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Training Log Archive: TimGood

In the 31 days ending Oct 31, 2006:

	activity	#	time	miles		km		+m
	orienteering	4	12:10:36	33.09		53.25		410	57 /	70c	81%
	Square dancing	18	10:35:00	4.0		6.44
	run	5	2:21:11	15.29	(9:14)	24.61	(5:44)
	racewalk	3	1:45:58	10.33	(10:16)	16.62	(6:23)
	walk	2	40:00	2.0	(20:00)	3.22	(12:26)
	track	1	15:59	1.24	(12:52)	2.0	(8:00)
	calisthenics	1	10:00
	Total	26	27:58:44	65.95		106.13		410	57 /	70c	81%
averages - sleep:79.9 weight:179.7lbs

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Monday Oct 30, 2006 #

Square dancing (advanced) 20:00 [1]
shoes: Saucony Grid Stabil

At Advanced class. 8-10pm

Sunday Oct 29, 2006 #

orienteering race (urban sprint) 25:14 [4] *** 3.4 km (7:25 / km)
spiked:11/12c shoes: Saucony ? (racing)

QOC: College Park Sprint. A course. Had a good run with only a small hesitation at 6. Not in shape to run faster. Caught Pat Zerfas at 2 and ran away from her several times with good route choices but she caught back up each time by running faster. Found out later she had already put in a 2 hour workout that morning and could still outrun me.

orienteering race (urban sprint) 26:29 [4] *** 3.3 km (8:02 / km)
spiked:12/15c shoes: Saucony ? (racing)

QOC: College Park Sprints B course. Not nearly as clean on this run. Lost over a minute on two legs near the end.

Sprint A - Splits

Sprint B - Splits

Saturday Oct 28, 2006 #

run (road) 46:40 [1] 4.75 mi (9:50 / mi)
shoes: Avia

Lee Graham 50 route preceded by the 3/4 mile loop of apartment to warm up before a restroom stop. Still needed to go after 2 miles. (6:56), 9:37, 9:26, 10:06, 10:34. I was walking faster last week than I ran this week.

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

At Belair Square Cats. 7:30-10pm. Another Halloween dance but just wore the bright orange shirt, black pants, and a pumpkin tie slide.

Friday Oct 27, 2006 #

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

At Merry Notes 7:30-10. WASCA theme dance, dress as your favorite classic movie character. I went as "the Good" from "The Good, The Bad, and the Ugly"

Thursday Oct 26, 2006 #

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

At B and B. 7:30-9:30. Halloween Dance: wore my super hero costurme that I made last year but did not wear to this dance.

Wednesday Oct 25, 2006 #

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

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

Monday Oct 23, 2006 #

Square dancing 30:00 [1]
shoes: Saucony Grid Stabil

Capitol Squares practice 8-10. Moving beyond 6 and 8 couple squares, worked with 12 couple squares today.

Sunday Oct 22, 2006 #

racewalk race (track) 1:00:00 [4] 10.18 km (5:54 / km)
slept:6.0 shoes: Reebok Walking

PVTC 1 Hour Race Walk. Falls Church HS 9am. Tired from running, dancing and late night last night but a good warmup helped. 1600m splits. 9:38, 9:31, 9:27, 9:24, 9:29, 9:20. About 2 minutes worth better than last months 9.8k and better than the 10047 last year.

track warm up/down (track) 15:59 [1] 2.0 km (8:00 / km)
shoes: Reebok Walking

Warmup on the track. 2 laps slow jog (6:40), 2 laps easy race walk (6:37), 200m hard RW and 200m easy RW (2:42)
I was cold when I started and wore sweats but warmed up nicely and raced in shorts and short sleeves.

