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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tom O

In the 7 days ending Nov 3, 2007:

activity # timemileskm+m
  Orienteering3 3:52:40 14.29(16:17) 23.0(10:07) 68540 /46c86%
  Trail Run2 1:37:05 12.5(7:46) 20.12(4:50)
  Weights1 45:00
  Sit-ups1 5:00
  Total6 6:19:45 26.79 43.12 68540 /46c86%

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Saturday Nov 3, 2007 #

Orienteering race 1:34:55 [4] *** 9.2 km (10:19 / km) +310m 8:50 / km
spiked:14/16c shoes: VJ Integrator 2

Prince William Forest, VA - US Champs M-45 Red Y Course. Was expecting the typical challenging course from Francis Hogle and he didn't disappoint. It was a fine course, really. Certainly US Champ and WRE-worthy. I got a ride to the start with Peter and Gail Gagarin and Peter gave me some sage advice - "follow your compass all the way!". Needless to say, I followed his advice to the letter and he was, of course, spot on.

I was still not feeling great and figured I wouldn't be able to push the pace much. Given the terrain, that wasn't such a bad thing. I was very deliberate the entire course. I took the safer left approach to #1 and pretty much nailed it. Benefitted somewhat from a mini-pack with Clinton Morse and Andres Revez off and on from 4 through 13. I opted to go straight on the long leg from 8 to 9. Wasn't quite sure where I was when I crossed the road so I decided to trust my compass. That worked reasonably well until I reached the hillside near the control and couldn't figure out exactly where I was. I spotted a control below an earth bank and thought "that looks like my #10". I went down to check it out - it was #10 - and then used it to attack #9 successfully. It cost me a minute or so but things could have been much worse there. Clean the rest of the way except for ~30 secs lost on #12 when I started up the wrong re-entrant and quickly corrected.

Not super fast but very satisfied with this run. Estimate maybe 3 minutes worth of errors. Maintained a good flow in and out of most controls.

Friday Nov 2, 2007 #

Event: US Champs
 

Orienteering 30:00 [2] 2.0 km (15:00 / km)
shoes: VJ Integrator 2

Prince William Forest, VA - Classic Model event. A combination light jog/walk around the model event advanced course to get a feel for the weekend terrain.

Orienteering 20:00 [2] 1.6 km (12:30 / km)
shoes: VJ Integrator 2

Prince William Forest, VA - Sprint Model event. An out and back jog around the sprint model.

Orienteering race 21:00 [4] *** 2.7 km (7:47 / km) +95m 6:37 / km
spiked:16/18c

Prince William Forest, VA - Sprint Champs Red course. Was feeling lousy at the start with a mild sore throat, low grade flu or something. Didn't have much pep on the run and made one dumb route choice decision (taking the trail from 9 to 10) but otherwise pretty clean. A good, fun course by David Onkst.

Wednesday Oct 31, 2007 #

Trail Run 39:04 [2] 4.5 mi (8:41 / mi)
shoes: Salomon XCR

TNT Media - Penncrest High School continues to be uncooperative. Was planning on a track run but one of the security guys told us the track was closed due to repainting. So ran 4 laps around the playing fields instead.

Tuesday Oct 30, 2007 #

Weights 45:00 [3]

Sit-ups 5:00 [2]

150

Monday Oct 29, 2007 #

Trail Run 58:01 [3] 8.0 mi (7:15 / mi)
shoes: Salomon XCR

Bellevue SP - One trail loop plus 3 laps on the 1-1/8 mile gravel track. Probably my last weekday run here until the clocks change back in the spring.

Sunday Oct 28, 2007 #

Orienteering race 1:06:45 [4] *** 7.5 km (8:54 / km) +280m 7:30 / km
spiked:10/12c shoes: VJ Integrator 2

Pine Grove Furnace SP - SVO local event Red course. Decent run. Slow on the climb and about 2 mins worth of errors - 30 secs at 5 and drifted too far left on the long leg from 7 to 8. Very nice course set by Eddie - white woods almost all the way!

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