Training Archive: bishop22In the 31 days ending 2006-01-31:
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| 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 | S | M | T | ||||||||||||||||||||||||||||||||||||||||||||
Tuesday Jan 31 | ||
| Swimming 42:50 [3] 1.19 mi (35:59 / mi) | |
| weight:165lbs (injured) | ||
| 3:59/8:00
1:26,7,9,8,8,8,6 (on 1:50) 3:21,17,13 Took it easy on the 500. The 100s and 200s were not a struggle, as they had been lately. My ankle shortened my pushoffs by about a yard. | ||
Monday Jan 30 | ||
| Weights 14:00 [3] | |
| (injured) | ||
| 1 circuit, but had to skip the leg extension machine due to my ankle plus the soreness where the shin guards and/or skates were pressing on the front of my leg. | ||
| Biking 30:00 [3] 10.66 mi (2:48 / mi) | |
| ahr:131 max:151 | ||
| Random Hills level-11 90rpm | ||
Sunday Jan 29 | ||
| Hockey 1:20:00 [3] | |
| (injured) | ||
| Probably not a good idea to skate, but I'm $50 committed for the next 3 weeks, so I had to try. Ankle really only prevented me from working on my right-turn stops, and from pushing hard backwards. Lots of drills and 18 minutes of scrimmage at the end (before 2 last Herbies). | ||
Saturday Jan 28 | ||
| Orienteering 53:57 [2] *** | |
| spiked:8/11c (injured) | ||
| Ran on the Webster Park permanent course with Nate - did 'Course 3' plus 3 other controls in the middle. Gave Nate a 2-minute head start, caught him at the 3rd control, but he got back ahead of me with a better route towards the 5th control, and beat me to the 6th and 7th controls. I was taking the course too routinely and was thrown off by the added controls that I had to approach from unusual directions - plus the park looks quite different in the winter (even with no snow). | ||
Friday Jan 27 | ||
| Biking 45:00 [3] 14.57 mi (3:05 / mi) | |
| ahr:131 max:141 (injured) | ||
| Manual Level 11 for 40 minutes (avg 90 rpm), with 5 min cool down at 10, 9, 8.
I should try to run tomorrow - my knee is not scaring me anymore and my left calf is recovering - but off-road. Tough to fit it in: 10 events on the calendar for tomorrow - I'll only attend or provide transportation for 7 or 8. My ankle started bothering me noticelably in the middle - going up even small hills was painful and I couldn't run hard enough to keep up with Nate - had to out-navigate him. | ||
Thursday Jan 26 | ||
| Swimming 37:23 [3] 1.08 mi (34:37 / mi) | |
| (injured) | ||
| Still can't think about running...
3:53/7:52 1:28,9,30,0,29,6,7 (on 1:50) 3:19,15 | ||
Wednesday Jan 25 | ||
| Weights 10:30 [3] | |
| (injured) | ||
| Skipped the leg stuff | ||
| Biking 44:00 [3] 15.5 mi (2:50 / mi) | |
| ahr:124 max:155 weight:166lbs | ||
| Random Hills - level 12, only 88rpm since longer | ||
Tuesday Jan 24 | ||
| Swimming 32:29 [3] 0.91 mi (35:40 / mi) | |
| (injured) | ||
| 3:57/8:03
1:27,9,9,8,8,8 (on 1:55) 3:21,17 | ||
| Biking 23:00 [2] 8.57 mi (2:40 / mi) | |
| ahr:117 max:139 weight:166lbs | ||
| Radom Hills - just level 11 to make sure not too much pressure on my knee. 93 rpm. | ||
Monday Jan 23 | ||
| Note | |
| (injured) | ||
| Guess I overdid it yesterday. Between the right ankle and knee soreness from hockey and the left calf soreness from the O meet, I was in no position to even swim today. | ||
Sunday Jan 22 | ||
| Hockey 1:20:00 [3] | |
| Hockey practice at Thomas Creek at 6:30am. Scrimmaged the last 20 minutes. Tweaked my right ankle and knee on an awkward spill. | ||
| Running 5:00 [2] 0.57 mi (8:46 / mi) | |
| brief w/up to loosen up after working the start finish for 1+ hours (outside). | ||
| Orienteering race 1:27:33 [4] *** 11.38 km (7:42 / km) | |
| spiked:27/30c | ||
| Since there is no snow(!), ROC held a score-o as part of Winterfest at Mendon Ponds Park. Most controls were quite simple, with a fair amount of running in between. I was the only one to clear all 30 controls (Rob H had 27; Timothy seems to have picked up a serious injury earlier in the week, and may be out a while), but if the hockey spill this AM didn't impart serious injury on me, this effort may have - my left calf (same old) was wearing out, and became sore afterwards. My legs were also cramping after getting back in the car.
