Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TimGood

In the 7 days ending Feb 11, 2007:

activity

time

miles

Square dancing

2:30:00

run

1:39:33

10.9

(9:08)

17.54

(5:40)

orienteering

1:07:37

6.59

(10:16)

10.6

(6:23)

37 /

40c

92%

Total

5:17:10

17.49

28.14

37 /

40c

92%

averages - sleep:3 weight:177lbs

1:47

0:00

» now

Sunday Feb 11, 2007 #

run warm up/down (grass) 4:00 [1] 0.4 mi (10:00 / mi)
shoes: Avia

Warmup in the fields near the lodge before orienteering. Did not warm up enough. I felt fine but my hands got cold soon after starting the course.

orienteering (sprint) 32:25 [4] *** 4.8 km (6:45 / km)
spiked:13/14c shoes: Integrator05-studs

QOC: Lake Fairfax, Long Sprint. Did the long course first since I was not sure I would have time for all 3. Hands got cold after 1 and did not warm up until 5. Took off the compass and e punch and pulled my sleeves down to warm them up. Could probably have gone faster if I had the map unfolded and the compass out. Felt pretty good and none of the tiredness from the last 2 weeks.
Splits are posted.

orienteering (sprint) 20:10 [4] *** 3.3 km (6:07 / km)
spiked:12/13c shoes: Integrator05-studs

Stayed in just long enough to download and get a new map (which took a while since I could not go into the lodge in my spikes - finally got Ted to download for me.) then out on the medium course. Nice and warmed up but at the first uphill could feel how tired I was. Botched 7 when I missed the reentrant and overshot. Had to look at the map and figure out where I was instead of just picking a good route as on the other legs.
Splits are posted.

orienteering (sprint) 15:02 [4] *** 2.5 km (6:01 / km)
spiked:12/13c shoes: Avia

Rested long enough to change into running shoes so I could download and then back out on the short sprint. Thrown off a bit by the change of map scale but many of the controls were common with the earlier courses so no navigation problems. One bad route to 7 which took me through more woods than necessary. Very tired by the end.

Sprint: Long - Splits

Sprint: Medium - Splits

Sprint Short - Splits

Saturday Feb 10, 2007 #

run (road) 57:49 [1] 6.0 mi (9:38 / mi)
shoes: Saucony Grid Shadow

Does not look good for 30 miles this week. Would need 25 over the weekend and tomorrow is sprint course orienteering. Probably needed the rest anyway. Just an nice easy 6 today. Lee Annandale 50 route. 9:44, 9:43, 9:48, 9:48, 9:36, 9:10

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

At Eum Paw Paws 3:30-5. Some West Coast Swing and then review of stuff which will be at Snowflake Ball tomorrow. I was totally out of it today and could not remember any of the West Coast Swing from the earlier classes.

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

At Belair Square Cats 7:30-10pm.

Friday Feb 9, 2007 #

Square dancing (plus, rounds) 10:00 [1]
slept:3.0 shoes: Dockers Gordon

As expeceted I was up late working then in to work early. Bev had to go out of town for family emergency so no rush to get to dancing at 7:30pm and I worked late as well.
At Merry Notes 8:30-9:30pm.

Thursday Feb 8, 2007 #

Square dancing (rounds, plus) 25:00 [1]
(sick) shoes: Dockers Gordon

Headache all morning so late to work and no time for the longish run I had hoped to do. Plus I will have to stay up late tonight to finish some documentation which is supposed to go out in a release tomorrow.
At B&B 7:30-9:30. Still not feeling 100% and Bev was tired as well so danced a bit less than usual.

Wednesday Feb 7, 2007 #

Note
weight:177lbs

Last nights 1-2" snow was to much for Fairfax Co schools so evening activities were cancelled so tonight's square dancing had to be cancelled.
So instead of working late, going home to run, or just getting a good nights sleep; I had dinner with Bev and stayed out to late.

Tuesday Feb 6, 2007 #

run (trail,road) 37:44 [2] 4.5 mi (8:23 / mi)
shoes: Saucony Grid Shadow

3:30pm Burke Lake. It has been so cold recently that todays 25F felt nice. Did not feel as tired as last week either. Had a surge around 1.7 miles when I was passed by another runner and stayed with him for awhile. (4:37), 8:45, 8:08, 8:10, (8:03)

Square dancing (plus dbd, rounds) 35:00 [1]
shoes: Dockers Gordon

At Dixie Stars 8-10pm.

Monday Feb 5, 2007 #

Square dancing (advanced) 30:00 [1]
(rest day) shoes: Dockers Gordon

At Advanced class 7:40-9:30pm.

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