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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Tom O

In the 7 days ending Apr 22, 2017:

activity # timemileskm+m
  Trail Run2 3:50:44 22.46(10:16) 36.15(6:23) 493
  Orienteering1 1:02:41 3.17(19:47) 5.1(12:17) 19512 /13c92%
  Weights1 45:00
  Track Run1 40:05 4.96(8:05) 7.98(5:01) 16
  Road Run1 23:27 2.57(9:07) 4.14(5:40) 66
  Sit-ups1 8:00
  Total5 6:49:57 33.16 53.36 77012 /13c92%

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Saturday Apr 22, 2017 #

Orienteering race 1:02:41 [4] *** 5.1 km (12:17 / km) +195m 10:19 / km
spiked:12/13c

West Point A-Event - Green Y course on the Lake Popolopen map. An ok run on an ok course. I felt like I was moving in slow motion over the first half of the course which featured most of the climb. On the long leg, I went right to get to the gravel road as fast as possible, hitting it at the sharp bend, cutting the corner through the clean woods then going SE on the road all the way to the end of the swamp before attacking. I was wearing trail running shoes which did not give me much traction in the wet conditions.

Thursday Apr 20, 2017 #

Trail Run 2:20:36 [3] 13.23 mi (10:38 / mi) +312m 9:54 / mi
shoes: Salomon Sense Ultra

Judge Morris Estate / Middle Run Natural Area / Papermill Park - A tough hilly long run. Felt like I was running at about a 9:30 pace for the JM loop but the GPS begged to differ. Very slow pace throughout. Went splat at about mile 8.5 but no real damage done. Was happy to make it up the hill near the end.

Tuesday Apr 18, 2017 #

Road Run 11:23 [3] 1.29 mi (8:49 / mi) +35m 8:08 / mi
shoes: Salomon Sense Ultra

From the Y over to Baynard Stadium.

Track Run 40:05 [4] 4.96 mi (8:05 / mi) +16m 8:00 / mi
shoes: Salomon Sense Ultra

(8) 400 m intervals on the Baynard Stadium track with 400m recovery in between. This felt better than last week and was a little faster, maybe because it was a bit cooler. Did a slow recovery mile to finish up.

Road Run 12:04 [3] 1.28 mi (9:26 / mi) +31m 8:46 / mi
shoes: Salomon Sense Ultra

From Baynard Stadium back to the Y.

Monday Apr 17, 2017 #

Weights 45:00 [3]

Sit-ups 8:00 [2]

600

Sunday Apr 16, 2017 #

Trail Run 1:30:08 [3] 9.23 mi (9:46 / mi) +181m 9:12 / mi
shoes: Salomon Sense Ultra

Fair Hill NRMA,MD - Once again managed to avoid all the hullabaloo - saw signs that they are running a point-to-point race there later this morning. Started at the fairgrounds and did a methodical big loop, avoiding the worst of the climb. A beautiful Easter morning.

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