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Training Log Archive: bishop22

In the 7 days ending Sep 30, 2006:

activity # timemileskm+m
  Running6 4:57:15 37.63(7:54) 60.56(4:55)
  Orienteering1 1:12:07 5.53(13:02) 8.9(8:06)26 /30c86%
  Total6 6:09:22 43.16(8:33) 69.46(5:19)26 /30c86%
averages - sleep:6.7 rhr:43 weight:169lbs

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Saturday Sep 30, 2006 #


ROC Meet at Webster Park - have to start early and hustle down to watch, errr coach, the McQuaid Invitational

Running 18:00 [4] 2.77 mi (6:30 / mi)
slept:6.5 weight:169lbs

Averaged 3 minutes of hard running during each of the 6 intense races at McQuaid - 3 before the O-meet (East Aurora and Addison) and 3 after (Schroeder).

The team performed wonderfully - I'm glad we eased back a bit this week.

Chelsea ran an outstanding race, finishing in just over 22 minutes, and just behind our 3rd and 4th runners.

We held Nate and another freshman out of the varsity race and let them run varsity B. Nate ran pretty well, but couldn't hang with the other freshman for the last 1.2 or so. He ran about 18:15 for the 3 miles, so he's getting there.

Running 1:30:00 [2] 10.91 mi (8:15 / mi)

Averaged 9 min of easy running during each of the 10 events that I followed closely (5 before the O meet and 5 after).

Orienteering race 1:12:07 [4] *** 8.9 km (8:06 / km)

Orange plus Yellow course at ROC meet in Webster Park. No real big mistakes (as to be expected on this level course in the park where our XC team practices, but too many unnecessary hesitations - mostly by not planning 2-3 legs in advance, which should have been easy with so much trail running.

More details to follow?

Friday Sep 29, 2006 #

Running 25:00 [2] 3.0 mi (8:20 / mi)
slept:7.0 weight:169lbs

Easy run at Webster Park during practice. Then we played kickball. Hopefully the kids are ready to go at McQuaid tomorrow.

Thursday Sep 28, 2006 #

Running intervals 13:15 [4] 2.0 mi (6:37 / mi)
rhr:43 slept:6.5 weight:169lbs

4 x 880 around the tennis court loop at Webster Park with the team. With McQuaid on Saturday, we cut back and ran tempo pace with interval recovery. It was tough to rein the kids in - a good sign for later in the season.
3:16, 3:20, 3:20, 3:19

Kids tried to cancel practice today because of the rain, but we ended up only having a few no-shows (including 3rd man) and 2 sitting out (including 4th man).

Running warm up/down 42:00 [2] 4.8 mi (8:45 / mi)

This includes 20 min w/up
11 min of jogging after 880s
11 min w/dn

Wednesday Sep 27, 2006 #

(rest day)

Not a moment to spare during work today - too hungry to head out when I got home.

Tuesday Sep 26, 2006 #

Running 40:00 [2] 5.0 mi (8:00 / mi)

Ran 2.5 miles of the course before the races, then got in about 10 minutes of easy running before/during/after each race.

Running intervals 14:00 [4] 2.15 mi (6:31 / mi)

Got in about 7 minutes of hard running during each race. The boys and girls each wound up 1-2 on the day, but almost everyone had career best times as far as I can tell (having a 3 mile course instead of 5K helped somewhat). I plan on doing some analysis on improvement. I've been using the USOF ranking methodology to rank all of the county runners, and it has been a better predictor of results at the local meets than the coaches' poll.

Monday Sep 25, 2006 #

Running 32:00 [3] 4.0 mi (8:00 / mi)

During XC practice - ran relatively easy with Coach K. 6 strides at the end.

Sunday Sep 24, 2006 #

Running 23:00 [3] 3.0 mi (7:40 / mi)

Fahrenholz loop in EA before the Bills game. JP Loserman gave another game away.

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