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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TimGood

In the 7 days ending Mar 30, 2008:

activity # timemileskm+m
  Square dancing2 1:25:00
  orienteering1 1:15:38 4.72(16:01) 7.6(9:57)17c
  disc golf2 47:00 2.11(22:19) 3.39(13:52)
  run2 38:45 3.74(10:22) 6.01(6:27)
  other1 15:00
  swim1 8:38 0.15(57:39) 0.24(35:49)
  weights1 5:00
  calisthenics1 1:05
  Total6 4:36:06 10.72 17.2517c
averages - sleep:6.3

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Sunday Mar 30, 2008 #

orienteering (red) 1:15:38 [3] *** 7.6 km (9:57 / km)
17c slept:8.0 shoes: Integrator06 studs

QOC Wheaton RP. 12:30. Time to see if I am still injured or not by actually running. Only 4 miles in last 2 weeks so the calf has had plenty of rest. Wheaton usually has fast times and since I grew up not that far away, I have run there many times and usually have one of the fast times. Not today. Wanted to go out easy and make sure left calf is all better before speeding up. Went out slow all right but was not anticipating messing up the first two controls. Got careless and hit the wrong trail and was almost to the lake by #2 before realizing the mistake. Then could not even execute the reverse route correctly after leaving 1. In 20th place (of 22) after 2 controls. Picked up some time on 3 by going R around the lake just below the OOB construction. Debated whether we were supposed to go left but ultimately decided that since the course line went thru the OOB instead of around to the left, there was an option. Rest was mostly uneventful. Not very fast but mostly clean. Even won the run in split because I was trying to stay under 76 min and 10 min/km. Ken won in around 53.
Leg seemed ok, so I guess I will mark myself as uninjured and enter the Goat.
Splits are posted.

Saturday Mar 29, 2008 #

Square dancing (rounds, plus) 55:00 [1]
slept:4.5 shoes: Blair - Botany 500

Cancer Benefit dance at Lincolnia. 7-10:30. Rounds 7-7:45 then squares and rounds until 9:45, then squares only.
Tired by the end. Stayed late at work last night, then had to be up early for a house inspection, then back to the office for another 3 hours, before rushing home to go to the dance.

Friday Mar 28, 2008 #

calisthenics (ups) 1:05 [3]

20 pushup, 20 situp, 20 back. Meant to do these yesterday. Also 5 pullups done while running at Burke Lake.

run (trail) 21:35 [1] 2.18 mi (9:55 / mi)
shoes: Avia

Burke Lake.

disc golf 8:00 [1] 0.29 km (27:35 / km)
shoes: Avia

First 6 holes at Burke Lake. 176g Shark even par. Must have scraped up the shark playing in KY. I could get a right curve easier than I could last week. Played the first hole twice more to try and improve my drive.

Thursday Mar 27, 2008 #

Square dancing (plus, rounds) 30:00 [1]
shoes: Blair - Botany 500

At B&B. 7:45-9:30

Tuesday Mar 25, 2008 #

run 17:10 [1] 1.56 mi (11:00 / mi)
shoes: Avia

From the Gold Vault to Radcliff city park. Ran around on the roads in the park then back. Just a short easy jog to start checking how the calf is doing. Not measured.

disc golf 39:00 [1] 3.1 km (12:35 / km)
shoes: Avia

While running at Radciff City Park, I noticed some disc golf tees. Looked like the course was brand new. After running I changed and walked back to the park and played the course twice. (+ 3 extra holes when I could not deternine the correct basket from the tee) Course had a lot of up and down and was mostly open with just enough trees to make things interesting. 2nd & 3rd holes could use some work. They were parallel to the park boundary and only about 10 - 20 m away from the edge. Private homes all along the edge with fences and on the other side of fences were big barking dogs. On the park side was a steep downhill so the optimum route risked loosing a disc to the dogs but the safe route fell off down the hill and gave high scores. To make things worse, it was windy with gusts so very hard to control the disc.
Played fairly well but could not get my putting together. In the first round I think II hit the basket or pole on 7 of the par attempts before a drop in bogey. I ended with 3 birdies, 9 bogeys for 6 over. 2nd round was 3 birdies, 4 bogeys for 1 over. Both rounds with the 176g Shark.
Recorded at 1 min per hole but I actually spent over 1 1/2 hours walking around and was pretty tired by the end.
Course length 4741 ft. But at least one hole was located farther than marked on the signs.

Monday Mar 24, 2008 #

other (stair climber) 15:00 [2]
shoes: Avia

At Gold Vault Inn, Ft Knox KY. Wanted to use the treadmill but I could not get the belt to move. Either it is broken or I could not figure out the instructions so I used some sort of eliptical stair climber thingy and watched dinosaurs on DIscovery channel. Could not figure out how to get this machine to do its electronic recording but at least it could still be used without the electronics.

weights 5:00 [3]
shoes: Avia

Weight machine at the Gold Vault Inn. Some work on the arms.

swim (pool) 8:38 [2] 0.15 mi (57:39 / mi)

Pool at the Gold Vault Inn. Already forgot how many laps I did, but since I do not know the pool length anyway, it does not matter. Followed it with an attempt at running in the pool but have no idea what I am supposed to do so just ended up walking back and forth in the pool. Easy in the 3 foot end and hard in 5 foot end.

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