Training Archive: bishop22In the 31 days ending 2005-12-31:
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| 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 | H | F | S | ||||||||||||||||||||||||||||||||
Friday Dec 30 | ||
| Biking 32:30 [3] 10.0 mi (3:14 / mi) | |
| ahr:128 max:161 (injured) | ||
| 28 minutes of level 13 random hills, which seems MUCH harder than level 12 - I could not maintain anywhere close to 90rpm on the highest hills (fell to 60rpm at the end of one of them). | ||
Thursday Dec 29 | ||
| Swimming 39:01 [3] 1.08 mi (36:07 / mi) | |
| (injured) | ||
| 3:53/7:51
1:26,30,2,0,29,8,8 (on 1:50) 3:21,16 | ||
| Weights 15:00 [3] | |
| 1 circuit | ||
| Biking 23:00 [3] 7.5 mi (3:03 / mi) | |
| ahr:118 max:145 | ||
| Random Hills, level 11, which turns out to be MUCH easier than level 12. | ||
Wednesday Dec 28 | ||
| Running 32:00 [2] 4.0 mi (7:59 / mi) | |
| (injured) | ||
| Ran (again easy enough that calf only ached) around Geneva since I arrived well before Nate's first event. He ran the 600 in 1:50 and the 1000 in 3:29 - he wasn't really up for the 1000, perhaps had something to do with Luke throwing up on him in the middle of the night. Plus we didn't get back from Philly until almost 1am, and his bus was at 8. | ||
Tuesday Dec 27 | ||
| Running 36:53 [3] 4.3 mi (8:34 / mi) | |
| (injured) | ||
| Ran with Nate from plaza in Morrisville down to Trenton Makes bridge and across, looped thru Trenton and back across the Calhoun St bridge. Went slow enough that calf was just an ache. | ||
Sunday Dec 25 | ||
| Running 28:45 [1] 3.0 mi (9:34 / mi) | |
| (injured) | ||
| Did the traditional Christmas morning run. In attendance: Nate, Patty, Coop, Dan, Pat O, Ryan, Kevin, Mick and Marta. Walt is on the DL. | ||
Saturday Dec 24 | ||
| Running 21:03 [4] 3.0 mi (7:01 / mi) | |
| (injured) | ||
| Nate wasn't happy about having to run with me before the Bills game (they actually won - how many draft positions will that cost them?), so he took off too quickly for me early, and my calf started aching, but I was able to hang with him until I told him to kick in the last 200m. DId the Fahrenholtz loop - out in 10:49, back in 10:04. | ||
Tuesday Dec 20 | ||
| Swimming 40:06 [3] 1.11 mi (36:07 / mi) | |
| rhr:47 | ||
| Swam at Bayview, which meant circling most of the time (I'm spoiled downtown). Circling adds to the distance, but passing people requires swimming hard, so it seems to balance out.
~3:48/7:40 1:27,9,9,7,5,6,7 (on 1:50ish - had to adjust to shoot gaps) 3:15,21 | ||
| Crosstrainer 5:00 [3] | |
| (injured) | ||
| Tried the crosstrainer, but it changed angles, and kept getting in a position where it hurt my calf, so it was back to... | ||
| Biking 32:00 [3] 8.0 mi (3:59 / mi) | |
| ahr:133 max:161 | ||
| Tried to do heart rate intervals but the machine was not very good at it, so it was back to random hills. | ||
Monday Dec 19 | ||
| Weights 16:30 [3] | |
| (injured) | ||
| 1 circuit at Bayview. | ||
| Biking 40:09 [3] | |
| Ended up using 3 bikes at Bayview. First had no toe clips, and that strained my calf too much, the second had a busted HR monitor, finally the one good machine opened up, so I switched over for the last 15 minutes. | ||
Saturday Dec 17 | ||
| Weights 16:30 [3] | |
| 1 circuit at Bayview prior to Z's hoop game. | ||
| Running 24:52 [2] 3.0 mi (8:17 / mi) | |
| (injured) | ||
| Ran the Fahrenholz loop with Nate and Patty before yet another Bills disaster. Thought my calf would be OK running real easy, and it held up fine for almost 2 miles, then it got quite sore, but I was able to finish the run (and even held Nate off at the end - only because a car was coming, so he hit the sidewalk, while I stayed in the road). | ||
Friday Dec 16 | ||
| Running 16:20 [2] 2.0 mi (8:09 / mi) | |
| weight:168lbs (injured) | ||
| Was OK thru 1 mile on the treadmill, then the left calf started to bother me again as I picked it up. Tried to battle thru, but had to give up, so I did some... | ||
| Biking 23:00 [3] 8.26 mi (2:47 / mi) | |
| ahr:137 max:165 | ||
| 21 minutes of Random Hills - level 12. Avg 91rpm | ||
Thursday Dec 15 | ||
| Swimming 36:17 [3] 0.99 mi (36:39 / mi) | |
| rhr:47 weight:169lbs | ||
| Starting to feel better in the water again. Slight extra rest on the 100s helped.
