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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomN

In the 7 days ending Nov 4, 2012:

activity # timemileskm+m
  Road running4 2:46:00 18.9(8:47) 30.42(5:27)
  Orienteering1 53:56 3.29(16:23) 5.3(10:11) 190
  Speed work1 45:00 5.5(8:11) 8.85(5:05)
  Core strength1 20:00
  Total7 4:44:56 27.69 44.57 190
  [1-5]6 4:24:56

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Sunday Nov 4, 2012 #

11 AM

Orienteering race 53:56 [4] 5.3 km (10:11 / km) +190m 8:38 / km
shoes: Icebug olx

Mid-Atlantic Championships, Green. Nice course in great orienteering terrain. Clumsy start to #1 when I didn't see the small trail to the control. Read the map wrong and went to #9 instead of #2, made me slow to 2 but helped later on when I was actually aiming for 9. Went more or less straight on the long leg to #4, aimed off right but must have run just under the control, a little too low to see the reentrant. Got into the next big feature to the E., recognized it and backtracked to the control. From there I ran with Dave Pruden for a couple of controls, then picked up Iliana S., then passed them both at the end.

The relay in the afternoon was a lot of fun. I think the points system worked out well, and the location was terrific, with a big view of the competitors crisscrossing the field. Of course it helped to be on the winning team, with Addie as lead-off runner. Addie had a great day, having won Brown earlier and chasing down Nicole L. in the relay. It was a little cruel to pit Don Davis against AJ Riley on the 3rd (easy) leg, but he held on against AJ's assault, and then Ken W. put it away.

Saturday Nov 3, 2012 #

9 AM

Road running 30:00 [3] 3.3 mi (9:05 / mi)
shoes: Adrenaline 2

Easy run Wheaton Plaza - Leslie St. - Drumm Ave.

Friday Nov 2, 2012 #

Road running 46:00 [3] 5.2 mi (8:51 / mi)
shoes: Adrenaline 2

Easy run on GSFC perimeter road. The wind was brisk, but the run felt great.

Thursday Nov 1, 2012 #

9 AM

Speed work 45:00 [5] 5.5 mi (8:11 / mi)
shoes: Adrenaline 3

Intervals at Einstein track. 4x1000m with 4min jog between. Target was 4:07. Times were 4:03, 4:09, 4:06, 4:07. No peeking during the intervals. 8-10 min jog to and from the track, and a few laps with strides before starting. Temperature was 45F with a few raindrops. My hands got a little cold (hard to push the buttons on the watch). It feels like the wrists and backs of the hands are the coldest part. I wonder if wrist warmers would help.

Wednesday Oct 31, 2012 #

Road running 46:00 [3] 5.2 mi (8:51 / mi)
shoes: Adrenaline 2

Easy run on GSFC perimeter road.

Tuesday Oct 30, 2012 #

8 AM

Core strength 20:00 [0]

Core strength plus stretching.
12 PM

Road running 44:00 [3] 5.2 mi (8:28 / mi)
shoes: Adrenaline 2

Forest Glen-Ga. Ave loop. I hadn't planned to run today due to lousy weather, but by noon there wasn't any more excuse not to go out. Rain stopped, temperature notched up a little.

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