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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TimGood

In the 7 days ending Sep 15, 2007:

activity # timemileskm+m
  orienteering1 1:40:58 4.47(22:36) 7.19(14:03) 27014 /17c82%
  walk1 1:10:00 2.5(28:00) 4.02(17:24)
  Square dancing2 50:00
  racewalk1 36:25 3.0(12:08) 4.83(7:33)
  run1 16:12 1.5(10:48) 2.41(6:43)
  Total4 4:33:35 11.47 18.45 27014 /17c82%
averages - weight:180lbs

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Saturday Sep 15, 2007 #


QOC: National Orienteering Day at Accotink. Bev should be there as well.

walk 1:10:00 [1] 2.5 mi (28:00 / mi)
shoes: Blair - Personal Choice

Spent the day with Bev going for walks at 3 lakes. Noon: QOC National Orienteering Day event at Lake Accotink. We did the white course in 29:46. Just logging at as a walk. After some lunch we went to Burke Lake. Bev wanted to see what disc golf was all about, so we did 6 holes (1 under) then walked down by the lake. After some shopping and dinner we took a final walk around the lake at Kingstown, and then to the movies. Not a strenuous day for me but more than Bev is used to.
I am both resting for the racewalk tomorrow and testing my right foot which I seem to have twisted sometime friday evening.
AOWN report: Did not see our favorite herons at either Burke or Kingston but did see a new all white one at Accotink. Watched the turtles at Kingston and saw a large one we had not seen before. Looked to be well over a foot in diameter. Could not get a good look because he would not come to the surface.

Friday Sep 14, 2007 #

Square dancing (rounds, plus) 30:00 [1]
shoes: Dockers Gordon

At Merry Notes. 7:45-10:00. Start of the fall Square dance season.

Thursday Sep 13, 2007 #

racewalk (trail) 36:25 [2] 3.0 mi (12:08 / mi)
shoes: Saucony Grid Shadow

Another of the annual Hour Walk races is coming this Sunday and I like to get in a token racewalking session before them to get some form work. At Burke Lake. warmed up for a mile running then race walked 3 miles on the trail. Some knee pain around 1 1/2 miles. Eased up when I let my form slide but that won't be practical in the race. Seemed to be worse on the downhills so may not be a problem sunday since the race in on the track.

run warm up/down (road) 16:12 [1] 1.5 mi (10:48 / mi)
shoes: Saucony Grid Shadow

Burke Lake. Warm up for a mile before walking and then 1/2 mile after walking.
Also did my usual 6 holes of disc golf. Cruising along at 2 under after 4 holes but then missed the dogleg on 5 and finished at even par.

Square dancing (plus, rounds) 20:00 [1]
shoes: Dockers Gordon

At B and Bs. 8-9:30pm.

Wednesday Sep 12, 2007 #


Had a two day running streak but it was ended before I even got it into Attackpoint. Promised myself I would try and get something accomplished at work this week. Monday was a Boomerangs Square Dance club council meeting, tuesday worked late until 11pm, Wed was start of another class at Boomerangs. 3 days of no exercise. Did not even get much rest as I stayed up late every night.

Sunday Sep 9, 2007 #

orienteering race (red) 1:40:58 [3] *** 7.19 km (14:03 / km) +270m 11:49 / km
spiked:14/17c weight:180lbs shoes: Integrator06 studs

QOC: Mekeldin, Red course. Headache in the morning so slept in and did not go to the race until late. Dropped down to Red since I was tired from yesterday and it was late.
Ran (and walked) cautiously and tried to keep a good pace and navigate clean and avoid the bad route choices that often occur when I run here. Probably made the worst choice right from the start when I elected to go straight and up and down thru the climb instead of the road around. Any energy I might have had was used up there. Was in 2nd at control 14 but then got careless and missed 15 to lose 8 minutes and a bunch of places. Splits have been posted.

Played disc golf with Ted and Dave O afterwards. At least that practice is showing some results. Ted still won but 1/2 way around I was still close. Playing every hole as par 4, I finished 18 over. Ted around 11 over, Dave over 25.

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