Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TimGood

In the 31 days ending May 31, 2004:

activity

time

miles

Square dancing

16:37:00

orienteering

9:14:38

24.85

(22:19)

39.99

(13:52)

1035

42 /

92c

45%

run

4:18:57

29.85

(8:41)

48.03

(5:23)

other

1:15:00

walk

30:00

1.0

(30:00)

1.61

(18:39)

track

26:32

3.25

(8:10)

5.23

(5:04)

Total

32:22:07

58.94

94.86

1035

42 /

92c

45%

averages - sleep:4.5

3:12

0:00

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Monday May 31, 2004 #

Square dancing (rounds) 30:00 [1]

Round dance class. 7:30-9:30pm

Sunday May 30, 2004 #

run (warmup) 13:54 [2] 1.6 km (8:41 / km)

Run to start.

orienteering (red) 1:36:27 [4] 7.5 km (12:52 / km) +250m 11:01 / km
spiked:15/25c

NEEOC: NA Champs Day 2. Red. Better than yesterday but not by much. Still all over and made a few bonehead mistakes. Started from 6 back to 5 instead of going to 7, missed 16 after having to run along the road to find the water and lots of mistakes in the last 6 controls.
Splits are posted.

Red - Day 2 - Splits

Saturday May 29, 2004 #

run (warmup) 13:16 [2] 2.0 km (6:38 / km)

North American Champs. Run to start.

orienteering (red) 1:42:32 [4] 6.8 km (15:05 / km) +220m 12:59 / km
spiked:16/25c

NEEOC. North American Champs. OH. Red. A poor run. Felt good at start but too many mistakes. Was not thinking at 3 and crossed wrong stream, trouble with #7 in the cliffs, missed #11 the marsh, and was not clean for much of the course. Very tired by the end. Way, way back in red standings, but still 5th in M45. 10 min out of 3rd (Tom Strat)
Splits are posted.

walk 30:00 [1] 1.0 mi (30:00 / mi)

Disc golf on the course near the finish. 9 holes at 10 over. Did not measure distance or time

Red - Splits

Wednesday May 26, 2004 #

run (road) 31:36 [3] 4.0 mi (7:54 / mi)

12:10 am. Getting in some more night running as Jukola prep. I will probably have a day leg there anyway but it is easier for me to stay up and run at midnight than to get up and run at 4am. Lee-Graham-50 route but I ran ccw direction. Wanted to see if the mile measurements were accurate; always seems the first 2 are long and the last 2 short. Either I speed up a lot or I mismeasured. Splits
844, 757, 748, 707. Apparently I speed up a lot.

track (warmup) 13:21 [2] 2.2 km (6:04 / km)
slept:5.0

7:10 pm. Warmup before track workout 5:01 960m
Cooldown afterwards 8:20 1240m. Considered doing a 2nd set of the ladder so cooldown includes one 400m in 89.

track (ladder) 13:11 [4] 3.03 km (4:21 / km)

DCRRC Wed Track workout. Washington and Lee HS. 7:15pm. Track had been busy with HS sports in recent weeks so no speed work for awhile. Workout was for ladders. 800m in 10k pace, 400m rest, 400m in 5k pace, 200m rest, 200m hard, 30s rest, 1000m in 10k pace. Up to 3 sets with 4min jog between. I only did one set.
3:00.6 (2:21.5) 87.0 (78.4) 33.7 (37s) 3:52.6

Square dancing (mainstream) 20:00 [1]

At Boomerangs 8:15-9:30.
Stepmeter for the day 4858 (did not wear while running)

Tuesday May 25, 2004 #

Square dancing 40:00 [1]

Caller class 7-8, Butch's DBD 8-10pm. Some time lost when storm knocked out power. 8-9 was mostly dancing in the dark.
Only 4894 step on the stepometer for the day.

Monday May 24, 2004 #

Square dancing 25:00 [1]

Capitol Squares practice 8-10pm.
Weight below 170 this morning.

Sunday May 23, 2004 #

orienteering (red) 2:08:32 [3] 8.2 km (15:40 / km) +295m 13:17 / km
spiked:11/16c

QOC: Prince William Forest SP, South Fork. It was hot and I was tired. Walked most of the 2nd half. Orienteering not to bad except for 13 minute error when I went right by the bag twice on #8 without seeing it.

Saturday May 22, 2004 #

run (road) 1:37:46 [3] 10.86 mi (9:00 / mi)
slept:6.0

DCRRC SLR. 8am. RFK stadium route. Iwo-Jima, Constituition Ave, East Captiol. Full route was to go around RFK and head back. I turned back early after Lincoln Park. Went by the reflecting pool and the new WWII monument which will be dedicated next week.
Did not measure course, just put in 9 min miles. The stepometer got 12500 steps.

