Training Archive: bishop22In the 7 days ending 2007-03-16:
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| S | S | M | T | W | H | F | ||||||||||
Friday Mar 16 | ||
| Event: Flying Pig XI | ||
| Orienteering race 49:03 [4]4.6 km (10:40 / km) +240m 8:27 / km | |
| rhr:41 slept:7.25 | ||
| Short Pig Red Course. Plan was to be conservative early, and there was a great conservative trail route to the first control, but do I take it? No. Idiot. Drifted too far right and spent 9 minutes on a 250m control. There was too much detail for me to handle on the way to 2, so I kind of winged it and got away with it, but then I did a pretty nice job of reading the map most of the rest of the way. But at the expense of some lost speed - that should leave some energy for the rest of the weekend. | ||
| Running warm up/down 17:00 [2] | |
| Various jogging around before the start - included heading to the start with Nate. He had some problems on controls 1, 2 and 8, but still managed sub-11/k on his first Orange as an true M-16. | ||
Red - Splits | ||
Thursday Mar 15 | ||
| Note | |
| rhr:42 slept:5.0 weight:166lbs (rest day) | ||
| Used lunchtime to finish packing for the Pig instead of getting in an easy swim. | ||
Wednesday Mar 14 | ||
| Running 40:54 [2]5.0 mi (8:10 / mi) | |
| rhr:40 slept:5.75 weight:165lbs | ||
| Ran up the river to the UR crosswalk and back. Out in 21:55, back in 18:59, and coming back felt easier (out was mostly into the wind and I was feeling a little sluggish from yesterday plus I had forgetten the vitamin I for my back this AM). | ||
| Stretching 1:00 [1] | |
Tuesday Mar 13 | ||
| Running tempo 15:28 [4]2.25 mi (6:51 / mi) | |
| rhr:40 slept:6.0 weight:165lbs | ||
| Beautiful day! It doesn't get any better than this - upper 50s and sunny, after about 2 months of serious winter. Shorts and t-shirt at last.
Tempo run out State/Lake from Main St to the crosswalk at Nazareth Academy. Tried for 7 min pace (and hoped it was a little quicker), and when I got back and g-mapped it, I found these splits: Lyell Ave - 5:37 (6:50 pace) Glendale - 6:22 (6:55 pace) Nazareth - 3:29 (6:54 pace w/ uphill finish) Lower back a little sore, but not as bad while running vs sitting at the desk. | ||
| Running 34:01 [3]4.25 mi (7:59 / mi) | |
| Ran around downtown a bit before the tempo run. There was a hash nearby on Sunday and I was able to follow the flour a bit, but lost it near B&L.
Plus the run back from Naz. | ||
| Stretching 1:00 [1] | |
| I just want to start tracking the days that I make an effort to actually stretch. | ||
Monday Mar 12 | ||
| Swimming 41:12 [3]1.19 mi (34:37 / mi) | |
| rhr:40 slept:5.75 weight:165lbs | ||
| 3:58/7:58
1:27,30,31,29,29,30,28,28 (on 1:45!) 3:20,18,17 | ||
| Biking 37:00 [3]12.75 mi (2:53 / mi) | |
| ahr:114 max:137 | ||
| Lower back tightened up (right side) while putting socks on, so would have been foolish to do weights and I just hopped onto the bike.
21 min Random Hills-11 @ 91 rpm only 111 avg hr. Easy parts were way too easy and the hard parts were a struggle - not sure if it was coming off the swimming or tweaking my back that had more of an effect. 14 min Manual-11 @ 89 rpm 118 avg (125 max) hr. | ||
Sunday Mar 11 | ||
| Orienteering 39:39 [2]*** 3.6 km (11:01 / km) | |
| spiked:5/5c rhr:41 slept:7.25 | ||
| In EA with Zach, so I took him up to Emery Park and set a short 5 control course for him - a little harder than yellow because of the snow covering many roads and all trails. He gave me a few minute head start, I set our small controls out, then went around again and picked them up.
Snow was quite deep in places, so I really didn't want to be out any longer, especially since I broke thru some ice crossing a creek during the second loop. Splits (stopped the watch while I hung the flags, but not taking them down): Loop 1 2 2:49 2:06 5:29 5:13 2:31 2:20 5:17 3:02 2:53 2:02 3:04 2:47 | ||
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 | ||