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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TimGood

In the 7 days ending Oct 18, 2003:

activity # timemileskm+m
  Square dancing5 2:30:00
  orienteering1 1:06:50 4.47(14:56) 7.2(9:17) 20512 /14c85%
  run1 10:00 0.62(16:06) 1.0(10:00)
  Total6 3:46:50 5.1 8.2 20512 /14c85%
averages - sleep:8.5

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Saturday Oct 18, 2003 #

orienteering (red) 1:06:50 [3] 7.2 km (9:17 / km) +205m 8:08 / km
spiked:12/14c slept:8.5 (injured)

ROC Letchworth SP West. Red course. No running all week so my ribs could heal. Knew they would hurt when I started and this was verified by a few steps of warmup. Felt a bit better a few controls into the course; just a dull ache like running with a side cramp. Slower pace seemed to help my orienteering as I only had two minor errors. Wished I could have run faster since the woods were mostly open.
Splits are posted.

run (warmup) 10:00 [1] 1.0 km (10:00 / km)
(injured)

Warmup near the parking area and 600m to start.

Day 1 : Red - Splits

Thursday Oct 16, 2003 #

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

At B and B. 7:30-9:30pm. Ribs starting to feel better.

Wednesday Oct 15, 2003 #

Square dancing (mainstream) 30:00 [1]

At Boomerangs. 7:30-9:30pm. Ribs a little worse.

Tuesday Oct 14, 2003 #

Square dancing (plus dbd) 20:00 [1]

At Butchs DBD workshop. 8-10pm.

Seems I have been doing little exercise but dancing recently. Was about to resume real training but hurt my ribs again. Did it on the roller coaster at Six Flags saturday. Other side from the break this summer but has been painful since sunday so nothing strenuous. (Until this weekend when head to O-meet at Rochester)

Monday Oct 13, 2003 #

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

At Friendship Squares. MD. 8-10:30pm.

Sunday Oct 12, 2003 #

Square dancing (plus,ms) 30:00 [1]

At WASCA delagates ball. 2-5pm.

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