I think I came up with a solid route to collect all of the controls, and I only had relatively small bobbles (biggest mistake was blindly running down a hill towards a big swamp, when the control was down a different hill near a pond). | ||
Saturday Jan 21 | ||
| Note | |
| (rest day) | ||
| Decided to take a day off (first of year!). Watched Nate run the 1000m at RIT. I suggested that he try to run 40 per lap for a 3:20. Instead, he went:
39.74, 40.37, 40.02, 40.59, 35.81! for a 3:16. He went from 2nd last in the early going to 3rd by the finish (out of 15 or so) - I think only JV kids (no modified) beat him. He couldn't rebound for the 600m (only 1500m racewalk was in between), so he ran the hurdles late. | ||
Friday Jan 20 | ||
| Running 41:10 [2] 5.0 mi (8:14 / mi) | |
| Easy run up the river to UR crosswalk and back.
Out (21:27) Back (19:43) 5:43 4:53 9:12 8:34 6:31 6:15 Wore the Rio to ward off boredom. | ||
Thursday Jan 19 | ||
| Running 46:00 [3] 5.69 mi (8:04 / mi) | |
| 8 of us at GTA this AM. The plows were nice enough to come around and scrape the roads to bare ice for us. I think Lawrence was the only fall, but there were several other nice saves. I lasted 20 minutes with the group, then faded rapidly. | ||
| Swimming 39:38 [3] 1.08 mi (36:41 / mi) | |
| Felt a little better in the water today. Took a little extra rest on the 100s, but did 8 of them.
3:58/7:58 1:28,30,0,29,8,8,8,8 (on 2:00) 3:25,20 | ||
Wednesday Jan 18 | ||
| Running 31:35 [3] 4.0 mi (7:53 / mi) | |
| max:144 weight:168lbs | ||
| On treadmill - 1/2 at 7mph, worked up to 8mph next mile, then 1.5 steady, and back down during last mile.
8:31,7:36,7:28,8:00 | ||
| Biking 23:00 [3] 8.52 mi (2:42 / mi) | |
| ahr:121 max:144 | ||
| Random Hills - just level 11 coming right after the run - avg 95rpm to try to keep HR up. | ||
Tuesday Jan 17 | ||
| Running 49:17 [2] 5.87 mi (8:23 / mi) | |
| M-H-G-C - easy run, splits:
10:01 - Good (8:38) 19:08 - High (8:17) 25:47 - Clint (8:25) 30:27 - Good (8:20) 36:12 - Clint (8:13) In (8:23) Saw the remnants of what looked like a pedestrian-struck accident running out Monroe (shortly after a woman would've pulled a right-on-red-without-looking if I hadn't yelled), then got back to the Y just as fire trucks were pulling up to an accident one block west. I'm sure this can all somehow be attributed to Global Warming. | ||
Monday Jan 16 | ||
| Swimming 34:10 [3] 0.97 mi (35:13 / mi) | |
| General soreness limited my speed today. Can hockey really affect so many different areas of the body (e.g. arms, stomach)?
