Training Archive: bishop22In the 31 days ending 2005-08-31:
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| M | 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 Aug 30 | ||
| Swimming 39:40 [3] 1.08 mi (36:43 / mi) | |
| (injured) | ||
| Finally, the pool is open on a day I want to swim, which is a good thing since my achilles is very tight and slightly sore.
3:59/8:06 1:30,3,3,3,2,2,2 (on 1:50) 3:24,18 | ||
| Weights 17:00 [3] | |
| 1 circuit - afew exercises were tough coming off first swim in a few weeks. | ||
| Biking 22:00 [3] 8.27 mi (2:39 / mi) | |
| ahr:118 max:134 | ||
| Did a 20-minute level 10 random hill workout - limited time and effort to make sure achilles would not feel effects of the stationary bike. | ||
Monday Aug 29 | ||
| Hashing 1:00:00 [2] 5.0 mi (11:59 / mi) | |
| (injured) | ||
| Should have taken today completely off, but Flour City was hosting an IAH Pre-lewd run from Ellison Park.
Did a mix of jogging and walking - achilles soreness tolerable on the flats, but not on the uphills. | ||
| Canoeing 15:00 [3] | |
| Trail finished with a pleasant paddle down Irondequoit Creek as darkness fell. | ||
Sunday Aug 28 | ||
| Note | |
| Toyfest 10K | ||
| Running race 48:39 [3] 10 km (4:52 / km) vdot: 41.3 | |
| (injured) | ||
| Ran (jogged) the Toyfest 10K. I tweaked my achilles at the track on Thursday AM, and it was a little tight this morning. Made it about 0.75 miles before it became quite aggravated, and I had to slow way down. Ended up waiting for Nate at Gypsy lane (just under 2 to go), and ran in with him (quicker than I needed to, since he was running sub-8 by then), until we made the final turn at the 6-mile mark: he beat me by 35 seconds in the last 2-tenths of a mile!
Splits: 6:54, 7:59, 7:58, 8:15, 7:40, 9:50 (8:11 for 1.2) | ||
Saturday Aug 27 | ||
| Golfing 2:00 [1] | |
| 91 - sad - with Sam | ||
Friday Aug 26 | ||
| Orienteering 45:28 [2] *** | |
| spiked:5/6c | ||
| Ran [easy] the controls that I didn't get to at the Ellison Park Score-O, plus 2 that I did. Splits 5:41 (20), 2:08 (19), 6:29 (18), 10:31 (15), 7:57 (14), 9:35 (13), 3:05 (S/F). | ||
Thursday Aug 25 | ||
| Running intervals 12:28 [4] 2.0 mi (6:13 / mi) | |
| Took Nate to GTA this AM for a track workout. Did 2x(800, 2x400). A little slow coming off the 5K on Tuesday night.
