Training Archive: bishop22In the 7 days ending 2008-01-19:
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| S | M | T | W | H | F | S | ||||||||||
Saturday Jan 19 | ||
| Running 46:00 [2] 5.52 mi (8:20 / mi) | |
| Easy run from Village Sports in Fairport, during Luke's hockey practice. Did a loop of the Island Valley golf course, which turned out to be much less interesting than I expected, then Baird - Midvale - trail leading to Eyer Park, with a detour through some ATV trails, winding up at some sort of camp, out to Lincoln - 31F, then I still had some time to kill, so I cut thru Betty's old neighborhood - Jefferson - Perinton Park and back.
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| C • "some kind of camp" 1 | ||
Friday Jan 18 | ||
| Running 29:30 | |
| max:156 | ||
| Gerbil at Bayview after dropping Z off for soccer practice at 5. Warmed up first half from 7-7.5 mph, stayed there until the mile mark, then went up 0.1mph every 0.1 mile, until I was ready to be done, which turned out to be at the 3.25 mile mark, at 9.8mph. Eased up for a "lap", then mostly around 8.5 mph for the last half mile.
Then it was off to Chelsea's basketball game. They lost to Gates by 6 (it was 20 last time). Chelsea only played 18 minutes. It was 37-30 while she was in, 18-31 while she was out. | ||
Thursday Jan 17 | ||
| Running 55:30 [3] 7.36 mi (7:32 / mi) | |
| rhr:40 slept:6.5 | ||
| GTA with Erik, Vinnie, JV, DV, Jim O, G2, plus Michelle and Jane. Sue and Shannon ran the ladies route. I forgot to save the route in gmap, but we went down to Elmwood, then back up to Highland, over to Mt Hope - Gregory, wound around across Monroe - Harvard, then I turned on Rutgers - Monroe & in.
It looks like it was a very friendly 7:45 average to Highland, then I lost about 45 seconds by South Ave, while I averaged 7:25. They let me catch back up on Mt Hope, then took off again, while I could do no better than 7:20 pace. I lost sight of them on Harvard, hence the turn on Rutgers, while they apparently went all the way to Culver. Only 3 more GTA runs before I start the Spring O season, and I have quite a gap to close. | ||
| Swimming 35:45 [3] 0.97 mi (36:51 / mi) | |
| 4:17/8:33
1:32,34,35,33,32 3:31,26 Arms were feeling pretty heavy today, hence the slower times. | ||
Wednesday Jan 16 | ||
| Biking 35:00 [3] 12.05 mi (2:53 / mi) | |
| ahr:120 max:142 rhr:51 slept:5.5 weight:169lbs | ||
| 21 min Random Hills-14 @ 90 rpm
2 min w/dn 10 min Manual alternating 11/12 2 min w/dn | ||
| Crosstrainer 25:00 | |
| ahr:124 max:137 | ||
| Intervals on Precor roughly 2min/2min
4/7 and 10/10 were the settings (10/12 for the last 3 intervals) Legs were a little heavy after today's workout, despite the relatively low hr during it. | ||
Tuesday Jan 15 | ||
| Running intervals 30:48 | |
| slept:6.5 weight:164.5lbs | ||
| East-Culver-Park. About 30 degrees, flurries and not too much wind, which was good since I went without a shell on top and managed some redness by the time I was done.
My time was limited, so I squeezed in some quick 3 min on / 3 min off tempo intervals, after warming up until East and Goodman. According to gmap, I covered the following distances for the on portions: 0.4245 (7:04 pace) 0.4355 (6:53) 0.4368 (6:52) 0.4517 (6:38) My off portions averaged 9:19, a little slower than I thought. But I thought I was only going 7:00 for the faster sections, so it almost balanced out. | ||
Monday Jan 14 | ||
| Swimming 41:58 [3] 1.14 mi (36:48 / mi) | |
| 4:07/8:14
1:33,31,30,30,31 3:25,24,27 The weekend took its toll on me, so I chose not to head upstairs for an additional workout. | ||
Sunday Jan 13 | ||
| Hashing 55:00 [2] 5.79 mi (9:29 / mi) | |
| slept:6.0 | ||
| It's questionable as to whether there was a hash today. No trail was set (although we had one gullible hasher convinced we were following trail for a long time), but there was a HH with a cooler set out.
The pack mostly followed the "hare" around Cobbs Hill park and neighboring environs, to the stop up Pinnacle Hill. I added on extra loops while waiting for the pack to catch up. From Pinnacle Hill, we followed a trail that brought us to a dead end (there may have been a gap to sneak out, but it wasn't clear), so the pack went to the antennas and down thru Hillside, the hare got lost, and I went out to Clinton and Field and back to Jeremiah's for another brief stop. No cooler at the end, so I was out of there in plenty of time for Zach's hockey game. | ||
| C • Cooler 2 | ||
| Hockey 48:00 | |
| Back to the Zamboni league for week 2. 32 minutes of drills; 48 minutes of scrimmage (tied again). I was finally on the ice when a goal was scored - unfortunately, it was the other team's tying goal.
I learned that I can only turn to go backwards in one direction (just like I can only stop in one direction). Thinking about turning around only seemed to make it harder, even to turn in my usual direction. | ||