Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TimGood

In the 30 days ending Jun 30, 2005:

activity

time

miles

Square dancing

15:45:00

run

9:40:28

67.88

(8:33)

109.24

(5:19)

other

1:15:00

walk

1:10:00

3.5

(20:00)

5.63

(12:26)

orienteering

57:56

3.87

(14:58)

6.23

(9:18)

210

18 /

23c

78%

bike

30:24

Total

29:18:48

75.25

121.1

210

18 /

23c

78%

averages - sleep:6.6 rhr:64 weight:172.4lbs

3:20

0:00

» now

Thursday Jun 30, 2005 #

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

At B and B. 7:15-9:30pm.

Wednesday Jun 29, 2005 #

Square dancing (mainstream) 30:00 [1]
weight:174lbs shoes: Rockport

At Boomerangs 7:30-9:30pm. Had hoped to run later but some thunderstorms were passing thru.

Tuesday Jun 28, 2005 #

run race (road race) 35:03 [4] 8.0 km (4:23 / km)
weight:174lbs shoes: Addidas

DCRRC Langley 8k. 7pm. Hot, humid and hilly. 88 deg. Not much running last week and certainly no heat training and it showed. Heavy traffic getting to race so arrived with only 5 minutes to change and register. No warm up. Went out easy and got slower. Mile splits: 6:41, 7:22, 6:53, 7:12, 6:57. Second race of the summer series and with runs like this I will probably not place. Looked up last years entry and I was only 2 sec faster this year

Sunday Jun 26, 2005 #

walk 30:00 [1] 1.5 mi (20:00 / mi)
(rest day) shoes: Rockport

Actually more of a stroll with Bev but this is the only exercise for the day. Spent a lot more than 30 minutes but stopped to go shopping, get groceries and look at flowers.

C • 1

Saturday Jun 25, 2005 #

Square dancing (rounds, plus) 2:00:00 [1]
slept:7.0

NSDC Portland OR. More of the same. Got a headache in the afternoon. (Probably not drinking enough) and was late getting back for the evening session while recovering. Instead of the rounds we had been doing, we went to the ice rink in the mall for dancing where the public could watch.

Friday Jun 24, 2005 #

run (road) 40:09 [2] 4.75 mi (8:27 / mi)
slept:5.0 shoes: Saucony Grid Shadow

Portland OR. 6:30am. Hotel to the convention center and back.

other 40:00 [2]
shoes: Saucony Grid Shadow

7am. Helped put down a new floor in the round dance hall. The wood fiberboard they had put over the carpet was uneven and to slippery for dance shoes and and to grabby for rubber shoes. We put down a rubber composite used at many other dances over the bad one.
Putting down the floor consisted of a lot of bending and placing the sections or walking and stomping to lock them into place.

Square dancing (rounds, plus, mainstream) 2:00:00 [1]
shoes: Dockers Gordon

54th NSDC Portland OR. More of the same. Skipped the rounds showcase but spent the morning shopping instead. Bev and I got some black and gold clothes to use at WASCA next march and I picked up a lot of records for calling. Dancing all afternoon and evening until 11:30 but I did not keep track of actual time as we went from hall to hall depending on the scheduled rounds, callers and who we knew.

Thursday Jun 23, 2005 #

Square dancing (rounds, plus, mainstream) 2:00:00 [1]
slept:7.0 shoes: Dockers Gordon

54 NSDC Portland OR. Less time dancing than in previous years since Bev and I spent more time at the round dance showcase and vendor areas. Dancing 3-5pm. plus with rounds. 7:30-9:30 rounds, 9:30-10 mainstream with live band, 10-12 plus

Wednesday Jun 22, 2005 #

Note

National Square Dance Convention, Portland OR. 6/22-25

run (road) 32:48 [2] 3.75 mi (8:45 / mi)
shoes: Saucony Grid Shadow

Portland OR. From Econo Lodge on Sandy Blvd to just past the Lloyd Center and back. This was most of the way to the Convention center. Distance is estimated. Had originally planned this run to check out the route to the convention center but did that in the car earlier instead. We used the train to get to the convention anyway.

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

54th National Square Dance Convention. Portand OR. Trail end dances. 8-10pm. Some time in the youth hall but most in the round dance hall.