3:12, 92, 91 3:12, 94, 87 (I was more like 89) | ||
| Running 36:30 [2] 4.0 mi (9:07 / mi) | |
| 2 mi w/up
400m after each interval (5) 3/4 mi w/dn | ||
| Golfing 2:00 [1] | |
| 86 (but eagle on #10 - 7 iron from under tree 65 yards out, and birds on 2 toughest of front 9: #3 and #9). Lack of concentration on chipping was downfall. | ||
Wednesday Aug 24 | ||
| Swimming 3:05 [3] 0.11 mi (28:01 / mi) | |
| Kicked out of the pool after 200 yds - they recommended a long, hot shower to make sure I was covered, given the level of stuff they measured in the water. Great - that's 3 cancelled swims in the last 2 weeks. | ||
| Weights 15:00 [3] | |
| 1 circuit | ||
| Biking (Stationary) 27:00 [3] 8.71 mi (3:06 / mi) | |
| ahr:128 max:154 | ||
| Did another "level 15 random hill" workout, since I couldn't swim. Covered 8.25 miles in 25 minutes plus a 2 min w/d. | ||
Tuesday Aug 23 | ||
| Note | |
| Eden 5K | ||
| Running race 22:06 [4] 5 km (4:25 / km) vdot: 44.3 | |
| Ran the Eden 5K with Nate. Splits: 7:24 (uphill), 6:56, 7:02. Our legs were still a little hungover from the Rogaine, so we didn't hit the planned 7-minute pace. | ||
| Running 20:00 [2] 2.29 mi (8:44 / mi) | |
| W/up & w/down. | ||
Sunday Aug 21 | ||
| Orienteering race 4:08:30 [2] ** 8.0 mi (31:03 / mi) | |
| spiked:4/6c | ||
| Day 2 of the Rogaine. Nate and I planned to be on the road by 5:30 - there were 10 controls that we could probably grab. I got up at 4:50 (is it legal to sleep for almost 6.5 hours during a 24-hour Rogaine?), but several showers and 1 quick downpour dampened our spirits and pace, so we didnt leave until 6:12, thinking the rain had just ended. Nope - a half mile down the trail, we got one more brief downpour to make sure we were wet. The late start pretty much ruled out getting the 70 and 80 point controls down south, so we decided to also bag the 20 and 30 point controls that were partway down there, and just focus on 6 controls. The first 2 went smoothly, but then we really struggled on C49 - it took 53 minutes for us to contour around and up to a beautiful open spur that just "had" to be the control site, discover it wasn't, and then try to figure out whether we were too high, or too low (we finally figured out that the open spur was specifically called out as a form line on the map - duh). We were back in at 10:20, and got to watch all of the troopers who stayed out all night file in. There's no way we could have done that. We did manage to score 1150 points which was good for 8th place (3rd male!), but nowhere near the 1660 racked up by the winners, or the 1400 that Tim's team scored. Control of the day was 44 - we had quite a climb to make it up the rock piles to the peak; also, we happened to run into Walt & Patty here - they had some stuff I could use to clean up the cut on my elbow sustained when I slipped down and off a wet moss-covered rock after leaving the previous control.
Route: 77-86-41-78-65-35-47-84-66-48-29-67-60-79-eat/drink/sleep at HH-70-87-49-88-44-68-home | ||
| C • 1 | ||
Saturday Aug 20 | ||
| Event: The Great Great Mountain Forest Rogaine - WCOC | ||
| Orienteering race 7:48:39 [2] ** 19.0 mi (24:40 / mi) | |
| spiked:11/14c | ||
| First half of The Great... Great Mountain Rogaine. First, I have to say that the event lived up to its name. The terrain was wonderful; the map was very well done for such a large area; there were many very interesting control locations. And the hospitality at the hash house was incredible.
Nate (my 13-year-old son) and I had no intention of staying out all night; however, we were hoping to find a way to do 3 loops - a Saturday "day" loop, a short night loop, and a Sunday "day" loop. With the hash house centrally located, we thought there may be a good chance of that; however, once we got the map, it became clear that there was a lot of overhead associated with a trip to the HH, so we decided to just do 2 loops. Saturday went almost precisely as planned: we did a clockwise loop around the northeast corner of the map, and picked up 14 controls in under 8 hours. We did have an early problem: we took a bearing to head to our second control (86), went merrily on our way, until we didn't see an intermediate hilltop; we trudged on anyway, and when we had gone the right distance, the terrain was WAY off what we expected. Another look at the map revealed a blue line running 14 degrees to the left of north. Oh, that would be one of the magnetic north lines, huh? After correcting for our error, we quickly found the control. Our other 20-minute mistake was heading to C66. We got to a pond behind a school, and took a bearing to the control that was only 120m away, no luck. Try again. No. OK, let's try from the bend in this clearing southwest of the pond. Dead On! Not sure why the two attack points sent us in such different directions. C84 was the control of the day - had to climb a 3-story stone tower at the top of a 16-contour (160m) climb. | ||
Thursday Aug 18 | ||
| Running intervals 8:32 [5] 1.5 mi (5:41 / mi) | |
| Finally back at GTA.
