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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TimGood

In the 7 days ending Sep 22, 2007:

activity # timemileskm+m
  racewalk1 1:13:40 7.15(10:18) 11.51(6:24)
  run2 52:16 5.5(9:30) 8.85(5:54)
  orienteering1 40:07 2.83(14:11) 4.55(8:49) 10321 /28c75%
  Square dancing1 20:00
  Total4 3:06:03 15.48 24.91 10321 /28c75%
averages - weight:180lbs

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Saturday Sep 22, 2007 #

run warm up/down (grass) 11:00 [1] 1.0 mi (11:00 / mi)
shoes: Integrator06 studs

Warm up in the fields before the start of the sprints. A few laps around the edge then some across from the bathroom to the starts and back. Feeling sluggish but it should go away once I start racing.

orienteering race (sprint) 21:43 [4] *** 2.22 km (9:47 / km) +51m 8:46 / km
spiked:10/15c shoes: Integrator06 studs

Sprint series finals, Sprint A, course RB. Cranbury Park Norwalk CT.
Messed up right from the start. Thought the meet notes had said the route to the first control was streamered. (They did but only for the 3rd sprint) so dashed off down the trail without planning anything. When I reached the trail bend and the green and no obvious route to follow, wasted a lot of time before going to the left of the green. Hesitant to 2 and back on track by 3, except I did not see the bag and Clem caught me (from 90s back) . Totally missed 6 when I overran the scale and came out near 14. Would not have been so bad except I did not realize it was 14 until after trying to relocate. Overall a pretty bad day for a sprint. Lots of mistakes and I was being outrun even when clean. Finished way way back in the results. Perhaps I should do a bit of training, some speed work specifically.
Splits are posted.

orienteering race (sprint) 18:24 [4] *** 2.33 km (7:54 / km) +52m 7:06 / km
spiked:11/13c shoes: Integrator06 studs

Sprint series finals, Sprint B, course RB. Cranbury Park. This one went a little better but I still made a big mistake. Catching Dylan who started 30s ahead at #1, but was also being caught from behind by Clint (30s) and Ross (60s). Ross motored away crossing the rocks, dragging Dylan with him and leaving Clint and I to mess up. Again forgetting the scale I overshot and was well past the marsh before looking for it. Followed Ross backwards into 3 and from there to 2. Rest was mostly clean with Clint slowly pulling away, Pia nearby and I think Mark Everett passing thru. 8 was a bit slow as I could not stick with a strategy, probably should have taken the trail to the left. Time was much faster that sprint A but almost everyone else was faster as well so I did not move up any significant amount.


After all the races were done, did a round of Disc Golf with Ted and Dave Onkst. A lot of hard par 3s. Finished 18 over but only 3 strokes behind Ted.

Thursday Sep 20, 2007 #

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

At B and B. 8-9:30pm. Now that Bev has stopped going to B&Bs, I have gotten lazy about getting there on time.

Wednesday Sep 19, 2007 #

run (trail, road) 41:16 [1] 4.5 mi (9:10 / mi)
weight:180lbs shoes: Saucony Grid Shadow

Maybe it was not the walk on Sunday that was making me feel bad. Got another horrible sinus headache yesterday as well. Decongestant did not seem to help or else took so long to help I could not see the cause/effect relationship. Functioning again today with decongestant and allergy medicine.

4pm Burke Lake. Normal loop. 9:35, 8:54, 9:15, 9:07, (4:25) Legs were tired and there was some right knee pain at the start. Same pain as when walking last week. Looked like a HS XC meet was being held there. There were school buses and runners all over. Womens race passed me as I was finishing up. Only the top 2 passed me and they did not seem to be running much faster than I was.
6 holes of disc golf but I was not into it today. Stopped counting my score when I missed the dogleg on #5 and I was already 3 over.

Monday Sep 17, 2007 #


Apparently I put a bit more into the racewalk yesterday as I still felt like crap today. Had to leave work early since my headache got so bad. Missed both square dancing and the Redskins on Monday night football.

Sunday Sep 16, 2007 #


PTVC: 1 Hour Racewalk. Falls Church HS 9am.

racewalk race (track) 1:00:00 [4] 9.9 km (6:04 / km)
shoes: Reebok Walking

PVTC Hour Walk. Falls Church HS 9am. Trying for 10k in the hour even though I have done no training to justify it. Started easy and picked up the pace through 4 miles but tightened up over the last 2 miles and finished about 100m short. 1600m splits 9:58, 9:51, 9:43, 9:28, 9:39, 9:35
I won easily with 2nd place over 600m behind, but this is a postal event with results compared with races all over the country. I need to be over 10k to even think about being competitive. Did 10,183m last year.

racewalk warm up/down (track) 13:40 [1] 1.0 mi (13:40 / mi)
shoes: Reebok Walking

Warmup on the track before the race. Woking on getting loose and my form.

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