Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TimGood

In the 31 days ending Mar 31, 2006:

activity

time

miles

Square dancing

10:10:00

orienteering

5:05:11

14.0

(21:48)

22.53

(13:33)

735

35 /

50c

70%

run

4:43:25

35.18

(8:03)

56.62

(5:00)

other

1:00:00

bike

36:07

weights

3:00

Total

21:37:43

49.18

79.15

735

35 /

50c

70%

averages - sleep:3 weight:180.7lbs

2:46

0:00

» now

Friday Mar 31, 2006 #

Event: Flying Pig X (OCIN)

run warm up/down (road/trail) 20:07 [1] 3.8 km (5:18 / km)
shoes: Saucony Grid Shadow

Warmup before the Flying Pig Friday event. Mostly up and back on the road to the start wearing running shoes, then the complete run to start on the road and trail wearing o-shoes.

orienteering race (Blue) 48:14 [4] *** 5.4 km (8:56 / km) +220m 7:25 / km
spiked:14/17c shoes: Integrator05-studs

OCIN Flying Pig X, Middle Blue. A good day for me. Ran well and navigated well. Tired and slowed in the middle. All of the non-spiked controls were poor route choices leaving the previous control (7,10) or en route (13). Spiked all the bags.

Blue - middle - Splits

Wednesday Mar 29, 2006 #

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

At Boomerangs 7:30-9:30 pm.

Monday Mar 27, 2006 #

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

At Capitol Squares 8-10. Hard to describe the sub-type anymore. Mostly in 8 couple squares switching between octagons, concentric squares, side by side squares, and normal square with siamese partners.

Sunday Mar 26, 2006 #

other (moving) 30:00 [1]
weight:179lbs

Had planned to go back to Prince WIlliam for the blue course today and see what the control I missed looked like in the daylight. To tired to get up to get an early start so ended up skipping it.
Put in some more hours at my mother's house moving boxes upstairs. 3:30 -8pm. With a short break to watch the end of the George Mason vs UConn game.
A whole week without dancing. First I was busy then Bev has been away for the weekend. Not likely to get better with all the A-meet traveling coming up.

Saturday Mar 25, 2006 #

run (road) 17:35 [2] 2.09 mi (8:25 / mi)
shoes: Saucony Grid Shadow

10:30am. Loosen up a bit so the night-O tonight does not feel like have not run in a week. To Graham Rd and back.

other (moving) 30:00 [1]
weight:180lbs shoes: other

Moving furniture and boxes with Ted from the basement to 2nd floor in our mothers house. 1-5pm. Back will probably be sore tomorrow.

orienteering (night-O) 1:58:25 [3] 7.43 km (15:56 / km) +265m 13:32 / km
spiked:8/12c shoes: Integrator05-studs

QOC Night-O at Prince William 8pm. A good run thru 10 when I had caught Dave Onkst and Jon Torrance but got aggressive and tried a direct route instead of staying with Dave on the conservative one. Got lost and floundered around to finish 21 minutes behind Dave, and dropped me behind Jon and Nadim as well.
Went with 6V 10W light and the single battery pack. Worked fine but light died just after finishing so anything over 2 hours will require the double pack or light rationing.

Friday Mar 24, 2006 #

Note

Another crunch time at work is cutting into both my running and dancing. If I leave now, I will be home before midnight. Have stayed past midnight the previous two days.

Wednesday Mar 22, 2006 #

Note

The DCRRC Winter Series results are out and somehow I ended up 3rd in my age group even while out of shape and racing poorly. Quantity counts more than quality as once again I finished ahead of those who did not get the maximum 5 scoring races.

Sunday Mar 19, 2006 #

run race (road race) 46:35 [3] 10.0 km (4:40 / km)
slept:4.0 shoes: Addidas

DCRRC Fort Hunt 10k. 8:30am Fort Hunt VA. Dead on my feet after dancing until midnight last night. Went so I would have enough races to look respectable in the Winter series results. Went out slow and picked up the pace as I warmed up. Splits 8:13, 7:45, 7:39, 7:25, 7:21, 7:00, 1:13

Saturday Mar 18, 2006 #

Square dancing (dbd, rounds, plus, ms) 1:40:00 [3]
shoes: Dockers Gordon

WASCA Festival. DBD 10-12, Rounds 12-1:45. Then more rounds and plus with rounds 7-10:45, Mainstream die hard 11-12.

run (treadmill) 16:01 [2] 2.0 mi (8:00 / mi)
weight:186.5lbs shoes: Saucony Grid Shadow

6pm. Another 2 miles on the treadmill in the dinner break. All the eating at our hospitality suite has put on 4 lbs since yesterday morning.

Friday Mar 17, 2006 #

run (treadmill) 15:13 [2] 2.06 mi (7:23 / mi)
weight:182.5lbs shoes: Saucony Grid Shadow

8am. 2 miles on the treadmill at the hotel. Weighed on the scale there, about 3 lbs more than my scale at home.

weights (upper body) 3:00 [3]

Some quick sets with the free weights at the hotel exercise room.