3:55/7:53 1:27,9,9,8,6,5 (on 1:55) 3:23,17 | ||
| Weights 15:00 [3] | |
| 1 circuit | ||
| Biking 32:00 [3] 11.44 mi (2:47 / mi) | |
| ahr:127 max:158 | ||
| Random Hills, level 12 averaged 90 rpm. | ||
Tuesday Dec 13 | ||
| Running 41:30 [3] 5.46 mi (7:35 / mi) | |
| Ran the Silver Woods loop - plan was to gradually pick up the pace; reality was I picked up the pace until my calf started complaining. Had some icy patches on the side streets.
Plank (1.42) - 11:21 (7:58 pace) Ambertale (1.12) - 8:44 (7:49) Plank (1.49) - 10:36 (7:07) Home (1.42) - 10:49 (7:35) | ||
Monday Dec 12 | ||
| Swimming 36:56 [3] 1.02 mi (36:12 / mi) | |
| weight:166lbs | ||
| Quite sluggish today - yesterday was a long day.
4:06/8:17 1:31,3,5,3,2,1,0 3:21,17 | ||
Sunday Dec 11 | ||
| Hashing 20:00 [1] 2.0 mi (10:00 / mi) | |
| Tailgate hash before the Bills disaster. Some jogging, mostly walking. Missed the start, but it was easy to spot Lazy, the TV celebrity, in his shorts. | ||
Saturday Dec 10 | ||
| Orienteering 56:11 [2] *** 6.0 mi (9:21 / mi) | |
| spiked:5/6c | ||
| Ran around on the plain old version of the Ellison Park map in snow just deep enough (and the weather cold enough) to make the hills icy, so it was slow going. Spiked the house where Zach was skating with his hockey team! The only time I had been there was to drop Zach off. Was able to run OB, up a couple of reentrants to the backyard. | ||
Friday Dec 9 | ||
| Swimming 32:46 [3] 0.91 mi (35:59 / mi) | |
| Arms sore from weights on Wed. I guess it had been awhile. Chased a fast guy on first 100.
3:58/7:54 1:23!,30,28,30,27 (on 1:50) 3:27,19 | ||
| Running 30:25 [3] 4.0 mi (7:37 / mi) +64m 4:30 / km | |
| weight:168lbs | ||
| After the swim, hopped on the treadmill. 1 mi. w/up, then from 7.6mph, added .1 every .1 mi, until 9.0, then down .2 every .1 until 8.0. Then gradual w/dn to 7.5.
Splits: 8:18, 7:25, 6:56, 7:46 | ||
Wednesday Dec 7 | ||
| Weights 15:00 [3] | |
| 1 circuit | ||
| Biking 32:00 [3] 10.97 mi (2:55 / mi) | |
| ahr:125 max:161 weight:167lbs | ||
| Random Hills level 12 - 30 minute version generates too many intervals where 90 rpm lets HR drop below 130, but max resistance intervals (trying to hold 90 rpm) gets HR as high as I would want. | ||
Tuesday Dec 6 | ||
| Running 49:42 [2] 5.88 mi (8:26 / mi) | |
| Wow, it's been exactly 4 weeks since I've been healthy and motivated enough to drag myself out for just a run. Now that I am sufficiently out-of-shape, I can start training again. Ran real easy in the chilly wind: Hudson-Upper Falls / Lyell - Child - Danforth, et al - Main & in.
7:51 - UF (.89) 18:54 - State (2.15) 25:29 - C (2.95) 33:03 - D (3.83) 41:27 - Broad (4.85) 49:42 - in | ||
Monday Dec 5 | ||
| Swimming 34:21 [3] 0.97 mi (35:24 / mi) | |
| Legs cramping during 200s - dehydration, I think.
4:04/8:10 1:30,3,2,3,2,2,1 3:26,29 | ||
Sunday Dec 4 | ||
| Orienteering race 45:00 [4] *** 4.0 mi (11:14 / mi) | |
| spiked:21/24c | ||
| ROC Scrooge-O (Grinch-O) at Powder Mills Park. Picked up 6 quick controls before getting grinched, but got rid of it quickly (falling back to 3 controls). Re-punched 5 controls, got 2 more, and passed the start area (skipping the 10-point grinch-bait control) for the long loop. Next 11 controls went pretty smoothly, and I could have made it back off-trail, but I chose to stop and look for the first of two remaining 30 point controls, and got grinched. Got rid of it quickly again, picking up a decent card, then got grinched again, so I went back and found the group that had my original card, grinched them, and headed for the finish, only to be grinched once again. Oh well. | ||
| Orienteering 14:30 [2] *** | |
| Nate and I picked up 10 controls afterwards. | ||
Thursday Dec 1 | ||
| Hashing 1:00:00 [2] 5.0 mi (11:59 / mi) | |
| Dark Thursday hash in Mendon. We accidentally missed the middle section of the trail, so we had to go back and do it (since it included a beer stop). | ||