Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TimGood

In the 31 days ending Dec 31, 2005:

activity

time

miles

Square dancing

9:20:00

other

4:05:00

run

4:01:38

27.56

(8:46)

44.36

(5:27)

bike

2:34:04

orienteering

1:14:16

4.1

(18:07)

6.6

(11:15)

225

walk

25:00

1.0

(25:00)

1.61

(15:32)

Total

21:39:58

32.66

52.57

225

averages - sleep:7 weight:177.8lbs

3:06

0:00

» now

Saturday Dec 31, 2005 #

run (road) 1:02:23 [2] 7.5 mi (8:19 / mi)
slept:6.0 weight:178lbs shoes: Saucony Grid Shadow

Last chance for exercise this year. Two loops around the apartment (1.5mi) complex to warmup then the Lee, Annandale, Rte 50 6 mile loop. Just missed seeing an accident at Lee and Graham road. I was 50m past the intersection when someone made a left turn on the yellow light while another car tried to go thru on the yellow. (I am giving them the benefit of the doubt, on the yellow part. The light was red when I looked back) Splits: 6:32, 6:19, 8:53, 8:09, 8:17, 8:27, 8:02, 7:45
Still on track for keeping the weight below 180 for the holiday eating season. Have 2 lbs to spare but plans are for Golden Corral before the dance tonight and breakfast at the dance.

Square dancing (rounds,plus,mainstream) 50:00 [1]
shoes: Dockers Gordon

New Years Dance in Middletown VA. 9pm-midnight. We were a bit late starting out so skipped the pre dance dinner at Golden Corral since it was at least 30 minutes out of the way. Went to Big Bowl in Reston instead. I probably ate just as much there as if I had gone to the buffet.

C • Is Big Bowl a bowling alley? 6

Friday Dec 30, 2005 #

bike (fluid trainer) 1:01:47 [2]
shoes: Diadora

Hour on the bike watching the rest of Throw Mamma From the Train.

other 30:00 [1]

Another 4 hours cleaning at my mothers. Planned to stay for 90 min but once again was there much longer than expected.

Thursday Dec 29, 2005 #

Square dancing (plus,rounds) 35:00 [1]
weight:179lbs shoes: Dockers Gordon

At B and B. 7:20-9:30pm.

bike (fluid trainer) 32:03 [2]
shoes: Diadora

Out for ice cream after dancing so not time for a marathon session on the bike. Just enough to say I did some. Finished watching disk 1 of Freaks and Geeks. Started Throw Momma From the Train.

Tuesday Dec 27, 2005 #

other (cleaning) 30:00 [1]

Another 4 hours cleaning at my mothers. This seems to be a never ending task. She packs up boxes to go out and I carry them down the stairs and into the dumpster. Also spent 30 minutes bailing water out of the dumpster so I could carry the stuff in without getting my feet wet.

bike (fluid trainer) 30:10 [2]
shoes: Diadora

Fluid trainer while watching disk 1 of Freaks and Geeks.

Monday Dec 26, 2005 #

other (hills) 5:00 [3]

Actually I was sledding but I had to get back to the top of the hill in order to slide down again. Just counted the uphill parts.
Rained all day yesterday so I did not get out. Snowing hard all day today so again no running. Not looking good for getting 365 hours training in for the year.

C • 365 Hours For The Year 3

Saturday Dec 24, 2005 #

run (road) 1:06:21 [2] 6.98 mi (9:30 / mi)
shoes: Saucony Grid Shadow

At my dad's house in western MD. Cove Rd to 219, then back via Griffith and Pigs Ear. Very hilly and I was hardly moving on most of the climbs. Distance is estimated.
Temperature is very nice in high 40s, not what I was hoping for since I had planned for some sking and tubing while here.

Thursday Dec 22, 2005 #

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

At B and B. 7:15-9:30pm.

Wednesday Dec 21, 2005 #

other (cleaning) 30:00 [1]

More cleaning at my mothers. 11:30pm -4:30am.

Tuesday Dec 20, 2005 #

Square dancing (plus dbd) 20:00 [1]
shoes: Dockers Gordon

At Dixie Stars 8-10pm

bike (fluid trainer) 30:04 [2]
shoes: Diadora

Fluid trainer while watching dvd on tv.

Sunday Dec 18, 2005 #

orienteering (red) 1:14:16 [3] 6.6 km (11:15 / km) +225m 9:37 / km
slept:6.0 shoes: Integrator05-studs

QOC: Riverbend VA. Red course. Put in a few hours at the office then rushed over for the meet. Got there 15 after the last start but they let me go anyway. Slow and steady with only minor mistakes, mostly overlooking faded or hidden bags. Biggest problem on first control when I just ran in general direction planning to relocate on a large clearing. Never saw the clearing so thought I was misplaced and ran around looking for a bit.

It does not seem fair that I get 74 minutes of exercise out of this while Jon Torrance only gets 48 minutes for the same course.

other (cleaning) 30:00 [1]

Another 3 1/2 hours at my mothers.

Going to be close to my goal of 365 hours of training for the year. At 352 now for the last year and the last two weeks of 2004 only got 3 hours so need just 16 hours over two weeks. Probably not going to reach my goal of having at least half be level 2 or higher. To much dancing and not enough running, and recently to much level 1 running.

