Training Archive: bishop22In the 7 days ending 2007-08-25:
| [csv] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||
|
|
|
|
|
| |||||||||||||
| S | M | T | W | H | F | S | ||||||||||||
Saturday Aug 25 | ||
| Event: ROC - Night-O & Sprint | ||
| Orienteering (Hanging Flags) 30:00 [2] 3.0 mi (10:00 / mi) | |
| Today was one of the worst days of my life. But that just makes me realize how fortunate I've been. I was driving my 8-month old car on I-190 just south of downtown Buffalo, taking Zach to a hockey tournament game in Niagara Falls, when the back right tire just shredded. I was able to keep the car under control after I slowed down, and got it to the side. Luckily, Walt was about 10-15 minutes behind us, and pulled over and got Zach to his game.
Well, maybe not so lucky. In the second period, a kid took a cheap shot at Zach's back, when he was just the wrong distance from the boards (3-4 feet), so he went head-first into the boards, without really slowing down. We're hoping that he does not have a concussion. So, I switched cars with Chris, so she could try to have the tire replaced, while Nate and I hustled back to Webster to set the Sprint course. When we arrived, the extra, test controls that I had programmed did not work. Apparently I have to NOT turn them off after programming them to turn on later. So, it was a bunch of scrambling. I set half of the flags, with no e-punch units, then reprogrammed and added the e-punch units, then did the other half. Finished at 6:09 (first start was supposed to be 6:00). But we wound up with 37 starts (probably a ROC sprint record), thanks to 18 Schroder starts. I think it will be a while before I agree to set a course when I am the Meet Director. There is way too much for a rookie like me to worry about. I wanted to make the course 2.3K, but there wasn't a quick and easy way to up it from 2.2, after I had checked the course. I guess agreeing to set a course, even a sprint course, just over a [busy] week before the event is also something a second-time course-setter should not do. So, I missed the 12-15 minute winning time window, as Nate flew around in 11:24, and Gil went 11:37. Marcin was the fastest novice in 17:32 and Clare was actually the first woman overall in 18:33 - that should earn her a spot on the list at the Sprint Series web site. Chelsea was 20:51 with a 2+ minute error (On the first control, I think). | ||
| C • Hope Zack is alright 3 | ||
| C • Webster XC team 1 | ||
| C • Sprint-O course 8 | ||
| Orienteering race 58:40 [4] *** 6.52 km (9:00 / km) | |
| spiked:14/18c | ||
| ROC Night-O at Webster Park. More later, but the quick story is that Nate passed me after the last control, to get the win. But only because Rob was 30 seconds OT, so lost his 19th control and the tiebreaker to Nate and me. | ||
| Orienteering (Control Pickup) 15:00 [2] 1.5 mi (10:00 / mi) | |
| Had to pull in the e-punch controls before going home. Got help from Rob and Nate and Eric, so it wasn't too bad. | ||
Friday Aug 24 | ||
| Note | |
| slept:5.5 (rest day) | ||
| Had to take Luke to XC practice (8-10AM), so I couldn't run, then had to leave work a little early to get to the Bills pre-season game (what a disaster - no D is not a way to make the playoffs). It was probably best to take the day off because my left knee has been getting more and more sore on the inside (basically right under the cut I picked up out west). It doesn't hurt enough to check the injury box, but it's even sore when I'm walking around. | ||
Thursday Aug 23 | ||
| Running 40:00 [2] 5.0 mi (7:59 / mi) | |
| slept:7.0 | ||
| A very chopped-up run at XC practice. Yesterday's no-shows (the band geeks plus Alex) got to do 10x400m on the Schroeder "track", so I couldn't go for a run with Nate and co. I timed their intervals (Alex must have averaged 76) and ran about 400m during their recovery, and ~250m during their intervals. | ||
| C • 10! 1 | ||
| Golfing 9:00 [1] *** | |
| spiked:3/9c | ||
| 46
Not good, but I did par both par 3s, which never happens. But even that was bad, since I missed 8- and 4-foot birdie putts. I've never been to 4-feet on #8. | ||
Wednesday Aug 22 | ||
| Running intervals 55:39 | |
| slept:6.25 | ||
| XC Practice at Ellison Park.
