Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TimGood

In the 30 days ending Apr 30, 2003:

	activity	#	time	miles		km		+m
	orienteering	7	13:36:12	35.83	(22:47)	57.67	(14:09)	1595	23 /	31c	74%
	run	7	4:00:35	26.62	(9:02)	42.83	(5:37)	512
	Square dancing	9	2:55:00
	track	3	2:46:34	22.92	(7:16)	36.88	(4:31)
	walk	1	30:00	1.37	(21:57)	2.2	(13:38)
	Total	17	23:48:21	86.73		139.58		2107	23 /	31c	74%
averages - sleep:5.1

3:13

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Wednesday Apr 30, 2003 #

track (warmup) 22:24 [2] 4.4 km (5:05 / km)

Warmup: 3520m 17:16, cooldown 880m 5:08. Also did some step drills during warmup.

track (intervals) 44:26 [4] 10.32 km (4:18 / km)

DCRRC track workout. Washington and Lee HS. 7pm 8x600m at 10k pace with 1/2 lap rest. 5 minute jog. 5x400m at 5k pace with 1/2 lap rest. Wanted 2:18 for 600s and 88 for 400s.
2:16.5 (77.5) 2:16.1 (73.1) 2:17.2 (74.7) 2:17.3 (73.9) 2:17.3 (72.2) 2:16.0 (78.8) 2:17.2 (80.8) 2:15.6
660m 86.1 (78.5) 87.1 (77.1) 85.2 (83.0) 85.1 (86.6) 82.7

Square dancing (mainstream) 10:00 [1]

At Boomerangs 8:45-9:30

Monday Apr 28, 2003 #

Square dancing (hex) 30:00 [1]
(rest day)

At Capitol Squares practice. 8-10pm.

Sunday Apr 27, 2003 #

orienteering (vetting) 1:25:28 [2] 6.4 km (13:21 / km) +165m 11:50 / km
slept:5.0

SVO: Kings Gap, Vetting. 7:10 am. Same controls as yesterday plus one more which added a lot of extra distance and climb. Took a different route than yesterday because of the new control and ended up missing a bag I had spiked before. Lost 15 min.

orienteering (pickup) 1:24:59 [2] 4.6 km (18:28 / km) +255m 14:28 / km

SVO: Hammond Rocks, 11:30 am. Control pickup from day 1. Section of the map I had not been to yet: the rocky part near the start. Pickup controls, epunch and stands. Subtracted 1:15 per control from gross time (1:46:14) to cover time at the controls. No problem finding the reentrant control from the red course.

orienteering (pickup) 22:43 [1] 1.3 km (17:28 / km) +70m 13:46 / km

SVO: Kings Gap. 2:30pm. Pickup easy controls and water near the finish area.

Saturday Apr 26, 2003 #

orienteering (vetting) 56:42 [2] 4.3 km (13:11 / km) +150m 11:14 / km

SVO: Hammond Rocks. 10:30 am. Putting out E-punches and vetting. Same controls as yesterday less one. Took a shorter route and only 1 gallon of water to put out.

orienteering (vetting) 1:34:22 [2] 6.75 km (13:59 / km) +190m 12:15 / km

SVO: Kings Gap. 4pm. Hanging E punches for sunday. Includes 6 gallons of water 0.5k and 55m uphill. Had to do the hill twice since I put one jug at the wrong control the first time.

orienteering (water) 32:45 [2] 1.3 km (25:12 / km) +75m 19:33 / km

SVO: Kings Gap: More water on the course. Why are all the water stops uphill? 7 gallons up 55m, and 3 of those up another 20m.

Friday Apr 25, 2003 #

orienteering (vetting) 1:40:59 [2] 6.4 km (15:47 / km) +215m 13:31 / km

SVO, Hammond Rocks. 4pm. Hanging bags and vetting for short course tomorrow. Time tieing the bags and punches has been subtracted. About 2 hours total in the woods.
Hanging: 2.65k 140m 53:54, also 2 gallons water and a control stand.
Vetting: 3.75k 75m 47:05

Thursday Apr 24, 2003 #

Square dancing (plus) 25:00 [1]

At B and B. 7:30-9:30pm. Thought about running later but packed for SVO meet instead.

Wednesday Apr 23, 2003 #

track (warmup) 16:13 [2] 3.08 km (5:16 / km)

Warmup 1860m 8:51, cooldown 1210m 7:22

track (intervals) 34:10 [4] 8.15 km (4:12 / km)

DCRRC track workout. Washington and Lee HS. 7:15pm. 6x1000 at 5k pace with 1 lap jog rest. My goal 5k pace would have meant 3:40 but pretty clear on the first lap I would not be able to run that today. 3:47.9 (2:13) 3:46.1 (2:16) 3:47.9 (2:09) 3:51.1 (2:15) 3:54.3 (2:20) 3:52.3 Definately hurting by the end.

Square dancing (basic) 10:00 [1]

At Boomerangs 8:45-9:30pm.

Tuesday Apr 22, 2003 #

Square dancing (plus dbd) 30:00 [1]

At DBD. 8-10pm

run (road) 31:37 [2] 4.0 mi (7:54 / mi)

11:30pm. Here is something I have not done in a while: A normal run: Lee-Graham-50 route. Think I may be coming down with something. Feel like a pre-headache a lot of the time and occasional dizzy feeling.

For those who care. My email (down since 3/26) has been restored and I have a new address. It is in my profile section.

Sunday Apr 20, 2003 #

Note

Big plans for some training at Great Falls but got a headache and spent most of the day in bed instead.

