Training Log Archive: TimGoodIn the 7 days ending Nov 16, 2003:
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Sunday Nov 16, 2003 #
run (XC race) 23:44 [4] 5.0 km (4:45 / km)
MCRRC 5k Cross Country. Little Bennett RP MD. 9:30am No training, no speed work but race was conveniently held in park where QOC O meet would be held later. Out easy and tried to maintain my pace but had nothing in 2nd half (mostly uphill). Fell hard in first 1/4 mile ripping my tights and cutting leg. Ted beat me by over 2 minutes.
orienteering (blue) 1:50:24 [3] 8.6 km (12:50 / km) +260m 11:09 / km
spiked:17/19c (injured)
QOC: Little Bennet RP. MD. Blue course. 11am. Changed my tights and put a bandage on the leg. (it does not look good) Tired from race and ended up walking most of hills in 2nd half. Very conservative about falling so picked my way slowly thru the deadfall. Banged my leg on a log once, it hurt. Orienteering was not very difficult so I was almost double winning times.
Splits are posted.
Splits are posted.
run (trail) 19:05 [2] 2.94 km (6:29 / km)
8:55am Warmup before the the 5k race. Mostly on the course. Should measure distance on map, just guessing now.
Saturday Nov 15, 2003 #
walk (road) 37:00 [1] 2.2 mi (16:49 / mi)
Almost got up for DCRRC Sat long run. Back to sleep for 3 more hours instead. Walk to Library and back.
run (road) 34:55 [2] 4.0 mi (8:44 / mi)
3pm. Lee Graham 50 route. Not very hard since I have a lot planned for tomorrow.
Friday Nov 14, 2003 #
Square dancing (plus,rounds) 30:00 [1]
At Merry Notes. 8-10pm
Thursday Nov 13, 2003 #
Square dancing (hex) 30:00 [1]
Capitol Square practice. 8-10pm.
Wednesday Nov 12, 2003 #
Square dancing (mainstream) 25:00 [1]
At Boomerangs 7:30-9:30pm. Had planned to go to track workout for first time in months but it was raining pretty hard.
Tuesday Nov 11, 2003 #
Square dancing (plus DBD) 25:00 [1]
DBD at Thoureau. 8-10pm.