Training Log Archive: bishop22In the 28 days ending Feb 28, 2010:
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Sunday Feb 28, 2010 #
12 PM
Running race 23:27 [3] 5.0 km (4:41 / km)
slept:6.5
Patty was heading in to Canisius High School for the Chilly Challenge, so I decided to tag along, although my body was overly abused from yesterday. So, I just ran the race with Patty. We were 7:25 at the mile, then "7:03" for the second mile, into the wind, so it was clearly short, probably by about 30 seconds.
Running warm up/down 27:00 [2] 3.09 mi (8:45 / mi)
14 minutes before the race; 13 minutes after.
Saturday Feb 27, 2010 #
9 AM
Strength (Snow Shoveling) 1:05:00 [1]
slept:8.0
Another dumping of snow to deal with. The end of the driveway alone was a brutal 25 minutes cleaning up from the plow. Unburying the paper box and clearing the road near the mailbox also took a bit of time.
2 PM
Hashing 50:00 [2] 5.0 mi (10:00 / mi)
Rough estimate of distance I ran during the 600th Buffalo hash. We incorporated some of Buffalo's Powder Keg winter festival, but sadly the lines for tubing down the expressway ramp and visiting the world's largest ice maze were too long. But overall, lots of fun.
Friday Feb 26, 2010 #
Note
(rest day)
Snow day, so I worked from home, but did not get out (other than all the shoveling, but nate and Zach took care of the most recent effort).
12 AM
Strength (Snow Shoveling) 20:00 [1]
Trying to clear enough to make it manageable in the AM, since nate has to catch a bus at 5:30AM.
4 AM
Strength (Snow Shoveling) 15:00 [1]
slept:3.0
10 minutes to get nate's car out of the driveway; 5 minutes to get it back in.
nate was supposed to catch a bus to a programming contest at St. Bonaventure at 5:30am, and I needed to pick him up from a senior week sleepover in the village. I was able to get the car out of the driveway, but the 10-12" of snow that fell since I shoveled at midnight had not been plowed from the road, so the car was unable to plow thru that depth.
nate was supposed to catch a bus to a programming contest at St. Bonaventure at 5:30am, and I needed to pick him up from a senior week sleepover in the village. I was able to get the car out of the driveway, but the 10-12" of snow that fell since I shoveled at midnight had not been plowed from the road, so the car was unable to plow thru that depth.
6 AM
Strength (Snow Shoveling) 1:05:00 [1]
Back out to clear the rest of the driveway (except for the small section that we don't use).
Thursday Feb 25, 2010 #
9 PM
Running 30:03 4.0 mi (7:31 / mi)
max:168 slept:9.0
At work until almost 8:30, and it was getting nasty on the roads, but I can't be a wuss any longer and had to get some training done, so I was at the Y by 9. Decided to do some 440s (220 recovery), but was afraid of 10mph, so I started at 9.5 and went up 0.1 each time. I had enough left on the last (6th) to start at 10.0 and move from 10.1 to 10.5 during the last 220, without a problem.
6 x 440: 94, 93, 92, 91, 91, 88
I also did 3 x 100m strides at 9.0 on the way in.
6 x 440: 94, 93, 92, 91, 91, 88
I also did 3 x 100m strides at 9.0 on the way in.
Biking 20:00 [3] 6.42 mi (3:07 / mi)
ahr:132 max:140
Did the auto pilot program on the bike, with the goal of keeping the heart rate up as best as I could. Ended up getting the HR over 130 pretty quickly and spent much of the time over 135, so much better training than doing the Random Hill program, but much less interesting. The only way I was able to pull it off was the fact that I was in the middle of three TVs that had the Olympics, The Mentalist and Fox News, respectively. TV doesn't get much better than that!
Wednesday Feb 24, 2010 #
1 PM
Swimming 36:42 [3] 0.99 mi (37:05 / mi)
slept:6.25 weight:163.5lbs
4:14/8:32
1:36,38,37,37,37,38 (on 1:55)
3:34,31
My arms felt very heavy and it took me awhile to figure out it was due to last night's erg workout. I can't believe how much it slowed my times down today.
1:36,38,37,37,37,38 (on 1:55)
3:34,31
My arms felt very heavy and it took me awhile to figure out it was due to last night's erg workout. I can't believe how much it slowed my times down today.
