Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: TimGood

In the 7 days ending Sep 24, 2005:

activity

time

miles

Square dancing

3:55:00

run

1:32:05

10.99

(8:23)

17.69

(5:12)

orienteering

1:09:06

3.36

(20:36)

5.4

(12:48)

115

racewalk

1:07:25

6.74

(10:01)

10.84

(6:13)

Total

7:43:36

21.08

33.93

115

averages - sleep:5.7 weight:176.2lbs

2:23

0:00

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Saturday Sep 24, 2005 #

run (grass, road) 26:57 [2] 2.99 mi (9:01 / mi)
slept:8.0 shoes: Saucony Grid Shadow

9:15 am. From the Cherry Hill Hilton along river in Cooper River Park to Terrorist Victims Memorial and back. Nice place for a morning run since there was line of Porta Potties at a playground about 1 mile in.
Fall temps and a nice breeze made for a pleasant run. Should have gotten up earlier so I had more time.

Square dancing (rounds, plus) 1:57:00 [1]
shoes: Dockers Gordon

Delaware Valley Convention. Rounds 10:30-12. Plus 1:30-3:00, Plus with rounds 4-4:30. Rounds 8-9, Plus w/rnds 9-11. Die Hard 11-11:50. About 5:40 total floor time.
Think I may have twisted my left foot at Accotink last weekend. Ball/instep was starting to hurt when turning on it today.

Friday Sep 23, 2005 #

Square dancing (rounds, plus) 43:00 [1]
slept:3.0 shoes: Rockport

41st Delaware Valley Square & Round Dance Convention. Cherry Hill NJ. with Bev and Io. 8-11pm.

Thursday Sep 22, 2005 #

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

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

run (road) 33:22 [2] 4.0 mi (8:21 / mi)
shoes: Avia

11:30pm. Lee Graham 50 route. Felt tired as soon as I started. Probably from giving blood yesterday. 8:54, 8:23, 8:10, 7:55

Wednesday Sep 21, 2005 #

run (road) 31:46 [2] 4.0 mi (7:57 / mi)
weight:178lbs shoes: Saucony Grid Shadow

Another run that I should have taken the night before but went to sleep instead. Ran in morning since I plan to give blood this afternoon. Lee Graham 50 route. 8:43, 8:01, 7:35, 7:26. Starting to feel a little speed coming back. 8 min/mile pace does not seem so bad anymore.

Square dancing (plus) 15:00 [1]
shoes: Toscana

At Boomerangs 8:30-9:30.

Tuesday Sep 20, 2005 #

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

At Dixie Stars. 8-10pm.

Sunday Sep 18, 2005 #

racewalk race (track) 1:00:00 [4] 10.04 km (5:59 / km)
slept:6.0 weight:178lbs shoes: Reebok Walking

PVTC 1 hour walk. Langley HS. 9am. I did not hear about this race until yesterday afternoon. Good thing I was lazy yesterday instead of going long as planned. Part of a postal event so competing against other races all over not just the small field we had. No racewalking practice recently unless I count the strolls with Bev, but figured I was in good enough shape to get 10k in. A caution for creeping on the first lap kept the opening pace slow but form and speed improved as I warmed up. 1600m splits: 10:14, 9:44, 9:31, 9:32, 9:24, 9:10. Total distance in the hour 10043m.

racewalk warm up/down (track) 7:25 [2] 0.8 km (9:16 / km)
shoes: Reebok Walking

800m warmup before the race.

orienteering (green) 1:09:06 [3] 5.4 km (12:48 / km) +115m 11:34 / km
weight:175lbs shoes: other

QOC: Lake Accotink. Green course. Hard racewalk always hurts physically so I felt pretty bad before starting even though I did not go out until 2pm. Mostly ran a comfortable easy pace instead of a hard fast one as dictated by the trail running. Even at a slow pace I managed to totally screw up 5 and 14 and lose 15 minutes.
Splits are posted.

Green - Splits

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