Training Log Archive: bishop22In the 31 days ending May 31, 2006:
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Wednesday May 31, 2006 #
Note
weight:166lbs (rest day)
Unplanned rest day. Meetings prevented a swim at lunchtime, then it was straight to Nate's soccer game, 1/2 inning of Chlesea's softball game, and home for lunch/dinner around 9.
Tuesday May 30, 2006 #
Biking 30:00 [2] 5.34 mi (5:37 / mi)
slept:7.0 weight:165lbs
Since work got in the way of a swim at lunchtime, I hopped on Nate's bike and went for an easy ride around the neighborhoods with Zach.
Monday May 29, 2006 #
Orienteering 5:44:00 [2] *** 20.2 km (17:02 / km)
spiked:8/9c slept:6.5 weight:166lbs
Did a Rogaine training session with Nate - set up by Timothy. Great training! We lost 45 minutes on one control by crossing a stream in a "random" spot (avoiding green), and failing to relocate on the other side, since the control was "easy" - just go to the hilltop. Otherwise, we made pretty good time, recording roughly the same splits as Timothy and Doreen. Jogged a decent amount, perhaps 6+ minutes per half hour. That was fine until we ran out of water during our long relocation exercise.
On the way in, the sole came loose from the upper on my left O-shoe, and kept catching on the ground, making it very difficult to run. Went barefoot for the last 800m. I may just go with running shoes for the NARC, since I won't officially have new shoes until Father's Day.
On the way in, the sole came loose from the upper on my left O-shoe, and kept catching on the ground, making it very difficult to run. Went barefoot for the last 800m. I may just go with running shoes for the NARC, since I won't officially have new shoes until Father's Day.
Sunday May 28, 2006 #
Orienteering race 35:59 [4] *** 3.34 km (10:46 / km)
spiked:14/16c rhr:44
Orange course at ROC meet in Durand (no advanced courses in this park). Lots of little problems, but nothing major. Gil left the door open, so I thought I had a chance for a win, but Ross and Samantha were in town, and smoked me.
Nate had a 3-minute head-start, but I saw him heading to C4. He held me off until C7, when I ran off trail and he stayed on. I thought he would catch me on the long trail run to C10, but he actually fell further behind and out of sight. Caught Tom from the last control to the finish - he's not used to footsteps catching him on a pure running leg.
Nate had a 3-minute head-start, but I saw him heading to C4. He held me off until C7, when I ran off trail and he stayed on. I thought he would catch me on the long trail run to C10, but he actually fell further behind and out of sight. Caught Tom from the last control to the finish - he's not used to footsteps catching him on a pure running leg.
Orienteering race 21:17 [4] *** 2.41 km (8:50 / km)
spiked:10/12c
ROC Sprint at Durand. Legs pretty dead from the fisrt, hilly course, especially early. Decent run - made a couple of bad decisions, but mostly was just slow, but not as slow as I felt, since I did manage to finish ahead of Samantha (of course she was hurt by a misplaced control that didn't affect me, since I took the high road). Caught Nate fairly early from about 2 minutes back and he couldn't run any more - guess it's time to teach him what a long run is - starting with the Rogaine training we're doing at Letchworth tomorrow (his legs will probably bouce back a lot better than mine). Zach completed the sprint, which was great, since there were many Orange-level legs.
Running warm up/down 7:00 [2] 0.8 mi (8:45 / mi)
Before and after Orange course.
Orienteering 20:00 [2] *** 1.33 km (15:02 / km)
spiked:4/5c
Control pick-up. Didn't take my compass, and had trouble with the first control.
Saturday May 27, 2006 #
Golfing 18:00 [1]
84, with a triple-bogey on the last hole, which gave me a 41 on the front (played the back first). Driver starting to work.
Friday May 26, 2006 #
Golfing 9:00 [1]
41, despite 5 pars - still pushing drives to the right.
Orienteering 28:15 [2] *** 2.5 km (11:18 / km)
spiked:5/5c slept:6.5 weight:166lbs
Zach and I cruised over to Ellison Wetlands for some O training after he got home from school. I set 4 controls, but the 2nd was on a "hilltop" on the map that turned out to be a poor location (medium to dark green, and not the ultimate summit), so I added a 5th location.
