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Training Log Archive: bishop22

In the 7 days ending Sep 3, 2006:

activity # timemileskm+m
  Running5 3:11:15 24.67(7:45) 39.71(4:49)
  Orienteering1 51:56 3.54(14:40) 5.7(9:07)11 /14c78%
  Golfing4 47:00
  Strength1 7:00
  Total6 4:57:11 28.21 45.4111 /14c78%
averages - sleep:6.6 rhr:46 weight:171lbs

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Sunday Sep 3, 2006 #

Golfing 18:00 [1]

Club Champs, Day 2. Opened with 6 bogeys, but finished the front well, for a 42. The wheels almost came off on the back with a triple/double on 13/14, but I settled down for an 89. I hadn't played the back (except 10 & 11 yesterday) since July.

Running warm up/down 17:48 [2] 2.23 mi (7:59 / mi)

6:57 w/u
10:51 w/d

Parked by Devil's Bathtub and jogged up to the ROC Green practice course start, then back to the lot from the finish. I also went and verified that C4 was indeed missing with a careful study of the area afterwards.

Orienteering 51:56 [4] *** 5.7 km (9:07 / km)

Ran the semi-permanent green course from 7/30 at Mendon. Tried to maintain roughly tempo pace on the straight running sections, since the team was supposed to do a tempo run today. Pretty accurate navigation, with the following problems:
C4 - missing; I ran up the correct reentrant, didn't see a streamer (and didn't remember exactly where it was last time), so I went to the trail, turned left, and checked the next reentrant (that wasn't the correct shape/direction) before moving on
C8 - missing; I did not stay up on the spur initially for my attack, but I got there and saw the control location, but no streamer. I spent about two minutes verifying that I didn't make a parallel error before moving on.
C9 - missing; I cut down from the trail just a bit late, but the tip of the swamp is very pronounced, so it was quick to see there was no streamer.

I did find the C13 streamer this time. I am quite certain it is right of the line and/or short of the circle, since it was too long to run out to the little shed after tagging the streamer.

Saturday Sep 2, 2006 #

Golfing 11:00 [1]

Club Championship: 12-15 Flight (gotta move up next year). A break from the rain early, but then it was falling. After opening with a double, I settled down and played well, until a triple on 7 and double on 8. Got thru 9 with a 46. Opened the back with pars on 10 and 11, before the alarm went off and cancelled the day (my last 2 pars got thrown out).

Friday Sep 1, 2006 #

Running 19:21 [4] 4.8 km (4:02 / km)
slept:7.25 weight:171lbs

Cruise intervals with the team: 6x800m with "1 min" recovery - recovery actually averaged 76 seconds. Felt fairly comfortable running them in:
3:15, 3:16, 3:13, 3:13, 3:12, 3:12

Most of the kids ran too quickly early and slowed dramatically (Nate did the first 2 in under 3:00, then was behind me on the last 3).

Running 21:44 [2] 2.63 mi (8:16 / mi)

6:00 w/u - should've been longer, but we had to measure out a loop
13:44 w/d
6 x strides

Strength (Core) 7:00 [3]

My first attempt to do the ab work with the team - not fun. I had to call it quits after 7 minutes of pretty much constant exercises.

Thursday Aug 31, 2006 #

Running 39:49 [3] 5.38 mi (7:24 / mi)

GTA with Erik, Lawrence and D&JV. Most everyone was up for an easy day, due to past and upcoming events, so I was able to hang on for much of the run, despite yesterday's workout. Then I ran into some intestinal distress issues and had to cut the run short - unbelievably, they had no porta-pots at the Elmwood Ave construction site, which would have really helped. I ate dinner too late last night.

Golfing 9:00 [1]

Final chance to play before this weekend's club champs. Lipped a par putt on 1, which turned out to be an omen. I missed a 2-footer for par on 4, a 4-footer on 5, and left a 10-footer just short on 6, then missed a 5-footer on 8. So, I shot 43. If I can turn the putting around this weekend, I could be ready to score.

Wednesday Aug 30, 2006 #

Running warm up/down 27:54 [2] 3.25 mi (8:35 / mi)
rhr:45 slept:6.75 weight:171lbs

12:13 before workout;
15:41 after workout.

Running intervals (and Hills) 14:39 [5] 2.1 mi (6:59 / mi)

Main workout at Ellison Park was:
3x400m: 89, 90, 89
6x1min hills
3x400m: 71, 91, 89

The 400m was out and back on a slight incline. The hill for the 1min repeat was steep - looking at the O-map, it was at least 25m climb.
For the first 400 of the second set, I had the kids run down from the top of the hill to the 200m mark and in (it was probably a few seconds short - I went by the 200m mark in 30). The kids enjoyed it and I figure it's good to occasionally practice running downhill fast, since we have to do so in races. I had a couple of guys do a 4th 400m before and after.

Running warm up/down 12:00 [2] 1.2 mi (10:00 / mi)

After each 400 and hill.

Golfing 9:00 [1]

Played with a guy who was pretty terrible. He said "it's not my night", I felt like saying "it's not your game". But I looked pretty awful myself: ugly bogey on 1, double on 2 after hitting a short wedge 45-degrees right into the trees, double on 4 (OB off the tee, else par). I did par 3 and 8, but missed < 4' putts for par on 5 and 7, and 3-putted 9 for a 44.

Tuesday Aug 29, 2006 #

rhr:46 slept:6.25 weight:171lbs (rest day)

Unplanned rest day - couldn't get out at lunch, then had to mow and get the kids to "spike night" at the local Fleet Feet. First pair of spikes for both Chelsea and Nate.

A day off seems reasonable at this point.

Monday Aug 28, 2006 #

Running 38:00 [2] 4.9 mi (7:45 / mi)

Warm-up with the team, then ran around for some encouragement during their tempo run. My legs were in no shape to attempt tempo pace today.

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