Tuesday Jun 21, 2005 #

Square dancing (plus,rounds) 40:00 [1]
slept:3.0 shoes: Rockport

Trail in dance before convention tomorrow. Vancouver WA 7:30-10pm. Flew to Portland Oregon with Io and Bev earlier today.

Monday Jun 20, 2005 #

Square dancing (advanced) 35:00 [1]
shoes: Rockport

At Advanced class 7:30-10.

Sunday Jun 19, 2005 #

walk 40:00 [1] 2.0 mi (20:00 / mi)
slept:8.0 weight:174lbs shoes: Saucony Grid Hurricane00

Walk to movies and back with Io. Saw Batman Begins.

Saturday Jun 18, 2005 #

run (road) 1:58:34 [2] 12.73 mi (9:19 / mi)
slept:12.0 weight:174lbs shoes: Saucony Grid Shadow

DCRRC SLR 7am. Probably not the best way to train. All my milage for the week in one day.
Sick yesterday.

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

At Eum Paw Paws 2-5pm.

Thursday Jun 16, 2005 #

Square dancing (plus,rounds) 30:00 [1]
slept:4.0 shoes: Rockport

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

other (DDR) 15:00 [1]

Io took all the lessons and practiced yesterday and today. Beat me soundly. For now I am putting DDR in the same as square dancing. 1/3 of the actual time.

Wednesday Jun 15, 2005 #

Square dancing (mainstream) 20:00 [1]
shoes: Rockport

At Boomerangs 8-9:30pm.

Tuesday Jun 14, 2005 #

Square dancing (dbd) 25:00 [1]
shoes: Rockport

Last regularly scheduled DBD dance until sept. 8-10pm. I missed the first 1/2 hour because we were short 1 person for a 2nd square so I had to drive home to get Iolanthe. I had planned to dance with Bev and Io had planned to sit at home and watch movies.

other (DDR) 10:00 [1]

Here is where Io starts to interfere with my training. Instead of running I stayed at home and did Dance Dance Revolution with her. She is already better at it than I am.

C • 2

Monday Jun 13, 2005 #

Square dancing (advanced) 20:00 [1]
shoes: Rockport

At Advanced class. 7:30-10:00pm. Now that Io is here for the summer I need to get her motivated into doing some exercise with me instead of me being pulled into being lazy with her. With the recent heat and humidity, she is winning so far.

C • 1

Sunday Jun 12, 2005 #

Square dancing (rounds, plus) 45:00 [1]
weight:171lbs shoes: Rockport

Had planned to go to DVOA French Creek since I had to go to PA to pick up Io for the summer. Decided to sleep instead.
At Do Pas O in Lancaster PA with Io. 2-5pm. There was more dancing at 6:30 but we drove back to VA and saw Star Wars 3 instead.

Saturday Jun 11, 2005 #

run long (trail) 1:33:48 [3] 11.57 mi (8:06 / mi)
shoes: Saucony Grid Shadow

DCRRC SLR: 7am Out and back on C&O canal towpath. Very humid, temp only 75 but seemed much hotter. Splits from mile markers on the canal 9:00, 8:57, 8:14, 7:59, 7:59, 8:02, 8:36, 8:34

Square dancing (rounds) 40:00 [1]
shoes: Toscana

At Eum Paw Paws. 2-5pm.

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

At Rising Stars 8-10pm.

Friday Jun 10, 2005 #

Note

MCRRC: 5k XC Gaithersburg MD. Another opportunity to be beaten by Jon Torrance.

run race (xc) 20:48 [4] 5.0 km (4:10 / km)
rhr:63 weight:171lbs shoes: other

MCRRC: Gaithersburg 5k XC. An accident on the beltway caused some delay in getting to the race. Race started while I was heading to registration. Started 61 seconds late. Official time was 21:49 and 50th place. Lost 13 spots, 4 in my age group which will hurt my chances in the xc race series. Another 90 degree humid day and I did not have a great race, fading in the 2nd half. Probably went out a bit fast to get back the time lost by starting late. Splits: 6:21, 6:51, ? Jon Torrance was there and finished 6th in just over 18 minutes.
After killing my o-shoes last weekend, I wore an old pair of integrators with studs. Ok during the race but blisters on both feet on the toes where the shoes are to tight.
No warmup before the race and no cool down afterward either because I wanted to get to Rockville for an 8:00 performance of Yeoman of the Guard.