Orienteering 31:54 [1] 2.5 km (12:46 / km)
Circled back around and found Zach and followed him the rest of the way.
Then shuffled off to Buffalo to see the Sabres disaster - I guess it can be tough to make the cup finals when you lose 3 of your top 5-6 defensemen.
Then shuffled off to Buffalo to see the Sabres disaster - I guess it can be tough to make the cup finals when you lose 3 of your top 5-6 defensemen.
Thursday May 25, 2006 #
Running 35:48 [3] 4.69 mi (7:38 / mi)
slept:5.0 weight:166lbs
Ran easy over to Frontier Field, then picked it up somewhat (7:15 pace) up around the new soccer stadium (big changes since last month, looks like they are almost ready to go), and back to Clinton/Andrews, then easy to the Y via University / Main. Route: http://www.gmap-pedometer.com/?r=202792 - new stadium doesn't show on the image, obviously.
Golfing 9:00 [1]
First night of league play - 45. Could have been even worse, since I couldn't get off the tee. Had a sandy on 4, and a par on 7 - with a good (lucky?) shot from the trees.
Wednesday May 24, 2006 #
Note
rhr:44 slept:6.75 weight:166lbs (rest day)
Unplanned rest day. Meetings prevented a lunch-time workout. Could've gone over around 2, but I'd rather leave early for Buffalo. Go Sabres!
Rollerblading 15:00 [2]
Pre-game skate & shoot with Dan, before seeing the Sabres completely dominate most of the 2nd period, then hold on for the win.
Tuesday May 23, 2006 #
Running tempo 16:00 [4] 2.29 mi (6:59 / mi)
rhr:42 slept:6.25 weight:167lbs
Ran 3-min, then 4-min with 1-min break from School 1 thru Cobbs Hill woods - resovoir. Then ran the 10-min stretch on Monroe in 9:00. Ran into a breeze, but had a 30s break at Goodman and 10s at Union.
Running 29:24 [3] 3.73 mi (7:53 / mi)
Ran out East-Colby-ped bridge for tempo workout, then from Cobbs Hill to 490 for Monroe stretch.
Monday May 22, 2006 #
Note
(rest day)
Unplanned rest day - work got in the way of getting over for a swim at lunch, then only got home to watch the Sabres via TiVo-delay.
Sunday May 21, 2006 #
Orienteering race 1:24:10 [4] *** 6.2 km (13:35 / km)
spiked:8/9c slept:6.25 weight:166lbs
BFLO Meet at Sardinia Forest. Nasty weather - windy, rainy and cold. Nate wimped out after 1 control on Orange, but Zach was a trooper and completed his first solo Yellow course (there was no White) - his only problem control was the one that had blown across a stream, that someone else eventually found and replaced while Zach was searching. My course had a long run, mostly road, to the first control, so I got a good look at the course (I already had a bit of a look, since we had to copy from a master map), and determined that C2 was the only one I could really screw up, so I approached the leg with caution. A meandering stream with many little branches led most of the way there. When I got near the control location, it became obvious that the map is in serious need of an update (revised 1993), but there were 2 strong contour features (a spur and a form line hilltop) just outside the circle that I tried to attack from, after not finding it on the initial attack from a marshy area. I'm not sure which depression was mapped, but it did not contain the flag, so I gave up after about 25 minutes, and conferring with another searcher. A couple hundred meters later, on the way to C3, I saw the bag up on the hillside - had to be too far southeast. Got to C3 and C4 quickly, but was slightly delayed going to C5 - there was no control description and an S-shaped form line took up the whole control circle, in light green. No real problems getting to C6, C7 and C8, but I missed a trail leaving C8, which would have led very close to C9, and ending up running N thru the terrain, until I hit a parallel trail about 100m west.
Running warm up/down 14:00 [2] 1.56 mi (8:58 / mi)
Went backwards on the Yellow course to make sure Zach was coming in - he was on his way to the last control, but had dropped his compass at the previous control, so I went back to recover it.
