Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TimGood

In the 31 days ending Mar 31, 2001:

activity

time

miles

run

10:35:05

76.89

(8:16)

123.75

(5:08)

orienteering

9:45:08

37.0

(15:49)

59.55

(9:50)

Square dancing

6:58:00

bike

2:33:38

other

2:01:39

track

1:02:51

8.89

(7:04)

14.3

(4:24)

weights

26:47

0.3

(1:29:14)

0.48

(55:27)

Total

33:23:08

123.08

198.08

2:48

0:00

» now

Saturday Mar 31, 2001 #

orienteering (red) 1:16:10 [5] 8.1 km (9:24 / km)

DVOA Chesapeake Challange A-Meet, Elk Neck Md, red course. Felt good & ran well but 3 stupid errors on 13,14,15 changed a potential sub 70 to 76+. Had some trouble in the thorns early but still nicer than last week at Gifford Pinchot. 15th on red, 3rd in M40. Splits are posted.

Square dancing (ms/plus) 25:00 [1]

At Dublin Dancers in Bel Air with Iolanthe. 8-10:30pm. This was part of the lure to get Io to come to the O meet. Not back to our motel until 11:30 and we had forgotten about losing an hour of sleep.

Red day 1 - Splits

Friday Mar 30, 2001 #

Square dancing (plus) 25:00 [1]

At Merry Notes with Io. 8-10pm Picked her up this afternoon from Lancaster for the meet tomorrow.

Thursday Mar 29, 2001 #

bike (fluid trainer) 20:07 [2]

Resting for Chesapeake Challenge. Cold, raining and dark outside.

Wednesday Mar 28, 2001 #

run (warmup/cooldown) 39:33 [2] 6.54 km (6:03 / km)

Iwo Jima to GU track + 2 laps before (20:36). Back to Iwo Jima after (18:57)

track 37:41 [4] 8.3 km (4:32 / km)

DCRRC Wed track workout. Georgetown U track. 645pm.
4 x 1600m with 1 min rest (100m) 617, 612, 609, 608 - 28:47
3:30 rest (300m)
3 x 300m with 100m jog rest 59.9 (49.7) 59.1 (43.5) 59.6 (54.5)
1600s were supposed to be 10mi tempo pace (6:30) and 300s at 5k pace (64.8). Ran a little on the fast side but still felt comfortable.

Square dancing (mainstream) 20:00 [1]

At Boomerangs. 8:05-9:25pm

Tuesday Mar 27, 2001 #

bike (fluid trainer) 53:18 [2]

Sunday Mar 25, 2001 #

orienteering (blue) 1:57:14 [4] 9.05 km (12:57 / km)

QOC: Westmoreland SP, VA. blue course 9.05km 345m but seemed like a lot more climb. Map is 25 yrs old 1:20, 5m. Tired from the start and slowed during the second half. I actually ran over 12.6km mostly because I replaced a 2.5km 90m leg with a 4.5km 35m mostly road run. Took 25:36. Ted went the other way in under 24.

Saturday Mar 24, 2001 #

orienteering (yellow) 27:36 [4] 4.3 km (6:25 / km)

SVO, Gifford Pinchot SP, Runner challenge, Yellow course. 9:30am Couple of small mistakes when I forgot about the angled NS lines. Mark Voit ran the course in 22+ .

orienteering (red) 1:15:30 [4] 7.45 km (10:08 / km)

SVO, Gifford Pinchot SP, Red course. Drove to Lancaster to pick up Io and returned for more. 12:30pm, Rocks, thorns and mud;
what a pleasant place to run. Tired from this morning and last week. Made a big error early. I think this is the 4th time I have run on this map and I always have problems on the E side.

Square dancing (plus) 35:00 [1]

At Prettyboy Swingers with Iolanthe. 8-10:15pm

Friday Mar 23, 2001 #

run (road/trail) 1:19:44 [2] 8.7 mi (9:10 / mi)

4pm, 57 deg. windy, felt colder. Work-Lake Accotink. Still tired from long-O.

Square dancing (plus) 30:00 [1]

At Merry Notes 8-10pm

Wednesday Mar 21, 2001 #

Square dancing (mainstream) 30:00 [1]

At Boomerangs.

run (road) 33:45 [2] 4.0 mi (8:26 / mi)

Night run. 1150pm, high 40s, foggy, drizzle. Lee-Graham-50.

Sunday Mar 18, 2001 #

run (warmup) 14:54 [1] 2.4 km (6:12 / km)

From meet parking to the bathrooms in the campground and back.

orienteering (Red-long) 2:30:04 [5] 15.79 km (9:30 / km)

OCIN Flying Pig V, Miami Whitewater Forest. USOF Long O champs, Red.
Started well, but training only good for 2 hours of effort. Faded at end, plus 3 big errors of about 5 min each. 2 were in 2nd loop. 68:07 at map exchange. 17th overall, 1rst M40. Splits are posted.

