Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TimGood

In the 31 days ending Jul 31, 2005:

activity

time

miles

Square dancing

12:10:00

run

10:06:26

68.2

(8:54)

109.75

(5:32)

walk

3:25:00

10.0

(20:30)

16.09

(12:44)

orienteering

59:41

3.85

(15:30)

6.2

(9:38)

track

18:44

2.86

(6:32)

4.61

(4:04)

racewalk

8:33

1.0

(8:33)

1.61

(5:19)

Total

27:08:24

85.91

138.26

averages - sleep:7.2 rhr:92 weight:172lbs

2:59

0:00

» now

Sunday Jul 31, 2005 #

walk 40:00 [1] 2.2 mi (18:11 / mi)
shoes: Saucony Grid Hurricane00

Slept in again. Had planned to run later but spent the day cleaning instead. Except for a walk with Io to the movies and back to see Stealth.

Saturday Jul 30, 2005 #

Note

Slept in and then went TV shopping. Io comes back today.

Friday Jul 29, 2005 #

run (road) 37:00 [2] 4.0 mi (9:15 / mi)
shoes: Saucony Grid Stabil

11:50pm. Lee Graham 50 route. Watch died over the weekend so I lost the time and splits. Think it just needs a new battery.

Thursday Jul 28, 2005 #

Square dancing (plus,rounds) 35:00 [1]
weight:172lbs shoes: Dockers Gordon

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

Wednesday Jul 27, 2005 #

run warm up/down 7:58 [1] 1.3 km (6:08 / km)
shoes: Addidas

7:15pm.Wakefield HS. VA. Warmup on track. Temperatures down in low 80s from highs earlier near 100 due to thunderstorms. Humidity 100% since it was still raining.

track race (1mi, 3k) 18:44 [4] 4.61 km (4:04 / km)
shoes: Addidas

DCRRC: 1 mile and 3k championships. Wakefield HS VA. I did the masters mile, mile walk, and masters 3k. Races were delayed due to the storms but then they combined some early heats to get back on schedule. Unfortunately I was told only the first part and missed the start of the masters mile while returning from the rest rooms. Joined the race a lap late. Not much motivation to push really hard. (6:07) Two heats of miles rest before the walk, (8:33) and they combined some of the 3k heats so I had only a few minutes rest before the 3k. (12:37)
I got what I wanted from the races, a much needed speed workout.

racewalk race (track) 8:33 [5] 1.0 mi (8:33 / mi)
shoes: Reebok Walking

I was only one who entered the walk and wanted to push for a good time. 4 people got together to make a relay and another joined it at the last moment so I would have some company. That worked for the first 50m before I pulled away, although there was some incentive trying to lap the relay. Goal was 8min and I held the pace for 2 laps before fading.
I had hoped they would combine the walk with the womens 3k to give me more company as well as some rest before my 3k, but instead they combined the women with the masters men so my races were consecutive.

Tuesday Jul 26, 2005 #

run (road) 46:40 [2] 5.5 mi (8:29 / mi)
slept:6.0 weight:174lbs shoes: Saucony Grid Shadow

8am. Wanted to get a run in before todays expected record heat, and I expect to be out late dancing as well. Temps still below 80 at 8am, humidity high as usual. Lee Graham 50 route in reverse direction preceded by 1.5 mi warmup and restroom stop. Missed most of the split points because I am not used to running the course CCW. 1.5 mi 13.47, 8:53, 23:59

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

At Tuesday in the Park with Bev, College Park MD. 8:15-10:15.
For those who actually read the details. My daughter Iolanthe is away on vacation this week which is why I have been packing this week with late nights with Bev.

Monday Jul 25, 2005 #

Square dancing (pentagons) 20:00 [1]
slept:6.0 weight:174lbs (rest day) shoes: Dockers Gordon

At Capitol Squares practice 8-10pm. First time for new formation of 5 couple pentagons. Have done squares, hexagons, octagons, double squares, and once triangles but never pentagons until today.

Sunday Jul 24, 2005 #

run warm up/down (trail) 12:00 [1] 1.2 mi (10:00 / mi)
slept:2.5 weight:170lbs shoes: Addidas

Out a bit late with Bev last night so only a few hours sleep before getting up to go the half marathon. Actually felt a bit cool as the temp at 6am was still below 70.
6:15am Warmed up on the C&O canal towpath before getting into the restroom lines.

