Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TimGood

In the 30 days ending Apr 30, 2005:

activity

time

miles

Square dancing

14:55:00

orienteering

12:17:41

35.73

(20:39)

57.5

(12:50)

2115

78 /

113c

69%

run

9:00:21

61.29

(8:49)

98.63

(5:29)

555

other

30:00

bike

11:36

calisthenics

2:44

Total

36:57:22

97.02

156.13

2670

78 /

113c

69%

averages - sleep:7.4 rhr:64 weight:171.7lbs

3:13

0:00

» now

Saturday Apr 30, 2005 #

Event: West Point

orienteering race (red) 2:22:10 [3] ***** 7.8 km (18:14 / km) +365m 14:46 / km
spiked:7/15c slept:4.5 shoes: Integrator04-studs

WestPoint. Bull Pond, Red course. 12:30pm. Accident on Garden State delayed our arrival by 90min so had very late start. Three things cause me major trouble with orienteering, rocky terrain, lots of climb, and rain so I was set up for a slow day. Could not make any speed on the wet rocks and was afraid to try after falling shortly after starting. Fog made the woods hard to see, wet glasses made the map hard to read and the control descriptions very hard to read. No one big problem but trouble on almost every leg no matter how carefully I tried to be. Turned into an exercise at how well I could relocate.
Splits and comments are posted.

orienteering (trail O) 30:00 [1] *** 3.0 km (10:00 / km)
spiked:11/15c shoes: Saucony Grid Shadow

I had pre paid for the trail O so went ahead and did it even though not really up for it. Perhaps I could salvage something from this day. Course was already closed by the time I got back from the red course but they let me start anyway. Frustrated as usual when I could not tell and forced to make a judgement call. Usually felt the map was wrong (or at least not accurate enough) for the trail O problem. Spent a long time on 3,4,5 & 8 and ended up getting them wrong anyway. Would like to be able to go back out with the correct answers and see if I agree. Did get the timed controls right for once, I usually get them wrong, but this time I ignored the clock.
Distance about 3k on the map. Made up the time to keep from inflating my hours. Probably spent 90 min.

Red Y - Splits

Friday Apr 29, 2005 #

run (road) 41:26 [2] 4.6 mi (9:00 / mi)
shoes: Saucony Grid Shadow

6:20pm. Hayfield HS to Van Dorn and back. Wanted to run this morning but botched the alarm and did not have time

Square dancing (rounds, plus) 40:00 [1]
shoes: Rockport

At Merry Notes 7:30-10pm. Not leaving for West Point until early tomorrow.

Thursday Apr 28, 2005 #

Square dancing (rounds, plus) 45:00 [1]
rhr:61 weight:173lbs shoes: Rockport

At B&B 7-9:30pm. Packed for West Point instead of going running. Hope to get something in tomorrow.
Weight seems to be going the wrong way. To many big lunches at work recently.

Wednesday Apr 27, 2005 #

run (road) 24:28 [2] 2.7 mi (9:04 / mi)
weight:172lbs (sick) shoes: Saucony Grid Stabil

6:45 pm. Went to dancing early so I could drop my o-shoes off at a shoe repair shop across the street to get the soles reglued. Had a headache so hoped a short run would help me feel better. Distance measured by car on way home.

Square dancing (plus, basic) 20:00 [1]
shoes: Rockport

At Boomerangs 7:30-9:30. Graduation day for the classes and my last day as a class coordinator. Means I may be able to go to the Wed track workouts again. Headache was mostly ok as long I kept the twirls and spins to a minimum.

Tuesday Apr 26, 2005 #

Square dancing (plus,dbd) 35:00 [1]
rhr:55 weight:172lbs shoes: Rockport

At Caller class and DBD. 7:15-10pm.

run (road) 44:28 [3] 6.0 mi (7:25 / mi)
shoes: Saucony Grid Shadow

11:30pm. Lee Annadale 50 route. Splits 8:12, 7:22, 7:15, 7:19, 7:14, 7:05

Monday Apr 25, 2005 #

Square dancing (hex) 20:00 [1]
weight:174lbs (rest day) shoes: Rockport

At Capitol Squares. 8:15-10pm. Not supposed to be a rest day since I skipped yesterday but I have gotten so used to not running on monday that I did not leave time to go out.

