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Training Log Archive: Tom O

In the 7 days ending Nov 5, 2006:

activity # timemileskm+m
  Weights4 3:00:00
  Orienteering1 53:54 3.94(13:41) 6.34(8:30) 23014 /15c93%
  Track Run1 52:16 7.3(7:10) 11.75(4:27)
  Road Run1 44:25 6.25(7:06) 10.06(4:25)
  Trail Run1 40:08 4.5(8:55) 7.24(5:33)
  Miscellaneous1 30:00
  Sit-ups4 20:00
  Total6 7:00:43 21.99 35.39 23014 /15c93%

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MoTuWeThFrSaSu

Sunday Nov 5, 2006 #

Orienteering 53:54 [4] *** 6.34 km (8:30 / km) +230m 7:12 / km
spiked:14/15c shoes: VJ Integrator

White Clay Creek SP - Local event Red Course. A relatively easy course with minimal bloodletting. Lost 41 seconds on #10 when I didn't match the clue correctly to the map but otherwise clean. After #5 was running off and on with Patrick Shannon. He outkicked me on the final climb to the finish.

Saturday Nov 4, 2006 #

Weights 45:00 [3]

Sit-ups 5:00 [2]

225

Trail Run 40:08 [3] 4.5 mi (8:55 / mi)
shoes: New Balance 907's

Wissahickon - TNT 1 year anniversary run with Clem. Crossed the creek and ran some of the trails along the ridge along with a little woods running. Then recrossed the creek and finished on the flat stretch. Perfect running weather and lots of good food afterwords at Sandy's.

Thursday Nov 2, 2006 #

Track Run 52:16 [3] 7.3 mi (7:10 / mi)
shoes: New Balance 907's

TNT Media edition with Clem, Dr. Sandy, and Dr. Dasha. A mixed workout on the Penncrest High Track. Started with a jog over from the cars to the track followed by 4 laps (in lane 3) - split for this was 9:35. Then 8 laps of intervals (in lane 2) Splits: 1:27 / 1:51 / 1:27 / 1:54 / 1:29 / 1:56 / 1:31 / 1:58. Then 4 more slow laps (lane 2). Splits: 1:53 / 1:52 / 1:52 / 1:50. Then 8 more laps of intervals (lane 2). Splits: 1:32 / 1:55 / 1:31 / 2:00 / 1:34 / 1:53 / 1:32 / 2:03. Finally 4 slower laps to finish (lane 2). Splits: 1:54 / 1:54 / 1:55 / 1:43.

Weights 45:00 [3]

Pre-TNT

Sit-ups 5:00 [2]

225

Wednesday Nov 1, 2006 #

Miscellaneous 30:00 [1]

Yard work at the Wilmington Boys/Girls Club for United Way Days of Caring. Worked for 3-1/2 hours with colleagues from the Process Engineering Group. Most of the time was spent chopping down vines off of chain link fence with some trash pick-up at the end.

Weights 45:00 [3]

Sit-ups 5:00 [2]

225

Tuesday Oct 31, 2006 #

Road Run 44:25 [4] 6.25 mi (7:06 / mi)
shoes: New Balance 871's

Brandywine Park / Rockford Park - From the Y. It's back to the dreaded winter route now that the clocks have changed. Kept up a pretty good pace throughout.

Monday Oct 30, 2006 #

Weights 45:00 [3]

Sit-ups 5:00 [2]

225

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