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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TimGood

In the 7 days ending Apr 7, 2005:

activity # timemileskm+m
  orienteering3 3:39:15 12.5(17:33) 20.11(10:54) 78033 /52c63%
  Square dancing5 2:55:00
  run5 1:39:55 10.67(9:22) 17.18(5:49)
  bike1 11:36
  calisthenics1 2:44
  Total7 8:28:30 23.17 37.29 78033 /52c63%
averages - sleep:7.3 rhr:69 weight:171.5lbs

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Thursday Apr 7, 2005 #

Square dancing (rounds, plus) 40:00 [1]
rhr:65 slept:9.0 weight:171lbs shoes: Rockport

At B&B 7-9:30pm. Starting to feel better again. At least my resting HR has dropped back into its normal range.

run (road) 39:13 [2] 4.0 mi (9:48 / mi)
(sick) shoes: Saucony Grid Shadow

Feeling better but not anywhere near recovered as was evident when I went running. 11pm. Lee Graham 50 route. Light rain. Warm enough that a light rain was pleasant instead of something to keep me indoors.

Wednesday Apr 6, 2005 #

run warm up/down (road) 21:03 [1] 2.2 mi (9:34 / mi)
rhr:76 weight:171lbs (sick) shoes: Saucony Grid Shadow

7pm. Nice day with temps into the 80s but I am feeling crappy. Dragged myself out before dancing because I know I will not feel like going out later.

Square dancing (plus) 30:00 [1]
(sick) shoes: Rockport

At Boomerangs 7:30-9:30pm. Moving like a zombie I felt so dead. As expected, I was to tired to go run later even though the weather was ideal.

Tuesday Apr 5, 2005 #

calisthenics 2:44 [2]
rhr:72 slept:9.0 weight:172lbs (sick)

Situps, pushups and back exercises. Bev busy tonight so did not go dancing and worked very late instead. The cold from last month that never quite went away is back. Nose is running like a faucet.
Took the time to find out how to change the workout type from 'Exercise trail' to 'calisthenics'

Monday Apr 4, 2005 #

Square dancing (advanced) 20:00 [1]
rhr:73 slept:7.0 weight:172lbs (rest day) shoes: Rockport

At Advanced class 8-10pm.

bike (fluid trainer) 11:36 [2]
(rest day) shoes: Diadora

A short session while watching the very end of the NC vs Illinois basketball game.

Sunday Apr 3, 2005 #

run warm up/down (road) 6:07 [2] 1.2 km (5:06 / km)
rhr:65 slept:7.0 shoes: Integrator04-studs

Run to the start. Line at the rest rooms in the parking area did not leave me much time and I arrived just as they were calling my name.

orienteering (pig classic blue) 2:10:30 [4] *** 12.1 km (10:47 / km) +460m 9:04 / km
spiked:16/23c shoes: Integrator04-studs

OCIN: Flying Pig, team trials. Blue. Another reasonable day for me which was ruined by 18 minutes lost when my glasses came off and I could not find them. (not included above, official race time was 2:28:30). Just short of #8 is a 10 foot cleared area with pile of leaves in the middle I made while looking. Put a streamer on yesterday since I feared losing them in the rain but forgot today. Did see most of the blue TT competitors as many passed me while I was looking and they continued to run by as I finished.
Splits are posted.

Saturday Apr 2, 2005 #

run warm up/down (road, mud) 17:26 [1] 3.0 km (5:49 / km)
rhr:64 slept:9.0 shoes: Integrator04-studs

Warmup on the jog to the start.

orienteering race (pig short blue) 1:05:35 [4] *** 5.4 km (12:09 / km) +320m 9:22 / km
spiked:10/16c shoes: Integrator04-studs

OCIN Flying PIg, team trials. Not a spectacular day but a reasonable performance for me. Problems on 2 (drifted left), 3 (did not wait for compass to settle and ran hard in wrong direction), 4 (drifted right) and 7 (thought I was going to 8) . Slow going in the mud and I have never been good on hills especially steep slippery ones. Need to add some sort of hill work to my training.
Splits are posted.

Square dancing (mainstream,lines) 35:00 [1]

At Kentucky Kuzzins Covington KY. 8-10:30pm.

Friday Apr 1, 2005 #

run warm up/down (road,grass) 16:06 [2] 3.0 km (5:22 / km)
slept:2.75 shoes: Saucony Grid Shadow

Slept for a bit under 3 hours after watching Io's school play then left for Cincinnati at 2:30 am.
1pm. Warmup from the car to the start and back 3 times.

orienteering race (Pig Sprint) 23:10 [5] *** 2.61 km (8:53 / km)
spiked:7/13c shoes: Integrator04-studs

OCIN, Flying Pig, Team trials. Had trouble reading the course printing which lost time early finding the start triangle and made quick navigation decisions hard. Could not get the proper techinique for avoiding the gullies and made some questionable route choices. Finished farther back than I expected.
Splits & comments are posted.

Square dancing (plus,rounds,lines) 50:00 [1]
shoes: Rockport

At Frontier Squares in Cincinnati. 7-10:30pm. Used the internet to find a local club. Not quite the same without my usual dance partner but still a lot of fun.

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