Training Archive: bishop22In the 30 days ending 2005-11-30:
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| T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | ||||||||||||||||||||||||||||||
Tuesday Nov 29 | ||
| Swimming 40:47 [3] 1.14 mi (35:46 / mi) | |
| (injured) | ||
| Calf still not ready to go, so I was unable to take advantage of the incredible weather these last 2 days. Instead, I waited until the rain started to head over to the pool.
3:54/7:48 1:28,9,31,0,1,29,8 (on 1:50) 3:26,23,21 | ||
Thursday Nov 24 | ||
| Running race 39:50 [3] 8 km (4:59 / km) vdot: 39.6 | |
| (injured) | ||
| Game-time decision to run with Nate, as my calf did not feel like it would hold up under a quicker pace. 8:00 the first 2 miles, then 8:20, 8:05, 7:25. | ||
| Running 30:00 [2] 3.33 mi (9:00 / mi) | |
| w/up and w/dn. Warm-down a lot longer than planned. Went back looking for Chelsea (and/or Walt) - little did I know she had gone 44:31, so I missed her, and Walt had started early. | ||
Wednesday Nov 23 | ||
| Swimming 32:25 [3] 0.85 mi (38:08 / mi) | |
| (injured) | ||
| Since I couldn't run today, it was an easy swim before tomorrow's race.
3:59.66/7:59.31 (3:59.65!) 1:31,2,2,28,7 (on 2:00) 3:24,21 | ||
Tuesday Nov 22 | ||
| Running 25:04 [2] 3.0 mi (8:22 / mi) | |
| (injured) | ||
| Did an easy Beacon Hills loop with Nate (8:08, 8:42, 8:13). Calf bothering me again - need to do lots of i+i so I can run the Turkey Trot on Thursday (will be 15th straight). If I can't shake this, my PW (32:59 in injury-plagued 2001) is in jeopardy. | ||
Monday Nov 21 | ||
| Note | |
| slept:2.0 weight:169lbs (rest day) | ||
| Couldn't even think about running today after taking the red eye back last night. | ||
Sunday Nov 20 | ||
| Note | |
| No time to squeeze in a run before heading over to the "Q" for the Bills game - I bet folks could smell that performance all the way back home. | ||
Saturday Nov 19 | ||
| Running 1:15:00 [3] 10.0 mi (7:30 / mi) | |
| Jogged each of the 3 loops of the NCAA Div II XC champ course, then ran around kind of hard during the women's race, then ran around very hard during Dan's race. The 'boro ran poorly in both races - the heat was pretty brutal for northeasteners. | ||
Friday Nov 18 | ||
| Running 43:03 [2] 4.5 mi (9:34 / mi) | |
| Ran with Huntz, Samantha and Patty around the Arroyo in Pasadena. Nice and easy run in the fantastic SoCal weather. It's going to hurt returning to western NY. | ||
Thursday Nov 17 | ||
| Note | |
| (rest day) | ||
| No time to fit anything in yesterday, and I flew to LA today. | ||
Tuesday Nov 15 | ||
| Swimming 33:10 [3] 0.91 mi (36:25 / mi) | |
| (injured) | ||
| Couldn't run on my calf yesterday or today. Went easy on the pushing off the wall on the turns.
3:59/8:04 1:28,30,2,0,29 (on 1:45) 3:15,13 | ||
| Weights 15:30 [3] | |
| 1 circuit | ||
| Biking 22:00 [3] 7.95 mi (2:45 / mi) | |
| ahr:133 max:155 | ||
| Level-12 random hills avg rpm = 85 | ||
Sunday Nov 13 | ||
| Running 26:01 [2] *** 3.0 mi (8:39 / mi) | |
| Ran the Fahrenholz loop with Patty before the Bills game. I read the night-o map they ran on last night, while Patty read the sprint map from Fair Hills. | ||
Saturday Nov 12 | ||
| Running 20:00 [2] 2.29 mi (8:44 / mi) | |
| w/up before and w/dn with Nate after the Fair Hills race. | ||
| Orienteering race 1:13:11 [4] *** 7.9 km (9:16 / km) +175m 8:20 / km | |
| spiked:11/14c | ||
| Started quite conservatively, but accurately. After playing with the map to check the control code for C4, I refolded with C5 on top and started executing the route to C6. Caught my mistake when I was in the woods too long - luckily I only had to change direction 90 degrees to recover. I was very slow in getting to C9 - lots of hesitation from being too careful leaving C8, but I still ended up on a trail that I didn't want.
