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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TimGood

In the 7 days ending Feb 24, 2001:

activity # timemileskm+m
  run5 6:16:27 43.97(8:34) 70.76(5:19)
  Square dancing1 1:30:00
  orienteering1 1:14:36 3.23(23:05) 5.2(14:21)
  Total5 9:01:03 47.2 75.96

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Saturday Feb 24, 2001 #

run (warmup) 6:30 [1] 0.65 mi (10:00 / mi)

DCRRC-SLR, 7:45am, 29deg.

run (road) 56:57 [3] 7.52 mi (7:34 / mi)

DCRRC-SLR, 8am, 29deg. Iwo Jima and along the Capitol Crescent trail. Those racing tomorrow turned back early instead of going the usual 12 miles.

orienteering (Night-O: Red) 1:14:36 [4] 5.2 km (14:21 / km)

QOC: Hemlock Overlook Night-O Red Course. 7:30pm 38deg cloudy. One big mistake but still managed to eek out a win over everyone except one of the course setters. Splits are posted.

Thursday Feb 22, 2001 #

run (road/snow) 31:54 [2] 3.4 mi (9:23 / mi)

Night run. 10:30pm 22deg. 2-3inches new snow. Bike path loop. Have not run this route for several months due to darkness and construction. Night-O this saturday so used my lights to make sure they still work. Light was fine but with all the reflections from the snow I did not need them. Construction is not complete so still had 100m detour through the woods.
Think I need to remeasure this route, seems longer.

Wednesday Feb 21, 2001 #

run (road) 30:12 [3] 4.0 mi (7:33 / mi)

10am, 48 deg. Lee-Graham-50 route.

Square dancing (mainstream) 1:30:00 [1]

At Boomerangs. 7:30-9:30pm

Monday Feb 19, 2001 #

run (road) 20:18 [2] 2.2 mi (9:14 / mi)

Night run. Easy run to keep from getting stiff. Thighs are sore from yesterday but I felt ok after warming up.

Sunday Feb 18, 2001 #

run (roadrace) 3:50:36 [4] 26.2 mi (8:48 / mi)

DCRRC: 40th Annual Washington Birthday Marathon. Greenbelt MD. 10:30am, mid 30s, sunny and windy. 3 loop rolling hill course with 1.5 mi extension to get to start/finish.. Ran exactly the race I expected. Out to fast at a pace I couldn't maintain for one loop, then slowed way down on the 2nd loop and just finished the third.. Mile splits (u-uphill, d-downhill, h-hilly, w-into the wind, a-aid station stop) 1)736u 2)655d 3)723 4)720 5)724 6)739h 7)722w 8)905w [includes 1:40 for pitstop] 9)736hw 10)736h 11)724 12)739 13)756h 14)806w 15)834w 16)841wh 17)920wh 18)1112a 19)1011 20)953 21)1037w 22)1009w 23)1044w 24)1123wh 25)1105 26)1025h f)123 First half in 1:39:46, 2nd half in 2:10:50. Should have gone out slower and paced better but wanted to see what I could do at the fast pace. Don't think I have completed another marathon since 1990. 66th of 157 finishers. PR is 2:43 in 1980.

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