Training Log Archive: TimGoodIn the 7 days ending Jun 12, 2004:
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Saturday Jun 12, 2004 #
run (road) 22:56 [2] 2.3 mi (9:58 / mi)
DCRRC SLR. Got there barely on time but when I heard the planned route I skipped it. It is the route with no bathrooms which always gives me trouble. I was feeling bad enough already so just ran from Iwo Jima to Georgetown and back. Have lots to do today before leaving on vacation on tues.
Square dancing (plus, rounds) 40:00 [1]
Lincolnia 7:30-10pm.
Friday Jun 11, 2004 #
run (XC race) 22:07 [4] 5.0 km (4:25 / km)
MCRRC Gaithersburg XC. 5k. 7pm. On grass, mostly flat, raining the whole time. No time to warmup. Not a very fast time but did run a fairly even pace. 1 & 2 mile splits 7:14, 6:56. Dan Quinn of QOC was 3rd. I was 32.
No warmdown either as I was on my way to the opera at 8pm.
No warmdown either as I was on my way to the opera at 8pm.
Thursday Jun 10, 2004 #
Square dancing (plus,rounds) 35:00 [1]
At B and B. 7:30-9:30pm
run (night) 31:00 [2] 3.5 mi (8:51 / mi)
11pm. Testing the lights again. This time on the bike path loop which goes thru the woods.
Wednesday Jun 9, 2004 #
run (warmup) 7:03 [2] 1.01 km (6:59 / km)
Warmup; 550m 2:50
Cooldown 550m 4:13
Cooldown 550m 4:13
track (intervals) 34:11 [4] 7.44 km (4:36 / km)
DCRRC Wed track workout. Washington and Lee HS. 7:10pm. Temp low 90s.
12x 400m with 1/2 lap jog rest. Tried to run around 89. 89.6 (76.2) 88.3 (77.5) 89.0 (85.7) 87.3 (80.5) 88.6 (82.3) 87.6 (82.2) 88.4 (82.6) 88.8 (81.4) 90.4 (78.8) 88.4 (87.3) 87.7 (83.5) 87.7 (91.3)
12x 400m with 1/2 lap jog rest. Tried to run around 89. 89.6 (76.2) 88.3 (77.5) 89.0 (85.7) 87.3 (80.5) 88.6 (82.3) 87.6 (82.2) 88.4 (82.6) 88.8 (81.4) 90.4 (78.8) 88.4 (87.3) 87.7 (83.5) 87.7 (91.3)
Square dancing (plus) 15:00 [1]
At Boomerangs 8:30-9:30pm.
Tuesday Jun 8, 2004 #
Square dancing (ms,plus) 30:00 [1]
At Rivermont Ramblers. 8-10pm.
Monday Jun 7, 2004 #
Square dancing (rounds) 35:00 [1]
7:30-9:30pm. Weight back to 172 this morning after a weekend of eating.
run (night road) 34:51 [2] 4.0 mi (8:43 / mi)
11pm. Lee-Graham-50 route. Wore my new lights to see how they worked. 10W light and the smaller battery. Need a better way to carry the battery. Just had it in the pocket of a bike shirt but it bounces to much.
Not feeling all that great again but picked up the pace a little near the end. 9:19, 8:54, 8:46, 7:53
Not feeling all that great again but picked up the pace a little near the end. 9:19, 8:54, 8:46, 7:53
Sunday Jun 6, 2004 #
run (road) 36:32 [2] 4.0 mi (9:08 / mi)
slept:12.0
6pm. Lee-Graham-50 route. Felt horrible. All the picnic food from yesterday is weighing me down.