Saturday Jan 27 |
 | Running 1:00:57 [2] 6.9 mi (8:49 / mi) | |
| slept:6.5 weight:165lbs |
| Easy run around Auburn (rough route) between Nate's hockey tournament games in Skaneateles. After winning 8-0 last night, they won 9-1 and 13-4 today, to make the finals tomorrow. Probably against Rochester Youth, who won one of their games 17-1, but has to play in the 2 vs 3 game to make the finals. |
Friday Jan 26 |
| Strength (Snow Shoveling) 17:00 [2] | |
| (rest day) |
| A few more inches to clear. Didn't run at lunchtime due to executive layoffs at work - lunch was the time to catch up with the rumor mill. Also chose a long-overdue haircut over a run after carting the kids around, and before watching Chelsea's team get smoked by one of the top teams in the state. It was only 16-15 after the first quarter. |
Thursday Jan 25 |
| Running 49:23 [3] 5.74 mi (8:36 / mi) | |
| slept:6.0 weight:163lbs |
| GTA - attendance: 8 (Erik, Frank, Vinny, Jim, JV, Lawrence, D). Kept up for about a mile, then Lawrence dropped back with me for another half, then I was on my own.
Brighton only seemed to have 3-4" of snow vs. our 7-8", just a few miles away. |
| Strength (Snow Shoveling) 23:00 [2] | |
| |
| 19 minutes clearing most of the driveway of the 7-8" of new (but fluffy) snow before heading to GTA, then 4 minutes finishing up afterwards. |
Wednesday Jan 24 |
| Running 52:04 [2] 5.7 mi (9:08 / mi) | |
| slept:5.75 weight:166lbs |
| MSD (wasn't L enough to be LSD) after dropping Zach at SIR for hockey practice. Did a south wedge route. Wandering thru Highland Park was a little longer than mapped, because I wasn't running 11 min pace thru there, which is what the mapped distance indicated (so I added 0.08 mi). |
Tuesday Jan 23 |
| Weights 15:00 [3] | |
| slept:7.0 weight:166lbs |
| Circuit downtown. |
| Running intervals 13:20 [4] 2.0 mi (6:40 / mi) | |
| |
| Gerbil at the Y: 8 x 440 @ 9mph (220 recovery at 6/6.6mph.
First intervals in a long time - since XC season, I guess. I was pleasantly surprised that it wasn't torture, although I did go relatively easy - not sure how quickly I would fade at quicker speeds. |
| Running warm up/down 21:55 [2] 2.5 mi (8:46 / mi) | |
| |
| Includes 1 mi w/up at 7 (1/2) then up to 7.5, 1/2 mi w/dn and the interval recoveries. |
| Biking 32:00 [3] 11.05 mi (2:53 / mi) | |
| |
| Random Hills-10 @ 88rpm
No need to kill myself after doing the intervals, so I read the paper. |
| Strength (Snow Shoveling) 20:00 [2] | |
| |
| It seems the new Mustang doesn't like too much snow in the driveway. |
| |
| C • New car? 3 |
Monday Jan 22 |
| Swimming 36:35 [3] 1.02 mi (35:51 / mi) | |
| slept:6.25 weight:166lbs |
| 3:56/7:57
1:30,33,32,31,30,30 (on 1:55)
3:28,26
Nice to be back under 8 minutes for the 500 - had a faster swimmer a couple lanes over to keep me going. |
| Note | |
| |
| First of 12 weekly 3-hour sessions on "Health Sciences Applied to Coaching", which is the first of 3 courses I need to be certified to coach at a NY high school. Most of the time was spent advertising (including a long video)/ justifying "Athletic Trainers" (don't call them trainers, less they be confused with personal triainers at the local fitness facility). Give me a break! We have a trainer at the high school and I appreciate and value what they do, but don't oversell the "health care professional" aspect.
Most of the rest of the time was wasted going over football injury statistics from studies in 1985 and 1995. How does that help me prevent running injuries? At least he let us go after 2 hours.
Hopefully future sessions will have SOME value. |
Sunday Jan 21 |
| |
| Event: ROC Ski-O at Mendon Ponds Park
|
| Orienteering 20:30 [3] *** 2.41 mi (8:30 / mi) | |
| spiked:6/6c slept:6.25 |
| Picked up some flags after the ROC Ski-O, after working the start/finish for nearly 3 hours - mostly outside during that time.
Nate lost a fair amount of time protecting his brand new skis, because there was just enough snow to ski, which meant it was pretty decent conditions for running. |
| Map Run 26:44 [2] 3.06 mi (8:44 / mi) | |
| |
| Since the control pickup went so quickly (William and Nate helped), did another loop to the east and south, map in hand. |