Training Log Archive: bishop22In the 7 days ending Feb 17, 2007:
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Saturday Feb 17, 2007 #
Running 1:50:01 [2] 13.0 mi (8:28 / mi)
slept:7.25 weight:161lbs
Ran at the OD (ODR-measured route). Relatively light turnout - most of the GTA crowd is probably out skiing again this weekend and many slower folks must have been deterred by the weather (which was not quite as bad as advertised last night - the temps were in the low teens, but the wind wasn't so bad). I let the front 4 guys go (included Greg and JV, I think) and the next group of 3 was the only other option, so I went with them for the first two miles until one of them started a minor surge that I followed until the others made fun of him and he waited, but I kept going. The rest was on my own, as I gradually dropped back to about 2.5 minutes behind 2 of the front 4 (Greg and JV were long gone), and put about 2 minutes on the group behind me.
Friday Feb 16, 2007 #
Strength (Snow Shoveling) 5:00 [2]
Not much new snow, but I spent 10 minutes digging out the drifts that built up near the garage.
Weights 15:00 [2]
slept:6.5 weight:165lbs
Circuit at Downtown Y.
Running 23:22 [2] 3.0 mi (7:47 / mi)
ahr:136 max:143
Gerbiled a lap at 7.0mph, then the rest of the first mile at 7.5, second mile at 8.0, then backed off to 7.8/7.7 to keep the HR at/under 140.
Biking 17:00 [3] 5.9 mi (2:53 / mi)
ahr:117 max:149
Only had time for 15 minutes of Random Hills (@92rpm), so I did level 13. RPM was actually in upper 90s when there were fewer than 10 lights on, and dipped into the 80s when 19-20 lights were on.
Thursday Feb 15, 2007 #
Running 46:56 [3] 5.89 mi (7:58 / mi)
slept:6.0
GTA (route). I knew I was in trouble when only Erik, Jim and JV were there. Brighton had shaved the snow down to a nice layer of ice in the roads (it was about 5 degrees at run time) - not enough to fall, but enough to slide with every step. I stayed with them over the top of Cobbs Hill, but after we got to Park and Culver, waves of intestinal discomfort started to kick in. That's what I get for having a large Valentine's dinner, topped off by chocolate cake for 2 just before 9pm, and then trying to run at 6am. I was able to push the pace between waves, but only enough to get the HR in the upper 140s.
I will not overeat next Wednesday night.
I will not overeat next Wednesday night.
Swimming 37:31 [3] 1.02 mi (36:46 / mi)
4:07/8:20
1:34,32,33,32,32
3:25,24
My arms were beat from all the shoveling yesterday.
1:34,32,33,32,32
3:25,24
My arms were beat from all the shoveling yesterday.
Wednesday Feb 14, 2007 #
Strength (Snow Shoveling) 30:00 [2]
A full 61 minutes of Yowsa! to clear a mere 5 inches from the drive. I almost beat the plow, but no, so I had a lot of work at the end of the drive and clearing room to get to the mailbox.
We need the temp to get above freezing for a day, so I can get rid of the ice build-up. Looking back at the daily highs for the last month, we had 33 on 1/27, 34 on 1/18 and 19 and 35 on 1/15. Not a whole lot of melting going on, mostly just settling. Looking forward, they are predicting 43 on 2/22, so that would make 25 days not getting above freezing (and 32 out of 33).
We need the temp to get above freezing for a day, so I can get rid of the ice build-up. Looking back at the daily highs for the last month, we had 33 on 1/27, 34 on 1/18 and 19 and 35 on 1/15. Not a whole lot of melting going on, mostly just settling. Looking forward, they are predicting 43 on 2/22, so that would make 25 days not getting above freezing (and 32 out of 33).
Running 44:10 [2] 4.69 mi (9:25 / mi)
rhr:42 slept:5.5 weight:164lbs
An actual snowstorm! So, I had to run outside (here). Since the wind was mostly out of the north, I ran mostly N to start, which led me right into the Crescent. Not a bad day to run there, what with all of the locals cooped up inside. No drug sales or usage observed for a change.
I thought the 13 degrees and 20mph wind would be a bit chilly, but no. I was only cold walking over to the Y - it seemed to be a friendly wind while I was running, no frozen face as feared.
Of course the going was quite slow as I stayed mostly on side streets that hadn't been plowed in 6-9 inches.
I thought the 13 degrees and 20mph wind would be a bit chilly, but no. I was only cold walking over to the Y - it seemed to be a friendly wind while I was running, no frozen face as feared.
