Training Log Archive: TimGoodIn the 30 days ending Sep 30, 2004:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | |||||||||||||||||||||||||||||
Thursday Sep 30, 2004 #
run (road,grass) 21:29 [2] 2.53 mi (8:29 / mi)
In Louisville KY for square dancing. Had some time to kill before dancing so a very short run from hotel to baseball stadium and back.
swim (pool) 6:24 [2] 0.35 km (18:17 / km)
Hurried back so I could also swim some in the pool. 14 laps.
Square dancing (plus) 30:00 [3]
Mid America Square Dance Festival. Louisville KY. Early bird dance. 8-10pm
Wednesday Sep 29, 2004 #
Note
At Boomerangs again, but did not dance enough to count.
Tuesday Sep 28, 2004 #
Square dancing (mainstream, dbd) 40:00 [1]
7-8 Caller class. 8-10 DBD.
Monday Sep 27, 2004 #
Square dancing (advanced,hex,oct) 45:00 [1]
Advanced class 7-8, Capitol Squares practice 8-10.
Sunday Sep 26, 2004 #
orienteering (relay) 34:49 [4] 4.23 km (8:14 / km) +95m 7:24 / km
spiked:5/8c slept:7.0
USOF Relay Champs. Pineland Farms: Oak Hill. Teamed with Chuck Ferguson, Mike Brooks, and Nadim Ahmed for the QOC team (4pt category). I had the 3rd leg and was alone for most of the course. Only noticed runners on the different courses. No significant errors but adjustments on 4,5,6 as I came out slightly off from where intended. Wish I could have run faster on the open sections but tired after #2 when I hit the first uphill. QOC finished 10th.
Splits are posted.
Splits are posted.
Saturday Sep 25, 2004 #
orienteering (red) 1:30:39 [3] 6.21 km (14:36 / km) +210m 12:29 / km
spiked:8/16c slept:2.0
Maine Maritime A Meet. Pineland Farms: Collyer Brook. Red course. Orienteered very poorly, seemed as if my bearings were always off. Afaid to run hard in the crappy woods and to tired to run hard in the clearings. Significant time lost on 3,4,6,7,14,15. Hopefully did not tire myself for the night-O.
Splits are posted.
Splits are posted.
run (warmup) 10:00 [1] 0.9 km (11:07 / km)
Actually it was just a trip from the start to the restrooms and back. Did not drink enough this afternoon and had a bad headache before the race. Ate too much and felt a bit sick as well.
orienteering (night) 54:46 [4] 4.82 km (11:22 / km) +135m 9:58 / km
spiked:8/11c
USOF Night-O champs: Pineland Farms ME. Red course. 8:51pm. Started to feel a bit better just before the my start time. Much better run than this afternoon. Only significant error on 7 when I managed to run by the control without seeing it. Still not as fast in the open areas as I would have liked but not as dead as this morning. Lost my backup flashlight somewhere on the 2nd half of the course. Did not notice it was gone until after I had finished.
Splits are posted.
Splits are posted.
Friday Sep 24, 2004 #
Square dancing (plus,rounds) 30:00 [1]
At Merry Notes. 8-10pm. Note how I prepare for the Maine A meet and rest for the night -O. Have to get up at 4am tomorrow.
Thursday Sep 23, 2004 #
other (tennis) 30:00 [2]
With Jim and Mike after work. 5:30-60:30 Playing better but still lost more than I won. Strained something in my thigh so stopped early.
Square dancing (plus,rounds) 35:00 [1]
(injured)
At B and B. 7:30-9:30. Very careful on the leg hurt earlier.
run 45 [1]
(injured)
Had planned to do a run with the 20W light. About 20 sec to decide that the run was not a good idea and turned back. Tested the light while watching tv instead. Leg feels better today but have not tried to run either.
Wednesday Sep 22, 2004 #
run (night) 30:17 [2] 3.5 mi (8:39 / mi)
Bike path loop thru the woods. Testing the lights before the night-O this weekend. Used the 10W. Actually ran thursday morning since it was after midnight before I could find all my equipment. Have not used it since Jukola. Still have not located my battery holder. First mile 9:13, last mile 8:16
I did go square dancing earlier also 7:30-9:30 but since I am a class coordinator, do not get to dance much. Not worth posting even with my lax standards of exercise.
I did go square dancing earlier also 7:30-9:30 but since I am a class coordinator, do not get to dance much. Not worth posting even with my lax standards of exercise.
Tuesday Sep 21, 2004 #
Square dancing (plus dbd, rounds) 32:00 [1]
At Dixie Stars 8:10 - 10pm.
Monday Sep 20, 2004 #
Square dancing (advanced) 40:00 [1]
Monday round dance class is completed so starting a new advanced square dance class. 8-10pm.
For those who care, it goes basic, mainstream, plus, advanced 1, a2, challenge 1-3. Most dances/dancers are at the plus or mainstream level. DBD is Dance By Definition where calls are made from non-standard positions, TNP is Take No Prisoners where caller can do whatever they want. DieHard is no breaks between songs.
For those who care, it goes basic, mainstream, plus, advanced 1, a2, challenge 1-3. Most dances/dancers are at the plus or mainstream level. DBD is Dance By Definition where calls are made from non-standard positions, TNP is Take No Prisoners where caller can do whatever they want. DieHard is no breaks between songs.
