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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Tom O

In the 7 days ending Mar 28, 2009:

activity # timemileskm+m
  Orienteering3 2:37:34 10.91(14:27) 17.55(8:59) 59056 /63c88%
  Weights2 1:30:00
  Road Run3 1:22:46 11.03(7:30) 17.74(4:40)
  Sit-ups2 7:00
  Total5 5:37:20 21.93 35.29 59056 /63c88%

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Saturday Mar 28, 2009 #

Orienteering race 43:12 [4] *** 4.7 km (9:11 / km) +200m 7:35 / km
spiked:12/13c shoes: VJ Integrator Spikes

Ran-it Granite Middle Distance Red X - Wait a minute, I thought the rocks were supposed to be on the ground, not in my head! I had a good run save for one horrendous control. I lost 4 minutes on #3 which should have been very easy. I took a cocky route choice straight through the woods instead of using the much safer left hand route along the large field. Was doing fine until I crossed the gas pipeline trail and then pandemonium ensued. I somehow miscounted the streams and found myself unable to make sense of details on the ground that I couldn't correlate with the map. I had also lost track of my pace count so I convinced myself I needed to bail out to the field to figure out where I was.

I knuckled down and tried to run as clean as possible the rest of the race. But the splits also show I lagged on the hill climbs - I guess I need to add that to the list of areas for improvement as well.

Friday Mar 27, 2009 #

Orienteering race 17:52 [4] *** 2.5 km (7:09 / km) +95m 6:00 / km
spiked:13/16c shoes: VJ Integrator 3

Ran-it Granite Sprint 1 - Was just doing the sprints for fun so I didn't push too hard. Still, I managed more than a minute worth of mistakes. Too wide left on the approach to #3, didn't see the 2nd rootstock at #7, and misread the contours on #8. This was a nice course.

Orienteering race 16:05 [4] *** 2.4 km (6:42 / km) +75m 5:48 / km
spiked:9/11c shoes: VJ Integrator 3

Ran-it Granite Sprint 2 - An easier course than Sprint 1 with subsequently fewer mistakes. Overran the trail slightly from 5 to 6 when I was distracted by a guy on a horse. Should have take the trail further from 7 to 8 instead of cutting into the woods right away.

Wednesday Mar 25, 2009 #

Weights 45:00 [3]

Sit-ups 4:00 [2]


Road Run 45:33 [3] 6.25 mi (7:17 / mi)
shoes: Brooks Adrenaline GTS 8 - 2

Wilmington, DE - From the Y after working out. In a departure from normal, I decided to run the Brandywine Park loop first and then tackle the hill. It was an uneventful run until I was passing through the Trolley Square neighborhood and spotted a familiar bearded figure headed towards the park - it was Snake!

I stopped my watch and said hello to him. He recognized me right away. The first thing I noticed was that he was sporting a black eye! He apparently was mugged by a couple guys a few days earlier. They jumped out of some shrubbery as he was walking through the neighborhood at night and took a slug at him with brass knuckles. Aside from the black eye, he is doing fine. He's not homeless (actually lives a couple blocks away from Brandywine Park) and sadly he's not doing any more caving. But he is still the same character - some things at least never change. We chatted for a while and then he headed off to his appointment to feed the ducks.

Monday Mar 23, 2009 #

Road Run 30:13 [3] 4.0 mi (7:33 / mi)
shoes: Brooks Adrenaline GTS 8 - 2

Newark, DE - Lunchtime run with Bob. Typical Monday recovery pace.

Weights 45:00 [3]

Sit-ups 3:00 [2]


Sunday Mar 22, 2009 #

Orienteering 40:50 [4] *** 4.25 km (9:36 / km) +115m 8:28 / km
spiked:12/12c shoes: VJ Integrator Spikes

Hickory Run SP - Mid-West Middle course. Clean but perhaps at the expense of some speed. The course was very technical - I used compass and pace on nearly every leg.

Orienteering race 39:35 [4] *** 3.7 km (10:42 / km) +105m 9:22 / km
spiked:10/11c shoes: VJ Integrator Spikes

Hickory Run SP - Mid-East Middle course. Nearly clean, just 15-20 secs lost when I went a little past 6. Leg 4-5 involved a 250 m slog through head-high mountain laurel which slowed things down a bit.

Really liked the format - we should do this more often. The courses were well-done and it was nice to get a rare chance to run at Hickory Run with the leaves down.

Road Run 7:00 [2] 1.25 km (5:36 / km)
shoes: VJ Integrator Spikes

Hickory Run SP - Warm-up run along the road to the Mid-West course start.

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