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Training Log: Tom O

In the last 7 days:

activity # timemileskm+m
  Trail Run2 2:25:48 16.55(8:49) 26.63(5:28) 287
  Weights2 1:30:00
  Orienteering1 51:26 3.17(16:14) 5.1(10:05) 4212 /15c80%
  Cycling1 30:00 7.0(4:17) 11.27(2:40)
  Hiking1 25:12 1.03(24:22) 1.66(15:09) 12
  Sit-ups2 12:00
  Total6 5:54:26 27.75 44.66 34112 /15c80%
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Tuesday Nov 21 #

4 PM

Trail Run 1:15:31 [3] 8.71 mi (8:40 / mi) +161m 8:12 / mi
ahr:158 max:182 shoes: Salomon Sense Ultra

Still enough daylight at the start so cut up through UD North Campus to Rt. 896 and climbed the hill to Wedgewood Rd Then downhill to the creek for a flatter second half.
5 PM

Hiking 25:12 [1] 1.03 mi (24:22 / mi) +12m 23:31 / mi
ahr:97 max:130 shoes: Salomon Sense Ultra

Cooldown hike.

Monday Nov 20 #

Weights 45:00 [3]

Sit-ups 6:00 [2]

400

Sunday Nov 19 #

11 AM

Orienteering race 51:26 [4] *** 5.1 km (10:05 / km) +42m 9:41 / km
ahr:153 max:172 spiked:12/15c shoes: VJ Iroc

Rutgers Ecological Preserve - Local event Green course. 1st time running at this venue - it's definitely worth the longer drive as it is a fun, flat area. Reminds me of VF Fatlands and Washington Crossing. This was a nice course by Bob Burg (but then that is expected!). I had an ok run with a few bobbles:

4 - right near the control but had to fight through some green stuff to get to it
9 - worst error. Was too cocky going in - I should have keyed off the rough open clearings instead of just aiming off right and then counting on being able to see it - visibility was not very good in there. Lost about 2 mins.
11 - ended up a little right and had to correct.

Didn't hang around afterwards - had to get home to paint the bathroom.

Friday Nov 17 #

5 PM

Trail Run 1:10:17 [3] 7.84 mi (8:58 / mi) +126m 8:32 / mi
ahr:156 max:178 shoes: Salomon Sense Ultra

Creek Rd. route in the dark with headlamp. A beautiful cold crisp evening.

Thursday Nov 16 #

Weights 45:00 [3]

Sit-ups 6:00 [2]

400

Cycling 30:00 [2] 7.0 mi (4:17 / mi)

At the gym.

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