Saturday Oct 21, 2006 #

run race (road race) 20:17 [4] 5.0 km (4:03 / km)
slept:6.5 shoes: Addidas

Apple Harvest 5k. Martinsburg WV. 12 noon. Since I was going to Martinsburg for a dance in the evening, Bev & I made a full day of the trip and went early enough to look at the leaves, run in the race and watch the parade later. With no speed work recently, I had little idea how the race would go. Started near the front at a pace I thought I could keep and just held on. Splits:
1/2 way 9:59, 2mi: 12:43, 3mi: 19:38. Finished 14th and 3rd master. A time over 20 in a local race would have put me much farther back.

run warm up/down (road) 10:00 [1] 1.0 mi (10:00 / mi)
shoes: Addidas

Warmup before the race. Got there with plenty of time to kill. Found out at registration that the start and finish were not near each other and were close to 5k apart. Bev took the car to the finish early since the course followed part of the parade route and the roads would be closed later. All my stuff went with her so nothing to do but jog around to keep warm and stretch.

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

Mountain State Apple Harvest Festival Square Dance. Martinsburg WV. 7:15-11pm. Capitol Squares practice before the dance 6:45-7:30, since we would performing around 8pm.

Thursday Oct 19, 2006 #

Square dancing (plus, rounds) 25:00 [1]
weight:180lbs shoes: Dockers Gordon

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

racewalk (road) 21:36 [2] 2.0 mi (10:48 / mi)
shoes: Reebok Walking

Another 2 miles to work on form at a higher speed. 11:09, 10:27

Wednesday Oct 18, 2006 #

racewalk (road) 24:22 [2] 2.0 mi (12:11 / mi)
shoes: Reebok Walking

Hour Walk scheduled for last Sunday while I was at the Highlander was postponed until this weekend so I thought I might do a bit of race specific trainiing. To late to work on endurance but some form work should help improve my distance. Would like to get over 10k and preferably closer to 11k. 11:30pm. Only went 2 miles at a comfortable pace but still a bit tired from the Highlander. 12:56, 11:27
Also went square dancing at Boomerangs but had so many people I did not dance enough to count it.

Tuesday Oct 17, 2006 #

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

At Dixie Stars. 8-10pm.

Monday Oct 16, 2006 #

walk warm up/down 20:00 [1] 1.0 mi (20:00 / mi)
weight:181lbs (rest day) shoes: Saucony Grid Shadow

Went to lunch with Bev, then a walk around the lake at Kingstowne. Just enough to loosen up a bit.

Sunday Oct 15, 2006 #

Event: Hudson Highlander

run warm up/down 5:00 [1] 0.7 km (7:09 / km)
slept:300.0 shoes: Integrator05-studs

Up at 2am to drive to Highlander. Arrived 7:30.
8:45am. Warmup jog to start of Highlander. Normally would have walked so save my energy but had to catch back up to the group after one last trip to the restroom.

orienteering race (Highlander) 6:10:20 [3] *** 26.2 km (14:08 / km)
spiked:17/25c shoes: Integrator05-studs

Hudson Highlander XI. 9am. Silvermine & Rockhouse Mountain Maps. Not in shape so out slow and easy. Well back on the King of the Mountain leg and then lost ground on the trail run. I cannot handle the rocks. Moved up some on the first Orienteering section but mostly due to the errors of others on controls 4 & 5. . Gave some back with my own errors on the way to 6 and then lost more ground on the long trail to 7. Not even rocky this time, but I was already tired. With Paul Regan at 8 and we stayed together after he realiized he had left his compass at the aid station. A lot of walking on the uphills, rocks and thick green so I could survive to the finish. Paul and I stayed together on the last map but picked up up the pace some on the trails once we no longer had to save energy for the end.
Finished tied for 45th with Paul. Course had lots of trails to keep the times fast for those who could run.
Splits and times will be posted when I get thme. I took splits on my watch but was not careful and only have 19 of 26.
The official results are out, my time improved by 8 seconds but I lost a place. Splits are posted, comments will be.

XI - Splits

Saturday Oct 14, 2006 #

Square dancing (rounds) 30:00 [3]
shoes: Dockers Gordon

At Eum Paw Paws. 3:15-5pm. Mostly review of dances that will be at Autumn Leaves Ball tomorrow. I will miss the ball for the Highlander.

