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Training Log Archive: Tom O

In the 7 days ending Sep 29, 2013:

activity # timemileskm+m
  Map Reading1 6:00:00
  Volleyball1 2:00:00
  Trail Run2 1:13:08 8.5(8:36) 13.68(5:21)
  Orienteering1 1:02:00 3.39(18:18) 5.45(11:23) 2058 /9c88%
  Weights1 45:00
  Road Run1 29:58 4.0(7:30) 6.44(4:39)
  Sit-ups1 7:00
  Total6 11:37:06 15.89 25.57 2058 /9c88%

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MoTuWeThFrSaSu

Sunday Sep 29, 2013 #

Orienteering 1:02:00 [4] 5.45 km (11:23 / km) +205m 9:35 / km
spiked:8/9c shoes: Icebug Spikes

Nolde Forest Park - Local event Green course. I camped out at the French Creek campground last night which made for a nice short drive to the park this morning. My strategy at the start was to use trails as much as possible since Nolde has become quite overgrown through the years. This worked well on the first 2 controls but then the course setter sucked me in to a woods route from 2-3. I should have known better. What was white and light green woods on the map was now a jungle. I made it through but I'm sure it cost me 5-6 minutes. Was fine the rest of the way. Really flew on the downhill trail run from 7-8.

Saturday Sep 28, 2013 #

Map Reading 6:00:00 [1]

Hay Creek - Vetting all of Ed's controls for the November A-event. Visited 60 controls. I think people will really enjoy the new terrain - I sure did.

Friday Sep 27, 2013 #

Trail Run 31:00 [2] 3.5 mi (8:51 / mi)

FNT Media - A few laps around the Penncrest practice fields with Dasha and Marian. We stopped after each lap to watch the HS football game underway between Penncrest and Springfield. Saw quite a few fumbles and some bad kicking.

Thursday Sep 26, 2013 #

Weights 45:00 [3]

Sit-ups 7:00 [2]

550

Wednesday Sep 25, 2013 #

Road Run 29:58 [4] 4.0 mi (7:30 / mi)
shoes: Salomon XR Mission

Lunchtime run with Bob on the Sherwood Forest loop. Slow the first mile but then I cranked it up and left Bob in the dust.

Volleyball 2:00:00 [1]

Short-handed so we played 4 on 5 (we were 4). The games were pretty competitive but we won 4 of 6. Did not serve very well.

Tuesday Sep 24, 2013 #

Trail Run 42:08 [3] 5.0 mi (8:26 / mi)
shoes: Salomon XR Mission

Middle Run Natural Area - From the parking lot. Lenai Lenape Trail, then along the creek and back via the Double Horseshoe Trail.

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