2 x (600, 400, 200) with 200 recovery after each: 2:10, 85, 41 2:07, 87, 39 The big boys did a 2-mile easy run and then a 3rd set, but since I have the Rogaine this weekend (and I was starting to feel the hamglute), I decided to pass on the last set. | ||
| Running 35:31 [2] 4.5 mi (7:53 / mi) | |
| w/up to and at track: 11:51
200m recovery after each interval 1+ mi easy before leaving w/d back from track: 7:33 | ||
Wednesday Aug 17 | ||
| Weights 15:00 [3] | |
| 1 circuit | ||
| Biking (Stationary) 25:00 [3] 7.65 mi (3:16 / mi) | |
| max:146 | ||
| Y Pool was closed (new loser maintenance guy screwed up the chlorine level), so I hopped on one of the stationary bikes upstairs and did a "random hill" workout at level 15 - whatever that means. Took awhile to get the heart rate above 120, but then I could feel it affecting my ahmstring / glute recovering injury. Affecting in a good or bad way remains to be seen. | ||
Tuesday Aug 16 | ||
| Running 38:30 [3] 5.0 mi (7:41 / mi) | |
| Mostly easy around East/Park/Monroe area - threw in a 3:01 (0.46mi) from E-M on Dartmouth, and 5:57 in from Good/East | ||
Monday Aug 15 | ||
| Golfing 2:00 [1] | |
| VOA Scramble at Ridgemont with Erik, Steve and Howie (65). | ||
Sunday Aug 14 | ||
| Golfing 1:00 [1] | |
| (rest day) | ||
| Parent-Child tourney with Zach (60). Neither of us played well. | ||
Saturday Aug 13 | ||
| Orienteering race 1:58:16 [4] 10 km (11:50 / km) | |
| spiked:14/16c | ||
| 2-hour Score-O at Black Creek Park. Fairly smooth sailing for the first hour: 13 controls - made it to the water stop (rest room sink) at 68 min. and then trouble hit - major problems finding #76 - had to be careful going to #80 (on a small strip of land in the middle of a swamp), so by the time I got to #72, I only had about 15 min. to get back, and a long way to run. Didn't dare try to pick up any of the 6 nearby controls on the way back. Ended up 70 pts behind Gil and 60 behind Sergey.
Poor Nate - only got 3 controls. Almost nothing on trails for him to get started with (as opposed to the last score-o that I did here, which had the 10 closest controls all on trails). | ||
| Orienteering 1:41:52 [3] *** 7.0 mi (14:33 / mi) | |
| spiked:7/9c | ||
| Picked up 9 controls that I didn't get during the Score-O. Nice final tune-up for next week's Rogaine, but I was sure worn out by the end, and developed some quality leg cramps during the drive home. | ||
Friday Aug 12 | ||
| Running 32:42 [2] 4.0 mi (8:10 / mi) | |
| E-C-P Easy
7:28 7:47 9:05 8:21 | ||
Thursday Aug 11 | ||
| Golfing 1:00 [1] | |
| (rest day) | ||
| 42 (including an 8) | ||
Wednesday Aug 10 | ||
| Swimming 32:30 [3] 0.91 mi (35:42 / mi) | |
| 3:59/7:59
1:29,32,1,0,0 (on 1:45) 3:20,22 | ||
| Weights 14:55 [3] | |
| 1 circuit | ||
| Orienteering 33:30 [4] *** 2.95 km (11:21 / km) +125m 9:22 / km | |
| spiked:7/7c | ||
| ROC Training at Webster Park
Dist: 680, 280, 410, 370, 360, 440, 410 Splt: 649, 526, 431, 503, 347, 400, 354 C2 was slow due to darker green than mapped, and the flag wasn't there (thanks, Walt) C4 was slow because the actual route was over 800m | ||
| Running 25:00 [2] 2.1 mi (11:54 / mi) | |
| Out to hang control as part of training, then followed Nate to pick up his control, then picked up mine. | ||
Tuesday Aug 9 | ||
| Orienteering 32:54 [3] 3.57 km (9:13 / km) | |
| Webster Park - "Course 2" on permanent course:
Dist: 270, 440, 255, 240, 625, 1120, 210, 370, 40 Splt: 138, 238, 149, 216, 425, 1457, 221, 237, 11 Consciously poor choice to take shorter obscure trails to C2 (6th control), instead of easy trails - turned out to be insufficient map detail to stay on or near alleged trails. | ||
| Running 9:20 [2] 1.1 mi (8:28 / mi) | |
| Ran on new Wester Land Trust trail on way back from park. | ||
| Golfing 1:00 [1] | |
| 42 (blue tees) | ||
Monday Aug 8 | ||
| Swimming 34:49 [3] 0.97 mi (35:53 / mi) | |
| 3:52/7:51
1:28,9,30,29,30,28,8 (on 1:50) 3:19,19 | ||
| Running intervals 14:03 [4] 2.25 mi (6:14 / mi) | |
| Intervals w/ Nate. Went a little easy since he had 2 x 1.5 hour on-ice sessions at camp today, separated by 45 minutes of Capture the Flag.