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

Capitol Squares Practice. 6:30-7:35 Practice for demo at Apple Harvest Festival next week in Martinsburg WV.

Friday Oct 13, 2006 #

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

At Merry Notes, 7:30-10pm. Should have gone running later but it was cold and I was lazy. Did laundry and started packing for Highlander instead.

Thursday Oct 12, 2006 #

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

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

Wednesday Oct 11, 2006 #

Square dancing (basic) 20:00 [1] 4.0 mi (5:00 / mi)
weight:179lbs shoes: Avia

At Boomerangs. 7:50-9:30

run (road) 35:47 [2] 4.0 mi (8:57 / mi)
shoes: Avia

Squeezed it in between the rain showers. Lee Graham 50 route. 9:17, 8:58, 8:56, 8:37

Tuesday Oct 10, 2006 #

walk 20:00 [1] 1.0 mi (20:00 / mi)
shoes: Saucony Grid Stabil

With Bev.

Sunday Oct 8, 2006 #

orienteering (green) 1:27:10 [3] 4.6 km (18:57 / km)
shoes: Integrator05-studs

QOC Kings Landing. 2pm. Tired from yesterday and stomach was a bit queasy so went easy. Yesterdays rain and steep muddy terrain made for some slow times.

orienteering (control pickup) 43:51 [1] ***
spiked:17/18c shoes: Integrator05-studs

Pick up the close in controls. Walked.

Saturday Oct 7, 2006 #

Note

Richmond Mini Square Dance Festival

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

Richmond Festival with Bev. Rounds teaches 10-1, rounds 3-5, Plus 2x2 7-10, Mainstream diehard 10-10:30. About 6 1/2 hours actual dancing. Nice day to be indoors since it rained all day.

Thursday Oct 5, 2006 #

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

At B and B. 7-9:30.

Wednesday Oct 4, 2006 #

Square dancing 10:00 [1]
shoes: Dockers Gordon

At Boomerangs. 8:50-9:30. Worked late so only there for the end.

run (road) 23:27 [1] 2.0 mi (11:43 / mi)
shoes: Avia

11:45. Started my normal 4 mile route but apparently still hurting from the stumble. Started slow and got slower so just went 2 miles. 11:15, 12:12

Tuesday Oct 3, 2006 #

Square dancing (plus DBD, rounds) 30:00 [1]
weight:179lbs shoes: Dockers Gordon

At Dixie Stars 8-10pm

Monday Oct 2, 2006 #

Square dancing (advanced) 15:00 [1]
weight:178lbs shoes: Dockers Gordon

At Advanced class 7:30-9:30. 1 person short for two squares so had to sit out a lot.

Sunday Oct 1, 2006 #

Event: Susquehanna Stumble IX

calisthenics (pumping) 10:00 [2]

Checked the air in my tires before driving to the Stumble. When I take the car in for servicing they always lower the pressure to original specs. When I replaced the tires, I got some that are much higher pressure so I always have to pump them back up. Each was 12 lbs low so pumped them back up with a bicycle pump.

orienteering (Stumble) 2:57:32 [4] 15.75 km (11:16 / km) +410m 9:58 / km
slept:7.0 weight:181lbs shoes: Integrator05-studs

Susquehanna Stumble. Fair Hill MD. Lots of field running so a fast pace at the start, but I was not in shape so paid the price at the end. Stiff in the beginning and fell in with the 2nd pack (I think). Went off on my own on the first window and then blew B so dropped back. With Peggy and Tom Strat for most of the middle of the course. Think we were in 6-8. After control 23 I started fading and was slow even in the fields. Ended up 11th in the long.
I am going to have to get my vision checked sometime soon. I lost a lot of time on controls P and 32, both of which were trail bends in dark green. I could not see the map well enough to read the trails. Looking at the map now, I can see what I did and what I should have done.
Splits and (some) comments are posted.

181 weight was pre-race due to some carb loading at Olive Garden last night.

Long - Splits

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