Saturday May 20, 2006 #
Orienteering race 1:29:17 [4] *** 9.0 km (9:55 / km)
spiked:19/20c
ROC Canoe-O from Ellison Wetlands - did the Foot-O version, which included a shuttle to the start at Tryon Park (I drove my own car over). None of the big locals were doing the foot-O, so despite being late for the mass start, I was quickly well out in front. Saw Joel coming into Ellison Park as I was leaving, and I had missed a control west of the creek, north of Browncroft (that, it turns out, I wasn't expected to get - it was a canoe control), so I took the 9 minutes to go back and get it, before heading back for the Wetlands controls. The remainder went pretty smoothly, but several of the trail intersections look different in real life than they do on the [very simple] map.
Splits (missed 2):
2:19, 4:43, 6:48, 11:47, 16:21,
19:13, 27:05, 30:40, 36:34, 47:44,
54:42, 59:18, 68:04, 71:07, 74:16,
77:02, 80:38, 87:24, 89:17
Splits (missed 2):
2:19, 4:43, 6:48, 11:47, 16:21,
19:13, 27:05, 30:40, 36:34, 47:44,
54:42, 59:18, 68:04, 71:07, 74:16,
77:02, 80:38, 87:24, 89:17
Running warm up/down 19:39 [2] 2.3 mi (8:33 / mi)
Ran back to my car after the finish.
Friday May 19, 2006 #
Note
slept:7.0
Couldn't drag myself over to the pool today - yesterday's double took a lot out of me.
Thursday May 18, 2006 #
Running 44:20 [4] 6.2 mi (7:09 / mi)
slept:5.75 weight:167lbs
GTA with Scott, Frank, Erik, JV and Lawrence. A variety of surges as we ran over to the Lilac Festival area, around and back. They dropped me on the hardest surges, but I kept catching back up on their recoveries. They were dropping Scott sooner than me, so that was something.
Hashing 1:30:00 [2] 6.0 mi (15:00 / mi)
Long trail set (live) by Fetch at Powder Mills. Included 2 beer stops and plenty of chances to run in the terrain.
Gorby left early with my car keys in his car (unbeknownst to him), so I got to do some additional jogging to stay warm until Chris could bring the spare key.
Gorby left early with my car keys in his car (unbeknownst to him), so I got to do some additional jogging to stay warm until Chris could bring the spare key.
Wednesday May 17, 2006 #
Running 37:27 [3] 5.0 mi (7:29 / mi)
slept:6.75 weight:168lbs
Mostly easy run up the river and back during the break in training. Did some random pickups along the way (100 steps here, 300 steps there).
Out Back
5:10 4:18 (to/from river)
8:13 7:44 (at old mile start)
6:03 5:57 (UR crosswalk)
Out Back
5:10 4:18 (to/from river)
8:13 7:44 (at old mile start)
6:03 5:57 (UR crosswalk)
Tuesday May 16, 2006 #
Orienteering 23:48 [3] *** 3.0 km (7:56 / km)
spiked:8/8c rhr:42 slept:6.5 weight:167lbs
Ran "course 2" at Webster Park backwards - after dropping Chelsea at soccer and before heading to Nate's band concert. Of course no one told me the concert was at Schroeder, not Spry.
Splits:
11, 3:12, 4:32,
13:29, 17:12, 18:56,
20:30, 22:23, 23:48
Intensity was 3.5.
Splits:
11, 3:12, 4:32,
13:29, 17:12, 18:56,
20:30, 22:23, 23:48
Intensity was 3.5.
Running warm up/down 10:00 [2] 1.18 mi (8:28 / mi)
Had time for 5 minutes before and after.
Monday May 15, 2006 #
Swimming 39:08 [3] 1.08 mi (36:14 / mi)
rhr:40 slept:6.25 weight:168lbs
4:02/8:04
1:30,29,31,0,2,0,0 (on 1:50)
3:29,24
1:30,29,31,0,2,0,0 (on 1:50)
3:29,24
Sunday May 14, 2006 #
Event: 28th Annual Billygoat Run
Running 27:37 [2] 3.34 mi (8:16 / mi)
slept:7.0 weight:168lbs
Easy duck pond loop: http://www.gmap-pedometer.com/?r=182003
Golfing 9:00 [1]
42 on the front - not bad for the first time out this year (especially when I was 1-over after 5). Of course, the 6 one-putts masked my pathetic work off the tee.
