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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tom O

In the 7 days ending May 2, 2010:

activity # timemileskm+m
  Orienteering3 1:55:21 6.71(17:11) 10.8(10:41) 36532 /40c80%
  Weights2 1:30:00
  Trail Run2 1:07:52 7.75(8:45) 12.47(5:26)
  Cycling2 48:00
  Sit-ups2 9:00
  Total7 5:30:13 14.46 23.27 36532 /40c80%

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Sunday May 2, 2010 #

Note

Found a deer tick embedded in my chest while driving home on the Jersey Turnpike. Pulled in to the Walt Whitman rest stop to perform a tickectomy while several dog watchers looked on in curiosity. I tried using the patented tick extraction tool that I keep in my O gear kit (I think it was a Winter meeting door prize) but it was not up to the task. So I grabbed the tick between my fingernails and pulled hard to complete the removal. Hope it wasn't feeding very long.
8 AM

Orienteering race 1:02:03 [4] *** 5.2 km (11:56 / km) +185m 10:08 / km
spiked:12/14c shoes: VJ Integrator 3

West Point (Post map) - Green X Long course. I expected a physical course and this one did not disappoint. I was very nearly clean but that may have been because I was moving so slowly. I should have read the map more carefully to discern the optimal route to #2 while I was running the road to #1. I briefly considered the left hand route but the large area of green fight along the left side of the fence looked too risky - I didn't want to get there and find it impassable. In retrospect, others were able to get through. I thought this was an unfair leg and probably lost a couple minutes slogging through the rock and extra climb on the north side of the fence. Couldn't actually start running much until midway between 5 and 6. Fortunately, the woods on the second half of the course were more runnable.

A fine weekend by the cadets. Superb organization and challenging courses. Very glad I went. I couldn't have hoped for a better outcome given the injury and lack of training. The best news is the leg held up well and I believe I can now resume a regular running schedule!

Saturday May 1, 2010 #

11 AM

Orienteering race 37:47 [4] *** 3.5 km (10:48 / km) +115m 9:16 / km
spiked:8/11c shoes: VJ Integrator 3

West Point Middle (Lake Popolopen) - Green X Middle course. My objectives for the weekend were to avoid major errors, avoid re-aggravating the leg, and be able to run all 3 races. On all counts, it was a success. Technically, I was pretty clean on this course. Only significant error was a 1 min overrun on #5. Lost a contact enroute to #8. Luckily I carry a spare. The changeout probably cost me another minute. It was very warm by the time I started - approaching 90 degrees I would guess. So great to be back in these woods.
2 PM

Orienteering race 15:31 [4] * 2.1 km (7:23 / km) +65m 6:24 / km
spiked:12/15c shoes: VJ Integrator 3

West Point (Camp Buckner) - O/Br/G Sprint Course. Did a controlled jog around this really fun sprint course. Lost a few seconds on a couple route choices but otherwise clean. The leg held up well.
4 PM

Note

While waiting for the Endowment Fund meeting to start, I felt something strange in my left eye. A contact popped out! The one I thought had been knocked loose during the Middle race must have been folded up under my eyelid or something. I had been walking around with two contacts in that eye for about 4 hours.

Thursday Apr 29, 2010 #

Trail Run 27:09 [3] 3.25 mi (8:21 / mi)
shoes: Brooks Adrenaline GTS 8 - 3

Bellevue SP - Trail loop. Perfect weather.

Wednesday Apr 28, 2010 #

Cycling 35:00 [2]

At the gym Hill profile level 11, 313 cals.

Weights 45:00 [3]

Sit-ups 4:00 [2]

225

Tuesday Apr 27, 2010 #

Trail Run 40:43 [3] 4.5 mi (9:03 / mi)
shoes: Brooks Adrenaline GTS 8 - 3

Brandywine Creek SP - From the bidge parking lot. Climbed to the JCC then ran the ridge trail south finishing with the flats along the creek. Leg felt pretty good - forced myself to stop a little past 40 minutes. Didn't want to push my luck.

Monday Apr 26, 2010 #

Cycling 13:00 [2]

Warm-up. 113 cals.

Weights 45:00 [3]

Sit-ups 5:00 [2]

225

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