4:04/8:08 1:31,3,5,3,3,0 (on 1:45) 3:28,28 | ||
Sunday Jan 15 | ||
| Hockey 1:15:00 [3] | |
| Met the GTA hockey squad for a workout at 6:30. We definitely need some more work before thinking about a league. | ||
| Orienteering 1:05:00 [3] *** 3.5 mi (18:33 / mi) | |
| spiked:5/7c | ||
| Did a training session that Tim put together - a fox and hound game where he set the course on the fly using custom "controls" and the rest of us ran it. He marked the next control location (UTM-ish coordinates) and description at each one. Went fairly well - one control was marked off by one grid box, but luckily he found us searching as he was setting another control. My non-spikes were: cutoff a trail too early because I misread a spur as a reentrant that I could avoid; did not have specific point on map identified for 7th control, and ran to an obvious (but incorrect) spur about 80m N of control location. | ||
| Running 16:00 [2] 1.6 mi (10:00 / mi) | |
| Jogged back thru terrain to look for Nate, Walt and Patty - missed Nate somehow. | ||
Saturday Jan 14 | ||
| Running 45:05 [2] 5.2 mi (8:39 / mi) | |
| Ran from Hobart down along Seneca Lake in the wind and snow, while waiting for Nate's 1600m race. He had a decent race (5:44), but lost focus in the middle while stuck in a small pack. His splits:
40.6, 42.1, 44.9, 46.5, 45.0, 44.2, 41.8, 38.8 | ||
Friday Jan 13 | ||
| Hockey 1:05:00 [3] | |
| Skate & Shoot at Webster - mostly 4v4 - with Scott and Steve. No one made it to the end - my back was my limit. | ||
Thursday Jan 12 | ||
| Running 51:21 [3] 6.64 mi (7:43 / mi) | |
| GTA with Scott, Frank, Howie, Erik and Lawrence. First run with them in a while, and I struggled - stayed with them for about 17min, then started to fade as they picked it up. They ran an extra loop and caught me on Winton, and I just couldn't go with them.
0.92 (High/Win) 6:54 (7:30 pace) 1.94 (East) 14:09 (7:06) 2.73 (Pen/Land) 19:53 (7:15) 3.54 (Blos) 26:02 (7:36) 4.80 (Win) 36:47 (8:32) 5.73 (High) 44:16 (8:03) 6.64 (in) 51:21 (7:47) | ||
| Swimming 35:59 [3] 0.97 mi (37:05 / mi) | |
| 4:01/8:03
1:28,32,2,2,2,2 (on 1:50) 3:27,20 Very sluggish in the water. Not sure how much is lack of sleep lately vs. running 3 days in a row (and 45+ min/ea at that). In any case, I was too tired to go upstairs to lift or bike afterwards. | ||
Wednesday Jan 11 | ||
| Running 46:35 [3] 6.0 mi (7:45 / mi) | |
| Up the river to the UR Ped bridge, across and back the other side.
