Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TimGood

In the 31 days ending Aug 31, 2001:

activity

time

miles

run

14:19:05

97.94

(8:46)

157.62

(5:27)

orienteering

4:53:18

17.7

(16:34)

28.49

(10:18)

Square dancing

4:05:00

racewalk

2:24:52

12.0

(12:04)

19.31

(7:30)

track

1:48:02

13.52

(8:00)

21.75

(4:58)

walk

1:17:00

3.1

(24:51)

4.99

(15:26)

other

1:05:17

swim

19:47

0.37

(53:04)

0.6

(32:58)

Total

30:12:21

144.63

232.76

3:29

0:00

» now

Thursday Aug 30, 2001 #

run (road) 33:46 [3] 3.9 mi (8:40 / mi)

1:50 am. Dropped car at dealer for service. Ran home via Lee Hgwy. Still hot and sticky even at this hour.

run (road) 1:05:28 [3] 7.4 mi (8:51 / mi)

8:50am. Run to work. Temp 77, humidity 90 Looks like it might rain for run home. Pace is always slow for this run due to stoplights and probable short measure.

run (road) 1:30:26 [3] 10.1 mi (8:57 / mi)

5:15pm. Work to car dealer to pick up car. Via Backlick Rd, Little River Trnpk, Pickett Rd.
High 70s, light sprinkle.

Square dancing (plus) 20:00 [1]

At Bachelors & Bachelorettes. 7:30-9:30pm

Wednesday Aug 29, 2001 #

Square dancing (plus) 30:00 [1]

At Boomerangs. 7:30-9:30pm

Tuesday Aug 28, 2001 #

racewalk 50:50 [2] 4.0 mi (12:43 / mi)

10pm, Lee-Graham-50 route. Knee pain again in first 100m so went back and changed shoes. Much better. Switched from my walking shoes to a pair of my running shoes. Strange, because I have been using the walking shoes for years without problems. Still not perfect solution, knee started hurting after 2 miles, but not as bad.

Sunday Aug 26, 2001 #

other (canoe-O) 1:05:17 [3]

QOC, Lake Accotink. Canoe-O. Had some trouble steering in the wind. Good workout for the arms.

run (trail) 35:06 [2] 3.8 mi (9:14 / mi)

Lake Accotink, VA. One loop of the lake after orienteering.

Saturday Aug 25, 2001 #

orienteering 3:01:53 [4] 17.0 km (10:42 / km)

CNYO, Hillybilly Goat. Running was ok, orienteering is rusty. Intensity level probably 3.5, Held back for first part and ran alone for 2nd loop. Splits are posted.

Billygoat Gruff - Splits

Friday Aug 24, 2001 #

run (road) 27:11 [2] 2.63 mi (10:20 / mi)

Post office and back. Loosen up for Hillybilly tomorrow.

Thursday Aug 23, 2001 #

Square dancing (plus) 20:00 [1]

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

Wednesday Aug 22, 2001 #

track (warmup) 17:32 [2] 2.1 mi (8:21 / mi)

Warmup before track workout.

track 35:50 [4] 8.12 km (4:25 / km)

DCRRC, Wed track session. Washington Lee HS Arlington VA. (Georgetown track is being resurfaced) 7pm. 4 * 1200m at 10k pace (4:36) with 830m (2 laps in outer lanes) fast jog rest.
4:28.8 (4:11) 4:31.4 (4:25) 4:34.7 (4:21) 4:33.1 (4:45)

Square dancing (plus) 15:00 [1]

At Boomerangs. 8:30-9:30pm

Tuesday Aug 21, 2001 #

racewalk 53:04 [2] 4.0 mi (13:16 / mi)

10pm, Lee-Graham-50 route. Weather cooler and humidity down. Could not wring my shirt out when I finished. Something in my racewalk form is irritating my knee. Ok when running but hurts the faster I RW. Even todays slow pace hurt some. May have to skip the 15k RW on sept. 2.

Sunday Aug 19, 2001 #

orienteering (red) 59:27 [4] 7.39 km (8:03 / km)

DVOA: Valley Forge Mt Joy, red course. Lots of fields and good running in the woods but I was to tired from yesterday to get much speed. Splits are posted.

run (road) 31:13 [2] 5.0 km (6:15 / km)

Warmdown. Bike path at Valley Forge to other side of map where the 6-7 and 10-11 legs cross a parking lot. Get there in time to see Mark Voit, Nadim and Peggy go by.

Red - Splits

Saturday Aug 18, 2001 #

run (road) 2:02:27 [3] 15.0 mi (8:10 / mi)

DCRRC-SLR: 7:10am IwoJima, Mt Vernon trial to Alexandria and back. 7:30 pace for first half, dehydrated and jogged last 1.5 miles. Walked the very end.

orienteering (training) 51:58 [3] 4.1 km (12:40 / km)

6pm. QOC Summer training at Ted's house. 3.7k Wald-O course on Squirrel Kill map. (46:01) About 400m Clue-O (no map) (5:57)

Note

Took Iolanthe back to Lancaster PA for the school year. Should have more training time available now.

