Training Archive: bishop22In the 7 days ending 2007-02-24:
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| S | M | T | W | H | F | S | ||||||||
Saturday Feb 24 | ||
| Running 52:11 [2] 6.52 mi (7:59 / mi) | |
| slept:7.5 | ||
| From Mt. Van Hoevenberg, during Nate's ESG Ski-O race. Ran from the stadium, out to the access road, where I saw a few orienteers cross under (but they had numbers just higher than Nate's), then to the main road and up to the Cascade ski area and back. Then did a bit more running to catch Nate from the access road on the way in.
Nate skiied pretty well, and got first. He said he made one 3-4 min error and everything else was pretty clean. Only Eric Hamilton had a faster time on the Green course. | ||
| C • Congrats 3 | ||
Friday Feb 23 | ||
| Swimming 40:36 [3] 1.14 mi (35:37 / mi) | |
| slept:7.5 weight:163lbs | ||
| 3:58/7:59
1:28,30,32,31,30,29,29 (on 1:50) 3:16,14 Pseudo-IMs are coming around. 100s were decent without killing myself. Need new goggles - one side fills up after 50-75 yards. Last night's sleep includes a 1-hour nap before the Sabres game. Of course, I pass up my ticket and it ends up being "very likely the most entertaining game of what has been a wonderfully entertaining season", according to the Rochester paper. It was still good on TV. | ||
| Biking 23:00 [3] 6.43 mi (3:34 / mi) | |
| ahr:117 max:142 | ||
| Tried the heart rate interval setting on the bike at the Y. Set the limits at 115/139. The lower limit was way too low - by the time I hit it and the level started increasing, it was all the way down at 1 and my HR would continue to drop down to 105 or so before it hit level 10 and started to go back up. Upper limit was tough - it usually got up to level 16 before I hit that, and I couldn't maintain 90rpm on level 14. Managed 5 intervals in the 18 minutes (3 min built-in w/up and 2 min w/dn).
Next time the lower limit should be 125-130. | ||
| Note | |
| I had a chance to look at the new rolling rankings, and they certainly identify a BIG problem for me. My overall rating is 70.7 (BTW, my intention is to get over 75 in 2007, with a goal of 80). If I break this out into Sprint/Day 1/Day 2, the ratings look like this:
Sprint - 70.5 (I thought this would be higher) Day 1 - 64.1-ouch Day 2 - 72.5! Here's what I know: there are at least 3 factors involved in the Day 1/2 discrepancy: - Day 1 tended to be a new "kind" of map for me - Day 1 tended to be Middle-ish (more Nav, less running) - My endurance is probably relatively good, helping on a second day. Here's what I don't know: how much does each factor contribute? Should I be more careful on Day 1, especially when it is a new (to me) mapper and/or new terrain? Do I just need to improve my navigating in general and not worry about anything else? Do I need to improve my terrain speed, so I can run harder on Day 1? | ||
| C • Good data set 2 | ||
Thursday Feb 22 | ||
| Running tempo 26:10 [4] 3.73 mi (7:01 / mi) | |
| slept:6.0 | ||
| GTA - Erik, Jim and JV again, but Frank and Vinnie were also there to make things a little friendlier. This wasn't a tempo run, strictly speaking, but I averaged about tempo pace in the middle of the run where they were gradually picking up the pace until some random intersections where we'd slow down, then gradually pick it up again. Here's the full route. The quicker part was from just after 1.3 until just after 5. They did drop Vinny and me on Park, before Berkeley (almost 15 seconds, just since Goodman), but hit the light and we were able to regroup. I eased back after we hit Culver, partly because we moved to the icy sidewalk, partly because I was running out of gas, but they decided not to hammer it in. | ||
| Running 21:08 [3] 2.71 mi (7:48 / mi) | |
| This was the easy first section (7:55 pace) and the easy run in from Culver (7:40 pace). | ||
| Note | |
| Too worn out to hit the pool at lunch. I guess it was a good idea to give up my Sabres ticket for tonight's game. | ||
| C • Sun Ming Ming 3 | ||
Wednesday Feb 21 | ||
| Note | |
| rhr:42 slept:6.0 weight:164lbs (rest day) | ||
| Day off - thought about running after Zach's 4pm hockey game (5-5 OT tie - they played 15 min periods because they had 1.5 hours of ice) and Chelsea's 7pm hoop game (they won by 6 to advance to the next round where Rush-Henrietta will hammer them), but Chelsea missed the bus and I had to drive her out to Brockport.
But it's probably a good idea to get a day off here. I'm still a little sore from the increased running lately. | ||
Tuesday Feb 20 | ||
| Swimming 32:49 [3] 0.97 mi (33:49 / mi) | |
| slept:7.0 weight:166lbs | ||
| 3:49/7:49
1:28,30,28,28,27 (on 1:50) 3:20,17 Planned on an easy swim, since I am a bit sore from yesterday's workout (well, the cumulative effect of the last 3 days); however, there was the very rare appearance of two swimmers that were faster than me, so I had to push it a bit. Not that there are not a whole lot of swimmers faster than me, but they don't usually show up at lunchtime at the downtown Y. | ||
Monday Feb 19 | ||
| Running intervals 17:17 [5] 2.75 mi (6:16 / mi) | |
| ahr:154 max:168 slept:6.75 weight:166lbs | ||
| On the treadmill at Bayview. Had to do the workout a day early, since I won't have a chance tomorrow (all day meeting, then off to the Sabres/Flyers game). Legs felt a little vulnerable after the long run Saturday and the deep snow yesterday. Right hamstring and groin a bit tight, but I'm hoping they survived. Continued build-up to 11 fast laps: 2x1100(yds), then 3x880, all at 9.5mph - recovery was 1/4 mile after each - 6.6mph early, then some 6.0 mixed in later.
Times: 3:55, 3:55, 3:09, 3:09, 3:09 HR got up to 160, 164, 166, 167, 168. | ||
| Running warm up/down 24:07 [2] 2.75 mi (8:46 / mi) | |
| 1 mi w/up at 7.0/7.5
1/4 recovery after each at 6.6 (and some 6.0) 1/2 mi w/dn at 7.0ish | ||
| Biking 23:00 [3] 6.94 mi (3:19 / mi) | |
| ahr:123 max:147 | ||
| 21 min of Random Hills-11 @ 90 rpm. Didn't maintain 90 during the 20 light hills, but made up for it on the easier sections. Much tougher to do this after a running interval workout than after an easy jog. | ||
Sunday Feb 18 | ||
| Hashing 1:12:00 [1] 4.8 mi (14:59 / mi) | |
| slept:7.5 weight:166lbs | ||
| Would it ever be bad to have 4 beer stops during a hash? I didn't think so, until today. Not drinking yet and wind and 15 degrees made for 3 chilly beer stops - at least the 4th was inside (at a total redneck bar with NASCAR on every TV screen and a Big Game Hunter video game getting a lot of action).
Was able to run about half the time. Much of the trail was thru 2+ feet of snow, which made for some tough going. Elapsed time was 1.5 hours to the last stop. | ||