Tuesday Feb 23, 2010 #
7 PM
Erging 21:22 5.0 km (4:16 / km)
slept:4.25
Went to the Y with Zach, but only one treadmill was open, so I decided to erg before running this time.
My first 5K erg effort, so I wasn't sure how hard to go. I was able to pick it up each K, 500m pace per K:
2:12.4, 2:10.8, 2:10.7, 2:06.5, 2:00.6
So, I did manage 8:14.2 for the last 2K.
My first 5K erg effort, so I wasn't sure how hard to go. I was able to pick it up each K, 500m pace per K:
2:12.4, 2:10.8, 2:10.7, 2:06.5, 2:00.6
So, I did manage 8:14.2 for the last 2K.
Running 25:39 3.0 mi (8:33 / mi) +148m 7:25 / mi
max:158
Then it was on to the treadmill. Wanted to do some hill work, so I did a 1 mi w/up, then 5 x 1/4 mile hills @ 7mph, with a 220 recovery after each (@ 6.6-7.0). Did the hills with inclines of 4%, 5%, 6%, 7%, 7% (didn't think I needed 8%).
Monday Feb 22, 2010 #
12 PM
Running 40:18 5.2 mi (7:45 / mi)
slept:7.25
Main-University-Winton-East
6:21 to Good (8:18 pace)
6:59 to Culver (7:58)
7:26 to East (7:48)
6:44 to Culver (7:46)
6:14 to Good (7:07)
6:34 to Y (7:35)
6:21 to Good (8:18 pace)
6:59 to Culver (7:58)
7:26 to East (7:48)
6:44 to Culver (7:46)
6:14 to Good (7:07)
6:34 to Y (7:35)
Sunday Feb 21, 2010 #
Note
(rest day)
Day full of hockey: Luke at the Blue Cross Arena, then the Amerks, then home for the US win over Canada on TV.
I did manage to walk/jog all over downtown Rochester looking for a free ATM that was not inside a locked building.
I did manage to walk/jog all over downtown Rochester looking for a free ATM that was not inside a locked building.
Saturday Feb 20, 2010 #
1 PM
Skiing 1:00:00 11.0 km (5:27 / km)
At Mt Van Hoevenberg in parallel with the ESG Ski-O, which nate and Zach entered. The defending champ thought he was DQ'd when he punched an incorrect control, so he didn't finish, opening the door for nate, who, as it turns out, can still forget to check control codes, and MSP'd. Meanwhile, Zach decided he was out long enough when he came thru the stadium with two controls to go, having already lost his compass.
I skied around the stadium a bit, then did the East Mountain Cutoff, mostly hard, and some 4K intermediate trail, much of it fairly hard, then did another random loop out of the south end of the stadium.
I skied around the stadium a bit, then did the East Mountain Cutoff, mostly hard, and some 4K intermediate trail, much of it fairly hard, then did another random loop out of the south end of the stadium.
Friday Feb 19, 2010 #
12 PM
Running 47:57 [2] 5.73 mi (8:22 / mi)
slept:7.5
From Coop's house in Salem. Ran out around Salem Willows and back, nice and easy. Very windy by the ocean, or whatever the body of water was, technically, but mostly a crosswind at that point, luckily.
Thursday Feb 18, 2010 #
5 PM
Running 40:33 [2] 5.1 mi (7:57 / mi)
Long Bridge with Zach while Chelsea went to Crew practice.
We tried to visit track practice, but were denied by the desk attendent, who couldn't seem to understand that we did not want to use the facility.
We tried to visit track practice, but were denied by the desk attendent, who couldn't seem to understand that we did not want to use the facility.
Wednesday Feb 17, 2010 #
12 PM
Swimming 37:58 [3] 1.08 mi (35:09 / mi)
slept:6.25
4:09/8:21
1:33,34,35,33,34,34 (on 1:55)
3:31,30
1:33,34,35,33,34,34 (on 1:55)
3:31,30
Tuesday Feb 16, 2010 #
Note
slept:5.75 (rest day)
11+ hour workday bookended by taking Chris's car in for service meant I was tied up from 7:10am to about 8:20pm. So, I ate and watched Olympics, while Chris went to the Y...
