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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: TimGood

In the 7 days ending Jul 24, 2005:

activity # timemileskm+m
  run3 3:38:55 25.19(8:41) 40.54(5:24)
  Square dancing4 1:55:00
  orienteering1 59:41 3.85(15:30) 6.2(9:38)
  walk1 25:00 1.0(25:00) 1.61(15:32)
  Total7 6:58:36 30.04 48.35
averages - sleep:6.3 rhr:99 weight:171.5lbs

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Sunday Jul 24, 2005 #

run warm up/down (trail) 12:00 [1] 1.2 mi (10:00 / mi)
slept:2.5 weight:170lbs shoes: Addidas

Out a bit late with Bev last night so only a few hours sleep before getting up to go the half marathon. Actually felt a bit cool as the temp at 6am was still below 70.
6:15am Warmed up on the C&O canal towpath before getting into the restroom lines.

run long (road) 1:58:17 [3] 13.1 mi (9:02 / mi)
shoes: Addidas

MCRRC: Rileys Rumble Half Marathon. Not much distance or heat work lately so I was just going to run easy. Planned to go out in 8 min/mile pace and see if I could pick it up from there. Weather was relatively cool in mid 70s but still very humid. Did not go quite as planned as I started to cramp up just after the 1/2 way point so slowed, walked, or stretched as needed. Not sure the mile markers were measured accurately since my times were all over and the hills should only account for some of it. 8:34, 8:17, 7:13, 7:40, 8:15, 7:24, 9:09, 9:09, 9:16, 11:33, 9:34, 12:29, 9:45 (1.1 mi) Offical time was 1:59:47 but I figured one last trip to the bathroom before the start was worth starting 90 seconds late.

walk (stroll) 25:00 [1] 1.0 mi (25:00 / mi)
slept:2.0 weight:171lbs shoes: Reebok Walking

Drank my weight back to 171 and seemed to be ok as far as the leg cramps went. A nap helped also.
11:30pm. Another late night walk with Bev while the weather is still somewhat cool. Gets my weekly milage over 30 for a brief moment. Expect temps in high 90s again next week.

Saturday Jul 23, 2005 #

Event: QOC: Summer Short Series Annapolis Sprint
 

orienteering race (sprint) 33:21 [4] *** 2.6 km (12:50 / km)
shoes: Integrator03

QOC: Annapolis Sprint A. 4:30 pm. Not much sprinting by me. Very tired and felt I was dragging the whole way on this hilly wooded course. This is where I use the I gave blood this week excuse. After some initial problems adjusting to 1:5000 scale I orienteered ok. Problem on 6 when I saw code 147 and thought I was at 7 and missed a trail jct on way to 13 but avoided the big mistakes and placed well. Jon T won in 22:23
I did some warming up in the parking area but did not measure or time it.

orienteering race (sprint) 26:20 [4] ** 3.6 km (7:19 / km)
shoes: Integrator03

QOC: Annapolis Sprint B. 6pm. Mostly open terrain and I ran much better. Messed up the 2 controls in the woods, one with a bad direction and the other with a less than optimal route choice. Eddie won in 21:56
Could not stick around for the social stuff afterward.

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

At Rising Stars with Bev. 8:30 -10:00. Missed the first 1/2 hour at 8pm getting back from Annapolis and taking a shower.

Friday Jul 22, 2005 #

run (road) 34:45 [2] 4.0 mi (8:41 / mi)
rhr:65 shoes: Avia

11:55 pm. Lee Graham 50 route.

Thursday Jul 21, 2005 #

Square dancing (plus,rounds) 30:00 [1]
weight:174lbs shoes: Toscana

At B and B with Io. 7:30-9:30

Wednesday Jul 20, 2005 #

Square dancing (mainstream) 30:00 [1]
rhr:65 slept:8.0 weight:171lbs shoes: Toscana

At Boomerangs 7:30-9:30pm.
Gave blood this afternoon so I will have an excuse for any poor racing this weekend.

Tuesday Jul 19, 2005 #

run warm up/down (road) 19:11 [1] 1.92 mi (9:59 / mi)
rhr:167 shoes: Addidas

Warmup on bike path before race 15:33, cool down after race 3:41. So humid I had to rehydrate after warming up.

run race (road race) 34:42 [4] 8.0 km (4:20 / km)
shoes: Addidas

DCRRC Belle Haven 8k. 7pm. Not enough heat training and I faded in the 2nd half even after going out slow. Mile splits from trail markers around 1.5 and 4.5 6:39 & 7:08

Monday Jul 18, 2005 #

Square dancing (rounds) 30:00 [1]
shoes: Rockport

At Rounds By George with Io. 7:30-9:30.

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