The powers that be seem to have massacred the 5th hole. All of the pines that served as the backdrop for this signature par-3 were removed, except 2 at each corner. Why don't they go ahead and fill in the donut-shaped bunker in front, to finish the mutilation. Here is what is used to look like: http://maps.google.com/maps?t=h&om=1&ll=43.157893,...
The powers that be seem to have massacred the 5th hole. All of the pines that served as the backdrop for this signature par-3 were removed, except 2 at each corner. Why don't they go ahead and fill in the donut-shaped bunker in front, to finish the mutilation. Here is what is used to look like: http://maps.google.com/maps?t=h&om=1&ll=43.157893,...
Saturday May 13, 2006 #
Running race 20:21 [5] 5.0 km (4:04 / km)
Run for the Young. Nate got out a step ahead of me, but then we settled in together for the first mile, when we caught Megan. I took a couple of tangents to get a few steps on them early in the 2nd mile, and slowly opened a bit of a lead. With about a half to go, I turned around to cheer for Nate a bit, and Megan dropped off the pace. I gave a couple more shouts of encouragement on the way to the finish, and got in 7 seconds ahead of Nate.
Splits: 6:17, 12:49
Not a bad race, considering I've done absolutely no speed training. I hope to get to the track with Nate at the end of the month, after his lax season ends.
Splits: 6:17, 12:49
Not a bad race, considering I've done absolutely no speed training. I hope to get to the track with Nate at the end of the month, after his lax season ends.
Running warm up/down 23:00 [2] 2.71 mi (8:29 / mi)
Warmed up a little longer than planned - trying to figure out Zach's 1-mile fun run course (I was following arrows in the road, but they must have been for another race). That was good for me, getting nice and loose and all, but the time pressure was not good - got to the start with only about a minute to spare - no time to grab a drink.
Orienteering race 49:46 [4] *** 3.5 km (14:13 / km)
spiked:14/17c
Long Orange course at the ROC meet at Irondequoit Bay West. Choked on my first local meet of the season, after being out of town for the first 3. I made a 7-minute error on C10 and lost by 2 minutes. There was plenty of climb and my legs were a little heavy from the 5K in the morning, but I was navigating fairly well (well, other than 2 45-60 second mistakes), until I tried to get cute and avoid some climb heading to C10. Got myself turned around, and couldn't relocate until I had run to a stream, and followed a trail a ways to familiar territory. Saw Pavel leaving C11 ahead of me, and he had started after me, so I tried to focus and run hard the rest of the way.
Running warm up/down 5:00 [2] 0.59 mi (8:28 / mi)
Just a quick warm-up after working the start / finish for 1.5 hours.
Orienteering 38:41 [2] *** 3.87 mi (10:00 / mi)
spiked:8/8c
Flag pick-up.
Thursday May 11, 2006 #
Running 30:40 [2] 3.68 mi (8:20 / mi)
slept:6.0 weight:166lbs
Easy run - Ford St - Andrews.
Wednesday May 10, 2006 #
Running tempo 27:44 [4] 3.85 mi (7:12 / mi)
rhr:43 slept:6.5 weight:166lbs
Beautiful day, but I had a tight schedule, so I ran sort of hard, since it had to be short.
East-Culver-Park
6:26 (7:35 pace)
12:49 (7:18)
20:33 (7:08)
27:44 (6:47)
East-Culver-Park
6:26 (7:35 pace)
12:49 (7:18)
20:33 (7:08)
27:44 (6:47)
Tuesday May 9, 2006 #
Running 1:00:35 [2] 6.92 mi (8:45 / mi)
slept:7.0 weight:166lbs
Ran (mostly trails) at Mendon Ponds on the way back from Nate's lax game in Honeoye Falls. Nice to run easy for an hour, and have it actually be easy to do. No way I'll be under 20 in Saturday's 5K, but it seems I am orienteering myself into reasonable running shape.