Sunday Sep 19, 2004 #
Square dancing (plus dbd) 40:00 [1]
At Unconventional Squares in Lancaster PA. 6:30-8:30 pm. Had hoped to go orienteering at DVOA French Creek on way home but slept late and Io was not anxious to go.
Saturday Sep 18, 2004 #
Square dancing (plus, rounds) 2:30:00 [1]
Delaware Valley Convention. 10-11 plus, 11-12 plus dbd, 1-2 plus TNP, 2-3 plus, 4-5 rounds, 8-9 plus, 9-9:20 rounds, 9:20-11 plus with rounds, 11-11:30 diehard. 7 1/2 hours total dancing.
Friday Sep 17, 2004 #
Square dancing (plus, rounds) 50:00 [1]
Skipped town just before what was left of Ivan blew in. Picked up Io in Lancaster PA then over to Delaware Valley Square and Round Dance Convention: Cherry Hill NJ. 8-11pm
Thursday Sep 16, 2004 #
other (tennis) 45:00 [2]
With Jim and Mike after work. 5:30-7pm. After going 1-10 in a series of best of 3 matches, got my game together to play 5-5 on the last set .
Square dancing (plus, rounds) 35:00 [1]
At B and B. 7:30-9:30.
Had hoped to run later but had to pack for weekend dance trip to NJ.
Had hoped to run later but had to pack for weekend dance trip to NJ.
Tuesday Sep 14, 2004 #
Square dancing (plus dbd) 30:00 [1]
Fall dancing season is starting up again. At Thoreau 8-10.
Sunday Sep 12, 2004 #
orienteering (blue) 1:23:58 [4] 8.3 km (10:07 / km) +236m 8:51 / km
QOC: Mckeldin. Blue course. A lot of trail options but I was not feeling that well after a headache yesterday and felt very tired. Could not get much speed. Played 9 holes of disc golf afterwards.
Splits are posted.
Splits are posted.
run (control pickup) 30:00 [1] 3.0 km (10:00 / km)
Pick up some controls after the meet. Mostly just a jog on the trails to controls I had already visited so no orienteering involved.
Do not have the map or the watch with me so made up the time and distance.
Do not have the map or the watch with me so made up the time and distance.
Saturday Sep 11, 2004 #
Note
Plans for a long run fell through when I had a headache all day. Spent most of the day in bed.
Sunday Sep 5, 2004 #
orienteering (blue) 2:01:33 [3] 6.9 km (17:37 / km) +294m 14:31 / km
spiked:8/13c
QOC Fountainhead Blue course. Took the option of map without trails. Did the first 13 of 17 controls but after 32 minutes on #13, it was time for control pickup so I just jogged/walked in. Should have just finished the course since without trails it took me almost as long to get back as it took others I saw near 13 to complete the course. I had been doing ok until the screw up at 13. I had gone to the correct reentrant on my first pass but not seen the bag. Thinking I must have made a parallel error I had to relocate by trying to count reentrants in the green. Eventually ended up back where I started and found the bag this time.
Splits are posted.
Splits are posted.
orienteering 41:58 [1] 3.3 km (12:43 / km) +146m 10:25 / km
Come in from control 13. Mostly a slow jog and walk. Mostly stuck to trails and took whatever one seemed to head in the right directlion.
orienteering (pickup) 1:03:15 [1] 2.4 km (26:21 / km) +78m 22:40 / km
spiked:4/6c
Since I was still around, I got stuck picking up a few controls. Walked the whole way and orienteered pretty badly as well.
Saturday Sep 4, 2004 #
other (discus marking) 30:00 [1] 2.42 mi (12:24 / mi)
Potomac Valley Games. Meet official. 9am-2:30pm. Mostly working the field for the discus. 10:45-2:30. Nice and tired for the racewalk at 3pm. Also sunburned the backs of my legs. Wore a Mcdonalds Stepometer to get an idea of how much walking I did. 6407 steps. Used 2 feet per step to get total distance. Just used 30 min as time to keep from inflating the stats.
racewalk (track race) 1:00:50 [4] 10.0 km (6:05 / km)
Potomace Valley Games. Langley HS. VA. Stopped working the discus at 2:35 so I could change and prepare for the walk at 3pm. No warmup. Figured I was already hot and tired enough. Newly resurfaced track was a bit soft for walking, black surface also heated up more than the old red one. Went out at my 10 min/mi goal pace, but sped up quite a bit when leader of 5k racewalk (held concurrently) passed me. Stayed with her for 3 laps and forced her to kick at the finish just to stay ahead of me. Eased back a bit after she finished but managed to stay under 10min. 1600m splits. 9:49, 10:02, 9:15,(30:21@5k) 9:42, 9:48, 9:59, 2:14. Much better than last years 64:59
Square dancing (plus,rounds) 40:00 [1]
Left right after the race to drive to Lancaster PA to go square dancing with Io. At DoPasO 8-10pm. Hurting pretty bad after this afternoon's race. A hard racewalk always kills my midsection.
Friday Sep 3, 2004 #
racewalk (road) 44:39 [3] 4.0 mi (11:10 / mi)
11pm. Lee Graham 50 route. Decided to probably do the 10k RW tomorrow and want one more training day. Risk being tired for the race but think the form work will be useful. Splits 11:06, 11:17, 11:29, 10:47. Felt pretty good and think I will be able to at least start with 10min/mile tomorrow.
Thursday Sep 2, 2004 #
Square dancing (plus, rounds) 40:00 [1]
At B and B. 7-9:30pm