11:40 w/up 3x400m (out around a tree and back, like last year) 86, 87, 82 (~2.5 min recovery, incl 2 min of jogging) 6x45 second hills (jog down recovery - 1:15) 3x400m 86, 84, 84 Then 1 last 400 with Megan doing a make-up 92 7 min w/dn | ||
Tuesday Aug 21 | ||
| Swimming 37:06 [3] 0.97 mi (38:14 / mi) | |
| slept:8.0 weight:161.5lbs | ||
| 4:13/8:31
1:32,34,33,34,34 3:30,26 Arms sore pretty early on from Sunday's swim (but a good sore). Don't know if it's a sign of the lower end of the local economy, but all 3 times that I've been to Midtown since returning from the O-trip, I've been asked for spare change. Prior to the trip, it was averaging less than once per month. I was also stopped by a "County Executive candidate" outside the coffee shop. That was surprising, since the Dems aren't even putting up a candidate. Normally I would have stopped and tolerated his liberal or libertarian (whichever it happened to be, standing outside the coffee shop) blabbering, but I was already behind schedule for leaving early today for XC practice. | ||
| Running 1:00:20 [2] 7.31 km (8:15 / km) | |
| Ran from Schroeder to Shoecraft-State, to about the 2 mile mark, then turned around with Kenny for awhile, then checked on some of the scrubs back on Shoecraft. Then it was off to see if I could find the studly groups, but I got to Webster Commons too late - continued on to about Jackson and turned around with Narayan, who followed Josh, who went farther than he was supposed to. Pace varied widely - I think I have an approximately correct average.
| ||
| Strength 8:00 [3] | |
| I did a few of the dynamic warm-up exercises that seem most relevant. After the run, I played in the weight room for a bit, where I discovered I can only do 4 pull-ups at this point. I had a lot of trouble balancing the free weights, since I am used to machines. | ||
Monday Aug 20 | ||
| Running 40:45 | |
| slept:5.5 weight:161.5lbs | ||
| First day of XC practice! Not a bad turnout, but the band geeks weren't there, and Nico told Chelsea and Nate that his grandparents won't let him run XC, when they went to pick him up.
Warmed up for 15 minutes, then ran 2x8min at Tempo pace, with 1 min recovery, then went back to the pavilion to catch the youngsters. Ran the first tempo section too quickly when a (former?) Thomas kid and I started to push each other after I went by him. | ||
| Map Run 15:27 [2] 1.82 mi (8:30 / mi) | |
| Ran around the park checking the control sites I had picked off the map for Saturday's sprint. I have to make 1 change for sure, and probably should make another. I wish I had more time to plan out a course, but I just found out that I have to set this course. | ||
| C • Course setting 2 | ||
Sunday Aug 19 | ||
| Golfing 18:00 [1] | |
| spiked:6/18c rhr:42 slept:8.0 | ||
| Had a reasonable round going - nothing worse than a bogey - thru 12 holes, but then put up 3 doubles in a row, made par on 16-17, but 4-putted for a double on 18.
87. At least the weather was absolutely wonderful. | ||
| Swimming 37:00 [3] 0.97 mi (38:08 / mi) | |
| 4:06/8:27
1:31,36,35,34,34 3:29,30 Finally back in the pool - but it was slow and painful. | ||
| Running 28:35 [2] 3.57 mi (7:59 / mi) | |
| Brought Z to Thomas Creek for his scrimmage, and went for an easy jog. Ran to the canal and went west towards Turk Hill, turned around just after 15 minutes and ran back. Splits:
Out Back 7:35 6:37 7:47 6:35 | ||