Square dancing (rounds) 50:00 [1]

At Eum Paw Paws. 2-5pm.

Square dancing (rounds) 45:00 [1]

Butterfly Ball. 7:30-10pm.
Stepometer is useless when round dancing. 5 1/2 hours of dancing and it registered less than 500 steps. 100 of them were going back out the car for something.

Friday May 21, 2004 #

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

At Whirling Squares. 8-10pm
Got a stepometer from the Mcdonalds Happy meal and wore it all day. Only 7k steps. Very inaccurate while square dancing.

Thursday May 20, 2004 #

other (tennis) 1:15:00 [2]

5:45 pm. Tennis with Jim from work. Have not played in years. Lost 6-3 5-1.

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

At B and B. 7:45-9:30. Back is sore from tennis.

Wednesday May 19, 2004 #

Square dancing (basic) 30:00 [1]

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

Tuesday May 18, 2004 #

Square dancing (DBD, rounds) 40:00 [1]

At Dixie Stars. 8-10pm.

Monday May 17, 2004 #

Square dancing (rounds) 35:00 [1]

7:30-9:30pm
Weight down to 170.

run (road) 36:46 [2] 4.0 mi (9:12 / mi)

11:30pm. Lee-Graham-50 route. Looks like the cicadas do thier molting at night. Saw them all over the sidewalks while running. Probably should not have eaten just before running; not feeling so great by the end. Splits 9:10, 9:02, 8:49, 9:45.

Saturday May 15, 2004 #

run 34:03 [2] 3.78 mi (9:01 / mi)

Quick morning run around around Williamsburg.

Square dancing (plus,rounds) 2:30:00 [1]

VASARDA in Williamsburg. 10am-11pm. 10-11:30 rounds, 1-2 plus 2x2, 2-3 plus hot hash, 3-4 plus DBD, 4:30-5 plus 2.x2, 7-11 plus 2x2. About 7 1/2 hours dancing.

Friday May 14, 2004 #

Square dancing (plus,round,dbd) 3:00:00 [1]
slept:6.0

VASARDA in Williamsburg. 10am- 12:30am. 10-12 rounds, 1-2 plus, 2-3 plus hot hash, 3:30-4 lines, 4-5 plus DBD, 7-11 plus 2x2, 11-12:30 die hard. About 9 hours total dance time.

Thursday May 13, 2004 #

Square dancing (plus, rounds) 40:00 [1]

Off to Williamsburg after work for VASARDA. (VA Square And Round Dance Association) festival. 10pm-midnight

Wednesday May 12, 2004 #

Square dancing 25:00 [1]

At Boomerangs 7:30-9:30

Tuesday May 11, 2004 #

Square dancing (basic, plus dbd) 40:00 [1]

At Caller class 7-8pm, DBD 8-10.

Saturday May 8, 2004 #

Square dancing (rounds) 40:00 [1]

At Eum Paw Paws 2-5pm.

Friday May 7, 2004 #

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

At Whirling Squares 8-10pm.

Thursday May 6, 2004 #

run (race) 31:36 [4] 8.0 km (3:57 / km)

DCRRC 8k Lake Accotink. 7pm. Ran better than expected. Level 3 effort at first, but finished harder when I was in good position and could see the course was going to be short. I doubt I would have broken 33 if course was correct length.

Square dancing (plus, rounds) 22:00 [1]

At B and B. 8:15-9:30pm

Wednesday May 5, 2004 #

Square dancing (basic) 20:00 [1]

At Boomerangs. 8-9:30

Tuesday May 4, 2004 #

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

At Dixie Stars 20th Anniversary dance. 8-10pm

Monday May 3, 2004 #

Square dancing (rounds) 35:00 [1]

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

Sunday May 2, 2004 #

orienteering (red) 1:30:00 [3] 5.74 mi (15:41 / mi)
12c

West Point Day 2. Red X. Early start so we could get back to Lancaster for Io's concert. Rain and wet woods mean not much chance of moving up. Glasses did not fog to bad but probably because I did not run particularly fast. Ran/walked a conservative route through the rocks and finished in a slow time but uninjured.

Saturday May 1, 2004 #

orienteering (red) 2:17:07 [3] 8.25 km (16:37 / km) +270m 14:17 / km
14c slept:1.0

West Point. Day 1, RedX. Drove in that morning after picking up Io in Lancaster PA. Started easy and got slower as I got tired. Walked a lot. One big error on 4 when I crossed the boundary and had to relocate from stream past and 6 contours below the control. Looks like my streak of never placing at West Point will be safe. In 14th.
Splits are posted.

Red X - Splits

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