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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TimGood

In the 31 days ending Jan 31, 2001:

activity # timemileskm+m
  Square dancing10 17:25:00
  run10 9:20:12 69.41(8:04) 111.7(5:01)
  orienteering2 2:29:31 8.57(17:26) 13.8(10:50)
  other1 2:15:00
  bike2 1:05:45
  Total21 32:35:28 77.98 125.5

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Wednesday Jan 31, 2001 #

run (road/trail) 1:09:47 [3] 8.7 mi (8:01 / mi)

2pm, Low 50s. Work-Lake Accotink. Bruised top of foot Sat. when laces were to tight. Now foot hurts every time I run.

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

At Boomerangs.

Tuesday Jan 30, 2001 #

run (road) 29:42 [3] 4.0 mi (7:26 / mi)

Night run, 12:30am, mid 40s. Lee-Graham-50. Worked late but I wasn't sleepy and it was still warm so I went out for a quick 4.

Sunday Jan 28, 2001 #

other (roller skate) 2:15:00 [1]

Roller skating with Iolanthe. Indoors at a rink in Lancaster PA. Haven't skated in several years. Pretty tired by the end.

Saturday Jan 27, 2001 #

run (roadrace) 51:07 [4] 12.0 km (4:16 / km)

DCRRC - Custis 12k. 10:30am, high 30s, paved bike path. Wanted to go under 50 min but felt sluggish from friday and could not get much speed. 24:56 at 6k. Time was 15sec slower than 2 yrs ago but course has changed and most people were over a minute slower than before. Finished 17th of 73.

run (warmup) 18:00 [2] 1.9 mi (9:28 / mi)

Warmup before and cooldown after the race.

Square dancing (plus) 1:45:00 [1]

At Prettyboy Swingers in Parkton MD with Iolanthe.

Friday Jan 26, 2001 #

run (road/trail) 1:08:55 [3] 8.7 mi (7:55 / mi)

1:15pm, low 40s. From work, around Lake Accotink and back. Did not get lost this time. Think I underestimated distance last time, there were mile markers on the lake trail so I can estimate my pace.

Square dancing (plus) 40:00 [1]

At Merry Notes.

Wednesday Jan 24, 2001 #

Square dancing (mainstream) 1:30:00 [1]

At Boomerangs.

Tuesday Jan 23, 2001 #

run (road) 32:01 [3] 4.0 mi (8:00 / mi)

Night run 9:50pm 32deg. The usual Lee-Graham-50 route. Most of the snow & ice is gone. Comfortable pace.

Monday Jan 22, 2001 #

bike (fluid trainer) 35:37 [3]

Looked to icy to get a good run, so stayed in.

Sunday Jan 21, 2001 #

orienteering 55:45 [4] 5.8 km (9:37 / km)

QOC, Manassas Battlefield Park VA, Green Course. Mid 30s, 1-2" new snow. Lots of fields so good running, but some bingo controls and questionable mapping.. Lost 7 min on one. Splits are posted.

Green - Splits

Saturday Jan 20, 2001 #

run (road) 1:59:09 [3] 14.0 mi (8:31 / mi)

With DCRRC Saturday Long Run group. 8am, 40ish, misty. I spent tues, & wed. in bed and haven't felt so great the other two days either so held back somewhat. Slowed more when I realized that our 12 mile run was going to to be long. Planned to run around DC on the Inaguration route and make trouble but we chickened out. Mt Vernon trail past airport, and a loop of Hains Pt via 14th St bridge.

Monday Jan 15, 2001 #

run (road) 18:15 [2] 2.2 mi (8:18 / mi)

Bad cold so most of day in bed. Planned long run became this token effort to get outside.

Sunday Jan 14, 2001 #

Square dancing (plus) 1:10:00 [1]

9:30-1115am Last session of WWW. Plus squares and some rounds.

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

2-4:30pm At Calorie Squares in Gutheriesville PA with Io. Io is tired so we sat out most of the rounds.

Saturday Jan 13, 2001 #

Square dancing (misc) 2:30:00 [1]

More WWW. Hour each of rounds, experimental squares, dbd squares and line dancing less rest breaks.

run (dirt & road) 38:07 [3] 4.76 mi (8:00 / mi)

4:30pm 40ish Out and back along the shoulder of rte 72 in Lancaster. Did not measure distance assumed 8min mile pace.

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

8-10:45pm More WWW. Plus squares with some rounds. Io is getting pretty tired.

Friday Jan 12, 2001 #

Square dancing (plus) 1:00:00 [1]

Winter Wonder Weekend (WWW) in Lancaster with Iolanthe.

Thursday Jan 11, 2001 #

run (road/trail) 1:24:59 [3] 9.69 mi (8:46 / mi)

Did not want to miss todays 50+ weather so ran at work. 1pm Springfield, to Lake Accotink, around lake and back. Without a map, I missed a turn on the loop trail so just ran misc trails through the woods in the approximate direction until I intersected the one I wanted. Distance from ADC map and guessed for the 13 minutes in the woods.

Wednesday Jan 10, 2001 #

Square dancing (mainstream) 1:30:00 [1]

At Boomerangs.

Sunday Jan 7, 2001 #

orienteering 1:33:46 [3] 8.0 km (11:43 / km)

QOC new map Pigtail in MD. Blue course. 40 deg, 0-2 inches of snow. Botched the first 3 controls before getting the feel of the terrain and map. Splits are posted.

Blue - Splits

Saturday Jan 6, 2001 #

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

At DoPasO in Lancaster with Io.
Had planned for 12+ miles in the morning but cold/congestion/headache kept me in bed. Without the run, it was probably my laziest week of the year.

Friday Jan 5, 2001 #

run (road) 30:10 [3] 4.0 mi (7:33 / mi)

Night run, 9:30 pm. Lee-Graham-50 route. 0-2 inches of new snow, packed snow and slush on the ground.

Wednesday Jan 3, 2001 #

Square dancing (mainstream) 1:30:00 [1]

At Boomerangs

Tuesday Jan 2, 2001 #

bike (fluid trainer) 30:08 [3]

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