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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tom O

In the 7 days ending Mar 29, 2009:

activity # timemileskm+m
  Orienteering3 2:29:24 11.0(13:35) 17.7(8:26) 63048 /59c81%
  Weights2 1:30:00
  Road Run2 1:15:46 10.25(7:24) 16.49(4:36)
  Sit-ups2 7:00
  Total5 5:22:10 21.25 34.19 63048 /59c81%

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Sunday Mar 29, 2009 #

Orienteering race 1:12:15 [4] *** 8.1 km (8:55 / km) +260m 7:41 / km
spiked:14/19c shoes: VJ Integrator Spikes

Ran-it Granite Long Distance Red X - A better run than yesterday but not as much speed as I would have liked. I didn't get much sleep last night and felt sluggish. The area near the start and finish of the course was very interesting with lots of rock and pit detail from the old quarry. I was relieved to get through the first few controls cleanly and into the easier ridge and valley terrain. Was ok up until 10 when I lost maybe a minute looking too low on the hill. On the long trail run to 13 I told myself to be careful on the last set of controls which were in the richly detailed area of the map. I promptly proceeded to blow about a minute or two field-checking the area around #14! Ran the last four contols with Glen Tryson with Alison not far behind.

This was a beautiful area and a very nice course. I finished a distant 3rd in M45 behind Andras and Nadim. It was nice to see Nadim competing again after coming back from the knee surgery. Another excellent event by QOC.

Saturday Mar 28, 2009 #

Orienteering race 43:12 [4] *** 4.7 km (9:11 / km) +200m 7:35 / km
spiked:12/13c shoes: VJ Integrator Spikes

Ran-it Granite Middle Distance Red X - Wait a minute, I thought the rocks were supposed to be on the ground, not in my head! I had a good run save for one horrendous control. I lost 4 minutes on #3 which should have been very easy. I took a cocky route choice straight through the woods instead of using the much safer left hand route along the large field. Was doing fine until I crossed the gas pipeline trail and then pandemonium ensued. I somehow miscounted the streams and found myself unable to make sense of details on the ground that I couldn't correlate with the map. I had also lost track of my pace count so I convinced myself I needed to bail out to the field to figure out where I was.

I knuckled down and tried to run as clean as possible the rest of the race. But the splits also show I lagged on the hill climbs - I guess I need to add that to the list of areas for improvement as well.

Friday Mar 27, 2009 #

Orienteering race 17:52 [4] *** 2.5 km (7:09 / km) +95m 6:00 / km
spiked:13/16c shoes: VJ Integrator 3

Ran-it Granite Sprint 1 - Was just doing the sprints for fun so I didn't push too hard. Still, I managed more than a minute worth of mistakes. Too wide left on the approach to #3, didn't see the 2nd rootstock at #7, and misread the contours on #8. This was a nice course.

Orienteering race 16:05 [4] *** 2.4 km (6:42 / km) +75m 5:48 / km
spiked:9/11c shoes: VJ Integrator 3

Ran-it Granite Sprint 2 - An easier course than Sprint 1 with subsequently fewer mistakes. Overran the trail slightly from 5 to 6 when I was distracted by a guy on a horse. Should have take the trail further from 7 to 8 instead of cutting into the woods right away.

Wednesday Mar 25, 2009 #

Weights 45:00 [3]

Sit-ups 4:00 [2]


Road Run 45:33 [3] 6.25 mi (7:17 / mi)
shoes: Brooks Adrenaline GTS 8 - 2

Wilmington, DE - From the Y after working out. In a departure from normal, I decided to run the Brandywine Park loop first and then tackle the hill. It was an uneventful run until I was passing through the Trolley Square neighborhood and spotted a familiar bearded figure headed towards the park - it was Snake!

I stopped my watch and said hello to him. He recognized me right away. The first thing I noticed was that he was sporting a black eye! He apparently was mugged by a couple guys a few days earlier. They jumped out of some shrubbery as he was walking through the neighborhood at night and took a slug at him with brass knuckles. Aside from the black eye, he is doing fine. He's not homeless (actually lives a couple blocks away from Brandywine Park) and sadly he's not doing any more caving. But he is still the same character - some things at least never change. We chatted for a while and then he headed off to his appointment to feed the ducks.

Monday Mar 23, 2009 #

Road Run 30:13 [3] 4.0 mi (7:33 / mi)
shoes: Brooks Adrenaline GTS 8 - 2

Newark, DE - Lunchtime run with Bob. Typical Monday recovery pace.

Weights 45:00 [3]

Sit-ups 3:00 [2]


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