run long (road) 1:58:17 [3] 13.1 mi (9:02 / mi)
shoes: Addidas

MCRRC: Rileys Rumble Half Marathon. Not much distance or heat work lately so I was just going to run easy. Planned to go out in 8 min/mile pace and see if I could pick it up from there. Weather was relatively cool in mid 70s but still very humid. Did not go quite as planned as I started to cramp up just after the 1/2 way point so slowed, walked, or stretched as needed. Not sure the mile markers were measured accurately since my times were all over and the hills should only account for some of it. 8:34, 8:17, 7:13, 7:40, 8:15, 7:24, 9:09, 9:09, 9:16, 11:33, 9:34, 12:29, 9:45 (1.1 mi) Offical time was 1:59:47 but I figured one last trip to the bathroom before the start was worth starting 90 seconds late.

walk (stroll) 25:00 [1] 1.0 mi (25:00 / mi)
slept:2.0 weight:171lbs shoes: Reebok Walking

Drank my weight back to 171 and seemed to be ok as far as the leg cramps went. A nap helped also.
11:30pm. Another late night walk with Bev while the weather is still somewhat cool. Gets my weekly milage over 30 for a brief moment. Expect temps in high 90s again next week.

Saturday Jul 23, 2005 #

Event: QOC: Summer Short Series Annapolis Sprint

orienteering race (sprint) 33:21 [4] *** 2.6 km (12:50 / km)
shoes: Integrator03

QOC: Annapolis Sprint A. 4:30 pm. Not much sprinting by me. Very tired and felt I was dragging the whole way on this hilly wooded course. This is where I use the I gave blood this week excuse. After some initial problems adjusting to 1:5000 scale I orienteered ok. Problem on 6 when I saw code 147 and thought I was at 7 and missed a trail jct on way to 13 but avoided the big mistakes and placed well. Jon T won in 22:23
I did some warming up in the parking area but did not measure or time it.

orienteering race (sprint) 26:20 [4] ** 3.6 km (7:19 / km)
shoes: Integrator03

QOC: Annapolis Sprint B. 6pm. Mostly open terrain and I ran much better. Messed up the 2 controls in the woods, one with a bad direction and the other with a less than optimal route choice. Eddie won in 21:56
Could not stick around for the social stuff afterward.

Square dancing (plus, rounds) 25:00 [1]
shoes: Dockers Gordon

At Rising Stars with Bev. 8:30 -10:00. Missed the first 1/2 hour at 8pm getting back from Annapolis and taking a shower.

Friday Jul 22, 2005 #

run (road) 34:45 [2] 4.0 mi (8:41 / mi)
rhr:65 shoes: Avia

11:55 pm. Lee Graham 50 route.

Thursday Jul 21, 2005 #

Square dancing (plus,rounds) 30:00 [1]
weight:174lbs shoes: Toscana

At B and B with Io. 7:30-9:30

Wednesday Jul 20, 2005 #

Square dancing (mainstream) 30:00 [1]
rhr:65 slept:8.0 weight:171lbs shoes: Toscana

At Boomerangs 7:30-9:30pm.
Gave blood this afternoon so I will have an excuse for any poor racing this weekend.

Tuesday Jul 19, 2005 #

run warm up/down (road) 19:11 [1] 1.92 mi (9:59 / mi)
rhr:167 shoes: Addidas

Warmup on bike path before race 15:33, cool down after race 3:41. So humid I had to rehydrate after warming up.

run race (road race) 34:42 [4] 8.0 km (4:20 / km)
shoes: Addidas

DCRRC Belle Haven 8k. 7pm. Not enough heat training and I faded in the 2nd half even after going out slow. Mile splits from trail markers around 1.5 and 4.5 6:39 & 7:08

Monday Jul 18, 2005 #

Square dancing (rounds) 30:00 [1]
shoes: Rockport

At Rounds By George with Io. 7:30-9:30.

Sunday Jul 17, 2005 #

run (road) 19:26 [1] 2.0 mi (9:43 / mi)
slept:6.0 (rest day) shoes: Avia

7pm. Back home again. Tired and right leg hurts. Think I may have banged it on a suitcase. Short run just to loosen up. Ran the loop where I used to go berry picking but did not see any berries.

Saturday Jul 16, 2005 #

run (trail) 43:05 [2] 5.01 mi (8:36 / mi)
slept:5.5 shoes: Saucony Grid Shadow

8am. NCR trail. Drove to the parking at Paper Mill Rd then out and back on the trail. About 80 degrees with oppressive humidity. Rained shortly after I returned. Mile splits from the trail 9:08, 8:43, 8:18, 8:06

Square dancing (plus,rounds) 2:10:00 [1]
shoes: Dockers Gordon

MDSDF Hunt Valley MD. Plus 10-12, Rounds and plus 1-430, 8:15-11, mainstream diehard 11-12.
No walk tonight with Bev since it was raining before we started. Just sat on a bench outside.

A great weekend of dancing and as I am sure the ever vigilant Eddie will notice, quality time spent with Bev.

