Training Log Archive: TimGoodIn the 7 days ending Dec 22, 2001:
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Saturday Dec 22, 2001 #
run (warmup) 18:39 [2] 2.0 mi (9:19 / mi)
Warmup before race. On Mt Vernon bike trail.
run race (road race) 31:33 [4] 8.0 km (3:57 / km)
Potomac Valley Track Club Christmas Caper. 8k. Belle Haven VA. Out and back on Mt Vernon bike trail. My first below freezing run of the season, on with the tights. 4k split 16:15. Finished 6th, 2nd master. Time was 15s faster than on same course last July.
Square dancing (mainstream/plus) 15:00 [1]
At Dublin Dancers with Iolanthe. 8-10:30pm
Friday Dec 21, 2001 #
Square dancing (plus) 15:00 [1]
At Merry Notes. 8-10pm
Thursday Dec 20, 2001 #
Square dancing (plus) 20:00 [1]
At B and B. 7:45-9:30pm
Wednesday Dec 19, 2001 #
run (warmup) 18:57 [2] 3.3 km (5:45 / km)
Warmup 1660m 9:29
Cooldown 1640m 9:28
Cooldown 1640m 9:28
track (intervals) 33:35 [4] 8.04 km (4:11 / km)
DCRRC Wed workout. Washington and Lee HS. 6:50pm. 4 x 1600m at 10k pace with 1 lap jog rest. 6:05.3, (2:11) 6:06.2, (2:16), 6:06.9, (2:28), 6:04.0, (2:18)
Tuesday Dec 18, 2001 #
run (road) 32:49 [2] 4.0 mi (8:12 / mi)
9:45pm. Lee-Graham-50 Route.
Monday Dec 17, 2001 #
weights 20:14 [2] 0.3 mi (1:07:25 / mi)
9:45pm Upper body. Plus the jog there and back. Couple of minutes on rowing machine and some situps while waiting for the pin. Have not been in weight room since March and have not done a workout on a monday since August.
bike (fluid trainer) 25:08 [2]
11pm. Raining outside. Watched some monday night football.
Sunday Dec 16, 2001 #
run (warmup) 4:08 [2] 0.46 mi (8:59 / mi)
Warmup before orienteering.
orienteering (blue) 1:23:25 [4] 6.3 km (13:14 / km)
QOC: Great Falls VA. Early starter so I could work the finish. Not all the controls were hung yet but I did not know which ones so I spent a lot of time checking nearby features to ensure they were not mishung. Actual time for the course 62:27.
orienteering (pickup) 36:21 [3] 3.9 km (9:19 / km)
Control pickup after meet.