Training Log Archive: TimGoodIn the 7 days ending Feb 14, 2004:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||
|
|
|
|
|
|
| |||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||||||
Saturday Feb 14, 2004 #
run (road) 1:39:10 [3] 11.95 mi (8:18 / mi)
DCRRC SLR, 8am. 32F at start 35F when finishing. Scott Hill route. Plan was to get in a big hill in preparation for RRC 10mi challange race next week. Based on how I died on the hill, I am not ready. Iwo-Jima, trail past Airport, thru Crystal City, up big hill, around somewhere and back to Crystal City, and return. We did not not follow the planned route exactly so distance estimated from mile splits on the section with markers. It was originally supposed to be 11 miles but we went more.
Square dancing (rounds) 45:00 [1]
At Eum Paw Paws. 2-5pm.
Friday Feb 13, 2004 #
Square dancing (plus,round,line) 30:00 [1]
At Merry Notes. 8-10pm
Thursday Feb 12, 2004 #
Square dancing (plus,rounds) 30:00 [1]
At B and B. 7:30-9:30
Wednesday Feb 11, 2004 #
track (warmup) 19:07 [2] 2.32 km (8:14 / km)
Warmup. 10:40 1820m, cool down 8:37 1500m
Foot was still hurting a bit during warm up so not sure I would do the workout. Retied the shoe and felt better.
Foot was still hurting a bit during warm up so not sure I would do the workout. Retied the shoe and felt better.
track (intervals) 30:56 [4] 6.75 km (4:35 / km)
DCRRC Wed track work. Washington and Lee HS 7pm. Ladder workout. 800 @ 10k , 400 rest, 400 @ 5k, 200 rest, 200 hard, 30s rest, 1000 @ 10k, 4min jog then repeat. Workout called for 2 or 3 repeats but I only did 2. Was planning to run based on 40min 10k but got caught up in a faster group. 3:06.1 (2:20) 85.5 (79) 35.1 (37) 3:53.0 (3:57) 3:06.4 (2:36) 87.0 (84) 38.3 (37) 3:54.5
Foot hurt only on first 800 but ok after that.
Foot hurt only on first 800 but ok after that.
Square dancing (basic) 20:00 [1]
At Boomerangs. 8:15-9:30pm
Tuesday Feb 10, 2004 #
Square dancing (plus dbd) 30:00 [1]
At DBD at Thoreau. 8-10pm.
Monday Feb 9, 2004 #
Note
May have hurt my foot sometime Saturday. Top of the left foot feels bruised but has no marks. Last time this happened it was because I had tied my laces to tight during a race. Noticed it sunday, not a serious pain, just enough that I am aware of it and worried that maybe I should rest.
Square dancing (hex,double) 30:00 [1]
At Capitol Squares practice 8-10pm.
Sunday Feb 8, 2004 #
orienteering (blue) 1:35:19 [4] 7.4 km (12:53 / km) +140m 11:46 / km
spiked:15/20c
QOC. Greenbelt MD. Blue course. 11:50am Right around freezing but sunny. Still snow in the woods but footing not to bad. In spite of the not very fast pace, I had a good run. Ran with some confidence and not completely tired. Two significant errors and some small stuff. Splits are posted.
Square dancing (rounds) 32:00 [1]
Snowflake Ball. Falls Church VA. 3-5:30pm.
run (warmup) 4:00 [2] 0.75 km (5:20 / km)
11:40am Warmup before orienteering. Took a loop around the field to get my hands warm and decide what to wear in the woods.