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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Tom O

In the 7 days ending Sep 11, 2011:

activity # timemileskm+m
  Map Reading2 4:30:00
  Trail Run3 2:58:00 19.5(9:08) 31.38(5:40)
  Orienteering2 1:52:30 5.64(19:56) 9.08(12:23) 1508 /10c80%
  Weights1 45:00
  Road Run1 42:09 5.5(7:40) 8.85(4:46)
  Sit-ups1 8:00
  Total6 10:55:39 30.64 49.31 1508 /10c80%

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Sunday Sep 11, 2011 #

Orienteering 1:06:30 [3] *** 5.88 km (11:19 / km) +150m 10:02 / km
spiked:8/10c shoes: VJ Integrator 3

Hickory Run SP - Green Course. Lost maybe a minute on #1 after trying to correct midway through the leg when I realized that the start had been misplaced. Then pretty much clean until #8. I intentionally took an extremely conservative route and it still blew up on me. I'm convinced the map is not quite right in there (unmapped extra stream perhaps?). This is the second course where I've had a problem in that area. Had to bail back out to the road (as did John Campbell) and re-attack.

Another great training weekend. Always one of my favorite weekends of the year.

Saturday Sep 10, 2011 #

Orienteering race 46:00 [2] 3.2 km (14:22 / km)
shoes: VJ Integrator 3

Hickory Run SP - Advanced Night-O as a G-4 with Anne, Corinne and Mark C. A good opportunity to try my new Lupine headlamp and it did not disappoint! We nailed everything except #50 where we lost maybe a minute because we attacked off the wrong cabin. Light jog most of the way. A very nice course, not overly difficult.

Map Reading 2:00:00 [3]

Trained about 12 Intermediates. A really nice group.

Friday Sep 9, 2011 #

Trail Run 1:28:19 [3] 9.5 mi (9:18 / mi)
shoes: Salomon Trail Runners - 11.5

Hickory Run SP - Trail run from Camp Daddy Allen. Over to Camp Shehaqua then followed the powerline & Fourth Run Trail down to the Park Office. Across Rt. 534, south on the Sand Spring Trail to the Lehigh Gorge and then Pine Hill Trail north and uphill. When the Pine Hill Trail took a turn south, I bushwacked for a km or so (w/o a map) to continue north and try to find another trail. Hit some bad rhododendrons which necessitated a short belly crawl and then kicked out on the trail. Ended up looping back to the park office. Followed the one-way road back towards Daddy Allen, finishing at the second bridge over Hickory Run. Beautiful afternoon.

Map Reading 2:30:00 [1]

Hanging controls for the Intermediate training session.

Wednesday Sep 7, 2011 #

Trail Run 45:19 [3] 5.0 mi (9:04 / mi)
shoes: Salomon Trail Runners

White Clay Creek SP / Preserve - North from the Nature Center. I figured it would be mucky but it was much worse than expected. The single track trail along the creek was under water in places with the creek near flood stage. Sizable chunks of the stream bank had eroded due to the recent storms. Even part of South Bank Rd. was under nearly a foot of water. My water-logged shoes, socks and Active Ankles felt like weights around my feet. A character building run.

Tuesday Sep 6, 2011 #

Road Run 42:09 [3] 5.5 mi (7:40 / mi)
shoes: Brooks Adrenaline GTS 11

From the Y in a driving rain. Down to Brandywine Park then up the big hill to Rockford Park and back. Temp in the low 60's and the nice cool rain actually felt very refreshing. Can't remember the last time I had such an enjoyable run in the rain.

Weights 45:00 [3]

Back to the gym after a long hiatus.

Sit-ups 8:00 [2]

600

Monday Sep 5, 2011 #

Trail Run 44:22 [3] 5.0 mi (8:52 / mi)
shoes: Salomon Trail Runners - 11.5

White Clay Creek SP (Possum Hill) - Bryans Field and Whitely Farm loops from the 9 Foot Rd. lot. Just beat the rain.

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