Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TimGood

In the 30 days ending Apr 30, 2001:

activity

time

miles

run

9:44:17

70.53

(8:17)

113.5

(5:09)

orienteering

7:37:36

27.22

(16:49)

43.8

(10:27)

Square dancing

4:50:00

walk

1:55:00

5.87

(19:35)

9.45

(12:10)

bike

1:06:12

track

1:04:15

8.95

(7:11)

14.4

(4:28)

Total

26:17:20

112.56

181.15

3:00

0:00

» now

Monday Apr 30, 2001 #

run (road) 22:56 [2] 2.63 mi (8:43 / mi)

10pm, Post Office and back to mail my Virginia taxes.

Sunday Apr 29, 2001 #

Square dancing (mainstream) 30:00 [1]

At NCSDCA booster dance. 6:30-9pm

Saturday Apr 28, 2001 #

run (road/trail) 1:49:17 [3] 13.5 mi (8:06 / mi)

DCRRC-SLR. 8am IwoJima to Potomac Overlook park & 4 loops on the trail + 1.5 mi before we started. Lots of hills.

Square dancing (mainstream) 30:00 [1]

8-10pm

Friday Apr 27, 2001 #

Square dancing (plus) 25:00 [1]

At Merry Notes. 8-10pm

Thursday Apr 26, 2001 #

Square dancing (plus) 35:00 [1]

At B&Bs 7-9:30pm

bike (fluid trainer) 30:09 [2]

11:30pm

Wednesday Apr 25, 2001 #

run (road) 24:55 [2] 4.6 km (5:25 / km)

Warmup: Rosslyn to GU track 11:58
Cooldown: GU to Rosslyn 12:57

track 31:07 [4] 7.2 km (4:19 / km)

DCRRC Wed track workout, Georgetown U track. 7:10pm
4 * 1000m with 400m jog rest
4 * 200m with 200m jog rest
3:50.0 (2:00) 3:48.2 (2:10) 3:51.1 (2:06) 3:58.7 (2:08)
41.3 (68) 42.4 (68) 41.8 (68) 43.2 (63)
Got there late so jumped in without knowing workout. 1000s were supposed to be 10mi pace (95.5). I was doing closer to 10k pace (92)

Square dancing (mainstream) 20:00 [1]

At Boomerangs. 8:10-9:30pm

Tuesday Apr 24, 2001 #

run (road) 30:49 [3] 4.0 mi (7:42 / mi)

Night run, 11pm. Lee-Graham-50 route.

Sunday Apr 22, 2001 #

orienteering (vetting) 28:43 [2] 2.8 km (10:15 / km)

7am. Block vetting for intercollegiates.

orienteering (training) 1:26:11 [3] 7.9 km (10:55 / km)

9:30 am, RedX course - unofficial. Very tired and made the same mistakes I made when test running a year ago. Splits are posted.

orienteering (pickup) 29:41 [2] 3.4 km (8:44 / km)

Control pickup in the clearcut area near the start.. Includes trail run to and from the area.

Red X/M Varsity - Splits

Saturday Apr 21, 2001 #

orienteering (vetting) 28:47 [2] 2.6 km (11:04 / km)

7am, block vetting for intercollegiates.

orienteering (red) 1:07:38 [4] 7.0 km (9:40 / km)

9am, Combat Village East, Quantico VA. Unofficially preran redX. Lots of mistakes, including controls I had already visited this morning. Splits are posted.

walk (woods) 30:00 [1] 2.0 km (15:00 / km)

Putting out some day2 water. Made up the time.

orienteering (pickup) 34:30 [2] 2.9 km (11:54 / km)

5:30pm Control pickup of area vetted this morning. Distance changed because of extra trips to bring out the water and trash.

Square dancing (mainstream) 20:00 [1]

At Grand Squares in Woodbridge VA.

