Training Log Archive: bishop22In the 29 days ending Feb 29, 2012:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | |||||||||||||||||||||||
Wednesday Feb 29, 2012 #
6 PM
Biking 23:00 [3] 8.3 mi (2:46 / mi)
max:135
Went to Bayview again with Zach, with no fire alarm this time.
Did 21 min of Random Hills-12 @94rpm. Seemed easier than usual.
Did 21 min of Random Hills-12 @94rpm. Seemed easier than usual.
Erging 8:11 [4] 2.0 km (4:06 / km)
Had just enough time to Row 2K. Splits: 2:02, 2:05, 2:04, 2:00. Legs were wobbly when done.
Tuesday Feb 28, 2012 #
6 PM
Running 45:44 6.0 mi (7:37 / mi)
Went to Bayview with Z, but as we were putting our stuff down the fire alarm went off, so we went out the fire exit to the car and drove to the Penfield Y.
Continued the marathon pace progression 5.1 miles at 7.9mph this week, after a 0.9 w/up from 7.0 to 7.8.
Splits: 8:00, 7:33, 7:32, 7:33, 7:33, 7:33.
I'd still like to know why the splits are slightly faster than the 7:35+ represented by 7.9mph. It seems to always be off in that direction. Is it poor measurement or control, or do I help the belt a bit more than "average" with a pushoff, or do I weigh the belt down slightly less than expected?
Continued the marathon pace progression 5.1 miles at 7.9mph this week, after a 0.9 w/up from 7.0 to 7.8.
Splits: 8:00, 7:33, 7:32, 7:33, 7:33, 7:33.
I'd still like to know why the splits are slightly faster than the 7:35+ represented by 7.9mph. It seems to always be off in that direction. Is it poor measurement or control, or do I help the belt a bit more than "average" with a pushoff, or do I weigh the belt down slightly less than expected?
Monday Feb 27, 2012 #
12 PM
Swimming 37:03 [3] 0.97 mi (38:12 / mi)
4:29/9:06
1:41,43,42,41,40
3:46,41
Arms were heavy today.
1:41,43,42,41,40
3:46,41
Arms were heavy today.
Sunday Feb 26, 2012 #
2 PM
Hashing 1:04:38 4.3 mi (15:02 / mi) +178m 13:19 / mi
ahr:127 max:162
RH3 from Tryon Park - the "new" parking lot that I did not know was active.
Nice trail, nice pack - except for the smokers at the stops, a disturbing new trend in Rochester that I have not seen elsewhere.
Nice trail, nice pack - except for the smokers at the stops, a disturbing new trend in Rochester that I have not seen elsewhere.
Saturday Feb 25, 2012 #
6 PM
Running 39:05 5.0 mi (7:49 / mi)
ahr:153 max:182
Finally got out for a faster workout this week. Only managed to get 4 x 1/2 mile in as the Y was getting to closing time and I wasn't particularly energized. I also did 4 x 100m strides at 9.0mph during the 1 mi w/dn.
The 1/2's were just at 8.5mph, with some 6.6 and some 7.0 during the 1/4 mile recoveries.
The 1/2's were just at 8.5mph, with some 6.6 and some 7.0 during the 1/4 mile recoveries.
Friday Feb 24, 2012 #
5 PM
Swimming 40:03 [3] 1.02 mi (39:15 / mi)
4:19/8:49
1:38,43,41,41,41
3:41,41
At Penfield Y, since Webster doesn't have Friday afternoon lap swim.
1:38,43,41,41,41
3:41,41
At Penfield Y, since Webster doesn't have Friday afternoon lap swim.
Wednesday Feb 22, 2012 #
6 PM
Running 47:02 [2] 5.36 mi (8:46 / mi) +19m 8:41 / mi
Easy run from the rink during Luke's hockey practice. Very easy.
Monday Feb 20, 2012 #
12 PM
Running 38:17 5.0 mi (7:39 / mi)
ahr:148 max:162
MP workout like last week, but with an extra mile.
7.0 mph to 7.9 for first 0.9 mi.
4.1 miles at 7.9 mph
7.0 mph to 7.9 for first 0.9 mi.
4.1 miles at 7.9 mph
Saturday Feb 18, 2012 #
6 PM
Running 48:01 5.8 mi (8:17 / mi) +37m 8:07 / mi
ahr:151 max:199
Took me all day to finally get out, but I did. Did the Jewelberry loop and convinced myself to tack on a bit at the end.
