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Training Log Archive: Tom O

In the 7 days ending Oct 23, 2010:

activity # timemileskm+m
  Weights3 2:15:00
  Trail Run2 1:43:12 12.5(8:15) 20.12(5:08)
  Orienteering1 1:03:54 3.48(18:22) 5.6(11:25) 19511 /13c84%
  Sit-ups3 22:00
  Road Run1 20:16 3.11(6:31) 5.0(4:03)
  Track Run1 7:34 1.13(6:43) 1.81(4:11)
  Total7 5:51:56 20.21 32.53 19511 /13c84%

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Saturday Oct 23, 2010 #

Road Run race 20:16 [5] 5.0 km (4:03 / km)
shoes: Brooks Adrenaline GTS 10

Too nice a morning not to race so I donned my Jukola jersey and headed over to the venerable Wilmington Friends School (founded 1748) for the Smith McMillan 5K. Was a little disappointed when I saw that the course was just 3 laps through the Alapocas neighborhood but it was ok. Worst part was dodging the walkers and slower runners who were monopolizing the inside track on the 2nd and 3rd laps. A gradual hill at the end of each lap. Quads a little tight out of the start, then I settled into a rhythm. Didn't manage to break 20 but not too bad given that I've done no speed work. Finished 10th overall, 2nd M40-49 to Duane Christy, a staple on the Wilmington road racing scene. Splits are very suspect - I believe the mile markers were off. Cool, crisp, and clear at the start, about 40 degs.

Friday Oct 22, 2010 #

Weights 45:00 [3]

Sit-ups 8:00 [2]

750

Thursday Oct 21, 2010 #

Trail Run 1:13:24 [3] 8.5 mi (8:38 / mi)
shoes: Salomon Trail Runners

Brandywine Creek SP / Woodlawn Preserve - Parked over by the JCC so I wouldn't have to worry about finishing before the park closed. Headed south along the ridge then dropped down to the creek and ran north all the way up through the preserve. Back via the 2 big hill climbs before re-entering the SP to finish. One of those beautiful fall days where "the sun slants in so fine."

Wednesday Oct 20, 2010 #

Weights 45:00 [3]

Sit-ups 8:00 [2]

750

Tuesday Oct 19, 2010 #

Trail Run 29:48 [4] 4.0 mi (7:27 / mi)
shoes: Salomon Trail Runners

Bellevue SP - One big trail loop. Pushed the pace.

Track Run 7:34 [4] 1.13 mi (6:43 / mi)
shoes: Salomon Trail Runners

Bellevue SP - One lap on the gravel 1-1/8 mile oval.

Monday Oct 18, 2010 #

Weights 45:00 [3]

Sit-ups 6:00 [2]

500

Sunday Oct 17, 2010 #

Orienteering race 1:03:54 [4] *** 5.6 km (11:25 / km) +195m 9:43 / km
spiked:11/13c shoes: VJ Integrator Spikes

Moreau Lake State Park, NY - US Classic Champs Day 2 Green X course. A better outing today. But still about 3.5 mins worth of mistakes. Worst was on #2 where I took a bad angle after crossing the stream a little north of the control. Just bad map reading. Then pretty clean after that until a slight miss right on #7. Went fairly straight on the two long legs. Keyed off of the large marshes for 2-3 and didn't have a great plan for 4-5 but confirmed my location when I descended over the big cliffs a little past the middle of the leg. Straight from there but a little confused by an unmapped marsh on the hill about 200m west of the control.

Another fun, well designed course.

Hats off to EMPO for putting on an excellent event.

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