Monday May 8, 2006 #
Swimming 37:08 [3] 1.02 mi (36:24 / mi)
rhr:43 slept:7.75 weight:164lbs
4:02/8:01
1:29,33,2,0,1,28,9 (on 1:50)
3:22,19
1:29,33,2,0,1,28,9 (on 1:50)
3:22,19
Sunday May 7, 2006 #
Orienteering race 2:55:59 [4] *** 9.58 km (18:22 / km) +440m 14:56 / km
22c slept:8.0
Day 2 Blue at West Point. Was resolved to not make the same mistakes as yesterday. That lasted for 7 controls, before I was not careful enough going to C8 - a warning shot was fired when I popped out on the wrong trail and ran around before heading back into the woods and finding the correct trail. Then I thought I had a decent line, but I was not accurately keeping track of which big features were which, so when I spotted a reentrant that had to be mine, it wasn't. Had to climb to the top of the hill before I was able to relocate (then "spiked it") - leading to a 42 minute leg. Also struggled thru 9, 10 and 11, at which point, I was halfway thru the controls in 1:51:39 - OVT was practically wrapped up. So, I took the road to C12, stopping to unload both shoes of debris, and with the pressure on, the tide turned. Most of the remaining time loss was due to careful route selections and fatigue from topping 6 hours of orienteering for the weekend.
Nate rebounded nicely today, from his rough virgin Orange outing at an A-meet yesterday. Picked up the fastest time for M-16, but it wasn't quite enough to make the podium (40 secs from 3rd, less than 4 minutes from first - out of something like 2:43 total for the 2 days).
Nate rebounded nicely today, from his rough virgin Orange outing at an A-meet yesterday. Picked up the fastest time for M-16, but it wasn't quite enough to make the podium (40 secs from 3rd, less than 4 minutes from first - out of something like 2:43 total for the 2 days).
Saturday May 6, 2006 #
Event: West Point A meet
Orienteering race 2:44:46 [4] *** 7.56 km (21:48 / km) +410m 17:09 / km
19c slept:6.75
Contrary to general opinion, I ran up on Blue at West Point - only because I had a deal with Nate, who agreed to run up on Orange. I had a lot of problems trying to sort out mapped and unmapped rock features.
More comments tonight, when I have my map.
More comments tonight, when I have my map.
Running warm up/down 18:00 [2] 2.06 mi (8:44 / mi)
Nice warm-up before Blue, back and forth on road to the start. Forced myself to jog back to the camp after the finish, in the hopes of not tightening up too much before the Sprint.
Orienteering race 22:46 [4] *** 2.93 km (7:46 / km) +100m 6:38 / km
spiked:10/18c
Friday May 5, 2006 #
Note
slept:6.5 weight:168lbs (rest day)
No way to get out at lunchtime today - work got in the way. Picked Nate up at 5:30 to head to West Point (well, Albany tonight). Got here in time for the 3rd period of the Sabres game, and the extremely exciting finish!
Thursday May 4, 2006 #
Hashing 1:05:00 [2] 5.0 mi (13:00 / mi)
Hash in Henrietta - included some nice stretches of terrain running. A'master showed up for the first time since his 9-mo old was born.
Wednesday May 3, 2006 #
Running 53:16 [3] 7.0 mi (7:37 / mi)
rhr:41 slept:7.0 weight:168lbs
Beautiful day for a run, and work only held me up until 12:40. Ran up the river to Elmwood and back the other side. Felt comfortable most of the way - perhaps I am starting to orienteer myself back into shape, although I doubt I can get under 20 for 5K quite yet.
Splits: 4:58 (to river), 13:25 (start of mile), 20:50 (end), 25:42 (Elmwood), 31:18 (ped bridge), 39:30 (old spot), 47:22 ("mile")
Splits: 4:58 (to river), 13:25 (start of mile), 20:50 (end), 25:42 (Elmwood), 31:18 (ped bridge), 39:30 (old spot), 47:22 ("mile")
Tuesday May 2, 2006 #
Swimming 31:45 [3] 0.88 mi (36:05 / mi)
slept:5.25 weight:168lbs
Just enough time for a quick swim between meetings. I had had grand plans to swim, then run before work got in the way, as it has a tendency to do.
3:53/7:50
1:26,31,31,29,28 (on 1:45)
3:23,25
3:53/7:50
1:26,31,31,29,28 (on 1:45)
3:23,25
Monday May 1, 2006 #
Running 29:30 [2] 3.47 mi (8:30 / mi)
Easy running after Luke's hockey, while waiting for Zach to finish with soccer. Ran thru some terrain near the rink, then from St. Paul's to Willink to Thomas, and another loop behind the rink. Finished up with 8 strides while Zach played "Coach's Challenge", winning the final game with two beautiful shots under the crossbar.