Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TimGood

In the 31 days ending Mar 31, 2004:

activity # timemileskm+m
  Square dancing23 16:45:00
  run5 5:39:28 42.36(8:01) 68.17(4:59)
  orienteering2 2:08:20 8.7(14:45) 14.0(9:10)44 /52c84%
  other3 1:38:06 3.3 5.31
  Total27 26:10:54 54.36 87.4844 /52c84%
averages - sleep:7.4

«»
3:05
0:00
» now
MoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWe

Wednesday Mar 31, 2004 #

Square dancing (basic) 15:00 [1]

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

Tuesday Mar 30, 2004 #

Square dancing (dbd) 35:00 [1]

8-10 with at Butches DBD.

Monday Mar 29, 2004 #

Square dancing (rounds) 35:00 [1]

At round dance class 7:30-9:30pm.

Sunday Mar 28, 2004 #

orienteering (red) 1:06:30 [3] 6.7 km (9:56 / km)
spiked:12/15c

QOC. Pohick Bay, Red Course. Guess I am no longer sick but not fully recovered either. Tired before I reached the first control. Weight down to 170 this morning even after an eating spree last night.

other (disc golf) 40:00 [1] 2.0 mi (20:00 / mi)

Two rounds of disc golf with Ted after the meet. Putting was horrible. Treating every hole as par 3, I was 15 and 11 over. Ted beat me both rounds. Did not record the time, nor measure the distance but pretty leisurely about getting around the course.

Saturday Mar 27, 2004 #

run (road) 35:50 [2] 4.0 mi (8:58 / mi)

Time to start running again. Worst part the my cold is over. Weight still 171.

Square dancing (rounds) 45:00 [1]

At Eum Paw Paw. 2-5pm. Beginner session switching from Two-Step to Phase2 Watltz. The intermediate session is just finishing phase4 waltz so I should avoid problems when I miss most of the classes next month while away orienteering.

Friday Mar 26, 2004 #

Square dancing (plus,round,line) 35:00 [1]
(sick)

At Merry Notes 8-10pm.

Thursday Mar 25, 2004 #

Square dancing (plus, rounds) 35:00 [1]
(sick)

At B and B 7:30-9:30. Starting to feel a bit better. All this not running seems to have helped my sore foot. Has not hurt all week including last weekend.

Wednesday Mar 24, 2004 #

Note

Still sick. Weight down to 171.

Tuesday Mar 23, 2004 #

Square dancing 30:00 [1]
(sick)

At DBD. 8-10. Now I have a cold, sore throat and headache.

Monday Mar 22, 2004 #

Square dancing (hex) 30:00 [1]
(sick)

At Capitol Squares. 8-10pm. Have a cold. Weight down to 172 this morning but assume I am just a bit dehydrated.

Sunday Mar 21, 2004 #

run race (road race) 42:57 [4] 10.0 km (4:18 / km)
slept:5.0

DCRRC Fort Hunt 10k. 8:30am. Even harder to get up this morning. So tired. Just made it to the race on time. Mile splits 7:14, 6:40, 6:49 (5k 21:28) , 6:58, 7:03, 6:58.
Ran 40:29 last year.
This was the last race of the snowball series. I finish 2nd in my age group mainly due to attrition. Top 5 of 7 races score and most people do not make it to 5.

run (warmdown) 15:00 [1] 2.0 km (7:30 / km)

Another loop of the course to warm down.

Saturday Mar 20, 2004 #

Square dancing (plus,rounds,mainstream) 3:00:00 [1]
slept:6.0

WASCA, Reston VA. Dancing 10-2, 3:30-6, 7:20-12. About 9 hours total. Legs were pretty tired by the end of the die-hard at midnight.

other 5:00 [2]

9am. Was going to get up and go for a short run this morning but just to tired to get out of bed. 20 pushups and 20 situps instead.

Friday Mar 19, 2004 #

Square dancing (plus,rounds, mainstream) 2:35:00 [1]
slept:5.5

46th WASCA spring festival. Reston VA. Dancing 11-12:15, 1-5, 7-12. About 7:45 total time on the dance floor. As usual, entered as 1/3 of actual dancing time.

Thursday Mar 18, 2004 #

Note

No dancing tonight because I drove to Lancaster to see Io in the school play.

Wednesday Mar 17, 2004 #

Square dancing (basic) 20:00 [1]

At Boomerangs 8-9:30. Another attempt at calling. Better than the last time because I stuck to a patter instead of a singing call like last time.

Notice others are tracking their weight here; think I will do the same. 174 this morning. Down from its high over 180 at Christmas. Would like to get back to 165.

Monday Mar 15, 2004 #

Square dancing (rounds) 30:00 [1]

7:30-8pm.

