Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TimGood

In the 30 days ending Apr 30, 2007:

	activity	#	time	miles		km		+m
	Square dancing	14	7:50:00
	orienteering	4	7:37:53	12.99		20.9		635	10 /	16c	62%
	run	7	6:53:32	45.71	(9:03)	73.56	(5:37)	256
	other	1	30:00	1.2	(25:00)	1.93	(15:32)
	Total	20	22:51:25	59.89		96.39		891	10 /	16c	62%
averages - sleep:6 weight:176lbs

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Monday Apr 30, 2007 #

Square dancing (advanced) 10:00 [1]
(injured) shoes: Saucony Grid Shadow

At Advanced class. 7:30-9:30pm. Sat out most of the class and only danced a little. Ankle swollen but not to painful.

Sunday Apr 29, 2007 #

orienteering race (red) 2:37:40 [2] *** 7.6 km (20:45 / km) +310m 17:14 / km
spiked:10/16c slept:8.0 (injured) shoes: Integrator06 studs

West Point Day 2 Red. I was not injured when I started but twisted an ankle on the trail shortly after leaving 1. Thought it would be ok and continued after a minute of pain. Started to be a bother on the downhill leaving 4 and got worse from there, to much up, down, sidehill and rocks. After blowing 9, I was ready to stop. Limped the rest of the course but at least I started spiking the controls.

Saturday Apr 28, 2007 #

Event: West Point A-Meet

orienteering race (red) 1:31:27 [4] **** 6.3 km (14:31 / km) +325m 11:32 / km
slept:3.0 shoes: Integrator06 studs

West Point Day 1 Red. Early start 9:10 and I drove up this morning (5 hours) so not much sleep last night. Another typical West Point day. Out conservatively, picked up the pace a bit, then blew a few controls.

other (disc golf) 30:00 [1] 1.2 mi (25:00 / mi)
shoes: Saucony Grid Shadow

Would have liked to do the sprint, but I was done by 11:30 and did not feel like hanging around for 2 1/2 hours. After killing time at the motel went down to Mahwah and played a round of disc golf on a course I found on the web. Course was muddy and challanging. Playing every hole as par 4, I was 7 over. Only got 2 holes in 3 and they were on either side of a quadruple bogey.
Think the listed length was 6600 ft but I think it was in some non standard winter configuration. The baskets were all mismarked and the course went around the ski slope instead of down it as listed on the web.
Time was made up to cover the walk time. Took me much longer to play.

Thursday Apr 26, 2007 #

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

At B&B. 7:10 -9:30pm.

Wednesday Apr 25, 2007 #

run (trail, road) 36:35 [2] 4.5 mi (8:08 / mi)
shoes: Saucony Grid Shadow

Burke Lake 2:30pm. (8:15), 8:02, 7:53, 8:02,(4:24)

Tuesday Apr 24, 2007 #

run (trail, road) 34:34 [2] 4.5 mi (7:41 / mi)
shoes: Saucony Grid Shadow

Burke Lake 2:30pm. (8:06), 7:39, 7:21, 7:30, (3:58)

Sunday Apr 22, 2007 #

orienteering (red) 1:18:00 [3] ***
shoes: Integrator06 studs

QOC: Balls Bluff. Hopefully I will have time to add details later.

orienteering (pickup) 16:29 [1]
shoes: Integrator06 studs

Pickup 6 controls after the meet.

Saturday Apr 21, 2007 #

run 44:43 [1] 4.75 mi (9:25 / mi)
shoes: Saucony Grid Shadow

3/4 mile warmup around the apartment then the Lee Graham 50 loop. (7:10), 9:44, 9:19, 9:26, 9:02

Square dancing (rounds) 25:00 [1]
shoes: Barbettes

At Eum Paws Paws. 3:30-5:15. Phase IV Waltz. Still need work on Viennese Cross and Viennese Turns. Wore new shoes I got just for dancing.

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

Boomerangs Appreciation Dance. 7:30-9:45.

Friday Apr 20, 2007 #

Note

Dancing cancelled because schools canceled evening activities. Tired of working late so dinner and DVDs with Bev.

Thursday Apr 19, 2007 #

run (trail, road) 39:27 [2] 4.5 mi (8:46 / mi)
shoes: Saucony Grid Shadow

I have been swamped at work and unable to get away until today. Usual loop at Burke Lake. (8:56) , 8:40, 8:28, 8:37, (4:47)

Square dancing (plus, rounds) 35:00 [1]
shoes: Saucony Grid Shadow

At B&B. 7:30-9:30

Wednesday Apr 18, 2007 #

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

At Boomerangs. 7:30-9:30.

Tuesday Apr 17, 2007 #

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

At Dixie Stars, 8-10pm.

