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Training Log Archive: bishop22

In the 28 days ending Feb 28, 2006:

activity

time

miles

Swimming

7:02:19

12.02

(35:08)

19.34

(21:50)

Biking

5:19:00

105.95

(3:01)

170.51

(1:52)

Running

4:44:12

35.42

(8:01)

57.0

(4:59)

Orienteering

1:49:36

7.62

(14:23)

12.26

(8:56)

10 /

11c

90%

Weights

1:12:00

Hockey

1:10:00

Hashing

53:00

5.3

(10:00)

8.53

(6:13)

Strength

43:00

Total

22:53:07

166.31

267.65

10 /

11c

90%

averages - rhr:47 weight:166.8lbs

1:37

0:00

» now

Tuesday Feb 28, 2006 #

Strength (Shoveling) 14:00 [1]

Several inches of fluffy snow last night had compressed into less than 2 by morning, despite the relatively cold night.

Swimming 42:44 [3] 1.19 mi (35:55 / mi)
rhr:50 weight:168lbs

3:58/7:58
1:28,9,30,29,8,7
3:15,14,12

A little sluggish, probably left over effect from swimming fairly hard Sunday night.

Monday Feb 27, 2006 #

Running 38:53 [3] 5.0 mi (7:47 / mi)

Gerbil at the Y with Nate. Started easy, worked up from 7.5mph to 8.5 during the 3rd mile, stayed there until 3.5, then worked back down to 7.5 by 4.5.

Last 3 miles: 7:26, 7:09, 7:50

Sunday Feb 26, 2006 #

Swimming 32:18 [3] 0.97 mi (33:18 / mi)

3:49/7:42
1:26,7,9,7,8,6 (on 1:40!)
3:10,05

Zach's hockey playoff game was delayed (they won 4-0, but it was still only 1-0 well into the 3rd period), so I missed the afternoon swim window, so had to hit the Y at 7:30.

Weights 18:00 [2]

1 circuit

Biking 23:00 [3] 6.05 mi (3:48 / mi)
ahr:130 max:140

Manual-level 11 (@89rpm)
The warm down was ending just as they were turning off the TVs at closing time. Chris had shown up as finished the weights and did 24 minutes on the treadmill before the closing hint was given.

Saturday Feb 25, 2006 #

Orienteering 45:08 [2] *** 2.62 mi (17:14 / mi)
spiked:2/3c

Ran on the Ellison Wetlands map - tried elusive control 17 from a different direction last time, thought I saw the correct spur, but at the top was someone's backyard. Relocated pretty quickly and found the real spur.

Friday Feb 24, 2006 #

Swimming 38:33 [3] 1.08 mi (35:42 / mi)
weight:169lbs

3:55/7:56
1:25,8,8,8,9,9,7,7 (on 1:45)
3:17,13 (on 3:45)

Our home scale seems to be 2 lbs light, so I've converted my weight, leaving a little work to do.

Biking 32:00 [2] 9.96 mi (3:13 / mi)
ahr:120 max:127

Manual-level 11 avg 89rpm (went a little easy today). Forgot to bring my script over to memorize for the presentation dry run we're doing this afternoon (that was how I was going to justify the long lunch).

Thursday Feb 23, 2006 #

Running 51:23 [3] 6.49 mi (7:55 / mi)

Made it to GTA this AM. With a bit of snow cover (for a change), things started out very nicely, probably north of 8-min pace for the first mile, then gradually they picked it up, dropping under 7-min pace by 3.5 miles, and dropping me shortly thereafter. So, it ended up being a good tempo workout for me (I told myself as I went back north of 8-min pace on the way in).

My ankle was not a concern at all during the run - it could use some ice now, though.

Wednesday Feb 22, 2006 #

Running 30:57 [2] 4.0 mi (7:44 / mi)

E-C-P easy. No acute ankle pain during the run, so I'll try to run a little harder tomorrow morning.
6:57 (G)
14:01 (C)
22:51 (G)
30:57 (in)

Tuesday Feb 21, 2006 #

Swimming 38:35 [3] 1.08 mi (35:44 / mi)
(injured)

3:43/7:28
1:26,30,0,0,29,9,9 (on 1:50)
3:21,22

Fastest 500 in a couple of years! Had someone chasing me for most of it - that took its toll on me for the rest of the workout.

