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Training Log Archive: TimGood

In the 7 days ending Feb 4, 2006:

activity # timemileskm+m
  Square dancing3 2:00:00
  run2 1:22:33 10.46(7:54) 16.83(4:54)
  orienteering1 34:55 2.17(16:03) 3.5(9:59) 1204 /8c50%
  bike1 32:15
  other1 30:00
  Total4 4:59:43 12.63 20.33 1204 /8c50%
averages - rhr:62 weight:184.5lbs

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Saturday Feb 4, 2006 #

run warm up/down (road) 12:06 [1] 1.2 mi (10:05 / mi)
rhr:62 weight:189lbs shoes: Saucony ? (racing)

9:30 am. Bluemont Park VA. Warmup on the bike paths before the race. Distance estimated from 1/2 mile markers.

run race (road race) 53:53 [4] 12.0 km (4:29 / km)
shoes: Saucony ? (racing)

DCRRC: Custis 12k, Bluemont Park VA. 10am. Felt good at the start so went out faster than I should. 6:50 for first miles then steadily got slower. Very slow on the uphills.
Ran a minute and 1/2 faster last year on an icy course.

Square dancing (rounds) 30:00 [1]
shoes: Dockers Gordon

At Eum Paw Paws. 3:30-5:30pm. Bolero in intermediate class then stayed for first 1/2 hour of advanced for some Rumba. Could not stay for whole session because we had to go pig out at a spagettti dinner at 6.

Square dancing (mainstream, plus) 30:00 [1]
shoes: Dockers Gordon

At Sat night mainstream. 8-10pm. Also some easy line dances.

Friday Feb 3, 2006 #

Note
(sick)

Thought I would get a run in during the day while the weather was nice, but network at work scheduled to go down in evening so I worked then and planned to run later. Then got a headache and went to bed instead.

Thursday Feb 2, 2006 #

Square dancing (rounds, plus) 40:00 [1]
weight:180lbs shoes: Dockers Gordon

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

Wednesday Feb 1, 2006 #

Square dancing (basic) 20:00 [1]
shoes: Rockport

At Boomerangs 7:30-9:30pm.

bike (fluid trainer) 32:15 [2]
shoes: Diadora

11:30 pm.

Sunday Jan 29, 2006 #

Event: QOC - Great Falls, MD
 

run warm up/down (shoulder) 16:34 [1] 1.8 mi (9:12 / mi)
shoes: Integrator05-studs

Warmup before QOC meet. Limited parking so I parked at Great Falls since I have a pass and ran to the meet site. 8:11 uphill before the meet, 8:23 downhill afterwards.

orienteering (brown) 34:55 [3] *** 3.5 km (9:59 / km) +120m 8:31 / km
spiked:4/8c shoes: Integrator05-studs

QOC: Great Falls VA. Last minute permit problems reduced the meet to just a White and Brown course. Bad day navigationally. Considering all the times I have run at Great Falls one might expect me to do better. Relocated well but should not have had to. Worst mistake was when I spotted #5 from a long way off and got there only to find it was #6.
C • Tricky Francis 1

other (cleaning) 30:00 [1]

8 hours cleaning at my mothers. Excercise came mostly from carrying out 4 old cabinets and getting them in the dumpster. The time came from vacuming and mopping. Back is sore today from all the bending, should have used an extension on the vacuum.
Contractors start the remodeling work monday

Brown - Splits

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