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Training Log Archive: TimGood

In the 7 days ending Feb 12, 2005:

activity

time

miles

Square dancing

4:10:00

run

3:49:49

26.5

(8:40)

42.65

(5:23)

orienteering

1:37:48

5.47

(17:53)

8.8

(11:07)

305

14 /

19c

73%

bike

47:32

Total

10:25:09

31.97

51.45

305

14 /

19c

73%

averages - sleep:6.5 weight:171.4lbs

3:57

0:00

» now

Saturday Feb 12, 2005 #

run long (road) 2:27:05 [3] * 16.5 mi (8:55 / mi)
slept:7.0 weight:171lbs shoes: Saucony Grid Shadow

8am. DCRRC Saturday Long run. Sidewalks of the Marine Core Marathon Route. Basically running around DC on the marathon course, no map but I had a page of descriptions of the turns. I had only planned to go 10-12 miles but hung in for the whole distance.
Last night I moved my Sorbothane inserts from an old pair of Brooks to the Shadows. Feet have been sore recently as well as my back and I figured this might help.

Square dancing (rounds) 50:00 [1]
shoes: Thom Mcan

At Eum Paw Paw. 2-5pm. More Jive and ChaCha. Seemed to be mostly a review of last week.

Square dancing (mainstream, plus) 40:00 [1]
shoes: Thom Mcan

Out to dinner and right back for more dancing. 7:30-10pm

Friday Feb 11, 2005 #

Note

Checked out the Beta Vdot calculator. 10k on 12/18 48.73, 10mi on 1/8 48.62, 12k on 2/5 47.5 It was 52-53 a few years ago.

Square dancing (plus, rounds, lines) 30:00 [1]
weight:171lbs shoes: Rockport

At Merry Notes. 8-10pm.
Had planned to run later but very windy and I could not find my windbreaker. By the time I was ready to go out, I decided I would be better off going to bed so I would wake up in time to run Sat morning.

Thursday Feb 10, 2005 #

Square dancing (plus,rounds) 35:00 [1]
weight:171lbs shoes: Rockport

At B & B. 7:30-9:30

bike (fluid trainer) 47:32 [2]
shoes: Diadora

11pm. Got cold again so I did not feel like going out. Went for a two crossword puzzle ride indoors. Only had wed, thur Wash. Post puzzles, should have had another puzzle ready. Using a clipboard and the triathlon bars improved my writing technique so much I was done earlier than planned. Padded the ride by reading the comics also. Splits 13:48, 17:28, 16:16
Did some back exercises and stretching after riding.

Wednesday Feb 9, 2005 #

run (road) 33:23 [1] 4.0 mi (8:21 / mi)
weight:171lbs shoes: Saucony Grid Stabil

10:30pm Lee - Graham - 50 route. Another warm night and I went back to shorts. Still feeling tired. Splits: 8:30, 8:27, 8:17, 8:09. Lower back has been sore recently, wonder if it is related to the recent sore ribs. Realized that I had not noticed the ribs all day. Some stretching took care of that, they are still sore as well. Probably need get off the roads for awhile.
There was square dance class tonight but I did not have to dance. Just sit there as class coordinator.

Tuesday Feb 8, 2005 #

Square dancing (dbd) 35:00 [1]
shoes: other

At Thoreau 8-10pm. In an unusual square dance occurence, we had 5 extra men so I got to do the ladies part 1/2 the time. Caller class 7-8, 2 more songs done for the first time.

run (road) 49:21 [2] 6.0 mi (8:14 / mi)
slept:6.0 weight:172lbs shoes: Saucony Grid Shadow

11pm. Lee - Annandale - 50 route. Very nice out, mid 40s and roads were clear. Felt a bit tired in the first mile but warmup up ok. Added a little loop in a culdesac to make up for the short distance when I measured the course last month. Could not find my measurement notes so did not remember where the mile points were exactly for 2nd and 3rd miles, looks like 3rd one was in the wrong place. Splits: 8:33, 8:13, 7:39, 8:38, 8:07, 8:11

Monday Feb 7, 2005 #

Square dancing (advanced) 20:00 [1]
weight:172lbs (rest day) shoes: Rockport

Advanced class. 7:50-10pm. Did work for caller class tomorrow instead of running after I got home.

Sunday Feb 6, 2005 #

orienteering (red) 1:37:48 [3] 8.8 km (11:07 / km) +305m 9:28 / km
spiked:14/19c weight:172lbs shoes: Integrator04-studs

QOC: Little Bennett Regional Park. Red course. Up to 3 inches of snow. Very tired from yesterday and was slow on the uphills. No big problems orienteering just some problems running in a straight line.

Square dancing (rounds) 40:00 [1]
shoes: Rockport

Snowflake Ball. Falls Church HS 3-5:30pm.

Red - Splits

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