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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TimGood

In the 7 days ending Jun 3, 2007:

activity # timemileskm+m
  Square dancing4 3:35:00 2.0 3.22
  orienteering1 1:42:32 5.47(18:45) 8.8(11:39)21 /27c77%
  run2 1:25:00 9.0(9:27) 14.48(5:52)
  walk1 40:00 1.5(26:40) 2.41(16:34)
  other1 30:00
  swim1 16:16 0.25(1:05:27) 0.4(40:40)
  calisthenics2 1:18
  Total7 8:10:06 18.22 29.3221 /27c77%

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Sunday Jun 3, 2007 #

orienteering race (beer chase) 1:11:16 [4] *** 6.7 km (10:38 / km)
spiked:14/20c shoes: Integrator06 studs

QOC Beer Chase. Out well but passed steadily until the first control. Mostly orienteered well and usually knew where I was. Lost time on 4 on the first loop looking on top of the spur (and then elsewhere when we did not see it) when the control was at the foot. The control descriptions clearly said south foot but it was raining my glasses were wet and I would have had to unfold my map to see them. Actually I had seen them to make sure I wanted a spur and not a reentrant but had not noticed the foot symbol, thought it was just south side. Big time lost on 8 on the 2nd loop, got hung up in the green leaving 7 and then ran the wrong way on the trail when I got out. Not much time lost then but I could not find 8 when I got there. Ran around looking and eventually found it in the same area I had been the whole time. Lost a place to Kissy somewhere in there but caught her on the open running on the last loop and held her off in the final beer.

orienteering (pickup) 31:16 [2] *** 2.1 km (14:53 / km)
spiked:7/7c shoes: Integrator06 studs

Pickup 7 controls after the beer chase.

calisthenics 41 [3]

20 pushups, 19 situps. Also included the two pullups I did friday while running past the exercise trail at Burke Lake. Was going to do 5 but hands were so sweaty I could not hold on to the bar.

Saturday Jun 2, 2007 #

other (yard work) 30:00 [1]

Yard work at my mothers. A lot of work with clippers and loppers, plus the manual lawn mower. Spent about 90 minutes.

swim (pool) 16:16 [3] 0.4 km (40:40 / km)

16 lengths of the apartment pool (12:16) then tread water in the deep end for 4 minutes.

Friday Jun 1, 2007 #

run (trail, road) 39:00 [1] 4.5 mi (8:40 / mi)
shoes: Saucony Grid Shadow

At Burke Lake, 2pm, 89F. (8:55), 8:53, 8:19, 8:22, (4:31)
Cool down with 6 holes of disc golf. Bettered my score from Tue with a 2 under par.

Square dancing (plus dbd) 1:40:00 [1]
shoes: Dockers Gordon

DBD dance at Lincolnia. 7:30-10pm.

Thursday May 31, 2007 #

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

At B and B. 7:30-9:30pm.

Wednesday May 30, 2007 #

calisthenics (pushup/situp) 37 [3]

20 pushups, 17 situps. Planned on 20 situps but was cramping so stopped while I could still get up.

Square dancing (mainstrean) 30:00 [1]
shoes: Dockers Gordon

At Boomerangs 7:30-7:30pm.

Tuesday May 29, 2007 #

run (trail, road) 46:00 [1] 4.5 mi (10:13 / mi)
shoes: Saucony Grid Shadow

Burke Lake 4pm. Blister on the back of the heel from orienteering sunday so took it easy. (6:05), 11:11, 10:24, 9:55, (8:26) Saw an owl flying thru the woods, it stopped on a branch, stared at me and took off again.
Cooled off with 6 holes of disc golf. Finally broke par. Birdied the first two holes, hit the basket on a long birdie attempt on 3, then threw the drive on 4 into the woods. Ended up -1, much better than the 2 over on friday.

Monday May 28, 2007 #

Square dancing (parade) 50:00 [1] 2.0 mi (25:00 / mi)
shoes: Reebok Walking

Falls Church Memorial Day Parade.

walk 40:00 [1] 1.5 mi (26:40 / mi)
shoes: Reebok Walking

Walk around the Kingstown lake with Bev after dinner. Now that we have a better idea where to look we saw the heron again.

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