Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TimGood

In the 7 days ending Nov 26, 2005:

activity

time

miles

orienteering

3:48:20

11.93

(19:08)

19.2

(11:54)

860

42 /

51c

82%

run

2:15:08

16.74

(8:04)

26.94

(5:01)

Square dancing

40:00

Total

6:43:28

28.67

46.14

860

42 /

51c

82%

averages - sleep:6 weight:180lbs

3:19

0:00

» now

Saturday Nov 26, 2005 #

run warm up/down (road) 17:18 [1] 1.66 mi (10:25 / mi)
weight:180lbs shoes: Saucony Grid Shadow

9:20 am. Warmup before race.

run race (road) 1:11:10 [4] 10.0 mi (7:07 / mi)
shoes: Addidas

MCRRC Turkey Burnoff 10mi. Seneca SP MD. 10:05 am. Felt surpisingly good. Trip to Country Buffet yesterday did not seem to weigh me down. Mile splits from my watch [obviously the mile marker for mile 3 and 8 was misplaced). 6:47, 7:03, 6:34, 7:36, 7:19 (35:19 at 5mi) 6:58, 7:13, 6:46, 7:41, 7:13. Thought I was in worse shape this year than last year but last year I ran 72:42.
I was lot happier with my time before I saw that Pat Zerfas was running the same pace for over 20 miles in her race.

orienteering (sprint) 15:35 [3] *** 1.3 km (11:59 / km) +90m 8:54 / km
spiked:4/5c shoes: Integrator05-studs

QOC: Balls Bluff Sprints. 1:08pm. Went straight from road race to orienteering. Probably should have gone home. I had no sprint left in me and could manage only a jog. Needed to break 12 to get into the A final, and once I knew I would not make it, slowed down even more.

orienteering (sprint?) 16:19 [3] *** 1.2 km (13:36 / km) +90m 9:53 / km
spiked:3/5c shoes: Integrator05-studs

QOC: Balls Bluff Sprints: 1:40 B-final. I thought I was tired on the first one. This time I had trouble with the jog and walked a lot. Good thing the map scale had been off when the course distances were calcuated. They were supposed to be twice as long.

Square dancing (plus, rounds) 40:00 [1]
shoes: Dockers Gordon

At Belair Square Cats. 7:30-10pm. Have not been dancing for over a week.
This has been a busy day. Road race, orienteering, square dancing and then out late with Bev. I need more days like this.

Thursday Nov 24, 2005 #

run (road) 43:40 [1] 4.75 mi (9:12 / mi)
shoes: Saucony Grid Shadow

Thought about running at 5mi Turkey Trot but worked the finish line instead. Ran at home later. (7:00), 9:20, 9:10,9:25, 8:44. Needed some exercise in case I ate a lot later.

Wednesday Nov 23, 2005 #

Note

Busy week at work and no square dancing because of the holidays.

Sunday Nov 20, 2005 #

Event: Susquehanna Stumble

run warm up/down 3:00 [2] 0.33 mi (9:06 / mi)
slept:6.0 shoes: Integrator05-studs

Run to start of the stumble. Made it to registration with only 15 minutes until the race start. Not much time to prepare so nothing but some Gatorade before heading to the start.

orienteering race (stumble) 3:16:26 [3] *** 16.7 km (11:46 / km) +680m 9:46 / km
spiked:35/41c shoes: Integrator05-studs

Susquehanna Stumble. Hammond Rocks and Pine Grove Furnace. Tired at the start so just tried to keep moving at a good pace and not fade to much. Hurting by the end but managed to outlast many of the people I was with in the middle of the race. Surprising because I had nothing but water during the race and only McDonalds dinner at midnight, McDonalds breakfast at 8:30 and Gatorade at 11:45 before the race. No gels, bars, caffeine, asprin etc that I would normally use during a long event.

Long - Splits

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