Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TimGood

In the 30 days ending Apr 30, 2006:

	activity	#	time	miles		km		+m
	orienteering	7	12:30:27	33.8	(22:12)	54.39	(13:48)	1810	41 /	127c	32%
	Square dancing	8	4:05:00
	run	8	3:36:45	23.06	(9:24)	37.12	(5:50)
	other	2	51:00
	walk	2	35:00	2.0	(17:30)	3.22	(10:53)
	swim	1	30
	Total	21	21:38:42	58.86		94.73		1810	41 /	127c	32%
averages - sleep:3.9 weight:178.5lbs

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Sunday Apr 30, 2006 #

orienteering race (Long) 2:23:26 [3] *** 11.4 km (12:35 / km) +375m 10:48 / km
17c shoes: Integrator05-studs

EMPO: USOF Long-O champs.
Splits are posted.

Red Y 2 - Splits

Saturday Apr 29, 2006 #

Event: US Short and Long Championships

orienteering race (short) 59:44 [4] *** 4.17 km (14:19 / km) +140m 12:16 / km
16c shoes: Integrator05-studs

USOF Short O champs.

Thursday Apr 27, 2006 #

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

At B and B. 7-9:30.

Wednesday Apr 26, 2006 #

Square dancing (mainstream) 15:00 [1]
shoes: Dockers Gordon

At Boomerangs 7:30-9:30. Graduation day so more eating than dancing.

Monday Apr 24, 2006 #

Note

Went to Capitol Squares practice but only danced about 5 minutes. Mostly practice for a demo this weekend that I will miss while orienteering in NY.

Sunday Apr 23, 2006 #

run warm up/down (trail) 14:33 [1] 2.0 km (7:17 / km)
slept:7.5

Warmup before orienteering. Some around the parking, most on the jog to the start.

orienteering race (red) 2:10:43 [4] *** 8.3 km (15:45 / km) +320m 13:12 / km
spiked:11/19c shoes: Integrator05-studs

COK Blue Ridge Challenge Day 2 Red. 9:07am. Another not so great day. Had some good legs and felt in better contact with the map than yesterday but still messed up a lot and totatlly blew 1,12, & 15.
Beaten again by most of my M45 competition.

Saturday Apr 22, 2006 #

Event: Blue Ridge Classic and Interscholastics

run warm up/down 10:43 [1] 1.5 km (7:09 / km)
shoes: Saucony Grid Shadow

Warmup before orienteering. Mostly around the parking area plus the jog to the start.

orienteering race (red) 2:14:19 [3] *** 7.3 km (18:24 / km) +315m 15:08 / km
spiked:6/13c slept:8.0 shoes: Integrator05-studs

COK Blue Ridge Challenge Red. 10:20am. Not a performance I am going to remember fondly. I do not like green, climb, wet woods, and rain. Got all of them. Not that impressed with the map accuracy either. Had a slow but ok day until it started raining and I blew 11 and 12. Could not see the map well enough to correct minor errors and lost 20 minutes at the end of the course.
All the times on Red were slow so still not totally out of the race although unlikely to move up enough to place tomorrow.

other (canoe) 21:00 [2]

So the weekend is not a total waste I went canoeing on the lake at High Rocks after dinner.

Thursday Apr 20, 2006 #

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

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

Wednesday Apr 19, 2006 #

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

At Boomerangs 7:30-9:30pm.

Tuesday Apr 18, 2006 #

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

At Dixie Stars 8-10pm.

Monday Apr 17, 2006 #

Note
slept:2.0 weight:178lbs

Worked on getting my taxes finished before midnight. Next project should be to get my filing system in order. (or to create a filing system and then get it in order)

Sunday Apr 16, 2006 #

other (cleaning) 30:00 [1]

More moving stuff around at my mothers house. 5 hours there. Carried some dressers upstairs and a bunch of boxes then spent a lot of time dismantling the old tool sheds in the back yard. Some parts came apart easily with a screwdriver but most required brute force and a lot of cutting with the tin snips. Also sawed up some downed branches from recent storms.
Weight was down to 176 after this even with a large slurpee to help rehydrate.

C • V+3 4

Saturday Apr 15, 2006 #

run (road) 52:03 [3] 6.0 mi (8:41 / mi)
weight:179lbs shoes: Saucony Grid Shadow

5pm. Lee Annandale 50 route. To hot for me and I was tired and slow. 9:14, 7:53, 8:35, 8:55, 8:46, 8:41. Time would have been worse if I had remembered the little extra loop in the cul-de-sac that makes the 2nd mile the correct length.
Nice to see my weight on the low side of 180. Has not been here since before Thanksgiving.

