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Training Log Archive: randallxski

In the 7 days ending Dec 2, 2006:

activity

time

miles

+ft

Running

3:26:10

17.37

(11:52)

27.95

(7:23)

Cycling

2:36:13

40.0

(3:54)

64.37

(2:26)

Shooting

2:00:00

3.73

(32:11)

6.0

(20:00)

20 /

40c

50%

Weight Training

30:00

Roller Skiing

15:57

2.0

(7:58)

3.22

(4:57)

Total

8:48:20

63.1

101.54

20 /

40c

50%

averages - weight:137lbs

3:58

0:00

» now

Saturday Dec 2, 2006 #

Event: ROC Annual Meeting & Scrooge-O

Note

Jingle Bell Run for Arthritis 5K

Here's our team, if you want to sponsor us.

Running race (Jingle Bell Run 5K) 18:24 [4] 3.1 mi (5:56 / mi)
shoes: Brooks Adrenaline GTS 6

Very windy, and in the mid-30s. The sun came out for the race, which helped a bit. I was slightly overdressed with lightweight tights, short sleeve silk shirt, long sleeve t-shirt, and hat & gloves.

Not a bad race. I felt like I left a bit in the tank at the end, just happy to be where I was in the crowd. I don't recall a top ten finish in the last several years. I need to find a way to dig deeper in the final 1/2 mile.

Results:
7/495 overall
2/26 in age group (top was 16 something...not a time I expect to hit any time soon)
Our team, the GC Penguins, finished 10th. I have no idea how team scoring is done, and I'm really not too concerned about it.

Running warm up/down (Jingle Bell Run 5K) 1:30:00 [3] 2.5 mi (36:00 / mi)
shoes: Brooks Adrenaline GTS 6

Shooting (GCL Run & Shoot) 2:00:00 [3] *** 6.0 km (20:00 / km)
spiked:20/40c shoes: Brooks Adrenaline GTS 5

Met up with Eric, Steve & Marty for some run & shoot practice at GCL after the 5K. There's a nice trail run that's about 2K with a climb that will get the heart pumping pretty good. Shooting was okay prone, but pathetic offhand.

Weight Training (Light Dumbbell Workout) 10:00 [3]

C • Strength training 2

Note

I missed the ROC BOD meeting and Scrooge-O because a spring on my garage door broke with 2 cars on the inside. Fortunately we found someone who was in the area and didn't charge a fortune to get it fixed.

Friday Dec 1, 2006 #

Note
(rest day)

After some hard workouts this week, I thought it best to rest up for the 5K tomorrow.

Thursday Nov 30, 2006 #

Roller Skiing (Pebble Hill / Bridgewood) 15:57 [3] 2.0 mi (7:58 / mi)

Another overcast, 60 degree evening. Only did 1 out/back due to lack of daylight.
8:22 out - double pole
7:34 back - no poles
Felt sluggish, but blamed it on the 40 miles on the bike yesterday. It wasn't until I got home that I realized the extra resistance was turned on the entire time!

Running (Matthew / Stony Brook hil) 12:42 [3] 1.8 mi (7:03 / mi) +66ft 6:49 / mi
shoes: Brooks Adrenaline GTS 6

Quick double loop starting at Matthew & Stony Brook. According to www.usatf.org/routes it includes about 20 meters of climb. Tough transition off the skis. The second loop felt much better.

Wednesday Nov 29, 2006 #

Cycling (Bike to Work on Mtn Bike) 1:20:22 [3] 20.0 mi (4:01 / mi)
shoes: North Face Trail Shoes

50 degrees and overcast. Left just after 7AM, and it was already light enough to see. I saw a hint of a nice sunrise, but it was behind me the entire way.

Shed a layer on the bike (hat and gloves). Stopped for 4 minutes to shed another layer (tights and mock turtle).

It seemed to be a few degrees cooler in Pittsford and beyond than in Fairport, so put the gloves back on along the way. Shorts were adequate.

Carried laptop, some rain gear, and way too many extra clothes...but forgot my lunch on the counter at home.

Perinton Park: 16:00
Basin: 30:00
Schoen Place: 40:00

Not bad for a mountain bike....

Cycling (Home from Work on Mtn Bik) 1:15:51 [3] 20.0 mi (3:48 / mi)
weight:137lbs shoes: North Face Trail Shoes

Mountain bike ride home on the Canal Path. Temperature in the low 60s. I can't remember the last time I had a 40 mile day, especially on the mountain bike. I was a little sluggish, but that's likely from the track workout last night. Had a bit of a headwind the entire way home, which is rather unusual. Heading west to east usually results in a tailwind.

35:00 Schoen Place
45:00 Basin
55:00 Perinton Park
~60:00 Hit the wall

I nearly had to walk my bike up the last few hills once I got off the canal path. I brought some gels in with me, but left them at work.

What a great day. I have to do that again

Tuesday Nov 28, 2006 #

Running (Speed Workout @ Fairport) 54:51 [4] 8.8 km (6:14 / km)
shoes: Brooks Adrenaline GTS 6

8:07 warmup (800+)
1000@T: 3:56
(400: 2:16)
1200@I: 4:45
(400: 3:21)
1200@I: 4:30
(400: 3:13)
1200@I: 4:32
(400: 3:14)
1000: 5:03
cooldown: 10:48 (800+)

Note

Noticed that my newest pair of running shoes are wearing out on the bottom already. Another great pair of shoes, but I don't even have 300 miles on them yet.

Weight Training (Dumbbells) 10:00 [3]

Light workout after the run

Monday Nov 27, 2006 #

Running (5 hills loop) 30:13 [3] 4.5 mi (6:43 / mi)
weight:137lbs shoes: Brooks Adrenaline GTS 6

Another gorgeous, 60 degree day. Running in shorts and lightweight polypro as the sun went down was such a treat. I felt great for the first 3 miles, but sluggish up the long, 4th hill.

1: 6:37
2: 6:38 (13:16)
3: 6:37 (19:53)
4: 6:56 (26:50)
4.5: 3:23 (30:13)

Weight Training warm up/down (Light weights & stretchin) 10:00 [3]
shoes: Brooks Adrenaline GTS 6

Sunday Nov 26, 2006 #

Note
weight:137lbs

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