C • 3

Friday Jul 15, 2005 #

run (road) 49:22 [2] 5.49 mi (9:00 / mi)
slept:5.5 shoes: Saucony Grid Shadow

8am. Hunt Valley Marriot to NCR trail and back. Also about a mile warm up near the hotel. Measured by car the next day but I forgot the numbers so just estimated.

Square dancing (rounds, plus) 2:10:00 [1]
shoes: Rockport

MDSDF Hunt Valley MD. Rounds 10-12. Plus with rounds 1-5, 7-11. Skipped the after party at 11 to go for another walk with Bev only to get caught in the rain and have to wait it out under a convenient gazebo I had noticed the night before.

Thursday Jul 14, 2005 #

Square dancing (plus,rounds) 40:00 [1]
slept:7.0 weight:170lbs shoes: Rockport

Mason Dixon Square Dance Festival. Hunt Valley MD. 8-11pm. Also went for a walk with Bev after the dancing.
Had hoped to run before the dancing but slow rush hour traffic getting there used up all my free time.

Wednesday Jul 13, 2005 #

Square dancing (mainstream,basic) 30:00 [1]
rhr:70 slept:14.0 weight:169lbs shoes: Rockport

At Boomerangs 7:30-9:30
Sick yesterday.

walk 25:00 [1] 1.3 mi (19:14 / mi)
shoes: Rockport

To grocery store and back with Io. Carrying lots of drinks on the way home.

Monday Jul 11, 2005 #

run (road) 18:48 [1] 2.0 mi (9:24 / mi)
shoes: Saucony Grid Shadow

Thought I would go for a morning run since I did not get out yesterday. Typical morning run, needed a bathroom early so turned back after only 1 mile.

Saturday Jul 9, 2005 #

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

All Day DBD. Dillsburg PA. Dancing 10:30-12:30, 2-4, 6:30-8:30.

Friday Jul 8, 2005 #

run (road) 31:41 [2] 4.0 mi (7:55 / mi)
shoes: Avia

Lee Graham 50 route. 8:50, 15:32, 7:18

Thursday Jul 7, 2005 #

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

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

Wednesday Jul 6, 2005 #

Square dancing (plus) 20:00 [1]
shoes: Rockport

At Boomerangs. 8-9:30pm.

Tuesday Jul 5, 2005 #

walk 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Reebok Walking

With Io.

Monday Jul 4, 2005 #

run warm up/down (dirt) 24:59 [1] 2.57 mi (9:43 / mi)
slept:5.0 shoes: Saucony ? (racing)

Warmup on the C&O canal towpath before the race

run race (dirt) 26:49 [4] 4.0 mi (6:42 / mi)
shoes: Saucony ? (racing)

DCRRC Handicap 4mi. Carderock MD, on C&O canal. 8:16am. New age group this year so a better handicap but still back in the pack at 31rst. 33 seconds faster than last year but only 5th in age group. Just like last week I had two of my competition finish within 15 seconds ahead of me but could not catch them. The two from last week, however, were behind me this week.
This was the 3rd race of the summer series and I will miss the next one for square dancing so barring a total collapse by the leaders, I do not have much chance of placing.

walk (parade) 25:00 [1] 1.0 mi (25:00 / mi)
shoes: Reebok Walking

4th of July Parade. Washington DC. 11:45am. Capitol Squares were square dancing in the parade. Made up the distance and time since I measured neither. Did almost as much walking to and from the subway getting there and back.

Sunday Jul 3, 2005 #

Event: Indenpendence O' Day - Sprints

walk 40:00 [1] 2.0 mi (20:00 / mi)
slept:12.0 weight:172lbs shoes: Avia

Had planned to go to DVOA sprints but woke up with a headache and did not want the 2+ hour drive. Thought I might just miss the first one but did not feel better so stayed home.
Walked to movies at Merrifield with Io. Also played some mini golf on the walk back. Io beat me again.

Saturday Jul 2, 2005 #

run (road) 1:21:43 [1] 7.63 mi (10:43 / mi)
weight:175lbs shoes: Saucony Grid Shadow

DCRRC SLR 7am. Scheduled route was 14 but I wanted shorter and turning around at 5 would have meant no rest rooms the whole way so I ran by myself on Capitol Crescent trail to Fletchers boathouse and back. Very slow but pace was consistent. All the 1/2 mile splits taken on the trail were 5:20-5:22.

Square dancing (rounds) 45:00 [1]
weight:172lbs shoes: Dockers Gordon

At Eum Paw Paws with Io. 2-5pm.

Friday Jul 1, 2005 #

walk (road) 20:00 [1] 1.0 mi (20:00 / mi)
shoes: Rockport

Walk to grocery store and back with Io.

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