Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: TimGood

In the 7 days ending Sep 10, 2005:

	activity	#	time	miles		km		+m
	Square dancing	4	3:05:00
	orienteering	1	1:16:53	4.35		7.0		160	25 /	35c	71%
	run	2	1:16:07	8.88	(8:34)	14.29	(5:20)
	racewalk	1	13:00	0.97	(13:24)	1.56	(8:20)
	Total	6	5:51:00	14.2		22.85		160	25 /	35c	71%
averages - sleep:5.5 weight:175lbs

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Saturday Sep 10, 2005 #

Event: 2005 Sprint Series Finals

orienteering warm up/down (model) 21:46 [2] ***
shoes: Integrator03

Ran around in the model area for the sprints at Pawtuckaway.

orienteering race (sprint) 14:44 [4] ** 2.0 km (7:22 / km) +30m 6:51 / km
spiked:7/9c shoes: Integrator03

Sprint finals. Pawtuckaway SP. NH. Heat 3 flight 2 with Dean Sturdevant, Bill Pullman, Glen Tryson, Eric Smith. A bit worried since I do not rknow Dean or Bill but I should have the speed to pull it off. Out with the leaders and in front by 3. Comfortable ahead by 6 before blowing 7 and 8. Could not be sure of place since we had caught the first flight and the leaders of the 3rd flight caught us. Ran hard on the road to cross the line 2nd to Sergey R of the 3rd flight. Finished first in mine.
Splits are posted.

orienteering race (sprint) 16:12 [4] *** 2.11 km (7:41 / km) +55m 6:48 / km
spiked:8/10c shoes: Integrator03

Sprint finals. Heat 3, A1 semi finals. With Dave Onkst, Charlie DeWeese, Bill Pullman. Should be in good shape since I beat all 3 in the first round. Totally blew the first control and lost nearly 90s. Should have been all over but only Dave in the flight was clean. I was behind the 3rd flight but caught them at 2. Ran with Biggins, Sergey and Dave Dunham for the rest of the course. They were competing for the 2 spots of A2 semi while I was carried to 2nd (to Dave O) in mine.
Splits are posted.

orienteering race (sprint) 24:11 [3] *** 2.89 km (8:22 / km) +75m 7:24 / km
spiked:10/16c shoes: Integrator03

Sprint finals heat 3. With Dave O, Dave D., and Biggins. Not looking good as all beat me last heat. It was an honor just to be present. Out with the pack and in good shape leaving 1. Fell back a little in the rocks to 2. Lost more time on the dogleg as I had to wait for the train coming out as I went in. Could not close the gap and was dropped by 4. With my 4th place assured and feeling very tired, gave up after that and ran easy the rest of the way. Also made a bunch of mistakes.
Splits are posted.

Round 1 Short - Splits

Round 2 Short Course - Splits

Round 3 - The Finals! - Splits

Friday Sep 9, 2005 #

run (road) 22:14 [1] 2.28 mi (9:45 / mi)
shoes: Saucony Grid Shadow

Run with Ted near our hotel in Manchester. Just enough to loosen up for tomorrow. Distance estimated.

Thursday Sep 8, 2005 #

Square dancing (plus,rounds) 35:00 [1]
slept:4.0 shoes: Rockport

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

Wednesday Sep 7, 2005 #

run (road) 16:38 [2] 2.0 mi (8:19 / mi)
slept:7.0 weight:175lbs shoes: Saucony Grid Shadow

8am. Planned to run last night but fell asleep on couch after getting dressed to go. Since I was already dressed, I went out this morning. Short to avoid any bathroom issues and I had a 9:30 meeting to get to at work. 9:07, 7:31
Back on my home scale so weight below 180.

C • Weight 6

run (road) 37:15 [3] 4.6 mi (8:06 / mi)
weight:175lbs shoes: Addidas

6:30 pm. Had planned to go to track and do a last minute speed workout before the sprint finals but band was practicing there. Did the Hayfield VanDorn loop instead with 2 minutes fast, 1 minute easy after 8 min warmup. Fast was not that fast but better than nothing.

Square dancing (mainstream) 20:00 [1]
shoes: Rockport

At Boomerangs. 7:50-9:30.

Tuesday Sep 6, 2005 #

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

At Dixie Stars. 8-10. Round dance cuer on vacation so just squares tonight.

Sunday Sep 4, 2005 #

racewalk (treadmill) 13:00 [2] 0.97 mi (13:24 / mi)
max:126 shoes: Saucony Grid Shadow

Another late night so slept in. Not wishing to deal with rest room issues running the roads just went for a quick warmup on the treadmill, intending to go out afterward. Set the treadmill for cardio workout but could not get it to go faster than 4.5 mph so race walked instead of running. It kept telling me to put my hands on the bars to take my pulse which made it hard to walk and decreased the workout. Heart rate in low 100s for most. Increased when the incline got above 10%.
Glad the rest rooms were near and did not go for a real run afterward.

Square dancing (rounds, plus, dbd) 1:50:00 [1]
shoes: Rockport

SSDA. Columbus OH. Last day. 10-5, 8-11. More of the same plus did the dbd session. Took a longer rest in the afternoon.

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