Saturday Apr 19, 2003 #

run (warmup - trail) 1:01:04 [2] 8.0 km (7:38 / km) +256m 6:35 / km

Warmup and some light stuff after the race. Parked at upper lot and did one loop of course plus the part to the start before the race. After the race did the rest of the 2nd loop at a very slow pace.

run (XC race) 38:14 [4] 8.0 km (4:47 / km) +256m 4:07 / km

MCRRC Difficult Run XC 9am. 45deg. Strangely named race since Difficult Run is a few miles away. We were actually at Scotts Run in the area formerly known as Dranesville Park. I used the QOC O map to measure the climb.
2 loops through the park, all on trails maybe 25% single track. Footing was good, very little rock and 7 logs across the trail each loop. 130 ft hill 1/4 mile into the loop kept the times pretty slow. (mine anyway). Finished 14th. Dan Quinn of QOC was 3rd in 33+ and former QOC member Erik Beecroft was a minute behind me.

Wednesday Apr 16, 2003 #

track (warmup) 13:53 [2] 2.74 km (5:04 / km)

warmup 8:25 1760m, cooldown 5:28 980m

track (intervals) 35:28 [4] 8.19 km (4:20 / km)
slept:1.5

DCRRC track workout, Washington and Lee HS. 7:10pm. Temp low 80s. 10x400m with 1/2 lap jog rest, 5 min jog rest, 5x200 with 100m rest. 400s at 5k pace, 200 at 3k pace. Tried for 88s and 40s.
87.6 (66.7) 88.9 (69) 88.0 (67.7) 88.4 (69.2) 87.8 (68.2) 86.7 (68.4) 87.2 (70.5) 88.5 (69.1) 86.0 (73) 85.5 (4:35) 39.9 (39.4) 37.2 (39.9) 41.2 (41.5) 39.3 (41.4) 37.4
Felt lousy while warming up but suprisingly good during the workout. Except for O at Kings Mt and West Point, I have not run in 2 weeks.

Square dancing (ms, plus) 10:00 [1]

At Boomerangs 8:30-9:30pm.

Tuesday Apr 15, 2003 #

Note

Did my taxes instead of running. Back is still sore from West Point.

Sunday Apr 13, 2003 #

run (warmup) 16:49 [2] 3.0 km (5:36 / km)

Warmup to start, back to bathrooms, and back to start again. Tired from yesterday.

orienteering (red) 1:14:26 [4] 6.13 km (12:09 / km)
spiked:5/6c

West Point Day2: Lake Popolopen. Kept alive my streak of never placing at West Point. Thought I had run ok but could not get much speed on the rocks and climb. Knew a poor route choice on 1 had cost me but did not know how much until the results started coming in. 4 minutes there and so much fatigue I lost ground the rest of the way while having no trouble finding the bags.
Splits are posted.

Saturday Apr 12, 2003 #

run (warmup) 8:06 [1] 0.81 mi (10:00 / mi)

Warmup in rain before taking bus to the start.

orienteering (red) 1:18:34 [5] 7.74 km (10:09 / km)
spiked:9/14c slept:6.0

West Point Day 1: Bull Pond. Ran ok but a bunch of small mistakes added up to a lot of time lost.
Splits are posted.

Thursday Apr 10, 2003 #

Square dancing (plus,rounds) 30:00 [1]

At B and B. 7:30-9:30pm

Wednesday Apr 9, 2003 #

Square dancing (plus) 20:00 [1]

At Boomerangs, 7:30-9:30pm

Sunday Apr 6, 2003 #

run (warmup) 15:56 [2] 1.6 mi (9:57 / mi)

Warmup on road.

orienteering (red) 1:56:24 [4] 6.35 km (18:20 / km) +235m 15:28 / km

COK: Kings Mt Day 2: Time pretty much says it all, not my finest 2 hours in the woods. Will do the gory details and splits tomorrow.

Saturday Apr 5, 2003 #

run (road) 25:52 [2] 2.4 mi (10:47 / mi)
slept:8.0

Warmup for Kings Mountain Day 1. Ran from cabin area to start area. Light rain. Distance measured by car on trip back.

orienteering (red) 1:08:50 [4] 6.4 km (10:45 / km) +240m 9:03 / km
spiked:9/11c

COK: Battle of Kings Mt. Day 1: Lake Crawford. Light rain, but warm; much nicer than last week. Not a great run. 40sec error early, then lost 10 minutes on a double parallel error when I counted a ditch as a stream. Vytenis ran 41 but the rest of the pack was 63 or above so I was in contention and M40 leader.

walk (trail O) 30:00 [1] 2.2 km (13:38 / km)

USOF Trail O championships. Distance is quick estimate. Time made up. Actually took nearly 2 hours but most of it was standing around. Found the course very difficult and was totally frustrated while doing it. Knew I had at least one wrong and had mismarked a nd corrected a box which a strick interpretation of the rules would also count wrong. Assumed others wrong as well. Just wanted to get it over with and rushed the timed controls getting both wrong. Surprised to find out later that I was third. Credit for the mismarked box or not spacing on the timed controls would have put me in 2nd. Actually finished tied for 2nd but lost the tiebreaker. Think I am only 1 for 5 on timed controls.

Wednesday Apr 2, 2003 #

run (road) 42:57 [4] 6.0 mi (7:10 / mi)

6pm. Temps in mid 70s. No track workout since track closed for a meet. Lee Annandale 50 route. 8 min warmup then 3 min hard followed by 1 easy for the remainder of the run. Hurting by the 4th one and not much speed on the uphill parts.

Square dancing (basic) 10:00 [1]

At Boomerangs 8-9:30. Another class graduates. More time eating than dancing today.

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