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Training Log Archive: TimGood

In the 28 days ending Feb 28, 2006:

activity

time

miles

Square dancing

11:25:00

run

7:31:27

51.53

(8:46)

82.93

(5:27)

orienteering

2:32:59

9.07

(16:52)

14.6

(10:29)

350

20 /

27c

74%

bike

2:31:31

XC ski

58:00

3.0

(19:20)

4.83

(12:01)

other

30:00

Total

25:28:57

63.6

102.35

350

20 /

27c

74%

averages - sleep:7 rhr:62 weight:184.5lbs

2:46

0:00

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Tuesday Feb 28, 2006 #

Square dancing (advanced, plus dbd) 45:00 [1]
shoes: Dockers Gordon

At Advanced 7-8, plus DBD 8-10. Have not gone to this tuesday dance in a long time, choosing instead to have a night off to work late or spend time with Bev without dancing. With WASCA festival coming soon with a full time DBD hall, need to get in some more DBD practice. [Not for me :) , Bev is worried she will have trouble keeping up]

run (road) 35:49 [2] 4.0 mi (8:57 / mi)
shoes: Saucony Grid Stabil

11:15 pm. Warm night, and I want to get back into some kind of regular workouts. Lee Graham 50 route. Still feeling the effects of the weekend so slow. 9:28, 9:07, 8:49, 8:25. Used the new MP3 player again, need to load it with a wider selection. Only have Al Yankovic and some square dances so far. Went with Al.

Monday Feb 27, 2006 #

Square dancing (octogon & double square) 30:00 [1]
shoes: Saucony Grid Stabil

At Capitol Squares Practice. 8-10. We have demos coming up at WASCA in March and VASRDA in May and need the practice.
Not completly wiped out from the weekend but did not try to run at all.

Sunday Feb 26, 2006 #

run long (road race) 1:44:00 [2] 10.0 mi (10:24 / mi)
shoes: Saucony ? (racing)

RRC 10mi Challenge. Columbia MD 8am. Very hilly course. Did not need this race to tell me how out of shape I am but it sure drove the point home. Had trouble getting up on time and barely made it to the race in time to miss the start by 39 sec. Not a problem since I planned to go slow anyway. Just had not planned on as slow as I went. Very stiff at the start but figured I would warm up which I did by 1 mile. Then got tired by the 3rd mile and was fading by the 4th. Yesterdays bathroom problems were nothing compared to today. Would have welcomed a portaJon or even some nice woods anywhere in the last 6 miles. Temperature was around 30 but strong winds and my slow speed combined to freeze me in the 2nd half. May be my worst 10 mile race ever. The mile markers for the race were apparently placed at random and I missed many but here are the splits anyway. 9:44, 3) 13:57, 5) 17:47. (41:28 at 5mi), 6) 10:58, 7) 11:07, 9) 26:49, 10) 13:37

Ran 65:07 in this race in 02 and an out of shape 70:24 in 04.

C • Not fun! 5

Saturday Feb 25, 2006 #

run warm up/down 8:26 [1] 0.84 mi (10:02 / mi)
shoes: Addidas

Warmup before DCRRC race. Half at my apartments before leaving and half on the grass at Belle Haven.

run long (road race) 2:03:08 [3] 25.0 km (4:56 / km)
shoes: Addidas

DCRRC Belle Haven 25k. 9am. From Belle Haven 1k N toward Alexandria then S to Mt Vernon and then N to BelleHaven. Out easy and ran comfortably until fading in the last 5 miles. Elected not to make my usual stop at the restroom about 6 1/2 miles from the finish. Regretted it on the last 2 miles. Mile splits from bike path markers. (6:55) 7:34, 7:37, 8:05, 7:28, 7:37, 7:33, 7:48, (8:28), 7:38, 8:03, 8:07, 7:59, 8:23, 8:46, (5:06)

Square dancing (rounds) 35:00 [1]
shoes: Dockers Gordon

At Eum Paw Paws. 3:40-6. Mostly Jive in Intermediate session, then stayed for advanced. Had originally planned to go Square Dancing later at 7:30 but to tired.

Friday Feb 24, 2006 #

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

At Merry Notes. 7:30-9:30.

Thursday Feb 23, 2006 #

Square dancing (rounds, plus) 40:00 [1]
shoes: Dockers Gordon

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

Wednesday Feb 22, 2006 #

Square dancing (mainstream) 15:00 [1]

At Boomerangs 8:30-9:30pm.

C • 25K 3

Tuesday Feb 21, 2006 #

Square dancing (plus dbd, rounds) 30:00 [1]
shoes: Dockers Gordon

At Dixie Stars 8-10pm.

bike (fluid trainer) 43:02 [2]
shoes: Diadora

Watched more of Freaks & Geeks on DVD. Would have watched the Olymipics but it was time for the news on NBC.

Sunday Feb 19, 2006 #

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

A bit cold to run on the beach this morning 20 degrees with a stiff wind so slept in. Morning dance session 10-11:30.

Went for a walk later with Bev but on the boardwalk. Still cold and windy with snow flurries.

Saturday Feb 18, 2006 #

run (beach) 18:14 [2] 2.0 mi (9:07 / mi)
shoes: Saucony Grid Shadow

8am. Run on the beach along the water line. From the Ramada to the Cavalier and back. Measured by car to be about 2 miles. Would have gone farther but as is usual for a morning run, needed a bathroom.
Temps not bad, in the 40s. Saw one guy in a wetsuit surfing.

