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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TimGood

In the 7 days ending Apr 24, 2004:

activity # timemileskm+m
  orienteering2 2:45:20 9.43(17:32) 15.18(10:53) 58014 /27c51%
  Square dancing4 2:30:00
  run3 1:53:13 12.9(8:47) 20.75(5:27) 80
  Total7 7:08:33 22.33 35.93 66014 /27c51%
averages - sleep:3

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Saturday Apr 24, 2004 #

run (warmup) 18:00 [1] 2.5 km (7:12 / km) +50m 6:33 / km
slept:3.0

Badger A-meet WI. Warmup with a couple of jogs over to the campground for the bathroom and the run to the start. Had plenty of time to stretch and make O-suit repairs when the starts were delayed by an hour because of missing controls.
Went to bed last night at 1am after packing. Up at 3 to get the airport. Other hour of sleep was on the plane.

orienteering (red) 1:32:08 [4] 7.78 km (11:51 / km) +290m 9:59 / km
spiked:4/13c

Badger A-meet. Devils Lake SP. WI. Red course. Came to WI so I could go square dancing with my nationals partner who lives in Milwaukee. Would have gone to the goat otherwise or if had been scheduled sooner.
Expected to see flat terrain with lots of small contours and depressions. Instead it looked more like French Creek or West Point with rocks and lots of climb. Not my best orienteering. Ran well for my lack of training and recovered quickly but was always a litttle off. Add in a couple of stupid mistakes and my time is pretty bad. The spiked control percentage says it all. Still, a small field and I am in 3rd in M45 and not out of contention.
Splits are posted.

Friday Apr 23, 2004 #

Square dancing (plus, rounds) 45:00 [1]

At Merry Notes, 7:30-10:00pm.
This is how I rest up early flight to Badger A-meet tomorrow.

Thursday Apr 22, 2004 #

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

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

Wednesday Apr 21, 2004 #

run (road) 34:20 [2] 4.0 mi (8:35 / mi)

8am. Lee Graham 50 route. Was going to run late last night but by the time I was ready it had started to rain.
I am beginning to wonder if I measured this course accurately. I had not realized how slow I start and how much I speed up until I had accurate miles measured. Left the splits at home but am starting with 9:30 and finishing under 8. Next time I think I will run the course in the reverse direction

run (warmup) 25:53 [2] 3.02 mi (8:34 / mi)

On bike path. 1 mile at 10 min, rest at 7:50 pace. 1:19 was cooldown after workout.

run (road) 30:00 [4] 3.95 mi (7:36 / mi)

DCRRC Wed track workout. Track closed for a soccer game so we ran on the bike trails. 6x 3 min on and 2 min off. Trail has markers every 1/2 mile so all I have is estimates of distance. I ended up running alone the whole time so probably slower than I should have been. Averaging 7:30 miles for first 3 sets but slowed on last 2.

Tuesday Apr 20, 2004 #

Square dancing (dbd,rounds) 35:00 [1]

At Dixie Stars. 8-10pm.

Monday Apr 19, 2004 #

Square dancing (rounds) 35:00 [1]

7:30-9:30pm.

Sunday Apr 18, 2004 #

run (warmup) 5:00 [1] 0.6 km (8:20 / km) +30m 6:40 / km

Warmup on road to start.

orienteering (red) 1:13:12 [5] 7.4 km (9:54 / km) +290m 8:16 / km
spiked:10/14c

OCIN, Templeton Creek. Interschoolastics day 2. Bit concerned about 8:02 start since I do not do well early without several hours of trips to the bathroom. Did get the cooler temps thou. Definately tired on a course with a lot of trail possibilites. Ran as best I could. No major errors, a little here and a little there, but not fast enough to move up without help. Got the help. Steve Gregg and Rick Breseman both had errors so I moved to 1rst in M45, 7th on red for the day, 5th in 2 day combined.
Splits are posted.

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