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Training Log Archive: TimGood

In the 7 days ending Apr 16, 2005:

activity # timemileskm+m
  Square dancing6 4:10:00
  orienteering1 3:10:29 8.13(23:25) 13.09(14:33) 625
  run3 2:21:49 15.47(9:10) 24.9(5:42) 555
  other1 30:00
  Total7 10:12:18 23.61 37.99 1180
averages - sleep:8.5 rhr:62 weight:171.6lbs

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Saturday Apr 16, 2005 #

run warm up/down (trail) 1:00:08 [2] 9.0 km (6:41 / km) +299m 5:44 / km
weight:173lbs shoes: Saucony ? (racing)

8am Warmup before XC race. 1 loop of 4k course plus some extra 30:44
Cool down after race another loop 29:24

run race (XC) 36:55 [4] 8.0 km (4:37 / km) +256m 3:59 / km
shoes: Saucony ? (racing)

MCRRC Difficult Run XC. Scotts Run Nature Preserve. 9am. Very tough course, all on trails some very steep and narrow. 2 4k loops. 2 stream crossings each loop and logs across the trail all over. Climb is what I measured 2 years ago using QOC's Dranesville O map of the area. Course was dry so went with running shoes instead of O shoes. 12th overall but only 7th over 40. Bettered my time of 38:14 in 2003. Jon Torrance had planned to run but was a no show.

Square dancing (rounds) 45:00 [1]
shoes: Rockport

At Eum Paw Paws 2-5pm. Rumba and Jive.

Square dancing (rounds, plus) 50:00 [1]
shoes: Rockport

7:30-11pm. Cancer Benefit Dance at Fairfax HS.
A near perfect day. A race in the morning followed by a Double Gulp. Round dancing with Bev in the afternoon followed by dinner with a salad bar. Dancing with Bev in the evening followed by ice cream.

Friday Apr 15, 2005 #

Square dancing (plus,rounds) 30:00 [1]
rhr:60 shoes: Rockport

At Whirling Squares 8-10pm.

Thursday Apr 14, 2005 #

other (tennis) 30:00 [2]
rhr:65 weight:171lbs shoes: other

Tennis with Jim G from work. Lost 6-2 but most of the games were close.

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

At B and B. 7-9:15pm. Completed my taxes after dancing instead of going running.

Wednesday Apr 13, 2005 #

run (road) 42:15 [2] 4.6 mi (9:11 / mi)
rhr:58 weight:171lbs shoes: Saucony Grid Shadow

6pm. Went running before dancing so I could work on taxes later tonight. From Hayfield HS to Van Dorn St around the little lake and back. Distance measured approximately by car later.

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

At Boomerangs 7:30-9:30.

Tuesday Apr 12, 2005 #

Square dancing (plus dbd) 30:00 [1]
rhr:64 slept:9.0 weight:172lbs (rest day) shoes: Rockport

At DBD 8-10pm. Caller class 7-8 but I called this week. Not really intended to be a rest day but I am starting to like this getting more sleep instead of running late at night.

Monday Apr 11, 2005 #

Square dancing (rounds) 30:00 [1]
rhr:63 slept:8.0 weight:171lbs (rest day) shoes: Toscana

At Rounds By George. 7:30-9:30pm

Sunday Apr 10, 2005 #

run warm up/down 2:31 [1] 0.5 km (5:02 / km)
shoes: Integrator04-studs

Jog to start of Goat.

orienteering (goat) 3:10:29 [3] **** 13.09 km (14:33 / km) +625m 11:45 / km
shoes: Integrator04-studs

NEOC: Mt Norwottuck/The Notch, 27th Billygoat. Slow and not very good navigation but I finished 33rd and got a T-shirt. Skipped 18 which looked to have saved me only 200m and 15m from the 13.29k 200m full course. Splits and comments are posted.

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