Square dancing (rounds, plus) 2:00:00 [1]
shoes: Dockers Gordon

Sweetheart Weekend. Rounds 10-11, 3-4:30, squares 11-12, 1-3, both 8-11.

Friday Feb 17, 2006 #

Square dancing (plus, rounds) 40:00 [1]
shoes: Dockers Gordon

At Sweetheart Weekend in Virginia Beach with Bev. Headache on the drive down but recovered by dance time. 8-11pm.

Thursday Feb 16, 2006 #

Square dancing (plus, rounds) 30:00 [1]
shoes: Dockers Gordon

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

run (road) 33:21 [2] 4.0 mi (8:20 / mi)
shoes: Saucony Grid Shadow

Lee - Graham - 50 route. So much easier to run at night when it is warm. Still in the 50s at midnight. Spits. 9:01, 8:35, 7:58, 7:48

Wednesday Feb 15, 2006 #

Square dancing (basic) 35:00 [1]
shoes: Dockers Gordon

At Boomerangs. 7:30-9:30.

bike (fluid trainer) 35:49 [2]
shoes: Diadora

Watched some Olympics.

Sunday Feb 12, 2006 #

other (Shoveling snow) 30:00 [2]

Shoveling snow. All of Bev's deck. Looked to be about 10 inches but we did not measure. Wet snow perfect for snowballs and snowmen. Not great for shoveling or skiing. A little more strenuous than shoveling the driveway since the snow had to be thrown over the railing.

XC ski (classic) 58:00 [2] 3.0 mi (19:20 / mi)
slept:7.0 shoes: other

Over to Fort Hunt and skied around in the fields. Others had been there before so did not have to do much trail breaking. Snow was wet, and thin and slushy in places but there were a few good spots where it was just right. Do not know the distance since I skied all over. Just made up 3 miles to be equivalent to walking for an hour.

C • The inner road loop is 1.22 mi... 1

Saturday Feb 11, 2006 #

run (road) 17:31 [2] 2.0 mi (8:45 / mi)
shoes: Saucony Grid Stabil

4pm. Thought I would be going XC sking today but the snow seems to have been delayed. Only just starting to stick. Not nearly enough to ski but enough to be cold and slippery. Cut it short so I could get to Bev's before the roads got bad
8:57, 8:34.

Friday Feb 10, 2006 #

Square dancing (plus, rounds) 40:00 [1]
shoes: Dockers Gordon

At Merry Notes. 7:30-10pm.

run (road) 38:20 [1] 4.0 mi (9:35 / mi)
shoes: Saucony Grid Shadow

Lee Graham 50 route. Have to get back in habit of running. Forced myself out the door even though very late. Overdressed since I would not start unless I was warm. Very slow pace but better than nothing. 9:47, 9:32, 9:41, 9:21

Thursday Feb 9, 2006 #

Square dancing (plus, rounds) 30:00 [1]
shoes: Dockers Gordon

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

Tuesday Feb 7, 2006 #

Square dancing (plus dbd, rounds) 30:00 [1]
shoes: Dockers Gordon

At Dixie Stars. 8-10pm.

bike (fluid trainer) 40:25 [2]
shoes: Diadora

11pm. Another episode of Freaks & Geeks on DVD.

Sunday Feb 5, 2006 #

Event: Little Bennett - QOC

run warm up/down 6:39 [1] 0.8 km (8:19 / km)
shoes: Saucony Grid Shadow

Parking to registration and registation to start before orienteering, and registration to parking after running.

orienteering (blue) 1:42:49 [3] *** 10.5 km (9:48 / km) +350m 8:24 / km
spiked:14/20c shoes: Integrator05-studs

QOC: Little Bennett RP, MD. MD state champs. Blue course. 12:30pm. mid 40s. Tired from yesterday so pretty slow in 2nd half. A bunch of 2-4 minute mistakes of different types. Trouble with map, poor route choice, drawn off by other controls, 180, and running by a control.
Splits are posted.

orienteering (pickup) 50:10 [2] *** 4.1 km (12:14 / km)
spiked:6/7c shoes: Integrator05-studs

Control pickup after the meet.

MD Championships Blue - Splits

Saturday Feb 4, 2006 #

run warm up/down (road) 12:06 [1] 1.2 mi (10:05 / mi)
rhr:62 weight:189lbs shoes: Saucony ? (racing)

9:30 am. Bluemont Park VA. Warmup on the bike paths before the race. Distance estimated from 1/2 mile markers.

run race (road race) 53:53 [4] 12.0 km (4:29 / km)
shoes: Saucony ? (racing)

DCRRC: Custis 12k, Bluemont Park VA. 10am. Felt good at the start so went out faster than I should. 6:50 for first miles then steadily got slower. Very slow on the uphills.
Ran a minute and 1/2 faster last year on an icy course.

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

At Eum Paw Paws. 3:30-5:30pm. Bolero in intermediate class then stayed for first 1/2 hour of advanced for some Rumba. Could not stay for whole session because we had to go pig out at a spagettti dinner at 6.

Square dancing (mainstream, plus) 30:00 [1]
shoes: Dockers Gordon

At Sat night mainstream. 8-10pm. Also some easy line dances.

bike (fluid trainer) 32:15 [2]
shoes: Diadora

11:30 pm.

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