Red - Splits

Saturday Dec 17, 2005 #

run (road,ice) 18:36 [1] 2.0 mi (9:18 / mi)
shoes: Avia

Needed to get in some token milage for the week but upcoming deliverable has us working on the weekend and I tried to squeeze in some shopping as well. It got cold and dark and the ice all refroze before I went out. I got cold as well and turned back after 1 mile. 9:28, 9:07

other (cleaning) 30:00 [1]

Another 4 hours cleaning at my mothers. 9pm-1am.

Thursday Dec 15, 2005 #

Note

Snow cancelled the dance tonight so I worked late and went over to Bevs instead

Wednesday Dec 14, 2005 #

Square dancing (mainstream) 15:00 [1]
shoes: Dockers Gordon

At Boomerangs. 7:30-9:30. Graduation of another class of dancers so a lot more eating and talking than dancing.

Monday Dec 12, 2005 #

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

At Rounds...By George. 7:30-9:30pm.

Sunday Dec 11, 2005 #

run warm up/down (road,trail) 17:11 [1] 1.72 mi (9:59 / mi)
shoes: Saucony ? (racing)

Warmup before DCRRC bread run. Along the bike path, down to the canal and back. Distance is estimate. Checking out the course to see how much snow and ice there is. Decide to run the race in my studded O-shoes instead of my racing shoes.

run race (trail, road) 46:06 [4] 10.0 km (4:37 / km)
slept:8.0 weight:177lbs

DCRRC Bread Run. 10k. Glen Echo MD. 10:30am. Warmed up by race time so ran in shorts and long sleeves but course had a lot of ice and snow patches. Did not remember to bring my O-shoes but found an old backup pair in the car. They still had most of their studs and helped a lot. Did not make much difference in my time, however, as 3 days of headaches and two weeks off from running made for a slow race. 6:48, 6:51, 7:11, 7:36, 8:03, 8:15, 1:23. I was hurting by the 3rd mile and feeling ill by the 4th. Ran 43:07 last year.
2nd race (of 8) of the Snowball series. Missed the first and with all my usual competitors beating me today, I will have a lot of work to do in order to place.

other (Cleaning) 30:00 [1]

Another 4 hours at my mothers house. Mostly carrying and repacking boxes this time. 12:30-4:30pm.

Saturday Dec 10, 2005 #

Square dancing (rounds) 20:00 [1]
slept:12.0 (sick) shoes: Dockers Gordon

At Eum Paw Paws. 3:30-5. Working on Bolero. Headache all morning, did not get out of bed until 3pm.

Square dancing (mainstream,plus) 40:00 [1]
shoes: Dockers Gordon

At Boomerangs Holiday dance. 7:30-10pm. Still not feeling all that great. The headache this morning meant no run as planned so this will be a 0 milage week. Could be the first one since I started recording on Attackpoiint

Thursday Dec 8, 2005 #

Square dancing (rounds, plus) 20:00 [1]
slept:3.0 shoes: Dockers Gordon

At B and B. 7:40-9:30pm. Crunch time at work with a release due out before Christmas so I was late leaving once again. Lack of sleep is catching up with me and I did not feel 100% dancing so sat out more than usual.

Wednesday Dec 7, 2005 #

other (cleaning) 30:00 [1]

Another 5 hours at my mothers house. 11-4:30am. No shoveling or raking this time. I had acutally planned to go running before dancing but had to work late and did not have time to run and only made the last 10 minutes of the dance.

Tuesday Dec 6, 2005 #

Square dancing (plus dbd, rounds) 35:00 [1]
weight:178lbs shoes: Dockers Gordon

At Dixie Stars 8-10pm.

Monday Dec 5, 2005 #

other (cleaning) 30:00 [1]

Another 5 1/2 hours at my mothers. 9pm - 2:30am. Lots of vacuuming, some carrying, and because of the snow I shoveled the walk instead of the usual raking.

Sunday Dec 4, 2005 #

Square dancing (plus, rounds, mainstream) 50:00 [1]

Toys for Tots Square Dance. Alexandria VA. Drove back 3 hours for dance 1-5. Half hour late because we stopped for some lunch. Capitol Squares Demo was around 3pm but I ended up as one of the extras. Probably only danced about 2 1/2 hours total.

Saturday Dec 3, 2005 #

run (road) 31:01 [1] 3.15 mi (9:51 / mi)
slept:7.0 shoes: Saucony Grid Shadow

8am. A short run so I have some milage for the week. Wanted to run down and see the bridge but $12 seemed a bit expensive so just ran out some country road for 16 minutes then ran back. Very hilly and much colder than it has been recently.

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

Natural Bridge. Rounds 10-12, Rounds and Squares 1:30-4, Rounds 7-8, Rounds and Squares 8-10, Die hard 10-10:30

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

Went for a walk with Bev at 4pm. Over to the cabins, church, and dinosaur area. Lots of hills again.

Friday Dec 2, 2005 #

Square dancing (plus, rounds) 40:00 [1]
weight:177lbs shoes: Dockers Gordon

Holiday Dance A Rama at Natural Bridge VA. Drove down with Bev. Dancing 8-10:30pm

Thursday Dec 1, 2005 #

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

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

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