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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomN

In the 1 days ending Sep 16, 2018:

activity # timemileskm+m
  Orienteering1 1:03:07 2.49(25:24) 4.0(15:47) 130
  Road running1 47:53 6.22(7:42) 10.01(4:47) 97
  Total2 1:51:00 8.71(12:45) 14.01(7:55) 227

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Sunday Sep 16, 2018 #

Orienteering race 1:03:07 [3] 4.0 km (15:47 / km) +130m 13:34 / km

QOC Occoquan Brown. I didn't know if I could run at all, given the exertions of the morning, but by the end I was jogging along o.k. I forgot my shoes and watch, so I went out in the old running shoes I wear daily.

The benefit of going slowly is no mistakes. There were a few tricky places. Going into #4 I hesitated, not recognizing the first reentrant, I don't know why. Then I had trouble picking up the contours on the other side of the plateau, and ended up going down the big reentrant by #3, and didn't immediately recognize the ridge leading down to 5. I saw the control on the rootstock above it, and then it was easy. I went right by #7 along the river bank and didn't see it, but turned around just about at the north edge of the circle and came back to it. The approach to 9 was hard, because the area east of it was vague. I went high to 10, and took the trail over a couple of ridges to 11. A nice course design.
8 AM

Road running race 47:53 [5] 6.22 mi (7:42 / mi) +97m 7:21 / mi
shoes: Adrenaline 17 2nd

Sinai Race For Our Kids 10k in Baltimore. A nice course, starting right by the Pimlico race track. A big downhill at the start, then a long run out on a tree-lined road by a little creek, through some neighborhood streets to the turnaround, then back. At about 5 miles, the 5k runners joined us and I saw Addie just coming into her turnaround. Then a pretty tough mile back up the hill on a different fork to finish at the Sinai Hospital. The last 0.2mi was downhill, kind of fun.

This was the Maryland Senior Olympics 10k, and I'm the gold medalist in my age group. Actually I was faster than the 55 and 60-year-olds too. It was a smaller race than I thought it would be and it didn't seem like there was very much competition in the age groups.

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