Square dancing (rounds, dbd) 1:15:00 [1]
shoes: Dockers Gordon

WASCA Festival. Round dancing in the morning 9:30-12 then I had to drive to Lancaster PA to get Iolanthe. Then more DBD and rounds from 8-10:30. Had to stop early because my demo club was in the After Party show and I had to dress. Killed an hour so we could do a 3 minute demo.

Thursday Mar 16, 2006 #

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

47th WASCA Square and Round Dance Festival. Mark Center Hilton, Alexandria VA. Plus DBD 8-9, then rounds and plus with rounds until about 11:10.

Tuesday Mar 14, 2006 #

Square dancing (dbd, advanced) 30:00 [1]
shoes: Dockers Gordon

At Advanced and DBD. 7:30-10pm.

Sunday Mar 12, 2006 #

run warm up/down (road) 10:26 [1] 1.0 mi (10:26 / mi)
weight:180lbs shoes: Saucony ? (racing)

Warmup on road before race.

run race (trail,road) 52:22 [4] 12.0 km (4:22 / km)
shoes: Saucony ? (racing)

DCRRC Burke Lake 12k. 10am. Felt good and usually run well at this race. Ran well again this year, just slower since I am not in racing shape. Misc 1/2 and mile splits from the trail 3:32, 3:28, 7:07, 25:45 at 7k, 7:17, 3:35, 7:17. Almost 3 minutes slower than last year (49:37) but 90 seconds faster than another 12k last month.

Had thought about going to Westmoreland for QOC orienteering but decided I was to tired and it would not be worth the trip. Played 18 holes of disc golf instead for another hour of walking. Did not keep score since I was working on my forehand throws instead of my usual backhand technique.

Saturday Mar 11, 2006 #

run (road) 32:58 [2] 4.0 mi (8:15 / mi)
weight:180lbs shoes: Saucony Grid Shadow

Lee Graham 50 route. Had hoped to go more but worried about needing a bathroom and had some errands to run before going dancing. 9:03, 8:38, 7:52, 726

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

At Eum Paw Paw 3:30-5:30pm. Mostly Jive and Cha Cha.

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

At Belair Square Cats. 7:30-10pm.

Friday Mar 10, 2006 #

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

At Merry Notes 7:30-10pm. Also went for a walk in the afternoon.

Thursday Mar 9, 2006 #

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

At Capitol Squares practice. Should be ready for the demo at WASCA next friday.

run (road) 37:44 [1] 4.0 mi (9:26 / mi)
weight:180lbs shoes: Saucony Grid Shadow

Nice warm day and temp still above 60 at 11pm. Lee Graham 50 route. Felt tired and stiff at start and still felt that way at the end. 9:36, 9:32, 9:30, 9:06. Used the MP3 player again and ran out of power around 1.5 miles.

Wednesday Mar 8, 2006 #

Square dancing (plus) 15:00 [1]
slept:2.0 shoes: Dockers Gordon

At Boomerangs 8:30-9:30pm.
Up late last night cleaning my apartment since my mother is coming to visit.

Sunday Mar 5, 2006 #

orienteering (blue) 2:18:32 [3] *** 9.7 km (14:17 / km) +250m 12:39 / km
spiked:13/21c weight:179lbs shoes: Integrator05-studs

QOC: Greenbelt MD. Blue course. Not a very good day navigationally. Some good legs, lots of bad legs and some very bad legs. 8 minutes on #10 when I did not see the bag so went looking elsewhere and 20 minutes on #12 in ways I can not even describe. To much green and I could not read the contours. If I had been lucky I would have stumbled across 11 again while looking for 12. To finish it all off the GO control had been picked up and 6 of us were climbing around in thorny ditches looking for it.
Looks like my time in the results was adjusted to account for the latter so I will use that time here. Gross time was 2:26:22.

C • GO control 4

Saturday Mar 4, 2006 #

run (road) 34:24 [2] 4.0 mi (8:36 / mi)
weight:179lbs shoes: Saucony Grid Stabil

Stayed out way to late last night so slept in instead of getting up for a long run. Only had time for the usual 4 miles. 9:05, 8:44, 8:31, 8:05. Used the MP3 player again and went with the square dance music this time.
Decided it is time to start losing all the weight gained last fall. Should be below 170 and it has been around 180 since Christmas. I find that the Gagarin is an inconvenient unit since I think I am around 1.32G and trying to get down to 1.25G. A Valerie seems much more logical for me as it was around 172 the last time I checked and getting lower all the time. If I can get below 1 valerie, I should be fine.

C • A Tim 2

Square dancing (rounds) 40:00 [3]
shoes: Dockers Gordon

At Eum Paw Paws 3:45-6:15. More Jive in the intermediates then reviewed the Rumba we learned last week in the advanced class.
Skipped any dancing in the evening to see the Sound of Music at a local church.

bike (fluid trainer) 36:07 [2]
shoes: Diadora

11pm. Watching Yojimbo on dvd. Had a lot more movie than biking but I got off the bike when I started to get hot. Spent the rest of the movie on the couch.

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