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Training Log Archive: TimGood

In the 1 days ending Feb 5, 2005:

activity # timemileskm+m
  run1 1:32:16 11.3(8:10) 18.18(5:05)
  Square dancing1 45:00
  other1 30:00
  Total1 2:47:16 11.3 18.18
averages - weight:173lbs

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Saturday Feb 5, 2005 #

run (warmup) 39:53 [1] 3.84 mi (10:23 / mi)
weight:173lbs shoes: Saucony ? (racing)

DCRRC Custis 12k:
warmup before the race. 27:54 2.84miles
Cooldown after the race 11:59 1 mile. Temperature before the race was high 30s, after the race low 50s.

run race (road race) 52:23 [4] 12.0 km (4:22 / km)
shoes: Saucony ? (racing)

DCRRC Custis 12k. Bluemont Park VA. Course changed again but mostly clear unlike last years run in the snow. Some very slick icy and snow patches. Recent training has included no speed work and little over 4 miles and I could tell. Faded in the 2nd half. From the trail markers I was doing 6:40 miles in the beginning, 7:06, 7:07 in the middle and a lot slower at the end. About the same pace as the 10mi race last month. Still managed to beat most of my age group competion. Weather warmed up more than I expected and I was a little overdressed; had not even brought shorts to the race. Previous times for this race (01)51:07, (02)48:45, (03)52:15, (04)53:14
Using the Vdot calculator: 47.5

other (ice removal) 30:00 [1]

Chip the ice off my sidewalk and the parking spaces I walk across going to my car. Shadow from the building keeps this from melting completely and it refreezes every night. Wanted to get the area cleared while the temp is up so I used my ice chipper to break up the ice and tossed the chunks to the sunny side of the lot where the sun would finish the job. Was going to just do the path but was having so much fun I cleared 3 spaces. Had to stop to get ready for dancing.

Square dancing (rounds) 45:00 [1]
shoes: Rockport

At Eum Paw Paws. 2-3:30 Jive with my normal partner, Bev. 3:30-5 Cha-Cha but Bev couldn't stay so I danced with one of the instructors. I must be getting better since I did not panic with her like I used to.

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