Training Archive: bishop22In the 7 days ending 2007-04-07:
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| S | M | T | W | H | F | S | ||||||||||
Saturday Apr 7 | ||
| Orienteering 1:25:00 [2] 7.08 km (12:00 / km) | |
| rhr:45 slept:6.0 | ||
| Jumped on the Durand Eastman permanent map. Parked on the dead end road near C12 and did 12, 14, 15, 16, 4, 3, 1, 2, 5, 6, 7, 8, 9 and 10. They all went quite well - I had looked for 7 before, but it was summer and there was no way I could have found it thru the brush (I had tried valiantly). The plan was to grab 11 and head in. The plan went awry. Because of the combination of my poor skills, the outdated(?) vegetation mapping, the trail changes and the sudden snowstorm, I got myself off track and saw a house. I assumed it was in the residential area east of 11 and acted accordingly. I got boxed in by a marsh, so I hit the dirt road near the house. It turned out to lead me out to King's Highway.
I don't understand that part of the map. The dirt road seems to be inbounds, as is the house, but there is a quadrilateral-shaped island that is marked outside of the park at the end of the road. But the road was marked private, I believe, as I exited. So, I was very close to 12, but chose to not return past the house and ran up King's to the club house and crossed back there, not having the desire to climb up and grab 13 on the way by. | ||
| C • Interesting terrain... 2 | ||
Friday Apr 6 | ||
| Swimming 41:30 [3] 1.19 mi (34:52 / mi) | |
| 3:56/7:58
1:28,31,31,29,29,28,28 (on 1:50) 3:20,17 | ||
| Running intervals 19:54 [4] 3.0 mi (6:37 / mi) | |
| max:160 | ||
| Gerbiled cruise-ish intervals: 6x800 @ 9mph with just over a minute (200 @ 6.6mph) in between, after the swim.
On the 5th interval, I tried to do a quicker turnover, based on the rumor that 180 is the ideal rate for everyone. I was able to really press and get 165 strides/min, then went back to normal, which was 156. The higher rate made the running feel easier in a way, but my hamstrings seemed to have to do more work (maybe that is a treadmill phenomonem?). I also had breathing issues with the different cadence. There would be much relearning to do to up my stride rate, and I know 180 is out of the question for me, but I do believe I am overstriding. | ||
| C • overstriding 1 | ||
| Running warm up/down 21:04 [2] 2.5 mi (8:25 / mi) | |
| 1 mi w/up 7.0-7.5
6x200 recovery 6.6 3/4 mi w/dn 7.0-7.5 | ||
Thursday Apr 5 | ||
| Running 45:13 [3] 5.76 mi (7:51 / mi) | |
| slept:6.75 weight:164lbs | ||
| Ran with the track distance kids. We actually started out with 10 little indians, but Nico's knee bothered him, then the two slower guys dropped off, then the rookie and the underachiever, and finally the wrestler, so we were down to 4 for the full route. Marc and David kicked it in ahead of Nate, Patryk and me.
Then it was off to the Sabres final (regular season) home game of the year, where 4 unanswered goals took care of the B's. Magic number: 2. | ||
Wednesday Apr 4 | ||
| Running 30:33 [3] 4.0 mi (7:38 / mi) | |
| slept:6.75 weight:165lbs | ||
| With the renewed chill in the air, and no time to run during daylight, I jumped on the treadmill at Bayview. Did 1/4 at 7 mph, then ramped to 7.5 during the next 1/4 and held that to the mile, then went up 0.1 every 0.1 to 8.5 thru 2, then went 0.2 at each speed from 8.5 down to 7.6 for the next 2.
8:17, 7:27, 7:11, 7:38 | ||
| C • US Team Trials 4 | ||
| Biking 32:00 [3] 11.22 mi (2:50 / mi) | |
| ahr:115 max:148 | ||
| Then jumped on the bike:
2 min accidental w/up (time set incorrectly) 23 min Random Hills-12 7 min Manual-11 | ||
Tuesday Apr 3 | ||
| Running intervals 9:27 [4] 2.4 km (3:56 / km) | |
| slept:6.0 weight:165lbs | ||
| Cruise intervals, of sorts. The kids not racing today had limited time to squeeze in a track workout, so I had them do 4x800 with 1 min recovery (stretched to 1:15 or so) at tempo pace. I had to warm up during the first one, so I did the last 3: 3:12, 3:09, 3:06. Felt surprisingly easy, thought my legs would be heavier after the weekend. | ||
| Running 30:00 [2] 3.53 mi (8:30 / mi) | |
| 5 min w/up
Did a 15 minute run around the "block" (bike path) while the meet setup and initial events were going on. Various running during and between events. Chelsea ran her first track meet and went a respectable 6:03 in the 1500 and 2:56 for the 800 (I don't think she realized how short the race was). Nate was alone against 6 faster Thomas kids in the 3200, but gamely went after them, going thru in 5:40 on his way to 11:47, then went 2:37 in the 4x800 a few minutes later. | ||
Monday Apr 2 | ||
| Map Run 23:08 [2] 2.44 mi (9:28 / mi) | |
| Very easy run with the map at Ellison Park. Took a keep-the-feet-dry route, since I forgot to switch shoes. It was supposed to be short, but not this short. I ran out of time after stopping by track practice, then getting a last-minute message that Zach had free ice from 5-7, so I had to drop him off, and I had to be to my last session of coaching certification course 1 of 3. Course 2 is very short - only have to show up on week 1 for registration/overview, and week 7 for the XC/Track techniques class. | ||
Sunday Apr 1 | ||
| Event: ROC - Annual Ice Breaker | ||
| Orienteering race 1:13:07 [4] *** 9.1 km (8:02 / km) +300m 6:54 / km | |
| spiked:12/21c slept:6.75 | ||
| Red Day 2 at the Fox Chaser / Interscholastic Champs. Certainly a better run than yesterday, but little mistakes still added up enough to put me a couple of minutes behind Rob. I finished just 1 second behind Randy Hall, who is an 80-point runner, which is my goal for 2007.
I started out a bit cautiously, measuring too much, instead of just checking off features, but from when I hit the trail on the way to C4, all the way to C8, it was almost all trail and field running - I probably didn't push quite hard enough in this section. Got hung up on fences on C13 and C18. The first was when I left C12 and angled up the hill, barely left of the line, and hadn't seen the fence on the map (hadn't seen any fences to worry about in the terrain), but it was a pain to cross - lost over a minute and by the time I realized how tough it would be to cross, I was too far committed (including having thrown the map and compass onto the other side) to go around. The later blunder was also not seeing the fence on the map (it was right on a field/distinct vegetation boundary), and I thought I was smart going in from the right-hand side, but no. Pretty much OK in, but I lost pace count when I saw Walt searching after my 19 (which was one of his controls, also), and stopped way short, with nothing to read on the map. Nate had a decent run, not quite as good as yesterday, but still had the top time of the day on Orange X to win the JV title. May have to take him to Texas next year to enter the Varsity competition (which Michael Sanstrom won by an incredible 21 minutes). Zach missed winning the primary school competition by 1:37, after making a 7+ minute error on the penultimate control. He punched out of the woods to the field on the wrong side of a corner and the trail and trees lined up for him, so he thought he was all set, but was 90 degrees off. Chelsea had a very nice run to finish 8th in JVF for the day (and moved up to 12th overall). This was after overcoming serious problems on the first 3 controls. | ||
| Running warm up/down 8:00 [2] 0.89 mi (8:59 / mi) | |
| w/up, no w/dn | ||
Red - Day 2 - Splits | ||