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Training Log Archive: TimGood

In the 7 days ending Apr 2, 2005:

activity # timemileskm+m
  Square dancing5 3:05:00
  run4 2:03:38 13.93(8:53) 22.42(5:31)
  orienteering2 1:28:45 4.98(17:50) 8.01(11:05) 32017 /29c58%
  walk1 8:00 0.67(11:57) 1.08(7:25)
  Total7 6:45:23 19.58 31.5 32017 /29c58%
averages - sleep:8.2 rhr:60 weight:167lbs

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Saturday Apr 2, 2005 #

run warm up/down (road, mud) 17:26 [1] 3.0 km (5:49 / km)
rhr:64 slept:9.0 shoes: Integrator04-studs

Warmup on the jog to the start.

orienteering race (pig short blue) 1:05:35 [4] *** 5.4 km (12:09 / km) +320m 9:22 / km
spiked:10/16c shoes: Integrator04-studs

OCIN Flying PIg, team trials. Not a spectacular day but a reasonable performance for me. Problems on 2 (drifted left), 3 (did not wait for compass to settle and ran hard in wrong direction), 4 (drifted right) and 7 (thought I was going to 8) . Slow going in the mud and I have never been good on hills especially steep slippery ones. Need to add some sort of hill work to my training.
Splits are posted.

Square dancing (mainstream,lines) 35:00 [1]

At Kentucky Kuzzins Covington KY. 8-10:30pm.

Friday Apr 1, 2005 #

run warm up/down (road,grass) 16:06 [2] 3.0 km (5:22 / km)
slept:2.75 shoes: Saucony Grid Shadow

Slept for a bit under 3 hours after watching Io's school play then left for Cincinnati at 2:30 am.
1pm. Warmup from the car to the start and back 3 times.

orienteering race (Pig Sprint) 23:10 [5] *** 2.61 km (8:53 / km)
spiked:7/13c shoes: Integrator04-studs

OCIN, Flying Pig, Team trials. Had trouble reading the course printing which lost time early finding the start triangle and made quick navigation decisions hard. Could not get the proper techinique for avoiding the gullies and made some questionable route choices. Finished farther back than I expected.
Splits & comments are posted.

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

At Frontier Squares in Cincinnati. 7-10:30pm. Used the internet to find a local club. Not quite the same without my usual dance partner but still a lot of fun.

Thursday Mar 31, 2005 #

walk (road) 8:00 [1] 0.67 mi (11:57 / mi)

2am. Drop off the rents after packing for the trip. Half walked and half jogged because it was colder than I expected.

Wednesday Mar 30, 2005 #

Square dancing (plus) 30:00 [1]
rhr:64 weight:167lbs shoes: Rockport

At Boomerangs 7:30-9:30. Packed for Flying Pig after I got home.

Tuesday Mar 29, 2005 #

Square dancing (plus dbd) 40:00 [1]
rhr:60 shoes: Rockport

At caller class 7-8, DBD 8-10. Did not have a full square for class unless I danced and called at the same time. To much for me so the regular caller did both and I only had to call the last 15 minutes when the rest of people showed up.

run (road) 45:58 [3] 6.0 mi (7:40 / mi)
shoes: Saucony Grid Shadow

11:30pm. Lee Annandale 50 route. 8:17, 7:41, 7:41, 7:48, 7:24, 7:07.

Monday Mar 28, 2005 #

Square dancing (hex) 30:00 [1]
rhr:55 slept:9.0 shoes: Rockport

At Capitol Squares. 8-10pm.
Skipped a planned bike workout to do homework for caller class tomorrow.

Sunday Mar 27, 2005 #

run (trail) 44:08 [1] 4.2 mi (10:30 / mi)
rhr:57 slept:12.0 shoes: Integrator03

After sleeping and reading all day, went over to Lake Accotink to do some off road running. One loop of the lake plus a bit more before it started raining. Nice relaxing pace. One goal of the run was to stretch out an older pair of O shoes. I think my feet have grown recently and all my O-shoes seem to tight.

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