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Training Log Archive: TimGood

In the 7 days ending Aug 10, 2003:

activity # timemileskm+m
  orienteering2 4:10:40 7.77(32:16) 12.5(20:03) 2605 /16c31%
  run3 1:00:54 7.67(7:57) 12.34(4:56)
  walk2 57:33 3.0(19:11) 4.83(11:55)
  Square dancing1 25:00
  swim1 10:00
  Total5 6:44:07 18.43 29.67 2605 /16c31%
averages - sleep:5

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Sunday Aug 10, 2003 #

run (warnup) 8:17 [2] 0.9 mi (9:12 / mi)
slept:10.0

On roads. Warmup before run 2:55, after run 5:22. Had planned to warmup on the way to the start also but got about 10m up the ski slope and decided walking was a better idea.
Post race run was because I found I still had my punch card while changing to swim and had to return to finish to hand it in.

orienteering (red) 1:00:55 [4] 5.9 km (10:19 / km)

UNO Boulder Dash Day 2: Storrs Pond NH. Much better than yesterday on a much easier course. Should have run faster but I was pretty wasted from yesterday.

swim 10:00 [2]

In the lake after the race. Felt pretty good except when I slipped when climbing onto the platform and banged my ribs. Did not bother me then but got sore later.
Also spent 5 1/2 hours doing the auto-O between Hanover and Sargent Center.

Saturday Aug 9, 2003 #

run (warmup) 14:55 [2] 1.66 mi (8:59 / mi)
slept:0.0

Warmup on road and trail to start before Boulder Dash. Drove to NH last night and this morning so no sleep.

orienteering (red) 3:09:45 [3] 6.6 km (28:45 / km) +260m 24:01 / km
spiked:5/16c slept:0.0

UNO Boulder Dash Day 1. Burnt Mountain, Hanover NH. 12:38. Hot and humid at start. A very bad day got worse when it started to rain 1/2 way and I could not see much.

Thursday Aug 7, 2003 #

run (warmup) 17:18 [2] 2.0 mi (8:39 / mi)

Warmup on bike path before race.

run race (road race) 20:24 [4] 5.0 km (4:05 / km)

DCRRC Bon Air 5k. Out and back on W&OD bike path. No pressure to do well since I am out of contention in the summer series. When the going got tough, I got slower. Mile splits: 6:25, 6:56, 6:40.
Ran 19:32 last year, 19:05 in 2001, 20:13 in 2000.

walk 18:43 [1] 1.0 mi (18:43 / mi)

Cool down with Io after the race.

Wednesday Aug 6, 2003 #

Square dancing (plus) 25:00 [1]

At Boomerangs 8-10pm.

Tuesday Aug 5, 2003 #

walk 38:50 [1] 2.0 mi (19:25 / mi)

Trying to get Iolanthe to get a bit of exercise.

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