Monday Feb 20, 2006 #

Weights 18:00 [2]
weight:166lbs (injured)

1 circuit at Bayview. Chelsea did it also, now that basketball season is over.

Biking 30:00 [3] 9.55 mi (3:08 / mi)
ahr:129 max:158

Random Hills-12 (89rpm)

Running 22:55 [3] 3.0 mi (7:38 / mi)

Gerbil - started easy, worked up to 8.5mph.

Sunday Feb 19, 2006 #

Hashing 53:00 [2] 5.3 mi (10:00 / mi)
(injured)

Cold one in Scottsville (the beers inside the cooler had turned to slushies at the beer stop). Wusses moved the circle indoors, so I didn't stick around (back to Nate's hockey party instead - supposed to be a sledding party, but with the unprecedented lack of snow, other activities were required - like falling into not-quite-frozen creeks).

Ankle seemed to survive. I've now given up "rest" as a possible cure.

Saturday Feb 18, 2006 #

Note
(injured)

Didn't try to jam anything in, since I had to leave for the rink with Luke at 8:30am, stay for Zach's game, then head to Olean for a wedding, arriving home just before 11:30pm.

Friday Feb 17, 2006 #

Biking 55:00 [3] 17.97 mi (3:04 / mi)
ahr:122 max:142 (injured)

23 min Random Hills-level 12 (91rpm, 119ahr)
32 min Manaul-11 (89rpm, 124ahr)

Skipped the weights so I could watch the USA ladies in their semi-final game. It was a shame that one of the local (Rochester) women coughed up the puck, leading to the tying goal. The head cases fell apart in the 3rd period - they thought they were playing against Hasek and refused to shoot, choosing instead to try extra cute passes.

Running 26:20 [2] 3.0 mi (8:47 / mi)

I was going to give my ankle 2 more days off of running, but I had to stick around the Y for OT and the shootout, and my back had had enough biking, so I jumped on the treadmill for some easy running.

There was no way they were going to win once it came to a shootout - the third shooter had a wide open net to shoot at, and couldn't put it in. Too bad, I was looking forward to a US/Canada game.

Thursday Feb 16, 2006 #

Swimming 39:04 [3] 1.14 mi (34:16 / mi)
weight:165lbs (injured)

3:52/7:52
1:27,8,9,9,8,8 (on 1:45)
3:13,10 (on 3:45)

Looks like the extra day the last couple of weeks has gotten me off the plateau I had hit.

Wednesday Feb 15, 2006 #

Weights 11:00 [2]
(injured)

No leg stuff.

Biking 35:00 [3] 13.0 mi (2:42 / mi)
ahr:127 max:156 weight:166lbs

Random Hills-12 for 20 min (93rpm, 124ahr)
Manual-11 for 15 min (91rpm, 131ahr)

Tuesday Feb 14, 2006 #

Swimming 39:14 [3] 1.14 mi (34:25 / mi)
weight:167lbs (injured)

3:54/7:52
1:27,9,30,1,1,29,7 (on 1:50)
3:15,11,10 (on 3:45)

Monday Feb 13, 2006 #

Note
(injured) (rest day)

Let's see what a day off does for the ankle, and then stick to swimming tomorrow (while being careful on the push-offs).

Sunday Feb 12, 2006 #

Swimming 38:01 [3] 1.08 mi (35:12 / mi)
(injured)

3:58/7:58
1:27,8,9,8,8,8,9,8 (on 1:50)
3:16,11

Had to skip hockey this AM because my ankle was especially sore from yesterday. I really need to have the ankle recover this week, to give me 6 weeks of training before the Pig.

Saturday Feb 11, 2006 #

Orienteering 1:04:28 [2] *** 5.0 mi (12:54 / mi)
spiked:8/8c (injured)

Nate and I went to the ski-o at Mendon Ponds, since we had volunteered to do flag pick-up, but the snow-starved skiiers wanted to go back out and pick them up, so Nate and I ran parts of the course. The control locations were trivial, so we worked on navigating off the beaten path, rather than following the trails. There is WAY more white on the southern part of the map than in the field. But I think I need my first map update attempt to come closer to home - like Ellison Park which could use a serious look.