Thursday Feb 16, 2012 #
5 PM
Running 38:20 4.41 mi (8:42 / mi) +144m 7:54 / mi
ahr:150 max:163
Wasn't sure what time Zach's final Nordic race of the season started, so I got to the top of Bristol just before 5. Of course his race was last (after Mod B, JVB, Mod A, JVA - boys and girls of each). So, I ran down the mountain to the sharp turn in the road and back up (plus down to the Nordic area).
Running 4:05 0.41 mi (10:05 / mi)
ahr:136 max:157
Jogged back up to the car.
Tuesday Feb 14, 2012 #
6 PM
Running 30:43
ahr:153 max:192
Decided to head over to the Y instead of running outside after work.
Did 7.0 to 7.9mph for the first 0.9mi, then
3.1 mi at 7.9 (=7:35 / MP)
I'm quite curious about the HR - was it really that smooth after the start-up strangeness, or is there measurement error? It seems like there are not many sample points plotted on the chart - but perhaps that's because it wasn't changing?
Did 7.0 to 7.9mph for the first 0.9mi, then
3.1 mi at 7.9 (=7:35 / MP)
I'm quite curious about the HR - was it really that smooth after the start-up strangeness, or is there measurement error? It seems like there are not many sample points plotted on the chart - but perhaps that's because it wasn't changing?
Biking 23:00 8.2 mi (2:48 / mi)
ahr:119 max:143
After the run, jumped on the bike for 21min of Random Hills-12.
Monday Feb 13, 2012 #
5 PM
Skiing 35:48 1.77 mi (20:13 / mi) +55m 18:26 / mi
ahr:107 max:131
All the snow over the weekend meant that I could head out for the first Nordic session of the season, after dropping Luke off at hockey practice. It was pathetic. My groin and hips really limited my range of motion and made for tough going. And as it was getting dark out, even the small downhills at Webster Park were an adventure. Managed a complete face-plant after coming off the rollers and not being able to handle the downhill where it veered from the XC course around the mulberry bush or whatever. Cotton gloves did not hold up well after that...
I guess I didn't stop the timer when I got back to the car, so my route goes back to the rink to pick up Luke, and the calculated avg HR includes that drive as my HR got back into the 60s, but I did not get much of a cardio workout in any case.
I guess I didn't stop the timer when I got back to the car, so my route goes back to the rink to pick up Luke, and the calculated avg HR includes that drive as my HR got back into the 60s, but I did not get much of a cardio workout in any case.
Sunday Feb 12, 2012 #
6 PM
Strength (Snow Shoveling) 33:00 [1]
First real shoveling of the season - must have been a foot of snow since yesterday, greeting me when I finally drove back from Buffalo for the second time today (first time was to catch Luke's second basketball game - tied after two OT periods, then we had to take him to Buffalo for hockey - he had 2 goals from the point in the 4-4 tie).
It took a little over an hour, but I did clear the entire driveway in time to head over to Zach's hockey game (5-1 win with goal and assist for Z).
No actual run today, given the tight time schedule and stressful driving.
It took a little over an hour, but I did clear the entire driveway in time to head over to Zach's hockey game (5-1 win with goal and assist for Z).
No actual run today, given the tight time schedule and stressful driving.
Saturday Feb 11, 2012 #
3 PM
Hashing 53:39 [2] 4.81 mi (11:09 / mi) +19m 11:01 / mi
BH3 from Delaware and Tioga. Huntz and I got there late, but it was a live trail with freshly laid marks on top of the snow, so we were able to track pretty well and caught them in Delaware Park at a HH. It was A to B, so we got trapped at B and had to call Walt to bring the Sabres tickets in for us, which he so generously did.
Sabres could not complete the comeback this time, sadly, and lost 2-1.
Sabres could not complete the comeback this time, sadly, and lost 2-1.
Thursday Feb 9, 2012 #
1 PM
Running 56:22 6.5 mi (8:40 / mi) +86m 8:20 / mi
ahr:139 max:184
Got out late, but did get out. An easy 6.5 miles was tougher than it should have been, no doubt because of my recent inconsistency. I tried to pick it up to marathon pace for the 4th mile, but didn't quite make it.
It was a nice little adventure, though. I tried to take the river trail across the river, but there was a crane working there and a vehicle was blocking the whole path on the bridge. So, I went around on Driving Park to the other side of the river crossing, with a few pauses by the falls. The lower falls were pretty impressive today.
Had to reduce the calculated climb because I took the Driving Park bridge and I did not go down and ford the river.
It was a nice little adventure, though. I tried to take the river trail across the river, but there was a crane working there and a vehicle was blocking the whole path on the bridge. So, I went around on Driving Park to the other side of the river crossing, with a few pauses by the falls. The lower falls were pretty impressive today.
