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Training Log Archive: bishop22

In the 7 days ending Sep 15, 2007:

activity # timemileskm+m
  Running7 5:34:02 40.93(8:10) 65.88(5:04)
  Volleyball1 20:00
  Orienteering1 19:41 1.86(10:34) 3.0(6:34)10 /16c62%
  Total7 6:13:43 42.8 68.8810 /16c62%
averages - sleep:6.8 rhr:42 weight:162.3lbs

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Saturday Sep 15, 2007 #

Running 47:36 [2] 5.44 mi (8:45 / mi)
rhr:42 slept:5.75

Easy run around Webster Park during XC practice. Very light turnout today, only about 25 kids for the last scheduled "long" run of the year - only 70 minutes. We may have to fit another one in sometime.

Not sure how many no-shows were due to the 8am start, or the light rain (which went away and was replaced by sunshine) and low 50s temp, or teenage sloth. There were some acceptable excuses given ahead of time (e.g. wisdom teeth extracted yesterday).

Orienteering race 19:41 [4] *** 3.0 km (6:34 / km)

ROC NOD Sprint at Highland Park. I was quite disappointed that the map was 1:7.5 instead of 1:5 - it made it difficult for me to read at speed. We were pressed for time, since Nate had hockey at 2, so I didn't really do a warm-up, and that was a mistake. It was just cool enough, with the rain before the start, that my legs were not ready to go.

C1-4 were fine, just couldn't move as quickly as I would have liked. Got a little lucky on C5, stopped a bit short, but saw Chelsea leaving from the other side of the bushes. Luck ran out on C6 as I was not able to make sense of the trails after I left 5. Overran C7 - didn't realize that I just had to find a trail. A little slow on 8 & 9 as I tried to make sense of the green. 10 & 11 were fine. Thought it looked like the clearing ended on the way to C12, so I went around to the right. Went safely way right to C13 via the edge of the clearing. Didn't read ahead for C14, so I went mostly N out of 13, and did and unnecessary white hill, so Randy, who I had seen at the last several controls, got back ahead. I took a better line to C14 and got ahead, but he beat me up the hill to C15, but he hesitated on the path and I got by again.

Friday Sep 14, 2007 #

Running 32:40 [2] 3.84 mi (8:30 / mi)
rhr:43 slept:6.5 weight:162lbs

Easy run at Webster Park, plus 6 strides. Ran the course, then over to the lake and looped around. The kids got to play some ultimate football with the ball I brought, at the end of practice. The boys have their biggest dual meet of the year on Tuesday, with a chance of winning 3 (or 4 with an incredible effort) of 4 meets, but only if we run well. The girls should have 3 easy wins, plus they have a shot at knocking off R-H if the top 5 (or 7?) run well.

Thursday Sep 13, 2007 #

Running 1:17:33 intensity: (24:50 @1) + (36:30 @2) + (16:13 @5) 9.3 mi (8:20 / mi)

The team went back to Ellison Park one last time. Did the following:

21:30 w/up (~2.5 miles)

4x400 (with ~2:30 recovery - 2 of it jogging)
86, 86, 85, 85

5 x 60 sec hills (with ~1:50 recovery down the hill and resting)

4x400 (with ~2:30 recovery - 2 of it jogging)
85, 82, 83, 81

15:00 w/dn (~1.7 miles)

Got smoked by a lot more runners than usual. I think these guys (& girls) are getting into shape.

Volleyball 20:00 [2]

OK, so I've been relatively healthy (I am resigned to the chronic glute/hip/upper hamstring soreness), and it's about time to do something stupid, so Chris and I signed up to play in a rec volleyball league with Howie/Tina, Frank/Tracy, Steve/Maria and Howie's daughter and son-in-law.

10 minutes of warm-up with Chris and Frank, then 45 minutes of scrimmaging. We only had 5, the other team had just 4. I am incredibly rusty, but it's clear that I'm too sexy for the league. Our team needs quite a bit of work (like where to stand to serve and receive, for starters). It should be fun, and I hope I can avoid any back or shoulder or other injury.

Wednesday Sep 12, 2007 #

Running 48:47 [2] 5.85 mi (8:20 / mi)
rhr:43 slept:6.5 weight:162.5lbs

Easy run at Webster Park. Included an easy run around the XC course with Coach Klehr (just over 25 minutes), to make sure we know what flags to put where, when we host the meet next week. Then decided to run the creek trail on the east (un-o-mapped) part of the park. Saw some kids playing in the stream - they go to try out last month's Runner's World hill workout.

Tuesday Sep 11, 2007 #

Running 56:42 intensity: (40:42 @2) + (7:00 @3) + (6:00 @4) + (3:00 @5) 7.5 mi (7:34 / mi)

Running at the dual meet at Center Park. Up against Fairport, Mendon and Batavia. Tall order for the first meet, especially for the girls. The girls schools included 14 of the top 28 girls in Monroe County (according to my rankings) - only 1 from Batavia and 3 of ours, 4 from Mendon and 6 from Fairport (but Mendon handled Fairport).

Ran around most of the course (21:53: 8:20 mile, 7:40 2nd mile)

3.6 miles during the 2 races, about 1.5 of it at a hard pace.

10:01 w/dn

Monday Sep 10, 2007 #

Running 44:50 [3] 5.85 mi (7:40 / mi)

Ran at Webster Park during practice. Felt surprisingly good, considering I was struggling to walk the couple times I got out of my chair during the day. Had to cut my run short, since the kids were finishing their runs and the other coaches weren't back.

Included some stretches of terrain running that was quite fun.

Sunday Sep 9, 2007 #

Running 25:54 [2] 3.15 mi (8:13 / mi)
rhr:40 slept:6.0

Fahrenholtz loop with Patty before the Bills game. Included a detour to Sue's house, since we found her friend's son's wallet, soaking wet, in the street.

Patty gradually picked it up along the way, so we ended up just over 11 minutes for the last 1.5.

Quite the roller coaster of a Bills game: A PR TD for an early lead, Steve Tasker's excellent halftime speech during his wall of fame ceremony, then Everett's spine injury (I hope he can walk again) to open the 2nd half, some chances to put the game away in the 4th quarter and Denver's quick-change field goal to beat the Bills.

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