Sunday Apr 24, 2005 #

Square dancing (plus,rounds) 45:00 [1]
shoes: Rockport

Presidents Ball in Lancaster PA with Bev and Io. 2-5pm.

Saturday Apr 23, 2005 #

run (road, trail) 1:09:30 [2] 8.24 mi (8:26 / mi)
shoes: Saucony Grid Shadow

11am. Shreve Rd to W&OC bike trail, 2 miles out and back. Splits for middle 4: 8:21, 8:14, 8:27, 8:38.

Square dancing (rounds) 45:00 [1]
shoes: Rockport

At Eum Paw Paws 2-5pm.

Square dancing (mainstream,plus) 35:00 [1]
shoes: Rockport

At Boomerangs Appreciation Dance. 7:30-10pm.

Friday Apr 22, 2005 #

Square dancing (plus, lines, rounds) 30:00 [1]
rhr:61 weight:169lbs shoes: Rockport

At Merry Notes. 8-10pm.

run (road) 32:19 [2] 4.0 mi (8:05 / mi)
shoes: Saucony Grid Hurricane00

11:45 pm. Lee Graham 50 route. 8:19, 8:08, 15:52. Should probably retire these shoes from running even occasionly. They are my old training shoes and felt comfortable but knee started to hurt a bit running in them.

Thursday Apr 21, 2005 #

Square dancing (plus,rounds) 40:00 [1]
rhr:60 weight:169lbs shoes: Rockport

At B and B. 7-9:30pm. My mother will be visiting friday so I cleaned up at home instead of running later.

Wednesday Apr 20, 2005 #

run (road) 39:49 [2] 4.6 mi (8:39 / mi)
rhr:65 weight:171lbs shoes: Saucony Grid Stabil

6:20pm. Hayfield to Van Dorn around the lake and back. I may make this a regular route. What happened to spring? 84 degrees today.

Square dancing (plus) 30:00 [1]
shoes: Toscana

At Boomerangs 7:30-9:30pm.

Tuesday Apr 19, 2005 #

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

At Dixie Stars 8-10pm.

run (road) 37:34 [2] 4.0 mi (9:24 / mi)
shoes: Saucony Grid Shadow

11:30pm. Lee Graham 50 course. Unlike Eddie, my first run after the weekend feels slow and is slow. 9:39, 9:32, 9:21, 9:02. I was tempted to turn back at 1 mile.

Monday Apr 18, 2005 #

Square dancing (advanced) 25:00 [1]
rhr:63 weight:171lbs (rest day) shoes: Rockport

Advanced class 8:15-10pm.

Sunday Apr 17, 2005 #

orienteering (blue) 1:52:34 [4] *** 10.2 km (11:02 / km) +325m 9:31 / km
spiked:18/21c rhr:63 slept:9.0 weight:174lbs shoes: Integrator04-studs

QOC: Patuxent River Park. Blue course. Feeling a bit tired from yesterday but still tried to run a good pace. Jon and Eddie did the course in 74.
Splits and comments are posted.

orienteering (control pickup) 43:13 [2] ** 3.3 km (13:06 / km) +20m 12:43 / km
spiked:9/10c shoes: Integrator04-studs

Pickup control after the meet. Mostly easy controls around the large field, 2 water stops.

Blue - Splits

Saturday Apr 16, 2005 #

run warm up/down (trail) 1:00:08 [2] 9.0 km (6:41 / km) +299m 5:44 / km
weight:173lbs shoes: Saucony ? (racing)

8am Warmup before XC race. 1 loop of 4k course plus some extra 30:44
Cool down after race another loop 29:24

run race (XC) 36:55 [4] 8.0 km (4:37 / km) +256m 3:59 / km
shoes: Saucony ? (racing)

MCRRC Difficult Run XC. Scotts Run Nature Preserve. 9am. Very tough course, all on trails some very steep and narrow. 2 4k loops. 2 stream crossings each loop and logs across the trail all over. Climb is what I measured 2 years ago using QOC's Dranesville O map of the area. Course was dry so went with running shoes instead of O shoes. 12th overall but only 7th over 40. Bettered my time of 38:14 in 2003. Jon Torrance had planned to run but was a no show.