Had to reduce the calculated climb because I took the Driving Park bridge and I did not go down and ford the river.
Wednesday Feb 8, 2012 #
4 PM
Running 42:50 4.36 mi (9:50 / mi) +56m 9:27 / mi
ahr:141 max:159
Stopped for a run at Black Creek Park on the way to the Sabres game (a satisfying 6-0 win over the Bruins!). Started up the hill and took the newer "blue" trail to the west side of the park. Made a wrong turn somewhere and came out on 33A. Tried to cut back in at a promising spot, but only deer trails were available, so I had to bail back to 33A. Found a trail entrance on the dead end road, and knew how to get back from there.
Tuesday Feb 7, 2012 #
12 PM
Swimming 36:12 [3] 0.97 mi (37:19 / mi)
4:22/8:50
1:41,43,44,42,43
3:45,41
Still struggling in the water...
1:41,43,44,42,43
3:45,41
Still struggling in the water...
Monday Feb 6, 2012 #
12 PM
Running 57:04 6.8 mi (8:24 / mi) +22m 8:18 / mi
ahr:138 max:154
Easy run from the Y - up the river to UR campus and back via streets instead of staying on the path. Saw at least 10 runners along the river today - it was nice enough that I was wearing shorts, despite a fairly strong wind.
Had to add 0.49 miles to the Garmin total, since it didn't lock into Satellites until I was almost to the river.
Had to add 0.49 miles to the Garmin total, since it didn't lock into Satellites until I was almost to the river.
Saturday Feb 4, 2012 #
1 PM
Orienteering 1:43:13 5.59 mi (18:29 / mi) +225m 16:25 / mi
ahr:122 max:163
Map Hike at Hunters Creek in between Luke's two hockey games in OP and Cheektowaga. I picked up all of the controls east of the creek - Walt and Bob dropped me at the north lot before they continued to the south lot. I got back with a few minutes to spare, so I picked up C19 and saw Walt and we grabbed C21 on the way in.
Found C3 this time - it was too far south on the mapped stream, instead of where it was shown. I went by C5 a couple of times before I saw it. C6 also seemed to be in the wrong place, it was right of the trail, instead of left, and it was too close to the main N-S trail.
Luke got the lone goal in the 2-1 AM loss - a nice shot from the point. He setup the tying goal in the 2-2 PM game - a short-handed goal where Luke took off, went by one defenseman, then fed a nice pass to Tyler on what had become a 3 on 1.
Found C3 this time - it was too far south on the mapped stream, instead of where it was shown. I went by C5 a couple of times before I saw it. C6 also seemed to be in the wrong place, it was right of the trail, instead of left, and it was too close to the main N-S trail.
Luke got the lone goal in the 2-1 AM loss - a nice shot from the point. He setup the tying goal in the 2-2 PM game - a short-handed goal where Luke took off, went by one defenseman, then fed a nice pass to Tyler on what had become a 3 on 1.
Friday Feb 3, 2012 #
6 PM
Running 43:49 5.01 mi (8:44 / mi) +16m 8:39 / mi
ahr:149 max:230
Easy run around the neighborhood. Back still sore, but I did a total of about 1000 steps at various harder paces.
Thursday Feb 2, 2012 #
Note
(rest day)
Just before lunch, I did something to my back when attempting to stand up. Not sure how or what, but it did not feel like I could swim as planned.
Wednesday Feb 1, 2012 #
1 PM
Running 38:09 5.0 mi (7:38 / mi)
Mostly gerbil at the Y:
1 mi w/up in 8:15 (7.0 to 7.5 during first half)
1.5 mi going 7.6 to 9.0 up 0.1 every 0.1 - 3:49, 3:36, 3:22 halfs
1/4 mi recovery in 2:32 (tried to go below 4.0mph to check HR, but failed)
1.0 mi going 8.1 to 9.0 - 3:36, 3:23
1/4 mi recovery in 2:17
Then jumped on the track and did 13.05 laps in lane 3, for a 1 mi w/dn in 7:19.
1 mi w/up in 8:15 (7.0 to 7.5 during first half)
1.5 mi going 7.6 to 9.0 up 0.1 every 0.1 - 3:49, 3:36, 3:22 halfs
1/4 mi recovery in 2:32 (tried to go below 4.0mph to check HR, but failed)
1.0 mi going 8.1 to 9.0 - 3:36, 3:23
1/4 mi recovery in 2:17
Then jumped on the track and did 13.05 laps in lane 3, for a 1 mi w/dn in 7:19.