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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tom O

In the 7 days ending Mar 20:

activity # timemileskm+m
  Map Reading2 11:30:00
  Cycling4 2:18:17 39.88(3:28) 64.18(2:09) 310
  Orienteering1 57:51 3.7(15:38) 5.95(9:43) 15417 /18c94%
  Weights1 45:00
  Sit-ups1 6:00
  Total8 15:37:08 43.58 70.14 46417 /18c94%

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Saturday Mar 20 #

Weights 45:00 [3]

Sit-ups 6:00 [2]

400

Friday Mar 19 #

Cycling 15:00 [2] 3.75 mi (4:00 / mi)

warmup/cooldown
9 AM

Cycling 28:53 [3] 9.68 mi (2:59 / mi) +22m 2:58 / mi

Giro Milano -Time Trial - Pedal to the metal

music: Luka Bloom "Turf"

Thursday Mar 18 #

Cycling 15:00 [2] 3.75 mi (4:00 / mi)

warmup/cooldown
9 AM

Cycling 1:19:24 [3] 22.7 mi (3:30 / mi) +288m 3:22 / mi

Atlantic Coast - Stage 2 - Mizen Head - A day late for St.Patrick's. Accompanied by some good Irish music.

music: The Waterboys "Room to Roam," Dar Williams, Lucy Kaplansky, Richard Shindell "Cry Cry Cry"

Wednesday Mar 17 #

Map Reading 4:00:00 [1]

Fair Hill NRMA - Mason-Dixon map updates. Visited 4 small remaining pockets and did a 2nd pass on one area I wasn't happy with. All done!

I'm thinking next winter I will do a full update of the Big Elk Chapel map.

It was fortuitous I finished because the purple pencil I was using to mark revisions was down to a nub. I got a couple sets of colored pencils last week and they are worthless - the lead is too soft and breaks when you sharpen it plus they make a light mark on paper that is not legible. I suppose I should modernize and try a tablet.

Monday Mar 15 #

Map Reading 7:30:00 [1]

Fair Hill NRMA - Mason-Dixon map updates. All done except for some minor cleanup.

Sunday Mar 14 #

12 PM

Orienteering 57:51 [3] 3.7 mi (15:38 / mi) +154m 13:51 / mi
ahr:150 max:171 spiked:17/18c

Tyler State Park - Local event Green course. This was my first time orienteering since the knee cortisone shot in early December. I haven't run since then either. My knee has been pain-free. Originally I was going to walk the course but then I figured I would try a slow jog as an experiment. I jogged most of the course and my knee was fine. So maybe I can still run periodically while orienteering but I know if I resume any sort of regular running program, the pain will return.

The course was a fun middle-distance type circuit designed by Lena. It rewarded careful map reading navigating through some complex detail. I was definitely glad a 1:7500 scale was used. I went straight through the foot-deep swamp on 7-8 and lost some time on 15-16 where I tried to go through medium green and would have been faster going around on the trail. We had to cut off registration for this event after reaching the 250 person limit. Good to see so many orienteers on a sunny March day.

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