Square dancing (rounds) 45:00 [1]
shoes: Rockport

At Eum Paw Paws 2-5pm. Rumba and Jive.

Square dancing (rounds, plus) 50:00 [1]
shoes: Rockport

7:30-11pm. Cancer Benefit Dance at Fairfax HS.
A near perfect day. A race in the morning followed by a Double Gulp. Round dancing with Bev in the afternoon followed by dinner with a salad bar. Dancing with Bev in the evening followed by ice cream.

Friday Apr 15, 2005 #

Square dancing (plus,rounds) 30:00 [1]
rhr:60 shoes: Rockport

At Whirling Squares 8-10pm.

Thursday Apr 14, 2005 #

other (tennis) 30:00 [2]
rhr:65 weight:171lbs shoes: other

Tennis with Jim G from work. Lost 6-2 but most of the games were close.

Square dancing (plus,rounds) 35:00 [1]
shoes: Rockport

At B and B. 7-9:15pm. Completed my taxes after dancing instead of going running.

Wednesday Apr 13, 2005 #

run (road) 42:15 [2] 4.6 mi (9:11 / mi)
rhr:58 weight:171lbs shoes: Saucony Grid Shadow

6pm. Went running before dancing so I could work on taxes later tonight. From Hayfield HS to Van Dorn St around the little lake and back. Distance measured approximately by car later.

Square dancing (plus) 30:00 [1]
shoes: Rockport

At Boomerangs 7:30-9:30.

Tuesday Apr 12, 2005 #

Square dancing (plus dbd) 30:00 [1]
rhr:64 slept:9.0 weight:172lbs (rest day) shoes: Rockport

At DBD 8-10pm. Caller class 7-8 but I called this week. Not really intended to be a rest day but I am starting to like this getting more sleep instead of running late at night.

Monday Apr 11, 2005 #

Square dancing (rounds) 30:00 [1]
rhr:63 slept:8.0 weight:171lbs (rest day) shoes: Toscana

At Rounds By George. 7:30-9:30pm

Sunday Apr 10, 2005 #

Event: Billygoat Run

run warm up/down 2:31 [1] 0.5 km (5:02 / km)
shoes: Integrator04-studs

Jog to start of Goat.

orienteering (goat) 3:10:29 [3] **** 13.09 km (14:33 / km) +625m 11:45 / km
shoes: Integrator04-studs

NEOC: Mt Norwottuck/The Notch, 27th Billygoat. Slow and not very good navigation but I finished 33rd and got a T-shirt. Skipped 18 which looked to have saved me only 200m and 15m from the 13.29k 200m full course. Splits and comments are posted.

27th Annual - Splits

Saturday Apr 9, 2005 #

run warm up/down (road) 9:03 [1] 1.0 mi (9:03 / mi)
weight:174lbs shoes: Saucony Grid Stabil

Wanted a short run before driving to the goat. Had planned to go at least 2 miles but turning into a needed a rest room run so cut it short early.

Friday Apr 8, 2005 #

Square dancing (plus,lines) 30:00 [1]
shoes: Rockport

At Merry Notes. 8-10pm.

Thursday Apr 7, 2005 #

Square dancing (rounds, plus) 40:00 [1]
rhr:65 slept:9.0 weight:171lbs shoes: Rockport

At B&B 7-9:30pm. Starting to feel better again. At least my resting HR has dropped back into its normal range.

run (road) 39:13 [2] 4.0 mi (9:48 / mi)
(sick) shoes: Saucony Grid Shadow

Feeling better but not anywhere near recovered as was evident when I went running. 11pm. Lee Graham 50 route. Light rain. Warm enough that a light rain was pleasant instead of something to keep me indoors.