Sunday Mar 14, 2004 #

run (race, trail) 49:50 [5] 12.0 km (4:09 / km)

DCRRC Burke Lake 12k. 10am 40F. Off the pace from a few years ago but still my best race in a while. Headache this morning and barely got to the race on time. Just time for the porto-jon and to the start. No warmup so started easy and moved up. Ran mostly even pace and did not fade the 2nd half. 24:50, 25:00 splits. Field seemed weaker than usual so finished 11th but still only 8th master. Other years 00-51:59 (14th) , 01-47:55 (11), 02-47:27 (13), 03-48:17 (11) [11.5k on snowy/icy course]
In the Snowball serires, none of my competion was there so I should move to 2nd. May be able to skip the last race, and have a chance to win if the current leader misses the last race.

run (road) 12:00 [1] 1.0 mi (12:00 / mi)

Warm down after race. Know it was a level 5 effort because I feel horrible. Felt bad all the rest of the day

other (disc golf) 53:06 [1] 1.3 mi (40:51 / mi)

18 holes on the course at Burke Lake. Played the green disc vs the red disc. Even though they are both Sharks, the red was much better. I always threw the green first off the tee but red got the lucky shots and green always hit the trees. Treating all holes as par 3, I had 22 over and 7 over. Had 12 over last year in the snow and PR is 6 over. Interesting to note that time is within 2 seconds of what it took last year.
After the golf, went home to watch Maryland win the ACC basketball tournament.

Saturday Mar 13, 2004 #

run (XC race) 26:42 [3] 6.0 km (4:27 / km)

MCRRC Frozen Slopes 6k XC. Lake Needwood MD. 34F. 9am. Last year I did not run enough of the cross country series races to qualify for the standings. Trying to do better this year even though not ready to race. Very hilly course and when the going got tough, I got slower. Finished way back.

run (trail) 23:12 [2] 4.0 km (5:48 / km)

Warm down after the race with Dan Quinn and John Mornini.

Square dancing (rounds) 50:00 [1]

At Eum Paw Paws. 2-5pm.

Friday Mar 12, 2004 #

Square dancing (plus) 30:00 [1]

At Merry Notes. 8-10. Mild headache most of the day.

Thursday Mar 11, 2004 #

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

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

Wednesday Mar 10, 2004 #

Square dancing (mainstream) 20:00 [1]

At Boomerangs 8-9:30. Still taking it easy on my left foot so skipped the track workout again. Also to much to do at work.

Tuesday Mar 9, 2004 #

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

At Butch's DBD. 8-10pm

Monday Mar 8, 2004 #

Note

No dancing today. Club council meeting instead.

Sunday Mar 7, 2004 #

orienteering (park, score) 1:01:50 [3] 7.3 km (8:28 / km)
spiked:32/37c slept:13.0

QOC. University of Maryland, College Park Campus. 1 hour score event. Warm and sunny, ran in running clothes. 48 possible controls. I think Jon Torrance got them all. I tired in the 2nd half and had to cut off my planned route. Distance is straight line between the controls on my route. With all the buildings in the way, I ran a lot more.
13 hours sleep was due to a headache yesterday evening. Went to bed early.

Saturday Mar 6, 2004 #

run (warmup) 7:00 [1] 0.7 mi (10:00 / mi)

8:40am. Warm up a bit before the race.

run race (road race) 2:06:57 [3] 25.0 km (5:05 / km)

DCRRC 25k. Belle Haven VA. 9am. Light sprinkle at times but temps in 60Fs. From Belle Haven to just before Mt Vernon and back, all on the bike trail. With minimal training, I expected to fade but needed to race to have a shot at placing in the winter race series. Went out easy and was hurting the last 4 miles. Mile splits from trail markers (641 to first marker) , 719, 735, 808, 743, 750, 750, 755, (203 pit stop), (847 turnaround), 745, 806, 833, 849, 840, 825, (443 to finish)
In the series standings, #1 was not there, #2 dropped out, I beat #3, I had been #4. With 2 races left, it looks like I will finish 2nd or 3rd.

Square dancing (rounds) 45:00 [1]

At Eam Paw Paws. 2-5pm.

Friday Mar 5, 2004 #

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

At Whirling Squares 8-10pm. My foot may feel better but the break from running is not helping my training.

Thursday Mar 4, 2004 #

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

At B and B. 7:00-9:30pm. Foot is feeling better, even on the step hops which hurt last week.

Wednesday Mar 3, 2004 #

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

At Boomerangs 7:30-9:30. Headache all day. Probably would have skipped the track workout anyway since I am still resting the sore foot.

Tuesday Mar 2, 2004 #

Square dancing (plus, dbd) 20:00 [1]

At Dixie Stars. 8-10pm

Monday Mar 1, 2004 #

Square dancing (rounds) 30:00 [1]

7:30 - 9:30. Starting Jive.

« Earlier | Later »