Monday Feb 15, 2010 #
7 PM
Running 24:08 3.0 mi (8:03 / mi) +121m 7:09 / mi
max:154 slept:6.5
Gerbil at the Y, next to Chris. I went from 7.0 to 7.5mph on the first lap and hung out another lap, then I increased the incline by 0.5 every half-lap up to 5%, which I held for a full lap, then worked back down to 1%. On the last lap, I did 2 x100m strides at 9mph.
Erging 8:20 [4] 2.0 km (4:10 / km)
Had enough time for a 2K erg while Chris finished up her run. Had to finish strong to get under Chelsea's time from CRASH-B. Splits:
2:07.9, 2:07.7, 2:07.5, 1:57.7
2:07.9, 2:07.7, 2:07.5, 1:57.7
Sunday Feb 14, 2010 #
2 PM
Hashing 40:00 [2] 4.0 mi (10:00 / mi)
slept:6.0
V-Day hash in the city. The starting point was 8 Prince St. so I was thinking that was near Main (since numbering in most, logical, cities starts at Main), and when I turned onto Prince the first parking lot was crawling with po-po and some firetrucks. I was worried that there was another Haz-Mat incident, so I drove around the corner and parked and called the hotline. So, Rochester starts the numbering at East, not Main. and the hub-bub was unrelated to the hash.
A cold, urban trail, but it included a stop for some tasty hot chocolate at MS's house.
A cold, urban trail, but it included a stop for some tasty hot chocolate at MS's house.
Saturday Feb 13, 2010 #
2 PM
Skiing 56:13 7.0 km (8:02 / km)
slept:9.0
Went down to Harriet Hollister with nate and Zach. Skied with Zach, who had to wait for me a bit during the first half, but not during the second half. A big change from about 6 weeks ago, when I had to wait for him a lot, trying to get up Racoon Run. This time he went down Little Whiteface, while I decided I had better take my skis off for the final drop and turn.
Friday Feb 12, 2010 #
6 PM
Running 31:53 [2] 4.0 mi (7:58 / mi)
weight:161lbs
Short run after work. Did the Plank-Five-Beacon loop again.
Splits: 8:12, 7:58, 8:13, 7:28
Last mile was to keep it under 32 and was not particularly easy since there were icy sections on the less-traveled roads.
Splits: 8:12, 7:58, 8:13, 7:28
Last mile was to keep it under 32 and was not particularly easy since there were icy sections on the less-traveled roads.
Thursday Feb 11, 2010 #
7 PM
Running 29:05 4.0 mi (7:16 / mi)
slept:6.0
Gerbil at the Y
1 lap from 7.0 to 7.5 mph
1+ lap at 7.5
At 0.6 I moved up to 7.6, and up another 0,1 each 0.1 all the way to 9.2 mph, then back down to 8.0 until 3.5 miles. Did 4 x 100 strides (9.2, 9.4, 9.6, 9.9) during the last 1/2.
Splits:
8:05, 7:04, 6:44, 7:12
1 lap from 7.0 to 7.5 mph
1+ lap at 7.5
At 0.6 I moved up to 7.6, and up another 0,1 each 0.1 all the way to 9.2 mph, then back down to 8.0 until 3.5 miles. Did 4 x 100 strides (9.2, 9.4, 9.6, 9.9) during the last 1/2.
Splits:
8:05, 7:04, 6:44, 7:12
Erging 8:12 [4] 2.0 km (4:06 / km)
After the run, I had just enough time, before I had to pick Luke up from basketball practice, to do a 2K erg session, in honor of Chelsea's CRASH-B competition coming up on Sunday. I went 8:11.6 to give her a very tough target.
Splits: 2:07.0, 2:04.6, 2:01.3, 1:58.7
Splits: 2:07.0, 2:04.6, 2:01.3, 1:58.7
Wednesday Feb 10, 2010 #
9 PM
Swimming 40:04 [3] 1.14 mi (35:08 / mi)
slept:6.0
4:06/8:13
1:32,34,36,34,32,31 (on 1:55)
3:34,31,26
1:32,34,36,34,32,31 (on 1:55)
3:34,31,26
Tuesday Feb 9, 2010 #
1 PM
Running 1:06:07 [2] 7.91 mi (8:22 / mi)
slept:4.0
Feeling guilty about yesterday, I was certainly going to get out at lunch, since I'm headed for the Sabres game tonight. When both of my 2pm meetings got canceled, I took that as a sign that I should extend the run a bit, so I did.