Red - Splits

Saturday Mar 17, 2001 #

orienteering (Red-short) 29:17 [5] 3.89 km (7:32 / km)

OCIN Flying Pig, USOF Short Course Champs. Mitchell Memorial Forest. Much better today, only one significant error (30s). Should have run a little harder in the middle. 4th overall, 1rst M40, Splits are posted

run (road) 14:53 [2] 1.7 mi (8:45 / mi)

Sore, tight and cold after returning to camp from race so loosened up on the exercise trail near the park registration. Stretching afterwards.

Red - Splits

Friday Mar 16, 2001 #

run (warmup) 20:40 [1] 2.75 km (7:31 / km)

Warmup before flying pig.

orienteering (blue-short) 51:24 [4] 4.5 km (11:25 / km)

OCIN Flying Pig V, day1 Blue: Overcast, cool, some drizzle. 3 big errors (9-10min) put me way back. Need more speed, hill and off road work in my training. 19th place. Splits are posted.

Blue - Splits

Wednesday Mar 14, 2001 #

Square dancing (mainstream) 30:00 [1]

At Boomerangs 7:30-9:30pm. Skipped the scheduled track workout, better to rest for Flying Pig.

Tuesday Mar 13, 2001 #

run (road) 1:12:58 [3] 9.28 mi (7:52 / mi)

Along Marietta Ave in Lancaster PA (Drove up to see Iolanthe in school concert). 5pm low 50s. Distance measured by car on trip home.

Monday Mar 12, 2001 #

bike (fluid trainer) 42:07 [2]

Raining outside.

Sunday Mar 11, 2001 #

orienteering (red) 57:53 [4] 6.47 km (8:57 / km)

DVOA: White Clay Creek, PA: Red course. 9:50am, high 30s-mid 40s. Put out more effort yesterday than I thought, felt a little sore. Orienteered ok except for some trouble in the thorns. Splits are posted.

Square dancing (plus) 45:00 [1]

At DoPasO in Lancaster with Iolanthe. 2-5pm.

Red - Splits

Saturday Mar 10, 2001 #

run (warmup) 10:03 [1] 1.06 mi (9:29 / mi)

Warmup before race.

run (race) 47:58 [4] 12.0 km (4:00 / km)

DCRRC Burke Lake 12k. High 30s, windy. Mostly on trail. Finished 11/122. 4 minutes faster than last year. This was last race of winter series.

Square dancing (plus) 35:00 [1]

At Grand Squares in Lancaster with Iolanthe. 8-10:30pm

Friday Mar 9, 2001 #

Square dancing (plus) 25:00 [1]

At Merry Notes, 8-10pm. Plus, also some line dancing.

Thursday Mar 8, 2001 #

Square dancing (plus) 25:00 [3]

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

run (road) 22:16 [3] 2.63 mi (8:28 / mi)

Night run. Post Office to deliver my entry for Chesapeake Challenge. Good thing it wasn't due today since I forget to put on a stamp and could not mail it when I got there.

Wednesday Mar 7, 2001 #

run (warmup) 20:13 [2] 3.8 km (5:19 / km)

On the track 3400m before, 400m after intervals.

track (intervals) 25:10 [4] 6.0 km (4:12 / km)

DCRRC - Wed track workout - Georgetown U, 6:45pm, high 30s, windy. 12 x 400m in 90s (10k pace) 100m jog rest. My current 10k (~40min) pace means I should have been doing 96s. Ave. 89.5, rest about 36s. Full workout was for 16 but this was my first track workout in a long time and I had to leave early to go . . .

Square dancing (mainstream) 25:00 [1]

7:45 - 9:30pm. At Boomerangs.

Tuesday Mar 6, 2001 #

weights (upperbody) 26:47 [4] 0.3 mi (1:29:14 / mi)

bike (fluid trainer) 38:06 [2]

Right after returning from weight room.

Monday Mar 5, 2001 #

run (road) 55:01 [2] 6.0 mi (9:10 / mi)

Night run, 9:45pm, 30 deg, windy. Lee-Annandale-50. Easy day. Roads are clear, total net accumulation from our two days of snowstorm - 0"

Sunday Mar 4, 2001 #

other (roller skate) 2:01:39 [1]

With Iolanthe at rink in Lancaster.

Saturday Mar 3, 2001 #

run (warmup) 20:06 [1] 3.55 km (5:40 / km)

Pre race jogging.

run (roadrace) 1:50:21 [4] 25.0 km (4:25 / km)

DCRRC, 25 km Belle Haven - Alexandria VA. 9am, near 50 deg, out and back on bike path to Mt Vernon. 10k splits 43:12, 44:55(includes 70s pitstop) , 22:13. Tried for 7 min/mile pace as long as I could. (7:07 including stop, 7:02 without) Finished 17th/74. 13 minutes faster than a horrible race last year.

Square dancing (plus) 38:00 [1]

At DoPasO in Lancaster with Iolanthe. 8-10:30pm. Plus level and rounds.

Thursday Mar 1, 2001 #

run (road/trail) 1:12:40 [3] 8.7 mi (8:21 / mi)

2:15pm, 42 deg. Work-Lake Accotink. Stomach felt a little strange, probably the pound of potato chips Tues night.

Square dancing (plus) 30:00 [1]

At B&Bs. 7-9:30pm

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