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Training Log Archive: Tom O

In the 7 days ending Jul 3, 2005:

activity # timemileskm+m
  Weights3 2:15:00
  Trail Run3 1:57:43 16.81(7:00) 27.05(4:21)
  Orienteering1 1:10:09 5.34(13:08) 8.6(8:09) 26529 /38c76%
  Sit-ups3 18:00
  Total7 5:40:52 22.15 35.65 26529 /38c76%

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Sunday Jul 3, 2005 #

Orienteering race 22:22 [4] *** 2.56 km (8:44 / km) +95m 7:22 / km
spiked:9/12c shoes: VJ O-Shoes

Ridley Creek SP - Sprint 1. Sloppy at 5, 6 and missed 9 a bit to the right but otherwise fairly clean. Enjoyed the course.

Orienteering 20:47 [4] *** 2.8 km (7:25 / km) +75m 6:33 / km
spiked:12/14c shoes: VJ O-Shoes

Ridley Creek SP - Sprint 2. A cleaner run, but the course was a bit easier than Sprint 1. A little tentative in the middle of the course. Leaving #11, decided to take the right hand route but one of the residents yelled at me so I backed out and approached from the field.

Orienteering race 27:00 [4] *** 3.24 km (8:20 / km) +95m 7:16 / km
spiked:8/12c shoes: VJ O-Shoes

The Willows & Skunk Hollow - Sprint 3. So-so run on what could generously be described as a "throwback" map. An interesting exercise in simplification/gross navigation. Worst mistake was leaving #3 where I mistakenly ran to #9 before realizing my error - probably cost me 30 secs or so. In spite of the map, I enjoyed the course. Opted out of the reverse sprint since I'm planning on doing a 5K race tomorrow.

Saturday Jul 2, 2005 #

Weights 45:00 [3]

Sit-ups 5:00 [2]

225

Friday Jul 1, 2005 #

Trail Run 42:43 [3] 6.0 mi (7:07 / mi)
shoes: New Balance

Brandywine Creek SP - Set out during a thunderstorm opposite the normal direction (mental practice for Sunday's reverse sprint?). Revised the route a bit to avoid the high open fields so as not to become a human lightning rod. Saw something interesting down along the river late in the run - I must have scared a groundhog and he climbed about 15 ft straight up a small (maybe 2" diameter) tree trunk. Never saw a groundhog climb a tree before!

Thursday Jun 30, 2005 #

Weights 45:00 [3]

Sit-ups 10:00 [2]

300

Wednesday Jun 29, 2005 #

Trail Run 46:28 [4] 6.7 mi (6:56 / mi)
shoes: New Balance

White Clay Creek SP (Carpenter Rec Area) - Pushed it on the first 5 miles then backed off the pace a bit the rest of the way. Stuck around for the Bitter Creek concert afterwords. Ran into a couple old colleagues from work - it was nice catching up with them while listening to some pretty good bluegrass.

Tuesday Jun 28, 2005 #

Trail Run race 20:32 [5] 5.0 km (4:06 / km)
shoes: New Balance

West Chester, PA - Oakbourne Park, Summer XC Series. The course has been modified slightly due to construction of a new park entrance road but is still lots of turns and hills. A pretty good run. 85 deg, humid, with a breeze.

Trail Run 8:00 [2] 1.0 mi (8:00 / mi)
shoes: New Balance

Warm-up before the race.

Monday Jun 27, 2005 #

Weights 45:00 [3]

Sit-ups 3:00 [2]

150

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