Friday Aug 17, 2001 #

run (road) 14:57 [1] 1.0 mi (14:57 / mi)

Exercise loop with Iolanthe. Not measured.

Wednesday Aug 15, 2001 #

Square dancing (plus) 30:00 [1]

At Boomerangs.

Tuesday Aug 14, 2001 #

run (race) 29:27 [4] 4.5 mi (6:33 / mi)

DCRRC, Burke Lake VA. Mid 80s, humid. 60% on trail. Did not feel much like racing so tried for a tempo run at 630 pace. Finished 18/??. After 7 of 8 races in the summer series I am 3rd in M40-44. Cannot move up and cannot be passed. Feeling burnt out so will probably cut back on the road races and start thinking about orienteering again.

run (road) 20:47 [1] 2.0 mi (10:23 / mi)

Warmdown after race.

Monday Aug 13, 2001 #

run (road) 35:09 [2] 4.0 mi (8:47 / mi)

7pm, Lee-Graham-50 route.

Sunday Aug 12, 2001 #

walk 25:00 [1] 1.0 mi (25:00 / mi)

Exercise trail loop with Iolanthe. Flooding yesterday had covered part of the trail with mud so we made up the distance with a side trip to the dumpster.

Saturday Aug 11, 2001 #

run (road & trail) 47:54 [2] 4.7 mi (10:11 / mi)

Warmup 19:07 about 2 miles
Warmdown 28:47 about 2.7 miles

run (race) 20:37 [4] 5.0 km (4:07 / km)

Locust Shade Park 5k. Triangle VA. 7:30 am
hot & humid. Road and trail. First mile 6:02 but did not hold the pace on the trail. Finished 9th, 1rst over 40. Mostly high school XC guys in front.
Missed a 19mi workout with DCRRC-SLR this morning, but Io & I were going to Kings Dominion Amusment park and this race was on the way.

Friday Aug 10, 2001 #

Square dancing (plus) 25:00 [1]

At Lincolnia with Io. 8-10pm

Thursday Aug 9, 2001 #

racewalk 40:58 [3] 4.0 mi (10:15 / mi)

7:30pm hot, humid. Lee-Graham-50 route. Need a little RW practice before a 15k race in Sept. Less pounding on my sore ankle, but some twinges on outside of right knee instead.

Wednesday Aug 8, 2001 #

Square dancing (mainstream) 30:00 [1]

At Boomerangs. 7:30-9:30pm

Tuesday Aug 7, 2001 #

track (warmup) 37:43 [2] 3.5 mi (10:47 / mi)

Warmup: 2 miles 17:50
After mile: 1/2 mile 5:00
After 3k: 1 mile with Iolanthe 14:53

track (race) 16:57 [5] 2.87 mi (5:54 / mi)

DCRRC, TC Willams HS, Alexandria VA. 1mi and 3k on track. 7pm, 90+ degrees. mile 5:34.7 -- 3k 11:22

Monday Aug 6, 2001 #

swim 19:47 [2] 0.6 km (32:58 / km)

6:30pm 600m in apartment pool.

walk 24:00 [1] 1.0 mi (24:00 / mi)

Exercise trail loop with Io.

Sunday Aug 5, 2001 #

run (road/race?) 1:53:35 [3] 13.1 mi (8:40 / mi)

MCRRC- Rileys Rumble Half Marathon, Poolesville MD, 7am, very humid with hazy fog. Wanted to use the race as pace training for the marathon and run between 7 and 7:30 miles. Seemed to have recovered from yesterday and started ok but gastrointestinal problems started in 3rd mile and race fell apart from there. Mile splits. 725, 704, 726, 741, 807, (224 pit stop), 814, 753, 813, 910, 933, (238 pit stop), 912, 917, 832.

Saturday Aug 4, 2001 #

run (road/trail) 2:16:30 [3] 15.6 mi (8:45 / mi)

DCRRC-SLR 7am, humid. About 4mi on trail rest on paved bike path. Iwo Jima, Captital Crescent, Glover Archibald, Battery Kimbel, Capital Crescent. Under 8 min/mile for most but dehydrated and slowed for last 1.5 miles. Had to walk at end. 16 oz ERG before, 16oz ERG during & 24oz gaterade and water when done. Still lost 6 lbs.

Square dancing (plus) 30:00 [1]

8-10pm. At Lincolnia with Iolanthe.
Spent most of the afternoon recovering and rehydrating from morning run.

Friday Aug 3, 2001 #

run (road) 34:32 [2] 4.0 mi (8:38 / mi)

Night run. 12:05am. Lee-Graham-50. Wore my old shoes with Sorbothane? inserts to ease the pounding on my right ankle. Need to find a convenient off road route.

walk 28:00 [1] 1.1 mi (25:28 / mi)

7pm, Grocery store and back with Io. Some upper body work on way back using the milk and fruit drinks.

Thursday Aug 2, 2001 #

Square dancing (plus & rounds) 15:00 [1]

At B&B with Iolanthe. 8:30-9:30.

Wednesday Aug 1, 2001 #

Square dancing (basic) 30:00 [1]

At Boomerangs. 7:30-9:30pm

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