Of course the going was quite slow as I stayed mostly on side streets that hadn't been plowed in 6-9 inches.
Strength (Snow Shoveling) 30:00 [2]
Got home to find another 10-12" of snow in the driveway - had to park in the street and start digging. 53 minutes to clear it off - quicker than this morning: in part because I worked harder (trying to get the car off the street before the town plow came by and make room for Chris to get in the garage before she got home - failed at both), and in part because the AM shoveling had filled in many of the divots in the base layer of ice that had slowed me down.
Tuesday Feb 13, 2007 #
Running intervals 15:46 [4] 2.5 mi (6:18 / mi)
ahr:146 max:164 slept:6.5 weight:165lbs
Gerbiled 5 x 1/2 with 1/4 recovery.
Started at 9.3mph for 2, then 9.4, 9.6, 9.8, so the times were:
3:13, 3:13, 3:11, 3:07, 3:02.
Felt surprisingly easy. HR only got up to 154 on the first, then 158, 158, 161, 164. I definitely had more in me, but I will restrain myself and come back gradually.
Started at 9.3mph for 2, then 9.4, 9.6, 9.8, so the times were:
3:13, 3:13, 3:11, 3:07, 3:02.
Felt surprisingly easy. HR only got up to 154 on the first, then 158, 158, 161, 164. I definitely had more in me, but I will restrain myself and come back gradually.
Running warm up/down 23:31 [2] 2.75 mi (8:33 / mi)
1 mi w/up @7-7.5 (8:22)
5 x 1/4 recovery @6.6 (~2:13/ea)
1/2 mi w/dn @ 7.5-7.1 (4:02)
Abbreviated w/dn because I had to hustle off to see Chelsea's county tournament game. They are in bracket E (the worst of 5), so they handled Brighton quite easily - even 3 of the 4 JV players scored in the last 3 minutes. Next up is probably the Gates team they just beat by 30. Quite the underachieving group of individuals on this "team".
5 x 1/4 recovery @6.6 (~2:13/ea)
1/2 mi w/dn @ 7.5-7.1 (4:02)
Abbreviated w/dn because I had to hustle off to see Chelsea's county tournament game. They are in bracket E (the worst of 5), so they handled Brighton quite easily - even 3 of the 4 JV players scored in the last 3 minutes. Next up is probably the Gates team they just beat by 30. Quite the underachieving group of individuals on this "team".
Monday Feb 12, 2007 #
Strength (Snow Shoveling) 10:00 [2]
25 minutes clearing the new inch or two plus hacking away at some more ice build-up. We're supposedly going to get a foot starting tomorrow night.
Note
slept:6.75 weight:165lbs (rest day)
Planned on swimming at lunch today, but Luke had a 101+ fever, and I lost the lottery and had to work from home. Taking Z to hockey practice before my class took away the other chance to get out and do something. I suppose I could have gone for a run when I got back by 9:30, but 24 was calling, via TiVo delay.
Sunday Feb 11, 2007 #
Running 37:15 [3] 5.0 mi (7:27 / mi)
slept:7.5 weight:164lbs
Treadmill at Bayview after Nate and Zach's hockey games - they both won.
1 mi @7.0 up to 7.5mph, then ramped up 0.1 mph each lap thru mile 4.5 (7.6mph to 8.9 mph), then slowed down the last 1/2 mi.
mile 2: 7:40
mile 3: 7:19
mile 4: 6:58
4.5: 3:21
5: 3:34
Didn't expect to pick up the pace quite so long, but it felt surprisingly easy.
1 mi @7.0 up to 7.5mph, then ramped up 0.1 mph each lap thru mile 4.5 (7.6mph to 8.9 mph), then slowed down the last 1/2 mi.
mile 2: 7:40
mile 3: 7:19
mile 4: 6:58
4.5: 3:21
5: 3:34
Didn't expect to pick up the pace quite so long, but it felt surprisingly easy.
Biking 23:00 [3] 8.53 mi (2:42 / mi)
ahr:109 max:135
21 min of Random Hills-11 @ 92rpm. HR stayed quite low - time to start upping the level.
Elliptical 22:00 [3] 2.38 mi (9:15 / mi)
ahr:132
Still had energy, so I jumped on the Precor trainer: 20 minutes at level 10/12. Averaged about 146 strides/min.
Strength (Snow Shoveling) 10:00 [2]
20 minutes removing ice build-up, so I could get my car out of the garage.