Red X/M Varsity - Splits

Friday Apr 20, 2001 #

Square dancing (plus) 50:00 [1]

Cancer dance, Fairfax VA with Io. 7:30-11pm

Thursday Apr 19, 2001 #

run (road) 32:09 [3] 4.0 mi (8:02 / mi)

Night run, 11pm: Lee-Graham-50

Wednesday Apr 18, 2001 #

run (road/track) 46:33 [2] 8.27 km (5:38 / km)

Warmup: IwoJima to GU track & 6 1/3 laps 5410m 28:13
Cooldown: GU to IwoJima, 2860m 18:20

track 33:08 [4] 7.2 km (4:36 / km)

DCRRC Wed Track workout. Georgetown U. track. 7pm
run......jog....run....jog....run...rest....run......jog
800....(400)..400..(200)..200..(30s).1000...(4min) repeat
2:56.6 2:04.7 87.6 72.8 38.5 31.9 3:43.3 600m in 3:30, 30s rest
2:58.7 2:11.2 88.8 75.8 40.2 31.8 3:49.2 600m in 3:37

800 & 1000 at 5-10k pace (3:00 & 3:45) 400 @ 5k pace (88.3),
200 @ mile pace. I used 38:20 and 18:23 as my 10 & 5k paces. Haven't actually run those times recently but hope to. Many of the regulars were absent today (recovering from Boston Marathon) so I had to run alone and set my own pace. Hence I started to fast, and finished to slow.

Square dancing (plus) 25:00 [1]

At Boomerangs: 8-9:40pm

Tuesday Apr 17, 2001 #

bike (fluid trainer) 36:03 [2]

11pm, Cold outside so I stayed in.

Monday Apr 16, 2001 #

run (road) 23:43 [2] 2.7 mi (8:47 / mi)

Night run, 11:25pm. To post office to mail my taxes. Started raining on return trip. Need to remeasure this course; seems longer than 2.7.

Sunday Apr 15, 2001 #

orienteering (vetting) 1:54:18 [2] 9.5 km (12:02 / km)

Block vetting for next weeks A-meet at Combat Village. Time and distance are only for getting to the controls, not the time spent checking around each. Total time in the woods was 3:36. Nice day, hot (70s?) and sunny. First sunburn of the year.

Saturday Apr 14, 2001 #

run (trail) 2:04:28 [3] 15.0 mi (8:18 / mi)

With DCRRC Saturday Long Run, 8am, warm & sunny. IwoJima - Glover Archibald trail, C&O canal, around Roosevelt Island. Probably should have skipped the extra 2 miles around the island. Had been running 7:35 - 7:50
pace but died at the end.

walk 49:00 [1] 2.63 mi (18:38 / mi)

Walked to post office & back to pick up schedule D so I could do my taxes.

Friday Apr 13, 2001 #

run (road) 32:18 [3] 4.0 mi (8:05 / mi)

Night run, 12:15am, Lee-Graham-50.

Thursday Apr 12, 2001 #

Note

Sick all week. Pollen? never noticed serious problems before but have been partially congested and fully headached mon, wed,thur.
Entered Marine Marathon (10/28) on tues. Should provide extra incentive to keep my milage up over the summer and help with Highlander training.

Sunday Apr 8, 2001 #

walk 36:00 [1] 2.0 mi (18:00 / mi)

Walk to movies (Spy Kids) and back with Io. Pretty much took the weekend off to spend with Io.

Saturday Apr 7, 2001 #

Square dancing (mainstream) 30:00 [1]

At Virginians with Io. 8-10pm

Friday Apr 6, 2001 #

run (road) 28:31 [3] 4.0 mi (7:08 / mi)

Night run, 11:15pm, Lee-Graham-50

Thursday Apr 5, 2001 #

run (road/trail) 1:13:14 [3] 8.7 mi (8:25 / mi)

4:15pm 64 degrees. Work-Lake Accotink. Nice spring weather. Have not done a level 3 workout in 3 weeks. Seems it has been nothing but racing and resting. Still pretty tired and ran 2nd half a lot slower today.

Wednesday Apr 4, 2001 #

Square dancing (mainstream) 25:00 [1]

At Boomerangs. 7:45-9:30pm. Planned to run afterwards but felt tired and skipped it. Should have gone to track workout before dancing.

Monday Apr 2, 2001 #

run (road) 35:24 [2] 4.0 mi (8:51 / mi)

8pm. Lee-Graham-50 route.

Sunday Apr 1, 2001 #

orienteering (red) 1:07:48 [5] 7.7 km (8:48 / km)

DVOA Chesapeake Challenge Day 2, Camp Rodney, Red course. Made the errors early today on 2 & 3, then dueled Joel R. for the 2nd half. 8th best on red but only M35s, M20s and Eddie Bergeron(56+) ahead of me.
For 2-day: 10th on red, 2nd M40. Splits are posted.

Red day 2 - Splits

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