Friday Feb 10, 2006 #

Weights 11:00 [2]
weight:167lbs (injured)

Skipped the legs to avoid pressure on the ankle.

Biking 45:00 [3] 16.15 mi (2:47 / mi)
ahr:132 max:159

23min Random Hill-12 (93rpm, 131ahr)
22min Manual-11 (2min at 10) (90rpm, 133ahr)

Thursday Feb 9, 2006 #

Strength (Shoveling) 13:00 [2]
(injured)

Ankle too sore to do GTA this AM.

Swimming 29:21 [3] 0.85 mi (34:32 / mi)

3:54/7:44
1:25,7,7,5,5 (on 1:45)
3:21,15

A little quicker today, since it was shorter.

Running 3:30 [2] 0.42 mi (8:20 / mi)

Back to the car from the MMA after the Sabres lost in OT - at least they got a point by scoring with 27.3 ticks left.

Wednesday Feb 8, 2006 #

Note
(injured) (rest day)

Ankle was extra sore from the run followed by sitting around yesterday, so I went with a day off - trying to limit them to once every 2 weeks, since I have several X-training options now.

Tuesday Feb 7, 2006 #

Strength (Shoveling) 16:00 [3]

OK, so the record streak has come to an end. This was the first time I had to shovel in 2006! And it was only 3-4" of powder. They claim there will be snow every day thru the weekend now.

Swimming 42:36 [3] 1.19 mi (35:48 / mi)
(injured)

3:59/7:55
1:28,9,8,8,8,7,6 (on 1:50)
3:19,16,16

Running 38:50 [2] 4.57 mi (8:30 / mi)

Ran from Schroeder after dropping off Chelsea, then returned for her game. Ran Hard-Little B, etc, past Thomas thru Lowe's & back to Schroeder. Ankle pretty stiff after sitting thru the game.

Monday Feb 6, 2006 #

Weights 14:00 [3]
(injured)

1 circuit - skipped the leg extension since it puts too much pressure on the front tendon that my skates irritate.

Biking 44:00 [3] 13.45 mi (3:16 / mi)
ahr:126 max:138 weight:166lbs

Manual level 11, 86rpm.

Sunday Feb 5, 2006 #

Hockey 1:10:00 [3]
(injured)

Not smart to be out skating on my ankle, but it really only bothered me going backwards and when we were supposed to intentionally fall.

Saturday Feb 4, 2006 #

Swimming 41:37 [3] 1.16 mi (35:52 / mi)
(injured)

3:59/7:58
1:29,30,0,29,9,8,8 (on 1:50)
3:20,15

Ankle was bothering me on pushoffs during the 200s

Friday Feb 3, 2006 #

Biking 32:00 [3] 11.23 mi (2:51 / mi)
ahr:119 max:152 rhr:44 (injured)

Random Hills - levels 11 (for 10 min) & 12 - 93rpm. Was going to do weights and cycle longer, but had to hustle back for a meeting, which my boss promptly delayed 30 minutes.

Thursday Feb 2, 2006 #

Running 44:17 [3] 5.44 mi (8:08 / mi)
(injured)

GTA - only Erik, Frank and JV today. Ankle held up ok, except when I caught my foot on a road crown, crossing a street. Only able to hang for about 3 miles, though they were only running 7:25s.

Win 8:05 (7:25 pace) -
Blos 6:56 (7:27) - Univ -
Culv 6:56 (7:37) - East - Berk - Cant -
Monr 11:12 (8:45) &
in 11:06 (9:01)

Swimming 40:16 [3] 1.14 mi (35:19 / mi)

3:58/8:01
1:29,31,1,0,0,29,8 (on 1:50)
3:20,15

Wednesday Feb 1, 2006 #

Running 27:07 [3] 3.5 mi (7:45 / mi)
weight:167lbs (injured)

Tried out ankle on treadmill - didn't get worse while I was running, so that's a good sign. Didn't push my luck - kept it short.

0.5mi - 7.0 to 7.5mph
0.5mi - 7.5
2.0mi - 7.6 to 8.5 and back down (14:51)
0.5mi - 7.5

Biking 23:00 [3] 8.59 mi (2:41 / mi)
ahr:127 max:154

Random Hills - level 11 - 93rpm

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