Training Log Archive: TimGoodIn the 30 days ending Nov 30, 2003:
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Sunday Nov 30, 2003 #
weights 14:01 [3]
Weight room at apartments. Upper body only. Probably should have rested 2 days since last time, but need to get some kind of exercise to balance all the recent eating. Arms are a bit sore.
Saturday Nov 29, 2003 #
Square dancing (yah) 30:00 [1]
slept:4.0
At Dublin Dancers with Iolanthe. 8-10:30pm.
Friday Nov 28, 2003 #
weights 16:09 [3]
Upper body only. Weight room at my apartments.
Wednesday Nov 26, 2003 #
Note
Got my stitches out this morning. Still not completely healed. Supposed to wait another week before running. Guess there will be no Turkey Trot this year.
Tuesday Nov 25, 2003 #
Square dancing (plus,dbd) 30:00 [1]
DBD practice 8-10pm
Monday Nov 24, 2003 #
Square dancing (hex) 30:00 [1]
At Capitol Squares practice. 8-10pm.
Sunday Nov 23, 2003 #
Square dancing (plus) 30:00 [1]
Harvest Moon. 9:30-11:30am. Danced the whole session.
Saturday Nov 22, 2003 #
Square dancing (plus) 1:00:00 [1]
(injured)
At Harvest Moon Festival, Cherry Hill NJ. 10-12am, 1:30-4:30, 8-11. Very tentive at first to make sure the stitches in the leg were not going to cause any trouble. Seemed to be ok although I still limp because I am not supposed to bend the knee much. Steadily increased the dance time vs the sitting time. About 3 hours total dance time. Festival started last night but I sat and watched for all but 10min.
Monday Nov 17, 2003 #
Note
Butterfly bandanges did not seem to be doing the job so saw a doctor today. 7 stiches in the cut from yesterday. Plus a tetnus shot. Looks like another week off from running.
Sunday Nov 16, 2003 #
run (XC race) 23:44 [4] 5.0 km (4:45 / km)
MCRRC 5k Cross Country. Little Bennett RP MD. 9:30am No training, no speed work but race was conveniently held in park where QOC O meet would be held later. Out easy and tried to maintain my pace but had nothing in 2nd half (mostly uphill). Fell hard in first 1/4 mile ripping my tights and cutting leg. Ted beat me by over 2 minutes.
orienteering (blue) 1:50:24 [3] 8.6 km (12:50 / km) +260m 11:09 / km
spiked:17/19c (injured)
QOC: Little Bennet RP. MD. Blue course. 11am. Changed my tights and put a bandage on the leg. (it does not look good) Tired from race and ended up walking most of hills in 2nd half. Very conservative about falling so picked my way slowly thru the deadfall. Banged my leg on a log once, it hurt. Orienteering was not very difficult so I was almost double winning times.
Splits are posted.
Splits are posted.
run (trail) 19:05 [2] 2.94 km (6:29 / km)
8:55am Warmup before the the 5k race. Mostly on the course. Should measure distance on map, just guessing now.
Saturday Nov 15, 2003 #
walk (road) 37:00 [1] 2.2 mi (16:49 / mi)
Almost got up for DCRRC Sat long run. Back to sleep for 3 more hours instead. Walk to Library and back.
run (road) 34:55 [2] 4.0 mi (8:44 / mi)
3pm. Lee Graham 50 route. Not very hard since I have a lot planned for tomorrow.
Friday Nov 14, 2003 #
Square dancing (plus,rounds) 30:00 [1]
At Merry Notes. 8-10pm
Thursday Nov 13, 2003 #
Square dancing (hex) 30:00 [1]
Capitol Square practice. 8-10pm.
Wednesday Nov 12, 2003 #
Square dancing (mainstream) 25:00 [1]
At Boomerangs 7:30-9:30pm. Had planned to go to track workout for first time in months but it was raining pretty hard.
Tuesday Nov 11, 2003 #
Square dancing (plus DBD) 25:00 [1]
DBD at Thoureau. 8-10pm.
Saturday Nov 8, 2003 #
run (road) 20:49 [2] 2.2 mi (9:28 / mi)
Started my normal 4 mile route but much colder than expected so cut it short. Lee to Grahram Rd and back.
Thursday Nov 6, 2003 #
Square dancing (plus, rounds) 40:00 [1]
At B and B. 7-9:30pm.
Wednesday Nov 5, 2003 #
run (road) 36:13 [2] 4.0 mi (9:03 / mi)
2:30pm. Lee-Graham-50 route. Time to start some training again. Ribs are mostly better except when I am lieing down so I have no more excuse for being lazy. Working at home today since they are redoing the power at work.
Sunday Nov 2, 2003 #
orienteering (red) 1:38:49 [3] 8.09 km (12:13 / km) +285m 10:23 / km
spiked:9/14c
DVOA: Spackman Creek, Red course. Late starter, pretty much alone on the course. Tired from yesterday, slow and hesitant through most of the course. 4 significant errors, 3 near the control on the final approach and a 180 degree error leaving number 7. 12-15 min total. Dropped a few places in the standings.
Splits are posted.
Splits are posted.
Saturday Nov 1, 2003 #
orienteering (red) 1:31:29 [3] 7.41 km (12:21 / km) +390m 9:46 / km
spiked:9/11c
DVOA, Stuckey Pond, Red. Started out well. Rib pain mostly gone. Just out of shape now. Lost 4 minutes on 4 and more time hesitant to 8 before dying on the climb to 9 and struggling in. Trick or Treating last night with Io in Lancaster so got to meet around 1 am this morning.
Splits are posted.
Splits are posted.
orienteering (park0) 7:00 [4] 1.0 km (7:00 / km) +30m 6:05 / km
spiked:5/6c
US Team 1 Km Challenge. Talked into giving this a try. Out of shape yes, but I can still go hard for 1 km. Needed a big kick to make the 7min goal for my age after blowing the 2nd control. More fun later sitting comfortably on the porch of our cabin and heckling others on the way to 4 and 5.