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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: TimGood

In the 7 days ending Apr 25, 2004:

activity # timemileskm+m
  Square dancing5 3:15:00
  orienteering2 3:04:58 9.54(19:24) 15.35(12:03) 44016 /29c55%
  run3 1:56:13 13.14(8:50) 21.15(5:30) 50
  Total7 8:16:11 22.68 36.5 49016 /29c55%
averages - sleep:5

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Sunday Apr 25, 2004 #

run (warmup) 8:00 [1] 1.0 km (8:00 / km)
slept:7.0

Warmup on road. Parking area to vistor center for bathrooms and back.

orienteering (red) 1:32:50 [4] 7.57 km (12:16 / km) +150m 11:09 / km
spiked:12/16c

Badger A-meet day 2. Red. Intermittent rain showers with mist and fog will make it hard for me to have the stellar day needed to move up. Only had my backup anti fog with me and have not had good success with it. Wet slippery rocks made for slow running. Tired also. Not a bad run for me under the conditions but Mark Voit reeled off a 64. Two major errors, ran to the #3 on the map instead of the control circle it was labeling, and could not find 8 once I got in the circle. Lost 4 and 5 mins. Antifog was practically useless by #5 and a faceplant on a fence near #9 got my glasses muddy so I had to wipe off whatever remained.
For the 2 days finished 2nd M45, 5th on red so I met my recent goals of top 3 in age group and top 5 on course, but just barely. If Dan Menahan had run day 2, I might have been 6th overall, and I was nowhere near the leaders on M40.
Splits are posted.

Square dancing (mainstream,plus,rounds) 45:00 [1]

Cancer benefit dance. Sussex WI. 1:30-4:30pm. Left soon after I finished for the 2 hr drive to near Milwaukee. Danced with Cassi, my partner from the last two National Conventions. Had a good time and made the trip worthwhile in spite of my so-so orienteering. Still a bit sad to have missed the Goat but with my minimal conditioning I probably would have faded and finished well back.

Saturday Apr 24, 2004 #

run (warmup) 18:00 [1] 2.5 km (7:12 / km) +50m 6:33 / km
slept:3.0

Badger A-meet WI. Warmup with a couple of jogs over to the campground for the bathroom and the run to the start. Had plenty of time to stretch and make O-suit repairs when the starts were delayed by an hour because of missing controls.
Went to bed last night at 1am after packing. Up at 3 to get the airport. Other hour of sleep was on the plane.

orienteering (red) 1:32:08 [4] 7.78 km (11:51 / km) +290m 9:59 / km
spiked:4/13c

Badger A-meet. Devils Lake SP. WI. Red course. Came to WI so I could go square dancing with my nationals partner who lives in Milwaukee. Would have gone to the goat otherwise or if had been scheduled sooner.
Expected to see flat terrain with lots of small contours and depressions. Instead it looked more like French Creek or West Point with rocks and lots of climb. Not my best orienteering. Ran well for my lack of training and recovered quickly but was always a litttle off. Add in a couple of stupid mistakes and my time is pretty bad. The spiked control percentage says it all. Still, a small field and I am in 3rd in M45 and not out of contention.
Splits are posted.

Friday Apr 23, 2004 #

Square dancing (plus, rounds) 45:00 [1]

At Merry Notes, 7:30-10:00pm.
This is how I rest up early flight to Badger A-meet tomorrow.

Thursday Apr 22, 2004 #

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

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

Wednesday Apr 21, 2004 #

run (road) 34:20 [2] 4.0 mi (8:35 / mi)

8am. Lee Graham 50 route. Was going to run late last night but by the time I was ready it had started to rain.
I am beginning to wonder if I measured this course accurately. I had not realized how slow I start and how much I speed up until I had accurate miles measured. Left the splits at home but am starting with 9:30 and finishing under 8. Next time I think I will run the course in the reverse direction

run (warmup) 25:53 [2] 3.02 mi (8:34 / mi)

On bike path. 1 mile at 10 min, rest at 7:50 pace. 1:19 was cooldown after workout.

run (road) 30:00 [4] 3.95 mi (7:36 / mi)

DCRRC Wed track workout. Track closed for a soccer game so we ran on the bike trails. 6x 3 min on and 2 min off. Trail has markers every 1/2 mile so all I have is estimates of distance. I ended up running alone the whole time so probably slower than I should have been. Averaging 7:30 miles for first 3 sets but slowed on last 2.

Tuesday Apr 20, 2004 #

Square dancing (dbd,rounds) 35:00 [1]

At Dixie Stars. 8-10pm.

Monday Apr 19, 2004 #

Square dancing (rounds) 35:00 [1]

7:30-9:30pm.

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