Thursday Jun 9, 2005 #

Square dancing (rounds,plus) 30:00 [1]
rhr:63 weight:171lbs shoes: Rockport

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

run (road) 32:16 [2] 4.0 mi (8:04 / mi)
shoes: Saucony Grid Shadow

11:45 pm. Lee Graham 50 route. 8:48, 8:12, 7:50, 7:26

Wednesday Jun 8, 2005 #

Square dancing (plus) 20:00 [1]
rhr:65 weight:172lbs shoes: Rockport

At Boomerangs 7:50-9:30pm

run (road) 33:19 [2] 4.0 mi (8:20 / mi)
shoes: Saucony Grid Stabil

11:59 pm. Still hot and humid. Lee Graham 50 route. 9:00, 8:23, 8:12, 7:44

Tuesday Jun 7, 2005 #

run (road) 38:36 [1] 4.0 mi (9:39 / mi)
rhr:65 weight:172lbs shoes: Saucony Grid Shadow

11:30pm. Somewhat cooler than the 90+ it was during the day. Must be getting close to 30 miles a week again because I am tired and have various aches and pains. Even with rest yesterday, still ran slow today. Think I feel better running late at night after square dancing than after working late. Lee Graham 50 route. 10:00, 9:33, 9:37, 9:27

Sunday Jun 5, 2005 #

Event: The Beer Chase

orienteering race (beer chase) 57:56 [4] *** 6.23 km (9:18 / km) +210m 7:57 / km
spiked:18/23c slept:9.0 weight:172lbs shoes: Integrator04-studs

QOC Beer chase. McKeldin, Patapsco SP MD. Noon, high 80s. Died in the heat and some orienteering problems in the 2nd loop but managed to hold on for 5th. Right hamstring was tight before starting (and still is now), bashed my toe sometime in the first loop (it has a big purple bruise) and lost most of the sole of the left shoe after the 5th control. Did not actually lose the sole, it is still attached and was flapping and folding under for the rest of the race.
I had known the soles were loose after the Goat and had had them reglued at a shoe repair shop. While I was not impressed with the repair I wore them at West Point without problems. Thought they would be ok today but the heat and stream crossing was to much.
Splits and comments are posted.

other (disc golf) 10:00 [1]
shoes: other

18 holes of disc golf after the Beer Chase and picnic. Actually 19 holes since Nadim and I did one hole twice while equipment was being packed. Over 2 hours of walking in the hot sun. A lot of climb as well as I can not keep my disc out of the gullies. Tight battle with Nadim until the end when down by a stroke I was forced to attempt a long putt for birdie instead of laying up. Bogeyed the hole and lost by 3 or 4. Ted and Jon were well ahead. Dave Onkst just behind.

The "Beverage of Your Choice" Chase - Splits

Saturday Jun 4, 2005 #

run long (road) 1:41:24 [2] 11.0 mi (9:13 / mi)
slept:4.0 weight:172lbs shoes: Saucony Grid Shadow

DCRRC SLR. 7am. Pentagon route. Feeling tired and wanted to have something left for the Beer Chase tomorrow. 8:30 pace on the 3 measured miles but got slower at the end.

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

At Eum Paw Paws. 2-5pm.

Square dancing (rounds, mainstream) 35:00 [1]
shoes: Toscana

NCASDLA Booster Dance. 7:15-9:45pm. Hot day and I apparently did not drink enough after running this morning. Headache after the rounds but with some eating, drinking, and air conditioned resting I felt better.

Thursday Jun 2, 2005 #

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

At Bachelors and Bachelorettes. 7-9:30.

bike (fluid trainer) 30:24 [2]
shoes: Diadora

Starting to rain when I got home so I just used the bike. 11:30pm. Watched another episode of Alias on dvd. Getting to warm for indoor biking. Turning up the fan to keep cool made more noise so I had to turn up the tv volume and I was concerned about disturbing the neighbors. Got hot and bored so stopped after 30 min and watched the rest of Alias from the couch.

Wednesday Jun 1, 2005 #

run (road) 33:43 [2] 4.0 mi (8:26 / mi)
weight:172lbs shoes: Saucony Grid Shadow

Worked late so missed dancing at Boomerangs. 11:30pm Lee Graham 50 route. Even with rest yesterday, still feeling sluggish today. 8:41, 8:41, 8:30, 7:52

« Earlier | Later »