C • Hunt Valley 2

Wednesday Apr 6, 2005 #

run warm up/down (road) 21:03 [1] 2.2 mi (9:34 / mi)
rhr:76 weight:171lbs (sick) shoes: Saucony Grid Shadow

7pm. Nice day with temps into the 80s but I am feeling crappy. Dragged myself out before dancing because I know I will not feel like going out later.

Square dancing (plus) 30:00 [1]
(sick) shoes: Rockport

At Boomerangs 7:30-9:30pm. Moving like a zombie I felt so dead. As expected, I was to tired to go run later even though the weather was ideal.

Tuesday Apr 5, 2005 #

calisthenics 2:44 [2]
rhr:72 slept:9.0 weight:172lbs (sick)

Situps, pushups and back exercises. Bev busy tonight so did not go dancing and worked very late instead. The cold from last month that never quite went away is back. Nose is running like a faucet.
Took the time to find out how to change the workout type from 'Exercise trail' to 'calisthenics'

C • 2

Monday Apr 4, 2005 #

Square dancing (advanced) 20:00 [1]
rhr:73 slept:7.0 weight:172lbs (rest day) shoes: Rockport

At Advanced class 8-10pm.

bike (fluid trainer) 11:36 [2]
(rest day) shoes: Diadora

A short session while watching the very end of the NC vs Illinois basketball game.

Sunday Apr 3, 2005 #

run warm up/down (road) 6:07 [2] 1.2 km (5:06 / km)
rhr:65 slept:7.0 shoes: Integrator04-studs

Run to the start. Line at the rest rooms in the parking area did not leave me much time and I arrived just as they were calling my name.

orienteering (pig classic blue) 2:10:30 [4] *** 12.1 km (10:47 / km) +460m 9:04 / km
spiked:16/23c shoes: Integrator04-studs

OCIN: Flying Pig, team trials. Blue. Another reasonable day for me which was ruined by 18 minutes lost when my glasses came off and I could not find them. (not included above, official race time was 2:28:30). Just short of #8 is a 10 foot cleared area with pile of leaves in the middle I made while looking. Put a streamer on yesterday since I feared losing them in the rain but forgot today. Did see most of the blue TT competitors as many passed me while I was looking and they continued to run by as I finished.
Splits are posted.

Blue - Splits

Saturday Apr 2, 2005 #

run warm up/down (road, mud) 17:26 [1] 3.0 km (5:49 / km)
rhr:64 slept:9.0 shoes: Integrator04-studs

Warmup on the jog to the start.

orienteering race (pig short blue) 1:05:35 [4] *** 5.4 km (12:09 / km) +320m 9:22 / km
spiked:10/16c shoes: Integrator04-studs

OCIN Flying PIg, team trials. Not a spectacular day but a reasonable performance for me. Problems on 2 (drifted left), 3 (did not wait for compass to settle and ran hard in wrong direction), 4 (drifted right) and 7 (thought I was going to 8) . Slow going in the mud and I have never been good on hills especially steep slippery ones. Need to add some sort of hill work to my training.
Splits are posted.

Square dancing (mainstream,lines) 35:00 [1]

At Kentucky Kuzzins Covington KY. 8-10:30pm.

Blue - Splits

Friday Apr 1, 2005 #

Event: Flying Pig IX (US Team Trials)

run warm up/down (road,grass) 16:06 [2] 3.0 km (5:22 / km)
slept:2.75 shoes: Saucony Grid Shadow

Slept for a bit under 3 hours after watching Io's school play then left for Cincinnati at 2:30 am.
1pm. Warmup from the car to the start and back 3 times.

orienteering race (Pig Sprint) 23:10 [5] *** 2.61 km (8:53 / km)
spiked:7/13c shoes: Integrator04-studs

OCIN, Flying Pig, Team trials. Had trouble reading the course printing which lost time early finding the start triangle and made quick navigation decisions hard. Could not get the proper techinique for avoiding the gullies and made some questionable route choices. Finished farther back than I expected.
Splits & comments are posted.

Square dancing (plus,rounds,lines) 50:00 [1]
shoes: Rockport

At Frontier Squares in Cincinnati. 7-10:30pm. Used the internet to find a local club. Not quite the same without my usual dance partner but still a lot of fun.

Sprint - Splits

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