Training Archive: bishop22In the 7 days ending 2007-07-14:
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| S | M | T | W | H | F | S | |||||||
Saturday Jul 14 | ||
| Running long 1:37:04 [2] 12.43 mi (7:48 / mi) | |
| slept:6.75 weight:165.5lbs | ||
| ODR (route). Started out with the big "boys" (Erik, JV, DV, Darren, JimO, Michelle, another woman, Andy, another guy). Ran 8-min pace out to Fishers Rd, but then averaged 7:07 from there to the RR bed off of Main St Fishers. They dropped me on the last little uphill before Fishers - just over 26 minutes in. Ran alone near 8-min pace most of the rest of the way - briefly ran with a guy from the Tuesday workout that I went to, but he went on ahead. Picked it up for 3 x 1 min surges on 96, from Fishers Rd in, so averaged 7:21 for that last stretch.
Managed to finish about 4 minutes ahead of JimO who went 2 miles further. I had been concerned about getting caught. Oh, and no Gil today. He must be resting up to go after all 24 controls tomorrow, which the course setter is predicting won't be done (perhaps he knew feet is out of town). | ||
Friday Jul 13 | ||
| Swimming 33:00 [3] 0.91 mi (36:15 / mi) | |
| rhr:42 slept:6.0 | ||
| 4:11/8:27
1:35,35,34,33,33 3:27,27 Being away from the water really showed (and was felt) - times were slow and I couldn't move very smoothly thru the water. | ||
Thursday Jul 12 | ||
| Running 51:40 | |
| slept:6.0 | ||
| GTA with Erik, Frank, JV and Darren. Michelle and Alexis stayed pretty close behind most of the way. Here is the route. The loop in Brighton Town Park was actually about 0.12 miles longer than I mapped it.
Stayed close most of the time, and they waited a couple of times (20 seconds at Elmwood & Clinton, and 40 seconds at Highland and Monroe were the big ones), so I finished with the group for a change. Scott showed up after the run, with his broken clavical, 3 ribs and thumb from a mountain bike race last weekend. I let Nate off the hook because he is still recovering from his late night at the Harry Potter movie opening. | ||
| Biking 26:00 [2] 5.2 mi (4:59 / mi) | |
| Rode Nate's pony around Perinton before Zach's soccer game. From Martha Brown, I rode up to 250 and north down into the little valley where I caught the powerline, rode thru some woods (wooded trails are tougher to bike that I had thought, espeically given my lack of experience with 3x7 gears), out around a couple more Fairport schools, and back over the hill in time for the game.
Zach's team lost 3-2. Z was in goal the 2nd half, and the deciding goal was score on him, on a PK after the ref whistled a hand ball on a direct kick fired into a wall - very poor decision by the young referee when a 10-year-old was in pretty good defensive position. | ||
Wednesday Jul 11 | ||
| Golfing 9:00 [1] *** | |
| spiked:1/9c (rest day) | ||
| A painful 48.
Took the day off because I was quite sore from yesterday - both from the effort, and from the fall. | ||
Tuesday Jul 10 | ||
| Note | |
| BFLO Sprint and Score-O at Chestnut Ridge | ||
| Orienteering race 11:25 [5] *** 2 km (5:42 / km) | |
| spiked:10/12c weight:169.5lbs | ||
| BFLO Sprint at Chestnut Ridge. Finished 3rd - a minute behind Gil and 1/2 minute behind Rex from BAOC. Took a nasty fall, tripping in a ditch next to the road on the way to 4 - banged up my knee and hip and arm enough to be sore later on, but not during the sprint.
Caught Nate from a minute back as we got to C2. He wasn't able to keep up, later claimed his legs were sore from lifting in the AM. I told him to stick to upper body work, since Tuesdays and Thursdays are running workout days. My only real problem (besides the fall) was sprinting past C8 - it looked to be at a road / major trail junction on the map, but I didn't spot the trail on the way past (on the road) and had to turn around when I saw a fence that clued me in to my location. | ||
| Orienteering race 59:27 [4] *** 6 km (9:54 / km) | |
| spiked:11/15c | ||
| BFLO 60-minute Score-O at Chestnut Ridge. I thought there was a chance at getting all of the controls, so I set out after the more difficult section first, to see if I could keep it clean, or would have to skip somewhere.
I'll have to update when I have the map. The distance is a total guess. I started right of Rob and a couple others that were going to C9, because the map looked kind of green, so I wanted to get to the trail quickly. I made up the ground, but had to wait in a queue as I was 4th at the control. Moved up a bit on the way to the next control, then decided to take the field route to the 3rd control, but the field was not mowed, making for slower going than planned and I arrived after Rob and Rex. I really botched C14 - Nate caught up to me and I thought I saw the spur from a ways away, but it was the next one, so we had to come back. We must have been within 20m of the flag as we went by. This meant I was going to have to skip C6. Angled left of the line for the next control, trying to find a spot to cross the dark green and got hung up a bit and got behind Dick, who dropped his control card going down the ride, so I picked it up and set it at the next control for him. That was the end of the ride for Nate as he started to drop back, and although I heard his footsteps running down the trail behind me, I couldn't see him as I headed for the next control. I did see him again after I had left C16, he was heading in. After a couple of easy controls (3 & 1?), I knew I had to hustle to get 4, then 8. I measured about 400m to C8 and 300m to the finish, so I wanted to be under 54 by the time I got to (3 or 1?). I made it by 14 seconds, and had 400m of terrain running to get to C8, so I had to hustle. I popped out on the road too early, and had to run farther than expected to get to the flag, but luckily it was at a pump that was in a small shelter, so it was easy to spot from the road and I could relax on the run in. Splits: 1:31 3:51 (2:20) 7:28 (3:37) 21:17 (13:49) - must have missed 1 here, and somewhere else 25:13 (3:56) 31:03 (5:50) 33:03 (2:00) 40:29 (7:26) 43:14 (2:45) 46:22 (3:08) 51:50 (5:28) 53:46 (1:56) 58:09 (4:23) 59:27 (1:18) | ||
Sprint - Splits | ||
Monday Jul 9 | ||
| Note | |
| slept:5.25 (rest day) | ||
| Was going to swim at lunchtime, but there was more than enough to keep me busy at work, after vacationing since June 27th.
So, instead of working out, I just watched sports: Nate's old soccer team had a game in town - they seem to be surviving quite well without him, then I caught Chelsea's two basketball games - back with her high school team for the start of the summer league. Definitely a big step down from the weekend tournament - they played the weakest Aquinas team I've seen, and the always terrible Eastridge. And they lost to Aquinas. | ||
Sunday Jul 8 | ||
| Running 1:21:33 [2] 9.06 mi (9:00 / mi) | |
| slept:5.75 | ||
| Between Chelsea's basketball games (they won both), Nate and I drove out from State College to a rest area we had seen while driving back and forth from the hotel. There was a map showing that the local "nature trail" had a connection with the PA "Mid State Trail", so we looped out to that, ran it to the a cutoff for a camp (hoping to find water - it was 90+ degrees), turned around after 35 minutes and took the shorter loop back in just over 60. While Nate grabbed the car keys and went back for a drink, I did another out-and-back on a stone logging road.
The trail we ran was pretty challenging - lots of rocks in some areas, and plenty of hills, although we did have a long stretch along a ridge which provided a break from the hills (but not from rocky areas). | ||