14:14 (to start of old measured mile) 7:56 3:51 7:24 (post-to-post ~7:36/mi) 7:40 (~1 mi) 6:28 in | ||
Tuesday Jan 10 | ||
| Running 46:12 [2] 5.55 mi (8:18 / mi) | |
| M-U-W-E-P
7:07 (G - 9:07/mi) partway with Rod 14:30 (C - 8:23/mi split) 22:00 (W - 8:31) 31:00 (C - 8:25) 38:09 (G - 8:19) 46:12 (Y - 7:27) - caught someone on Park | ||
Monday Jan 9 | ||
| Swimming 41:46 [3] 1.14 mi (36:38 / mi) | |
| 3:59/8:02
1:28,31,1,29,30,28,27 (on 1:50) 3:26,23,20 | ||
Sunday Jan 8 | ||
| Hockey 55:00 [3] | |
| Spent the day out buying hockey equipment (6 visits to 4 stores), so I can go to the 90 minute S&S with the GTA crowd - 8 of us showed up, most of us terrible, to mess up the game quite nicely. We have to change the training plan - S&S is mostly game time, and too serious - but we still plan on fielding a team in a spring league. | ||
Saturday Jan 7 | ||
| Orienteering race 38:17 [4] *** 4.57 km (8:23 / km) | |
| spiked:14/15c | ||
| Thank goodness for no snow. The ski-o at Oatka Creek park was replaced by a score-o. There were 3 obvious easy controls (1-7-2) to do first, involving mostly trail running, to allow time to figure out the rest of the course. But I failed to take a right on the main trail in the woods, and went straight instead. Gee this first control is coming up 50m early - no, it's a different code, must be a white course today as well? So, run along past the control until I realize "hey, that's the code for control 5! I'm going west, not north". I recover, but don't have a master plan - just take it control-by-control, until that means that I try to visit control 8 for a second time! Those two big mistakes probably cost me 5 minutes, but I still come in as the clubhouse leader, until Tim comes in 12 minutes quicker!
Nate had a nice run, finishing in 51 minutes by avoiding any big mistakes. | ||
| Running (Warmdown) 16:00 [2] 1.83 mi (8:44 / mi) | |
Friday Jan 6 | ||
| Running 32:05 [2] 4.0 mi (8:01 / mi) | |
| E-C-P
7:19 (G) 14:30 (C) 23:15 (G) | ||
Thursday Jan 5 | ||
| Swimming 36:03 [3] 0.99 mi (36:25 / mi) | |
| Arms had DOMS from the push-ups the other night.
4:00/7:56 1:32,5,1,1,0,28 (on 1:45) 3:21,16 | ||
Wednesday Jan 4 | ||
| Running 41:15 [2] ** 4.83 mi (8:31 / mi) | |
| Easy run with an old map - ended up being shorter than planned after I was hit by a car just before the mile mark. Loser was going right on red (apparently without looking right), but didn't have a gap, so I thought I was good-to-go with the "walk" signal lit and all. Wrong! He decides to pull out (part way?) for some reason - I see him, and put my hands out to roll up on his hood, but, with the rain, the gloves were too slippery, and he caught me in the hip, and down I went. I was able to pick myself up and walk it off, before carrying on with the run - just a little sore (nothing compared to recent injuries). Somehow I had managed to stop my watch while still on the ground - must be a seriously ingrained reflex.
Main-Culver(15:49)-Vermont(21:40), etc.-Goodman-Main(33:46) and in. | ||
Tuesday Jan 3 | ||
| Swimming 37:28 [3] 1.08 mi (34:40 / mi) | |
| weight:168lbs | ||
| 4:01/8:01
1:28,8,9,8,8,7,6 (on 1:50) 3:20,16 | ||
| Weights 15:00 [3] | |
| 1 circuit | ||
| Biking 23:00 [3] 8.71 mi (2:37 / mi) | |
| ahr:131 max:161 | ||
| Level-12 random hills - 90rpm | ||
| Strength 5:00 [3] | |
| Chelsea doing 25 pushups shamed me into adding to my workout repertoire...
17, 13 pushups 25, 25 situps | ||
Monday Jan 2 | ||
| Orienteering 30:19 [3] *** 3.66 km (8:17 / km) | |
| spiked:7/8c | ||
| Ran "part II" of the Webster Park permanent course with the new Garmin toy. Trails were ice in several places. | ||
| Running 12:19 [2] 1.42 mi (8:39 / mi) | |
| Extra running afterwards near lake. | ||
Sunday Jan 1 | ||
| Orienteering 38:30 [2] *** 1.7 mi (22:38 / mi) | |
| spiked:3/4c | ||
| Ran on the Ellison Wetlands map with Nate - went to some 2004 Canoe-O controls wearing my new Garmin GPS toy! I think we botched 1 control badly, but I have to figure out how to download our track to verify. | ||