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Training Log Archive: TimGood

In the 7 days ending Sep 18, 2005:

	activity	#	time	miles		km		+m
	Square dancing	3	2:05:00
	run	3	1:52:13	13.5	(8:19)	21.72	(5:10)
	orienteering	1	1:09:06	3.36	(20:36)	5.4	(12:48)	115
	racewalk	1	1:07:25	6.74	(10:01)	10.84	(6:13)
	walk	1	25:00	1.0	(25:00)	1.61	(15:32)
	Total	6	6:38:44	24.59		39.57		115
averages - sleep:6 weight:177lbs

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Sunday Sep 18, 2005 #

racewalk race (track) 1:00:00 [4] 10.04 km (5:59 / km)
slept:6.0 weight:178lbs shoes: Reebok Walking

PVTC 1 hour walk. Langley HS. 9am. I did not hear about this race until yesterday afternoon. Good thing I was lazy yesterday instead of going long as planned. Part of a postal event so competing against other races all over not just the small field we had. No racewalking practice recently unless I count the strolls with Bev, but figured I was in good enough shape to get 10k in. A caution for creeping on the first lap kept the opening pace slow but form and speed improved as I warmed up. 1600m splits: 10:14, 9:44, 9:31, 9:32, 9:24, 9:10. Total distance in the hour 10043m.

racewalk warm up/down (track) 7:25 [2] 0.8 km (9:16 / km)
shoes: Reebok Walking

800m warmup before the race.

orienteering (green) 1:09:06 [3] 5.4 km (12:48 / km) +115m 11:34 / km
weight:175lbs shoes: other

QOC: Lake Accotink. Green course. Hard racewalk always hurts physically so I felt pretty bad before starting even though I did not go out until 2pm. Mostly ran a comfortable easy pace instead of a hard fast one as dictated by the trail running. Even at a slow pace I managed to totally screw up 5 and 14 and lose 15 minutes.
Splits are posted.

Green - Splits

Saturday Sep 17, 2005 #

run (road) 32:22 [2] 4.0 mi (8:06 / mi)
shoes: Saucony Grid Shadow

11:30 am. Lee Graham 50 route. 8:50, 8:12, 7:49, 7:32. Had planned for longer run but slept in instead. Hoped to run 4 stop at home for the bathrooms then back out for more. Only got thru steps 1 and 2.

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

Eum Paw Paws. 3:20 - 6:00. Start of the new class series and we moved up a level. Had been going to beginner at 2 and intermediate at 3:30. Today we went to intermediate and stayed for advanced at 5.

Square dancing (mainstream) 25:00 [1]
shoes: Dockers Gordon

At Village Swingers in Kensington MD. 8:30-10. After dinner and changing drove to MD for more dancing.

Friday Sep 16, 2005 #

run (road) 45:41 [2] 5.5 mi (8:18 / mi)
shoes: Saucony Grid Shadow

8:30 am. Lee Graham 50 route in reverse direction preceded by 1.5 mile warmup and rest stop. Already hot in mid 70s with high humidity. 13:25, 8:18, 8:10, 8:10, 7:37

Thursday Sep 15, 2005 #

Square dancing (rounds, plus) 30:00 [1]
weight:176lbs shoes: Rockport

At B and B. 7:30-9:30pm.

Wednesday Sep 14, 2005 #

Square dancing (plus) 30:00 [1]
shoes: Rockport

At Boomerangs. 7:45-9:30

run (road) 34:10 [2] 4.0 mi (8:33 / mi)
shoes: Saucony Grid Stabil

Lee Graham 50 route. Still tired from Mega on sunday when I started but loosened up and felt pretty good by the end. 9:32, 8:26, 8:12, 8:00

Tuesday Sep 13, 2005 #

walk 25:00 [1] 1.0 mi (25:00 / mi)
weight:179lbs (rest day) shoes: Rockport

Still resting from Sunday. Skipped dancing and just went for a stroll with Bev.
Weight of 179 on home scale is getting pretty high. Managed to kept hydrated over the weekend and packed in more calories than needed for the 19k.

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