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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TimGood

In the 7 days ending Feb 6, 2005:

activity # timemileskm+m
  Square dancing7 4:10:00
  run3 2:44:53 19.3(8:33) 31.05(5:19)
  orienteering1 1:37:48 5.47(17:53) 8.8(11:07) 30514 /19c73%
  bike2 1:28:57
  other1 30:00
  walk1 14:51 0.75(19:48) 1.21(12:18)
  Total7 10:46:29 25.51 41.06 30514 /19c73%
averages - sleep:6.5 weight:173.3lbs

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Sunday Feb 6, 2005 #

orienteering (red) 1:37:48 [3] 8.8 km (11:07 / km) +305m 9:28 / km
spiked:14/19c weight:172lbs shoes: Integrator04-studs

QOC: Little Bennett Regional Park. Red course. Up to 3 inches of snow. Very tired from yesterday and was slow on the uphills. No big problems orienteering just some problems running in a straight line.

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

Snowflake Ball. Falls Church HS 3-5:30pm.

Saturday Feb 5, 2005 #

run (warmup) 39:53 [1] 3.84 mi (10:23 / mi)
weight:173lbs shoes: Saucony ? (racing)

DCRRC Custis 12k:
warmup before the race. 27:54 2.84miles
Cooldown after the race 11:59 1 mile. Temperature before the race was high 30s, after the race low 50s.

run race (road race) 52:23 [4] 12.0 km (4:22 / km)
shoes: Saucony ? (racing)

DCRRC Custis 12k. Bluemont Park VA. Course changed again but mostly clear unlike last years run in the snow. Some very slick icy and snow patches. Recent training has included no speed work and little over 4 miles and I could tell. Faded in the 2nd half. From the trail markers I was doing 6:40 miles in the beginning, 7:06, 7:07 in the middle and a lot slower at the end. About the same pace as the 10mi race last month. Still managed to beat most of my age group competion. Weather warmed up more than I expected and I was a little overdressed; had not even brought shorts to the race. Previous times for this race (01)51:07, (02)48:45, (03)52:15, (04)53:14
Using the Vdot calculator: 47.5

other (ice removal) 30:00 [1]

Chip the ice off my sidewalk and the parking spaces I walk across going to my car. Shadow from the building keeps this from melting completely and it refreezes every night. Wanted to get the area cleared while the temp is up so I used my ice chipper to break up the ice and tossed the chunks to the sunny side of the lot where the sun would finish the job. Was going to just do the path but was having so much fun I cleared 3 spaces. Had to stop to get ready for dancing.

Square dancing (rounds) 45:00 [1]
shoes: Rockport

At Eum Paw Paws. 2-3:30 Jive with my normal partner, Bev. 3:30-5 Cha-Cha but Bev couldn't stay so I danced with one of the instructors. I must be getting better since I did not panic with her like I used to.

Friday Feb 4, 2005 #

Square dancing (plus,rounds) 35:00 [1]
weight:173lbs shoes: Rockport

At Whirling Squares 8-10pm.

bike (fluid trainer) 28:44 [2]
shoes: Diadora

Did not feel like doing much. Race tomorrow morning. See that Peggy is always reading while on the exercise machines and decided to give that a try, except I would do the crosswork puzzle instead of reading. The time I spent on the bike would be determined by how long it took to complete the puzzle. Time to complete the Washington Post daily puzzle is normally 10-30 minutes but usually under 20. I was hoping for an easy one. Turns out it is much harder to do while biking because it is hard to write the answers down. I also dropped the pen once. Still the time just flew by. May make this a regular workout and go for 2 or 3 puzzle rides.

Thursday Feb 3, 2005 #

Square dancing (rounds, plus) 40:00 [1]
weight:173lbs shoes: Rockport

At B & B 7-9:30pm.

run (road) 33:52 [2] 4.0 mi (8:28 / mi)
shoes: Saucony Grid Shadow

Snowed all day but with no acculmulation except just enough to make the sidewalks wet and slippery. 11:45pm Usual route, temp. was right at freezing so every step could be dry, wet, or icy. Splits: 9:05, 8:34, 8:11, 8:03


Before running, I also spent about 15 minutes chipping ice from the sidewalk in front of my apartment. Wanted to get it removed before it could refreeze solid for the night. Stopped after awhile because the pounding was hurting the ribs and it looks like removing the ice just gave a place for water to pool and freeze into a new ice sheet.

Wednesday Feb 2, 2005 #

Square dancing (plus) 30:00 [1]
slept:8.0 weight:174lbs shoes: Rockport

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

bike (fluid trainer) 1:00:13 [2]
shoes: Diadora

11:00 pm. Set up a fan this time to keep from sweating to much.

Tuesday Feb 1, 2005 #

Square dancing (dbd,rounds) 30:00 [1]
slept:5.0 weight:174lbs shoes: Rockport

At Dixie Stars 8-10pm.

run (road, icy) 38:45 [2] 4.0 mi (9:41 / mi)
(injured) shoes: Saucony Grid Shadow

11:30pm. Lee - Graham - 50 route. Did not want to go out, colder than yesterday and just as icy, but I was lazy yesterday so had to do something today. Ribs were hurting again so went slow. Think I irritated them by turning over in bed to much last night. Not as healed as I thought. Splits 10:00, 9:40, 9:33, 9:31

Monday Jan 31, 2005 #

Square dancing (dbd) 30:00 [1]
weight:174lbs shoes: other

At Butch's DBD 7:45-9:45.

walk 14:51 [1] 0.75 mi (19:48 / mi)
shoes: other

Getting lazy again. To much ice to run, all the melted snow had refrozen into sheets of ice. I was going to bike indoors but paid bills and edited pictures instead. Both needed to be done for tues. Walk was taking the bills to the mailbox and the rents to their receivers. Most of it was down the street to Storage USA. Think I made the right decision not to run. It was very icy.

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