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Training Log Archive: Tom O

In the 7 days ending May 11, 2014:

activity # timemileskm+m
  Weights3 2:15:00
  Trail Run2 2:00:06 13.75(8:44) 22.13(5:26)
  Volleyball1 2:00:00
  Map Reading1 2:00:00
  Hiking1 1:00:00 3.5(17:09) 5.63(10:39)
  Orienteering1 58:09 4.47(13:00) 7.2(8:05) 10513 /18c72%
  Sit-ups3 23:00
  Total6 10:36:15 21.72 34.96 10513 /18c72%

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Sunday May 11, 2014 #

Orienteering 58:09 [4] *** 7.2 km (8:05 / km) +105m 7:32 / km
spiked:13/18c shoes: Icebug Spikes

Norristown Farm Park - Local event Red Course set by John Campbell. A very nice course - still forced you to think even though the technicality was low. It was easy to lose a little time in the vicinity of the controls if you weren't careful and also very important to select good routes. I think I made a few bad route selections (3, 5). I was behind Dan Mayland starting around #10. Caught him on the approach to 14 and then promptly made a 2 min error with Dan close on my heels. That was my only significant error near the flags. A really beautiful sunny day.

Saturday May 10, 2014 #

Map Reading 2:00:00 [1]

WCCSP - Finished the last of the map updates. Extended the Pomeroy Rail Trail further south to the southernmost pedestrian bridge and added the missing telephone poles along Creek Rd. There was a 5K race going on along Creek Rd. at the same time.

Weights 45:00 [3]

Sit-ups 7:00 [2]


Thursday May 8, 2014 #

Weights 45:00 [3]

Sit-ups 8:00 [2]


Trail Run 1:00:20 [3] 7.0 mi (8:37 / mi)
shoes: Asics GT-2000

From the Y. Was in the mood for a long LSD run so figured this would be a good test of my fitness. Passed on 1 count and failed on another. Started from the Y downhill to Brandywine Park, across the creek on the pedestrian bridge and then took the greenway over to Alapocas Park. My first goal was to make it up the tough climb from the Brandywine without stopping. Check. Then continued on the Northern DE / East Coast Greenway north to Rockwood Park. Did the Rockwood loop and felt like my calves were starting to get a little creaky. Continued back south on the greenway uphill to Weldin Ridge at which point I decided to terminate the run before I did any serious damage to my calves. So Fail on the long run count. This meant I had a nice long walk to get back to the Y. Fortunately, the weather was awesome again.

Hiking 1:00:00 [1] 3.5 mi (17:09 / mi)
shoes: Asics GT-2000

After stopping the run, walked south back to Alapocas. Then something freaky happened. I started feeling some scratchiness in my throat and I had a brief bronchospasm and it was tough to breathe for about 20-30 secs. I have no history of asthma or allergies and this has only happened once before - during a trail run in the fall about 4 years ago. I shrugged that one off as a fluke but now I'm beginning to wonder. Anyway, it cleared up quickly and I was fine the rest of the way. Weird.

Wednesday May 7, 2014 #

Volleyball 2:00:00 [1]

So-so games. We went 3-4. My proprioception was off all night.

Tuesday May 6, 2014 #

Trail Run 59:46 [3] 6.75 mi (8:51 / mi)
shoes: Asics GT-2000

WCCSP - Was planning on starting at the Nature Center but when I got to the turn off, it was barricaded shut. Drove up to the Carpenter lot instead. Headed down to the creek and checked out the situation at the road to the Nature Center. Last week's heavy rain caused enough flooding to lift the wooden bridge off it's foundation rendering the road impassable. We're lucky this didn't happen before the A-event.

Crossed Hopkins Bridge and ran south on the Pomeroy Rail Trail then a hilly loop in the woods before recrossing the creek on the southernmost pedestrian bridge. Back up Creek Rd. where the flooding had taken out a few chunks of asphalt then into the woods up to the open field. Around the field and then across Wedgewood Rd. for the big finish climb. Spectacular weather. Feeling a little bonked from all the recent OT at work.

Monday May 5, 2014 #

Weights 45:00 [3]

Sit-ups 8:00 [2]


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