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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Tom O

In the 7 days ending Sep 7, 2019:

activity # timemileskm+m
  Map Reading3 13:00:00
  Trail Run3 1:44:18 9.19(11:21) 14.79(7:03) 78
  Orienteering1 45:34 2.23(20:26) 3.59(12:42) 109
  Weights1 45:00
  Hiking1 10:00 3.0(3:20) 4.83(2:04)
  Sit-ups1 6:00
  Stretching1 5:00
  Total8 16:35:52 14.42 23.2 187

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Saturday Sep 7, 2019 #

Map Reading 6:00:00 [1]

Hickory Run SP - Leading Intermediate training. Had a group of West Point cadets - as always, a real pleasure to work with them. Great weather too!
8 PM

Orienteering 45:34 [3] 2.23 mi (20:26 / mi) +109m 17:44 / mi
ahr:149 max:178

Hickory Run SP - Short Advance Night-O set by Vadim. Great course - one of my all-time faves for HR. Worst control was #1 where I wasted a minute or two. That one should have been automatic as it was one of my training control sites.

Friday Sep 6, 2019 #

Map Reading 2:00:00 [1]

Hickory Run SP - Hanging controls for Intermediate training.
6 PM

Trail Run 42:00 [3] 3.5 mi (12:00 / mi)
ahr:150 max:166

Hickory Run SP - Trail and road run from Camp Daddy Allen over to Sand Spring Lake area and back.

Wednesday Sep 4, 2019 #

6 PM

Trail Run 37:24 [3] 3.59 mi (10:25 / mi) +54m 9:57 / mi
ahr:151 max:171

Tuesday Sep 3, 2019 #

Weights 45:00 [3]

Sit-ups 6:00 [2]

400

Stretching 5:00 [1]

Monday Sep 2, 2019 #

9 AM

Trail Run 24:54 [3] 2.1 mi (11:51 / mi) +24m 11:27 / mi
ahr:141 max:164

White Clay Creek SP / Preserve - Short easy run from the Nature Center north to the state line and back. Hip felt almost normal - hopefully I can start easing my way back into running.

Sunday Sep 1, 2019 #

Map Reading 5:00:00 [1]

Fair Hill NRMA, MD - Checking courses for the Nov. local event. Had to make a lot of adjustments.

Hiking 10:00 [1] 3.0 mi (3:20 / mi)

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