Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TimGood

In the 31 days ending Dec 31, 2006:

activity

time

miles

run

10:53:40

77.27

(8:28)

124.35

(5:15)

Square dancing

8:40:00

orienteering

3:23:20

10.95

(18:34)

17.63

(11:32)

490

13 /

17c

76%

walk

20:00

1.0

(20:00)

1.61

(12:26)

Total

23:17:00

89.22

143.59

490

13 /

17c

76%

averages - sleep:6 weight:178.2lbs

2:09

0:00

» now

Sunday Dec 31, 2006 #

Square dancing (rounds, plus, ms) 45:00 [1]
(rest day) shoes: Dockers Gordon

At Middleton New Years Dance with Bev. 9-12. Breakfast followed so not home until after 2am.

Saturday Dec 30, 2006 #

run (trail, road) 36:57 [2] 4.5 mi (8:13 / mi)
shoes: Avia

Had to go in to the office for a little while today so went over to Burke Lake as well. Considered the 12k course and warmed up with 6 holes of disc golf (1 over par) but when I found the bathrooms were closed opted for the usual 4.5mi. (8:41), 8:17, 7:44, 7:56, (4:20). Another day in the low 50s and since it was Saturday there were mobs of people out walking.
Probably my last run of the year. Will probably rest tomorrow so I can stay out late.

Friday Dec 29, 2006 #

run (trail, road) 37:18 [2] 4.5 mi (8:17 / mi)
weight:179lbs shoes: Integrator05-studs

Feeling better. Burke Lake. Reverse direction again but did stop this time. Had my running shoes out but left them at home again so o-shoes once more. (9:04), 8:24, 7:44, 7:50, (4:16)
Warmer than yesterday 53F, so I cooled down with 6 holes of disc golf. First 6 holes are all easy par 3. Playing from the short tees I was still 1 over with 2 bogeys and 1 birdiie.

Thursday Dec 28, 2006 #

run (trail, road) 40:31 [1] 4.5 mi (9:00 / mi)
weight:180lbs shoes: Integrator05-studs

Stomach better but headache from last week is back. Think the cold is still lurking waiting until I am stressed or do not get enough sleep. Still managed to get over to Burke Lake for a slow loop. Felt much better after I got back.
Ran the loop in reverse direction so I would go by the bathrooms around 1 mile instead of 3 1/2 miles. No need to stop. (9:33), 9:19, 8:37, 8:30, (4:34). Forgot my running shoes but had my o-shoes in the car so wore those. Supposed to go up to 53F today but I don't think it got that high. I missed the warmest part of the day and it was 47 and dropping when I ran.

Wednesday Dec 27, 2006 #

Note
(sick)

The too much eating got the better of me as my insides were complaining all day. Without a treadmill or a short loop around a porta john I was not going to risk running. Plus I had to go back to work.

Tuesday Dec 26, 2006 #

run (road) 40:13 [1] 4.4 mi (9:08 / mi)
shoes: Avia

With Ted on his 4.4 mile course. Too much eating recently so I set a slow pace. 9:19, (1:42), 8:57, 9:24, (1:45), 9:06

Monday Dec 25, 2006 #

Note

Christmas at Teds. Planned to go running but it rained almost all day.

Sunday Dec 24, 2006 #

run (road) 40:52 [1] 4.0 mi (10:13 / mi)
shoes: Avia

Lee Graham 50 route. 10:00, 9:45, 10:18, 10:49. Managed to put this off for most of the day so was cold by the time I got outside. Could have used a restroom after 2 miles.

Saturday Dec 23, 2006 #

run (road) 35:10 [1] 4.0 mi (8:48 / mi)
shoes: Saucony Grid Stabil

Lee Graham 50 route. 9:12, 8:56, 8:40, 8:21. Headache of yesterday and again today is from sinuses and indicates a cold coming on. Got my Christmas shopping completed.

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

Walked and looked at Christmas lights with Bev after a big dinner at Outback.

Friday Dec 22, 2006 #

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

At Beaus and Belles. 8-10pm. Had intended to go running earlier, but had a headache for most of the day.

Thursday Dec 21, 2006 #

Note
(rest day)

Another day off. Did not even go dancing, just spent the evening with Bev instead. I did fix a latch on one of her cabinets, that should count as some kind of training. Then we watched the Grinch.

