Training Log Archive: TimGoodIn the 1 days ending Apr 18, 2001:
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Wednesday Apr 18, 2001 #
run (road/track) 46:33 [2] 8.27 km (5:38 / km)
Warmup: IwoJima to GU track & 6 1/3 laps 5410m 28:13
Cooldown: GU to IwoJima, 2860m 18:20
Cooldown: GU to IwoJima, 2860m 18:20
track 33:08 [4] 7.2 km (4:36 / km)
DCRRC Wed Track workout. Georgetown U. track. 7pm
run......jog....run....jog....run...rest....run......jog
800....(400)..400..(200)..200..(30s).1000...(4min) repeat
2:56.6 2:04.7 87.6 72.8 38.5 31.9 3:43.3 600m in 3:30, 30s rest
2:58.7 2:11.2 88.8 75.8 40.2 31.8 3:49.2 600m in 3:37
800 & 1000 at 5-10k pace (3:00 & 3:45) 400 @ 5k pace (88.3),
200 @ mile pace. I used 38:20 and 18:23 as my 10 & 5k paces. Haven't actually run those times recently but hope to. Many of the regulars were absent today (recovering from Boston Marathon) so I had to run alone and set my own pace. Hence I started to fast, and finished to slow.
run......jog....run....jog....run...rest....run......jog
800....(400)..400..(200)..200..(30s).1000...(4min) repeat
2:56.6 2:04.7 87.6 72.8 38.5 31.9 3:43.3 600m in 3:30, 30s rest
2:58.7 2:11.2 88.8 75.8 40.2 31.8 3:49.2 600m in 3:37
800 & 1000 at 5-10k pace (3:00 & 3:45) 400 @ 5k pace (88.3),
200 @ mile pace. I used 38:20 and 18:23 as my 10 & 5k paces. Haven't actually run those times recently but hope to. Many of the regulars were absent today (recovering from Boston Marathon) so I had to run alone and set my own pace. Hence I started to fast, and finished to slow.
Square dancing (plus) 25:00 [1]
At Boomerangs: 8-9:40pm