Training Log Archive: TimGoodIn the 7 days ending Feb 21, 2004:
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Saturday Feb 21, 2004 #
run (trail,road) 1:00:35 [3] 7.49 mi (8:05 / mi)
DCRRC SLR. 8am, 50 degrees so back to shorts. RRC 10mi challange tomorrow so a bit short today. Iwo Jima and out and back on Capitol Crescent. Turned around at mile marker just past Thompson's boat house. Ran most of it on the dirt next to the trail instead of the paved part. Felt good and kept an even pace even though running alone. 1/2 mile splits from the middle section. 4:05.0, 4:05.3, 4:03.4, 4:01.4, 4:03.4, 4:00.3, 4:00.4, 3:57.4
Ran a bit more than I had originally planned.
Ran a bit more than I had originally planned.
Square dancing (rounds) 45:00 [1]
At Eum Paw Paws. 2-5pm. Was not that tired after this mornings run but pretty beat after another 3 hours on my feet here. Thought my sore foot had been getting better but apparently not. Hurting again, especially after step-hops.
Friday Feb 20, 2004 #
Square dancing (plus,rounds) 30:00 [1]
At Whirling Squares. 8-10pm
Thought about going for a short run afterwards because it will be a short week. Race on sunday so will probably go easy tomorrow. Decided I would be better served by getting a good nights sleep.
Thought about going for a short run afterwards because it will be a short week. Race on sunday so will probably go easy tomorrow. Decided I would be better served by getting a good nights sleep.
Thursday Feb 19, 2004 #
Square dancing (plus,round) 35:00 [1]
At B and B. 9:30-10:30.
Wednesday Feb 18, 2004 #
track (Warmup) 15:07 [2] 2.68 km (5:38 / km)
Warmup 1000m 5:48, cooldown 1680m 9:19 Late as usual so not as much warmup as I would have liked.
track (intervals) 17:40 [4] 4.04 km (4:22 / km)
DCRRC Wed track workout. Washington and Lee HS. 7:10pm 37F. Web posted workout was for 3 or 4 x 1600m with 3 min rest. Got there late and just joined in the group as they went by. Surprised when they stopped 300m later. (counted that as part of the warmup) Workout had been changed to 400m with 100m rest. Did 4 with them and 4 more by myself when they finished. Workout called for up to 12 but I was not feeling that great. 92.0 (37.9) 92.0 (40.0) 92.5 (38.2) 90.2 (37.7) 93.0 (38.7) 90.4 (48.0) 88.9 (43.0) 91.2 (43.9)
Square dancing (basic) 20:00 [1]
At Boomerangs. 8:15-9:30 Supposed to call a tip but got out of it again when we ran out of time.
Tuesday Feb 17, 2004 #
Square dancing (plus dbd, rounds) 35:00 [1]
At Dixie Stars 8-10pm
Monday Feb 16, 2004 #
Square dancing (rounds) 30:00 [1]
7:30-9:30pm.
Sunday Feb 15, 2004 #
run (warmup) 9:00 [1] 1.5 km (6:00 / km)
Warmup before 0 meet. Map not with me so this is a placeholder until I estimate the distance.
orienteering (blue) 1:57:42 [3] 10.5 km (11:13 / km) +295m 9:50 / km
spiked:16/21c
QOC: Great Falls VA, Blue course. Temps in mid 30s I believe so went without hat and gloves. A bit colder than expected until hands warmed up. Cold again near the end after I slowed down. Woods seemed slicker than last week; combination of steeper terrain and wet muddy sections combined with snow or icy sections. Some problems on 6 in the rocks and some careless errors later. Took some less than optimal routes intentionally to get more practice. Did not help my time. Still not in good enough shape to run hard and was feeling yesterdays run. Slowed considerably after 70 minutes and beaten by almost everybody.
Splits are posted.
Splits are posted.