Training Archive: bishop22In the 7 days ending 2007-03-10:
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| S | M | T | W | H | F | S | ||||||||||
Saturday Mar 10 | ||
| Running 1:39:08 [2] 13.0 mi (7:37 / mi) | |
| slept:6.75 weight:161lbs | ||
| ODR, special edition at the Irondequoit Bay outlet, for the annual trip around the bay. Must have been about 100 people there, but almost no one going my pace. I ran with Howie, who, coming off his injury troubles was only slightly faster than I wanted to go. I dropped back a bit going up the hill on Empire, and I had some tightness breathing before the downhill on Bay, but all else was OK. Hamstrings were still a bit sore from Wednesday's weights, but not dangerously sore.
We were 25:49 at Culver and 104 51:30 at the "water stop" at the end of the bay 1:18:23 at Backus or whatever takes you over to Dewitt (but we stayed on Bay) | ||
| C • Around the bay run 3 | ||
Friday Mar 9 | ||
| Note | |
| slept:6.25 weight:164lbs (rest day) | ||
| Decided a day off was the way to deal with the sore and tired feeling from the last 3 days. | ||
Thursday Mar 8 | ||
| Running 46:59 [4] 6.33 mi (7:25 / mi) | |
| rhr:41 slept:6.5 | ||
| GTA with Erik, Scott, Jim O, JV, Vinnie and Darren. Here's the route.
Averaged over 7:20 pace, but with a little bit of fresh snow, the effort was much closer to 7. And we had the usual pick-ups along the way. They dropped me once when I lost 12 seconds tying my shoe on Atlantic, and again when they picked it up after crossing East. But I stayed fairly close, and caught back up at lights. | ||
| Swimming 34:54 [3] 1.02 mi (34:11 / mi) | |
| 3:57/8:02
1:29,31,30,30,30,30 (on 1:45!) 3:21,18 Arms were a bit sore from lifting yesterday and I felt generally sluggish from the last few days of training. Froze on the way to the Y, since I forgot my jacket this AM and the wind chill was about 5. | ||
Wednesday Mar 7 | ||
| Weights 16:00 [3] | |
| 1 circuit. I split the hamstring curls into 2 single leg sets - I think my left leg is riding on the coatails of my right - will do the same for the quad extensions next time. | ||
| Running 31:38 [2] 4.0 mi (7:54 / mi) | |
| rhr:44 slept:5.5 weight:163lbs | ||
| Easy run on the treadmill - started at 7.0 for a lap, worked up to 7.5 until 2 mi, then worked up to 8.0 and back to 7.5 until the last lap.
8:19 7:56 7:33 7:50 | ||
| Biking 30:00 [3] 9.12 mi (3:17 / mi) | |
| ahr:121 max:130 | ||
| Manual mostly level 10 @ 90rpm, some 11 up front 'til the HR hit 130, some 9 after 22 minutes for a break. | ||
Tuesday Mar 6 | ||
| Running intervals 19:02 [5] 3.0 mi (6:21 / mi) | |
| ahr:142 max:162 rhr:42 slept:5.75 weight:164lbs | ||
| 4 x 3/4 mile on the treadmill downtown (1/4 recovery after each). Went 9.3 mph, 9.3, 9.4, 9.5/9.7 (switched halfway). So the times were 4:50, 4:49, 4:45, 4:38. Had plenty left in the tank - no way I should have been so slow on Saturday. HR only climbed to 155, 156, 159, 162, so I definitely could have gone harder, but I want to remain conserative with the intervals, until a race proves that I should be going harder. Recoveries (@ 6.6) got the rate back down to 130. | ||
| C • Heart Rate monitor 2 | ||
| Running warm up/down 24:54 [2] 3.0 mi (8:17 / mi) | |
| 1 mi w/up @ 7.0-7.5
recovery jogs @ 6.6 1 mi w/dn @ 7.5-8.0 | ||
Monday Mar 5 | ||
| Swimming 40:08 [3] 1.14 mi (35:11 / mi) | |
| rhr:41 slept:6.75 weight:163lbs | ||
| 3:56/7:58
1:28,30,30,30,29,29,29 (on 1:50) 3:19,19 | ||
| Biking 23:00 [3] 9.22 mi (2:29 / mi) | |
| ahr:121 max:141 | ||
| Random Hills-11 @ 93rpm - spun @100-110 early to get heart rate going.
Walking over to the Y was easily the worst conditions I've been in all winter. Wind was really whipping the snow into my face. | ||
| C • Winter conditions 2 | ||
Sunday Mar 4 | ||
| Map Run 53:58 [2] 5.4 mi (10:00 / mi) | |
| rhr:42 slept:6.75 weight:161lbs | ||
| Ran on the Ellison Wetlands map, almost entirely on the icy trails. Took a very round-about way from Empire to Old Browncroft, and a more direct route back. | ||