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Training Log Archive: Tom O

In the 7 days ending Dec 2:

activity # timemileskm+m
  Trail Run2 2:24:56 15.6(9:17) 25.11(5:46) 189
  Weights2 1:30:00
  Orienteering1 52:44 2.42(21:46) 3.9(13:31) 195
  Sit-ups2 16:00
  Total5 5:03:40 18.02 29.01 384

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Saturday Dec 2 #

6 PM

Orienteering race 52:44 [3] 3.9 km (13:31 / km) +195m 10:49 / km
ahr:138 max:174 shoes: VJ Iroc

McKaig Nature Center - Night O on a throwback map by Uncle Crispy. It was a perfect night for it - 40 deg, clear, with a full moon. The map was an upgraded USGS, actually better than I was expecting. The scale seemed weird in places - particularly on the leg 4-5 where it took forever to get to the control and on first approach I thought I must have passed it so zigzagged back on the steep hillside costing me probably 5-10 mins. The famed rubber chicken was in attendance guarding control #3 and there were Christmas carols and a fire burning at #12. Woods were fairly open but many steep hillides.

Friday Dec 1 #

Weights 45:00 [3]

Sit-ups 8:00 [2]

600

Thursday Nov 30 #

5 PM

Trail Run 1:04:59 [3] 6.97 mi (9:19 / mi) +60m 9:05 / mi
ahr:160 max:181 shoes: Salomon Sense Ultra

Creek Rd. Tacked on a short loop around Karpinski Park at the end.

Wednesday Nov 29 #

Weights 45:00 [3]

Sit-ups 8:00 [2]

600

Tuesday Nov 28 #

5 PM

Trail Run 1:19:57 [3] 8.63 mi (9:16 / mi) +129m 8:51 / mi
ahr:169 max:202 shoes: Salomon Sense Ultra

Creek Rd. in the dark with headlamp.

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