Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TimGood

In the 7 days ending Sep 30, 2001:

activity

time

miles

orienteering

1:14:08

3.92

(18:54)

6.31

(11:45)

Square dancing

1:00:00

run

53:36

7.21

(7:26)

11.61

(4:37)

track

38:01

5.13

(7:25)

8.25

(4:36)

Total

3:45:45

16.26

26.17

1:14

0:00

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Sunday Sep 30, 2001 #

orienteering (red) 1:14:08 [4] 6.31 km (11:45 / km)

DVOA: Horseshoe, MD, red. Ran well with a bunch of 1-2 minute errors. Hills and rocks were good training for Highlander. Definately need some hill work. Splits are posted.

red - Splits

Saturday Sep 29, 2001 #

run (XC-race) 42:18 [5] 10.0 km (4:14 / km)

MCRRC: Lake Needwood MD. 8:50am. Need to do some hill training, I was very slow on the uphills. Splits - mile 6:28, 5k 20:40 next mile 7:01. Finished 18/93, 5th master. Time was 2:27 better than 2 yrs ago, 4:17 better than 3 yrs ago.

run (cooldown) 11:18 [1] 1.0 mi (11:18 / mi)

Jog with Ted after race.

Friday Sep 28, 2001 #

Square dancing (plus) 30:00 [1]

At Merry Notes, 8-10pm. Some line dancing also. Had planned to run afterward but it was cold and I decided to rest for tomorrows race.

Thursday Sep 27, 2001 #

Square dancing (plus) 20:00 [1]

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

Wednesday Sep 26, 2001 #

track (warmup) 12:44 [2] 2.25 km (5:40 / km)

Washington and Lee HS.
warmup 1330m 7:25
cooldown 920m 5:19

track (intervals) 25:17 [4] 6.0 km (4:13 / km)

DCRRC Wed track workout. Washington and Lee HS. 6 times 800m at tempo pace with 200m jog rest. Light workout because many people had run 20mi race sun or had half marathon this weekend. (I did neither) Tempo pace should have been 3:10 but as usual I was to fast.
2:56.6 (68.2) 3:01.3 70.8 3:02.0 (69.6) 3:00.7 (73.7) 3:01.9 (76.7) 3:03.9 (76.3)

Square dancing (plus) 10:00 [1]

At Boomerangs. 8:30-9:30pm

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