From the Y, I went up Hudson-Norton-Clinton-Ridge, then across the Vet Bridge and back via Lake Ave. This is the full route.
From the Y, I went up Hudson-Norton-Clinton-Ridge, then across the Vet Bridge and back via Lake Ave. This is the full route.
Monday Feb 8, 2010 #
Note
slept:7.0 (rest day)
Had to slip out to catch nate 2pm Sectional relay race, then had to get Luke to hockey practice right after work, then Zach had a game at 8.
On days like today, I need to find a way to sneak something in. I think if it wasn't so cold, I would have run while Zach was getting ready for the game, so I'm just a loser.
On days like today, I need to find a way to sneak something in. I think if it wasn't so cold, I would have run while Zach was getting ready for the game, so I'm just a loser.
Sunday Feb 7, 2010 #
5 PM
Swimming 33:38 [3] 0.97 mi (34:40 / mi)
4:01/8:08
1:33,33,32,31,31
3:31,25
1:33,33,32,31,31
3:31,25
Biking 20:00 [3] 6.51 mi (3:04 / mi)
ahr:124 max:135
Auto Pilot program @ 98rpm average, so mostly level 10, but some chunks of 11.
Erging 14:03 3.4 km (4:08 / km)
1 min w/up, then I did the 2K effort that Chelsea has to do next week, splits were:
2:07.5, 2:05.3, 2:04.9, 1:59.9
Started out at 22-23 spm and gradually increased until I was right about 30 for the last 500.
Then did an easy 1K at 2:27/2:19.
2:07.5, 2:05.3, 2:04.9, 1:59.9
Started out at 22-23 spm and gradually increased until I was right about 30 for the last 500.
Then did an easy 1K at 2:27/2:19.
Saturday Feb 6, 2010 #
4 PM
Running 28:00 [2] 2.14 mi (13:05 / mi) +146m 10:48 / mi
slept:6.0
Avoided not working out today by running in the wooded hills of Addison with Tim. Mostly on makeshift trails, plus a bit of terrain running. I'll have to see if I can calculate the climb, since there was a fair amount.
Friday Feb 5, 2010 #
2 PM
Running 33:20 [2] 4.0 mi (8:20 / mi)
Managed to sneak in a short run from home before I had to pick Luke up for the trip to Elmira for his hockey tournament. Ran the Plank-5 Mile-Beacon loop.
Wednesday Feb 3, 2010 #
12 PM
Swimming 32:16 [3] 0.91 mi (35:27 / mi)
slept:7.5
4:02/8:17
1:31,31,33,32,30
3:36,27
Tight schedule today, but I had to make sure I got out at lunch, since I had a First Aid refresher class tonight.
1:31,31,33,32,30
3:36,27
Tight schedule today, but I had to make sure I got out at lunch, since I had a First Aid refresher class tonight.
Tuesday Feb 2, 2010 #
12 PM
Running 45:55 [2] 5.65 mi (8:07 / mi)
slept:6.0 (sick)
Blew off the noon meeting and went for a run, since I wouldn't be likely to run after Zach's ski meet this evening.
Ran East-Colby-ped bridge over 490-Norris-Culver-Monroe and back to the Y.
Splits:
7:13 at Goodman (8:27 pace)
7:10 to Culver (8:11)
15:16 to Monroe (8:17)
16:15 in (7:48)
Cough is finally subsiding (I think).
Ran East-Colby-ped bridge over 490-Norris-Culver-Monroe and back to the Y.
Splits:
7:13 at Goodman (8:27 pace)
7:10 to Culver (8:11)
15:16 to Monroe (8:17)
16:15 in (7:48)
Cough is finally subsiding (I think).
Monday Feb 1, 2010 #
Note
slept:6.0 weight:162lbs (rest day)
Meetings included 11-2 and had CPR/AED refresh training from 5-7 (at least it did not go to 8), after which it was time to watch the Sabres, not run!
6 AM
Strength (Snow Shoveling) 16:00 [2]
Just a couple of inches, but didn't want the driveway to become a mess again.