Training Log Archive: TimGoodIn the 7 days ending Dec 2, 2006:
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Saturday Dec 2, 2006 #
run race (road) 1:43:19 [3] 13.1 mi (7:53 / mi)
weight:178lbs shoes: Addidas
DCRRC Gar Williams1/2 Marathon, 9:30 am. Out and back on the Mt Vernon Bike trail starting at Belle Haven. Temp high 30s to low 40s, quite a bit colder than the 60s and 70s of yesterday. Forgot about this race when I gave blood on Thursday. Went out a bit more conservatively than last weekend and held the pace better as a result. Splits from the mile markers on the bike path. First and last splits were over 1/2 mile, 7th & 8th were sligthly under a mile. (5:28), 7:43, 7:50, 7:29, 7:43, 7:42, (7:35), (7:11), 7:44, 8:06, 8:12, 7:44, 8:05, (4:49). Finished 53rd of 166 finishers.
run warm up/down (grass) 6:00 [1] 0.6 mi (10:00 / mi)
shoes: Addidas
Some warm up before the race. Mostly over to the bathrooms at the Marina and back.
Square dancing (rounds) 20:00 [1]
shoes: Dockers Gordon
At Eum Paw Paws. 3:30-5:00pm. Mostly Slow Two Step.
Friday Dec 1, 2006 #
run (road) 19:30 [1] 2.0 mi (9:45 / mi)
weight:178lbs shoes: Saucony Grid Stabil
9am. Last chance to enjoy the warm weather before the cold front and the showers, so a few miles in the morning. 9:10, 9:20. Feeling tired, but assumed it was from giving blood yesterday.
Thursday Nov 30, 2006 #
Square dancing (rounds, plus) 35:00 [1]
weight:178lbs shoes: Dockers Gordon
At B&B 7:30-9:30pm.
Think my morning weight was the lowest it has been all year. Gave blood in the afternoon, that should be worth another pound until I drink it all back.
Think my morning weight was the lowest it has been all year. Gave blood in the afternoon, that should be worth another pound until I drink it all back.
Wednesday Nov 29, 2006 #
run (trail, road) 37:10 [2] 4.5 mi (8:16 / mi)
shoes: Avia
1pm. Another warm day. Burke Lake 4.5 mile loop. Middle mile splits 8:39, 8:06, 8:09
Tuesday Nov 28, 2006 #
walk 25:00 [1] 1.0 mi (25:00 / mi)
shoes: Dockers Gordon
Walk with Bev.
Monday Nov 27, 2006 #
run (trail/road) 41:10 [1] 4.5 mi (9:09 / mi)
weight:179lbs shoes: Avia
3:30pm. Took advantage of new office location and nice weather to pop over to Burke Lake for a quick run. Still a bit stiff from run on Saturday. Ran the 4.5 mile course from the DCRRC race in Aug. Mile splits from along the lake trail starting about 1/2 mile in: 9:39, 8:54, 8:46
Square dancing (hex, double) 15:00 [1]
shoes: Dockers Gordon
At Capitol Squares practice. 9:20-10:20.
Sunday Nov 26, 2006 #
Note
Raked leaves at my mother's house for 90 minutes.