Did 3 x 1000m: 4:02, 4:01, 3:58 1 x 400m: 83 1 x 200m: 37 | ||
| Running 34:31 [2] 3.75 mi (9:12 / mi) | |
| w/up: 8:29
recovery: 400+ after 1000s and 200, 200 after 400 w/dn: 9:50 | ||
Sunday Aug 7 | ||
| Orienteering 43:12 [3] *** 3.66 km (11:48 / km) | |
| spiked:7/8c | ||
| My "course 3" on Webster Park permanent course.
Dist: 640, 205, 430, 280, 460, 365, 320, 690, 270 Splt: 506, 210, 744, 455, 650, 317, 225, 747, 253 Didn't take trail route to C3 "just for fun". | ||
Saturday Aug 6 | ||
| Golfing 1:00 [1] | |
| 40 (OB on #9 cost me a 38; also, lazily lipped a 2-foot putt on #4 that would have given me pars on 1 thru 7). | ||
Friday Aug 5 | ||
| Swimming 37:08 [3] 1.02 mi (36:23 / mi) | |
| 4:00/8:08
1:26,9,8,9,30,29,9 (on 1:50) 3:24,21 | ||
| Running intervals 11:25 [4] 1.75 mi (6:31 / mi) | |
| Track w/ Nate
400 in 91, then 1.5 miles to see what selection classification requirement (10:15) would mean. Piece of cake - Nate went 9:54, including a 44 for the last 200 which beat me by a step. Sub-10 got him out of the last 400 that was planned. | ||
| Running 25:57 [2] 3.0 mi (8:38 / mi) | |
| w/up, w/dn and recovery | ||
Thursday Aug 4 | ||
| Running 31:22 [2] 4.0 mi (7:49 / mi) | |
| E-C-P
7:14,7:08,8:54,8:04 at main intersections | ||
| Golfing 2:00 [1] | |
| 91 | ||
Wednesday Aug 3 | ||
| Swimming 30:17 [3] 0.85 mi (35:37 / mi) | |
| rhr:41 | ||
| 3:57/7:55
1:26,9,8,8,9 3:25,21 | ||
| Weights 15:00 [3] | |
| 1 circuit | ||
| Orienteering 41:06 [4] *** | |
| spiked:5/6c | ||
| Training session at Mendon Ponds - splits:
7:08, 5:38, 4:08, 10:28, 5:16, 2:36, 5:49 | ||
Monday Aug 1 | ||
| Running race 27:00 [4] 3.7 mi (7:17 / mi) vdot: 43.4 | |
| 26th Annual Mud Run - ran with Nate, took him too hard up the first hill,but he eventually recovered to finish 2nd in U-14. Most of the mud could be avoided this year, due to the dry summer. | ||
| Running 16:00 [2] 1.78 mi (8:59 / mi) | |
| w/up & w/dn | ||