Wednesday Dec 20, 2006 #

run (trail, road) 41:06 [2] 4.5 mi (9:08 / mi)
shoes: Avia

4pm. Burke Lake 4.5 mile loop. Started ok and felt good but by 1 mile I wanted a restroom. Pushed on anyway instead of turning back and got steadily slower. Ready to walk the last 3/4 mile when I came across a Portajohn which allowed me to finish. (4:39), 8:31, 8:47, 9:31, (9:37)
AOWN report: Burke Lake is not the place for much nature beyond the plants. Saw the usual runners, walkers, and disc golfers plus some ducks and geese by the dam.

Tuesday Dec 19, 2006 #

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

At Dixie Stars 8-10. Another Holiday dance so there was to much of the wrong foods which of course I ate anyway.

Monday Dec 18, 2006 #

Square dancing (advanced) 20:00 [1]
weight:177lbs (rest day) shoes: Dockers Gordon

At Advanced class. 7:45-9:30.

run (road) 20:48 [1] 2.0 mi (10:24 / mi)
(rest day) shoes: Avia

Hated to waste a day with record heat so went out for an easy 2. Unfortunately I did not get out until after 11pm and instead of the record 75f, it was only 50 and windy.

Sunday Dec 17, 2006 #

orienteering (blue) 1:42:51 [3] *** 8.3 km (12:23 / km) +120m 11:33 / km
spiked:13/17c shoes: Integrator05-studs

QOC: Greenbelt. I was tired even before starting so did not have a fast pace. Few navigation problems just. slow.

Saturday Dec 16, 2006 #

run race (road) 43:25 [4] 10.0 km (4:21 / km)
slept:6.0 shoes: Addidas

PVTC Christmas Caper 10k. 8:30 am Hains Point DC. Splits: 1 mi 7:00, 5k 21:34, next mile 7:15. Except for the slow up in mile 4, ran a mostly even pace. Trying to get under 44 so was happy with the run. Finished 21 of 100, 9th in the 40s age group.
Jon Torrance was there and ran the concurrant 5k, finishing 3rd in 16:28.

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

At Eum Paw Paws. 2-5pm. Not sure if it was going to be a holiday party with open dancing or class as usual. Turned out to be a little of both. Since we were there for the basic level stuff 2-3:30, Bev and I switched roles and she did the mans part while I did the womens's part. Back to normal for the intermediate session at 3:30.

Friday Dec 15, 2006 #

run (trail.road) 36:07 [2] 4.5 mi (8:02 / mi)
weight:178lbs shoes: Saucony Grid Stabil

4pm. Another warm day in upper 50s. Burke Lake 4.5mi loop. (4:55), 8:41, 7:36, 7:30, (7:25) Got passed by a young stud a bit after 1.5 miles so sped up a bit. Noticed he had slowed so kept the faster pace to try and catch him and passed him back at 3 miles.

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

At Boomerangs special dance. 8-10.

Thursday Dec 14, 2006 #

run (trail, road) 59:15 [2] 12.0 km (4:56 / km)
weight:179lbs shoes: Saucony Grid Stabil

Another beautiful day in the low 60s and this time I was in the Burke Office instead of stuck in the lab at Ft Belvoir. 2pm Over to Burke Lake and did the DCRRC 12k course which is out and back. Had to guess at the exact spot to turn around but found a mark on the pavement near where I expected it to be and used that. Trail by lake has 1/2 mile posts and I noted splits as I went by them. Will stick with mile splits since some of the 1/2s were clearly off. (4:52), 8:36, 7:55, 7:59, (1:22), 8:05, 7:58, 8:05, (4:24)

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

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

Wednesday Dec 13, 2006 #

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

At Boomerangs. 7:30-9:30. Got there on time for once since I was at the lab to give training to visitors from CA and we were done by 5:30. Should have gone running but left my clothes at home because it was raining in the morning. Should have run later but worked on financial aid forms instead. Iolanthe has been accepted at Bryn Mawr so all I have to do is come up with $ to pay for it.

Tuesday Dec 12, 2006 #

run (road) 19:30 [1] 2.0 mi (9:45 / mi)
shoes: Saucony Grid Stabil

Another warm day but I was stuck in the lab all day and did not get out to run until 10pm when it was much cooler. Still not feeling that great so only went out and back for 2 miles. Stopped the watch at 1 mile so time is an estimate.

Monday Dec 11, 2006 #

Square dancing (advanced) 15:00 [1]
(sick)

Headache in the morning so only worked 1/2 day, wasting another unseasonably warm day. At Advanced class. 8-9:30.