Monday Apr 16, 2007 #

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

At aadvanced class. 7:3--9:30.

Sunday Apr 15, 2007 #

orienteering (red) 1:54:17 [3] 7.0 km (16:20 / km)
shoes: Integrator06 studs

I am cleaning up old splits on my watch and still have some from 4/15 (Today is 7/15) Figured they must be from QOC meet at Bowie. It rained the whole time and the course was flooded in places. I recall screwing up a couple of legs very badly. Do not have the distance so just guessed until I can find out.
2:55, 3:13. 4:54, 309:, 3:38, 1:20, 3:34, 9:03, 2:33, 3:16, 5:02, 3:11. 3:58, 2:39, 11:40, 2:41, 2:07, 2:44, 3:10, 4:10, 3:56, 3:28, 3:45, 2:22, 1:39, 11:23, 5:41, 3:05,

There was also some warm up but I seem to have already cleared that. Probably have it written down on a scrap of paper somewhere.

Friday Apr 13, 2007 #

run (trail, road) 39:48 [1] 4.5 mi (8:51 / mi)
weight:176lbs shoes: Saucony Grid Shadow

Burke Lake. 3pm. 54F Paving of the parking lot is finsihed so I was back to my normal 4.5 mile route. Or at least I was until I was not paying attention and missed a turn on the last mile. Cut over later and figured the distance was the same. (4.58), 8:59, 8:52, 8:54, (8:07)

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

At Merry Notes. 7:45-10pm.

Thursday Apr 12, 2007 #

Square dancing (plus, rounds) 30:00 [1]
weight:176lbs shoes: Dockers Gordon

At B&B. 7:30-9:30

Note the weight down to 176. Not going down as fast as I would like but at least it is still going down. Soon it will be time to get a new (and accurate) scale and lose these pounds all over again.

Wednesday Apr 11, 2007 #

run (road) 1:17:39 [1] 7.75 mi (10:01 / mi)
slept:7.0 shoes: Avia

Took the car in for service and ran to work. From the dealer on Rt 50, Old Lee Hwy, University, Ox, Burke Center Pkwy. Distance estimated by car when I drove most of the route yesterday to check out the route. Not very fast as I had my usual morning run problems with no restrooms. Still it was nice to be out after taking most of the last 2 weeks off. Temp in the 40s.

run (road) 1:14:18 [2] 7.75 mi (9:35 / mi)
shoes: Avia

Run back after work to pick up the car.

Square dancing (plus) 10:00 [1]
shoes: Dockers Gordon

At Boomerangs 8-9:30pm. I was late because I forgot to pack pants in the car this morning so had to go home and change after picking up the car.

Tuesday Apr 10, 2007 #

Note

Thought I might take the car in for service today and run to work but I was tired and did not want to get up and there was another freeze warning. Decided to wait until tomorrow.

Monday Apr 9, 2007 #

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

At Advanced class. 7:30-9:30. Starting to get very confusing, so many new calls and not enough practice time to get them straight.

Saturday Apr 7, 2007 #

run warm up/down (trail) 26:21 [1] 4.0 km (6:35 / km)
shoes: Saucony ? (racing)

Warmup before the race. Got to the race early so I could get a parking space and warm up properly. For some reason I thought the race was 5k so thought one loop of the course would be a nice 2.5k warmup. About 1/2 around I knew it was 8k and I was getting a longer warmup than planned. Almost did not get back in time for the start.

run race (trail race) 40:07 [4] 8.0 km (5:01 / km) +256m 4:19 / km
shoes: Integrator06 studs

MCRRC Difficult Run 8k. 9am. Difficult Run is actually a few miles away. Race takes place at Scotts Run. QOC used to have an O map of the area (Dranesville). I guess we still do but are no longer allowed to use it since off trail use is prohibited. I measured the climb on the O map a few years ago. Some light snow last night left 1/2 - 1 inch on the ground but the trail was clear and not slippery. Woods very pretty.
Course is two loops with a brutal hill near the start of each loop. I did ok on the hill but put to much into it and never got my mojo back on the rest of the course. Lost places steadily on the first loop and then a couple more on the 2nd. 19:19, 20:48. Finished 27th and 7th in M45. 3 women beat me. all in their teens, and one was only 12. Ran 38:15 in 2003 and 36:55 in 2005.
PeggyD was also there, about 4 minutes back.

Square dancing (triple) 40:00 [1]
shoes: Dockers Gordon

At Capitol Squares practice. 1-:3:30pm. Finally getting into the routines we will be doing at National Square Dance Convention in June.

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

At Eum Paw Paws. 3:30-5. Missed so many recent sessions we had to sit out the Samba and West Coast Swing stuff during the first 1/2 hour. Worked on a phase 4 Waltz.