Friday Apr 14, 2006 #

walk 15:00 [1] 1.0 mi (15:00 / mi)
shoes: Dockers Gordon

Nice day to not go running. Met Bev for lunch then went for a walk around the lake at Kingstown with her. No dancing tonight and she has family visiting this weekend so this was the only chance to see her for awhile.

Thursday Apr 13, 2006 #

Square dancing (plus, rounds) 30:00 [1]
slept:1.5 shoes: Dockers Gordon

Red eye flight back home arriving around 6am then in to work. Pretty sleepy by dance time at 7:30-9:30pm. At B and B.

Wednesday Apr 12, 2006 #

walk (sand) 20:00 [1] 1.0 mi (20:00 / mi)
shoes: Saucony Grid Shadow

Had some time to kill before plane left so walked around another beach in Newport.

run (road) 20:24 [2] 2.27 mi (8:59 / mi)
shoes: Saucony Grid Shadow

Still more time to kill so ran for a bit along Ocean Blvd. No bathrooms so did not go very far.

Tuesday Apr 11, 2006 #

run (beach) 32:04 [3] 3.0 mi (10:41 / mi)
shoes: Saucony Grid Shadow

6:30pm. Drove to the beach this time and ran along the water. Bolsa Chica beach. Slow going since the sand was sloped near the water and only a narrow zone between wet feet and soft sand. Distance not measured.

swim (ocean) 30 [4]

Did not want to pass up a chance to go into the Pacific even though it was cold so ran into the water and body surfed in. Then did it again.

Monday Apr 10, 2006 #

Note

Business trip to Huntington Beach CA

run (road) 1:00:27 [2] 7.0 mi (8:38 / mi)
slept:0.5 shoes: Saucony Grid Shadow

In CA on business trip. Only 1/2 hour sleep last night packing and then getting to airport for 6am flight. Run from motel (Best Western Westmister) to beach and back. Except we never reached the beach. It was farther away than we though and we turned back after 30 minutes. Ran with Howard from work.

Sunday Apr 9, 2006 #

orienteering (red) 2:08:50 [3] *** 8.5 km (15:09 / km) +200m 13:34 / km
spiked:13/16c shoes: Integrator05-studs

QOC: Patuxent River Park. Not enough time to do the Blue so just did red. Tired but navigating ok. Unfortunately I miscopied control 8. Spiked the location I circled and returned to same place 3 times from different attackpoints. Decided either control was misplaced or I had miscopied. Checked similar features nearby and eventually found it, but not before losing over 20 minutes and any incentive to try hard from that point on.

Friday Apr 7, 2006 #

Note

Drove to Lancaster PA to see Iolanthe in the school play. Original plan had been to see the play then continue on to CT/MA for Intercollegates but need to go on business trip on monday so skipped the meet.

Thursday Apr 6, 2006 #

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

At B and B 7-9:30pm.

Wednesday Apr 5, 2006 #

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

At Boomerangs 7:30-9:30pm

Sunday Apr 2, 2006 #

orienteering (red) 1:35:41 [4] *** 7.6 km (12:35 / km) +360m 10:11 / km
spiked:11/18c shoes: Integrator05-studs

OCIN Flying Pig. Sunday classic. Red course. Not enough training to stay on blue. Not enough for red either. Tired in the climb in the first part and had nothing left for the flat sections in the 2nd half. Plus there were some less than optimal route choices. Finished well behind the leaders who were in the low 70s. Splits are posted.

run warm up/down 15:09 [1] 1.5 mi (10:06 / mi)
shoes: Integrator05-studs

Warmup before orienteering.

Classic-Red - Splits

Saturday Apr 1, 2006 #

run warm up/down (road) 11:22 [1] 1.12 mi (10:09 / mi)
shoes: Integrator05-studs

Warmup on the roads before the sprint. 5:06
and before the relay 6:16

orienteering race (sprint) 20:58 [5] *** 2.94 km (7:08 / km) +100m 6:06 / km
12c shoes: Integrator05-studs

Flying pig sprint.
Splits are posted.

orienteering race (relay) 36:46 [5] *** 4.18 km (8:48 / km)
16c shoes: Integrator05-studs

Flying Pig. USOF Relay champ. Orange Leg. QOC 4pt Team with Dave Onkst, Nadim Ahmed, Ted Good

Orange4pt - Splits

Sprint-Blue - Splits

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