Sunday Dec 10, 2006 #

Event: Mid-Atlantic Championships

orienteering race (red) 1:20:39 [3] 6.96 km (11:35 / km) +270m 9:42 / km
(sick) shoes: Integrator05-studs

QOC: Mid Atlantic Champs at Mckeldin. Not feeling that well in the morning but thought I was ok when I got there. Apparently not, as I had no energy on the course and felt pretty bad by the end. Also lost a lot of time on #5. Finished way back. Splits are posted.

orienteering race (relay) 19:50 [4] 2.37 km (8:22 / km) +100m 6:55 / km
shoes: Integrator05-studs

QOC: Mid Atlantics. Mckeldin. Relay. Had about 30 minutes between finishing the Red course and the relay start. Made sure I was not on the QOC 1 team since I was not feeling well. Ran the lead leg. Had a good start since I was standing on the correct side at the start so was out 2nd behind Wyatt. Quickly dropped back in the first 100m since I still had no energy. Wyatt, Greg Alswede, & Nadim ran away off the front and I fell in with a pack of 5 or more. Brad Whitmore, Allison Campbell and others I did not know. Brad did most of the orienteering. 4 of us finished in a pack with another 30 seconds back. Splits are posted.

Red - Splits

Relay 1 - Splits

Saturday Dec 9, 2006 #

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

At Eum Paw Paws. 2:30 - 5pm. Got confused on time and went at 2:30 instead of 3:30 so was there for an hour of the basic class as well as the intermediate class. Usually there is an unattached women or two in basic who needs a partner but not this week. I worked on learning the womens part which I will need to know if I ever become a cuer. Bev was there for intermediate class and we worked on Slow Two Step.

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

Boomerangs Holiday Party. 7:30-9:45.

Friday Dec 8, 2006 #

run (trail, road) 35:48 [2] 4.5 mi (7:57 / mi)
shoes: Avia

1pm. Mid 30s. Burke Lake Loop.
Great thing about getting back into shape is running the same course a few times and taking less time even though it felt slower.

C • Burke Lake 4

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

At Merry Notes. 7:30-10pm.

Thursday Dec 7, 2006 #

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

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

Wednesday Dec 6, 2006 #

run (trail, road) 37:51 [2] 4.5 mi (8:25 / mi)
shoes: Avia

Burke Lake loop.

Tuesday Dec 5, 2006 #

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

At Dixie Stars 8-10pm.

Monday Dec 4, 2006 #

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

At Advanced class. 8-9:30pm. Thought about possibly running but it dropped below freezing and I am not ready for the cold yet.

Sunday Dec 3, 2006 #

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

At Toys for Tots Dance in Alexandria. 2-5pm. Capitol Squares practice 2-2:45, demo around 3, then normal squares and rounds for the rest.

Note

Another hour of raking leaves at my mothers house in the morning.

Saturday Dec 2, 2006 #

run race (road) 1:43:19 [3] 13.1 mi (7:53 / mi)
weight:178lbs shoes: Addidas

DCRRC Gar Williams1/2 Marathon, 9:30 am. Out and back on the Mt Vernon Bike trail starting at Belle Haven. Temp high 30s to low 40s, quite a bit colder than the 60s and 70s of yesterday. Forgot about this race when I gave blood on Thursday. Went out a bit more conservatively than last weekend and held the pace better as a result. Splits from the mile markers on the bike path. First and last splits were over 1/2 mile, 7th & 8th were sligthly under a mile. (5:28), 7:43, 7:50, 7:29, 7:43, 7:42, (7:35), (7:11), 7:44, 8:06, 8:12, 7:44, 8:05, (4:49). Finished 53rd of 166 finishers.

run warm up/down (grass) 6:00 [1] 0.6 mi (10:00 / mi)
shoes: Addidas

Some warm up before the race. Mostly over to the bathrooms at the Marina and back.

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

At Eum Paw Paws. 3:30-5:00pm. Mostly Slow Two Step.

Friday Dec 1, 2006 #

run (road) 19:30 [1] 2.0 mi (9:45 / mi)
weight:178lbs shoes: Saucony Grid Stabil

9am. Last chance to enjoy the warm weather before the cold front and the showers, so a few miles in the morning. 9:10, 9:20. Feeling tired, but assumed it was from giving blood yesterday.

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