Ran OK, so I wound up with a pretty decent finish - huge improvement over my first out-of-town attempts at Flying Pig and West Point. A few more minutes of reading the map on the run, instead of walking or standing still, and I would have picked up a few more places. | ||
Red 1 - Splits | ||
Friday Nov 11 | ||
| Event: US Long Course Champs | ||
| Running 15:00 [2] 1.76 mi (8:31 / mi) | |
| w/up and w/dn with Nate before and after sprint. | ||
| Orienteering race 16:16 [5] *** 2.6 km (6:15 / km) +80m 5:25 / km | |
| spiked:13/13c | ||
| My calf held out ok for the duration of the Fair Hills Sprint. Since we could choose our start times, I gave Nate a 2-minute head start, thinking I would probably pass him in the middle of the course. I was navigating pretty cleanly and running at a reasonable speed (my only bad hesitation on the way to C6 - first because I wasn't sure I stayed on the trail heading S, then when I got to the field, I saw the 3 individual trees across the way, but couldn't see the bag on the middle one. Then I remembered good old C9 at the Flying Pig and "confidently" ran towards the middle tree until the bag became visible), but did not even see Nate until C9, when he came in from the right and punched while I was coming past the trail. I thought I had him at C10 when I cut thru the woods and he went all the way to the field, but he beat me to the punch by several seconds. I chased him the rest of the way, but he did not hesitate, and I could not close the gap at all. It turned out that 8 of our 14 splits were within 2 seconds, and 2 others were only 5 seconds apart. | ||
Chapel Sprint - Splits | ||
Thursday Nov 10 | ||
| Note | |
| (injured) | ||
| Lots of ice and vitamin i for the calf. | ||
Wednesday Nov 9 | ||
| Note | |
| (injured) (rest day) | ||
| Planned a day off, but didn't expect to be trying to treat a calf injury. | ||
Tuesday Nov 8 | ||
| Running 32:09 [2] 4.0 mi (8:02 / mi) | |
| Went out for an easy run on a beautiful fall day, and noticed by right achilles was a little tight (had noticed it pushing off on turns while swimming yesterday). No big deal. Then, about 1.5 miles in, the lower part of my left calf started barking. The fun, easy run became a struggle to survive. I was planning on taking tomorrow off anyway, so hopefully that will be enough to recover.
E-C-P 7:01 7:27 9:07 8:34 | ||
Monday Nov 7 | ||
| Swimming 40:09 [3] 1.14 mi (35:13 / mi) | |
| 4:04/8:04
1:27,9,31,0,29,9,8,7 (on 1:45) 3:19,17 | ||
| Weights 15:00 [3] | |
| 1 circuit | ||
Sunday Nov 6 | ||
| Running 15:00 [2] 0.6 mi (24:59 / mi) | |
| w/up and extra running with Nate | ||
| Orienteering 30:12 [3] *** 3.8 km (7:57 / km) | |
| spiked:8/8c | ||
| Course 3 at Webster Park with Nate. I gave him a head start on each leg so he would have to navigate on his own. Splits:
4:22 1:32 3:33 3:10 4:13 2:39 2:29 6:46 1:28 I spiked C5, going pretty straight. Nate went around on trails (which came within 50m of the control), but couldn't figure out where to cut in. I went out to "help", but couldn't find it from that direction, so we went back out to my attack point, came in, and I told him he had gone too far. We couldn't find it, so we went further, and there it was. I guess I can be distracted even by another orienteer that I am working with, let alone a random person that may not be on the same course. | ||
| Hashing 1:30:00 [1] 6.5 mi (13:50 / mi) | |
| Long trail (over 2 hours) that went past dark (winding up with a Back Check - 80, that took us back over 1+1/4 miles. Much of the flour was washed out by the thunderstorm that came through in the hour just before the hash, so help was needed from the hares. | ||
Saturday Nov 5 | ||
| Running 20:00 [3] 2.86 mi (7:00 / mi) | |
| At Tim's sectional meet. Saw the boys, had to leave before the exciting girls race (they won, but the team they beat gets to go to states). | ||
Friday Nov 4 | ||
| Running 38:12 [2] 4.7 mi (8:07 / mi) | |
| Easy E-C-M with Greg | ||
| Weights 15:00 [3] | |
| 1 circuit | ||
Thursday Nov 3 | ||
| Running 48:16 [3] 6.72 mi (7:11 / mi) | |
| GTA
7:47 first mile, then stayed with group for next 3.3 at 7:02 pace, then had stomach issues due to late dinner last night - picked it up between waves to stay sort of close with 7:08 pace for last 2.4. | ||
| Swimming 36:00 [3] 0.97 mi (37:07 / mi) | |
| Shoulder real stiff to start, thought I wasn't going to make it thru, but loosened up ok.
4:07/8:10 1:28,9,7,6,5 (on 2 - extra rest was a treat) 3:19,13 | ||
| Orienteering 1:17:28 [2] *** 5 km (15:30 / km) | |
| spiked:5/8c | ||
| Unplanned bonus workout - first Thursday without a hash option, so I grabbed my headlamp and headed to Webster Park - did my "course 3" as a night-O.
Splits: 6:00 2:21 13:03 - missed on first (shortcut) attack, then went back to trail, went further and ran straight down spur 5:32 8:45 - missed just to the right, but guessed that was the direction 4:28 3:31 29:16 - this was tough at night, especially since I was on the old map without the trails mapped nearby. Tried to run along top of hill, must have missed the control to the right and wound up hung up in dark green - fought my way to the field, and attacked from the trail near the road 4:30 - headlamp went out just before I got out of the crappy area | ||
Wednesday Nov 2 | ||
| Swimming 38:34 [3] 1.05 mi (36:43 / mi) | |
| Shoulder still sore from fall in Powder Mills...
4:01/8:03 1:27,31,1,2,1,0,0 (on 1:50) 3:24,22 | ||
Tuesday Nov 1 | ||
| Running 42:48 [2] 5.29 mi (8:06 / mi) | |
| Around XRA waiting, then around the village with Steve. | ||
| Running 2:50 [4] 0.5 mi (5:39 / mi) | |
| 8 strides by soccer field | ||
| Weights 18:00 [3] | |
| 1 cicuit at Bay View (2 x triceps) | ||
| Biking 24:00 [3] 7.1 mi (3:22 / mi) | |
| max:155 | ||
| 22 min level-12 random hill workout. | ||