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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TimGood

In the 7 days ending May 12, 2002:

activity # timemileskm+m
  orienteering2 4:44:57 10.53(27:03) 16.95(16:49)
  run3 2:42:24 20.64(7:52) 33.21(4:53)
  Square dancing3 1:20:00
  Total6 8:47:21 31.17 50.16

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Sunday May 12, 2002 #

orienteering (blue) 2:34:57 [3] 9.45 km (16:24 / km)

QOC. Fountainhead Park VA. Blue course. 2:15pm. 80 degrees. Late starter and no water left at water stop. Got slower and slower. 1981 map has some problems and I had some problems. After the 2nd big parallel error on #11 put me over 110min, I walked the rest of the way in. Skipped 12 since it was late, course was closed and 12 was not on the direct line in. Full course was 9.7k. 375m.
Felt a lot better after a 40oz slurpee and Double Gulp of Gatorade. Hopefully the 4 1/2 hours of dying in the woods this weekend will be good training for SVO rogaine.

Saturday May 11, 2002 #

run (warmup/cooldown) 32:58 [2] 3.66 mi (9:00 / mi)

Warmup 19:38, cooldown 13:20. Mostly on dirt trails.

run (XC race) 20:07 [4] 5.0 km (4:01 / km)

MCRRC Hills of Cabin John XC Cabin John Regional Park, MD. 9:15am. Mostly dirt trail. Felt good but time was a bit slower than I wanted. Finished 25th, Dan Quinn of QOC was 7th, 2 minutes ahead of me.

orienteering (red) 2:10:00 [3] 7.5 km (17:20 / km)

SVO Pine Grove Furnace PA. 1pm. Red course. Another not very good run. 30 minutes lost wandering around a bland rocky hillside at #3 used up what energy I had. Lots of climb and side hill running .

Square dancing (mainstream) 30:00 [1]

Boomerangs reunion. 8-10pm.

Friday May 10, 2002 #

Square dancing (plus) 30:00 [1]

At Merry Notes. 8-10:15pm

Thursday May 9, 2002 #

Square dancing (plus) 20:00 [1]

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

Wednesday May 8, 2002 #

run (warmup) 32:43 [2] 3.75 mi (8:43 / mi)

7:15pm. Custis bike path.

run (intervals) 44:19 [4] 6.12 mi (7:14 / mi)

DCRRC Wed Track work. Track closed for a track meet so ran on Custis bike trail. 6 x 1/2 mile with 1/4 jog rest. 4 x 400m with 200m jog. Used 1/2 mile markers on trail to measure. 400s were back on the track. Hills on the bike path messed with the pace plus I was running alone.
3:07.2 (2:23) 3:03.3 (2:23) 2:52.7 (2:05) 3:22.6 (2:16) 3:05.9 (2:11) 3:17.7 (2:16) (33) 81.1 (70) 88.6 (76) 88.4 (102) 90.1 (88)

Tuesday May 7, 2002 #

run (road) 32:17 [2] 4.0 mi (8:04 / mi)

Night run. Lee-Graham-50 route.

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