Training Archive: bishop22In the 7 days ending 2007-01-06:
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| S | M | T | W | H | F | S | |||||||||
Saturday Jan 6 | ||
| Event: ROC Ski-O at Harriet Hollister Park * canceled * | ||
| Orienteering 20:04 [3] *** 1.55 km (12:57 / km) | |
| spiked:11/11c slept:7.0 weight:168lbs | ||
| Ran last summer's Yellow course at Irondequoit Bay West (couldn't find my Orange map). This course (well, the park in general) is a good example of why x minutes/km is not the best indicator of navigation ability.
I only fell badly once on the hills, despite badly needing O-shoes or spikes. | ||
| Map Run 38:49 [2] 3.88 mi (10:00 / mi) | |
| Ran on the Bay West map (4:43) before and (34:06) after doing the course. Included a brief journey onto the small unmapped portion of the park leading to the bay.
The hills did a great job blocking the wind (gusts to 45mph - probably a sign of the weather taking a turn for the worse). | ||
Friday Jan 5 | ||
| Weights 15:00 [3] | |
| slept:6.25 weight:169lbs | ||
| OK, I'm a loser. It was 60 degrees out and I stayed inside because I'm pretty beat from the last couple of days. At least I was able to enjoy the walk back from the Y, in a t-shirt.
Seem to have gained back the weight I lost by not working out over Christmas - not sure how that makes sense. | ||
| Biking 23:00 [3] 8.38 mi (2:44 / mi) | |
| ahr:124 max:131 | ||
| Random Hills - 11, avg 90 rpm.
A heart rate registered for part of the session, not sure how accurate it was. | ||
Thursday Jan 4 | ||
| Running 49:02 [3] 5.82 mi (8:25 / mi) | |
| slept:6.25 | ||
| GTA with Scott, Frank, Erik, Vinnie, JV, Jim, Jordan(?). My route. Lasted less than a mile; it was over when we hit Cobbs Hill. Very frustrating that I can't keep up with anyone. Averaged around 8:00 early (including the very slow uphill) and just under 8 for the last 1.2 (after seeing Frank ahead of me), but was in the 8:40s in the middle part.
At least it was shorts weather again (Scott tried a short sleeve shirt as well - but he could have used some gloves). | ||
| Swimming 36:10 [3] 0.97 mi (37:16 / mi) | |
| 4:09/8:27
1:33,35,35,33,32 3:31,28 Sluggish on the 500 and tired throughout, but kept a reasonable effort up on the 100s and 200s. | ||
Wednesday Jan 3 | ||
| Running 53:00 [3] 6.3 mi (8:25 / mi) | |
| slept:6.5 weight:167lbs | ||
| Ran out East-Winton-Highland-Monroe (route, but I shortened the first part too much on the map). Only managed 10:21 on Monroe for what used to be a 10-minute jog, and I pushed it a bit.
Ran in shorts, again! Already I have set a December 1-February Twenty-Last record. Part of it is that I am trying to harden the frog up, but mostly it's due to Global Warming - Al Gore says so. According to Accuweather.com, the high will be 30 degrees or higher for the next 15 days, still. Including a high of 53 degrees for the first ROC "Ski-O" of the year. It might snow on Jan 14-15. | ||
| C • Harden the frog up? 2 | ||
Tuesday Jan 2 | ||
| Swimming 38:00 [3] 1.02 mi (37:15 / mi) | |
| slept:6.5 weight:166lbs | ||
| 4:00/8:12
1:33,33,34,33,30 3:32,30 New suit probably shaved a few seconds off, since I'm more "hydrodynamic" again. | ||
Monday Jan 1 | ||
| Note | |
| slept:9.5 weight:166lbs (rest day) | ||
| Taking today off - a little sore, probably from Saturday. Shuffling off to Buffalo for the Sabres game. | ||
Sunday Dec 31 | ||
| Running 30:01 [2] 3.34 mi (8:59 / mi) | |
| slept:7.5 weight:166lbs | ||
| Ran with a map at Ellison Park, but stayed on the trails - up to Penfield Rd and back around a bit of the north side of the park. | ||