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Training Log Archive: bishop22

In the 7 days ending Mar 1, 2008:

activity # timemileskm+m
  Running4 2:39:21 19.76(8:04) 31.8(5:01)
  Orienteering1 1:20:57 4.35(18:37) 7.0(11:34) 2408 /14c57%
  Strength3 1:08:00
  Biking1 35:00 12.8(2:44) 20.6(1:42)
  Total6 5:43:18 36.91 59.4 2408 /14c57%
averages - sleep:6 weight:166lbs

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Saturday Mar 1, 2008 #

Running race 34:10 [5] 8.0 km (4:16 / km)

Buffalo Shamrock Run - my 22nd consecutive edition. I'm still quite slow on the roads, despite my increased training. I did manage to run about 20 seconds faster than the last 2 years, despite the windy conditions today. Paul Persia caught me just before the unmarked mile mark, and commented that it was just like old times, but in old times we were running over a minute per mile faster (back when I thought he was old because he was over 40). We were close until I was able to maintain the pace before the 4-mile mark, and he faded just a bit.

The missing mile mark means that I can's see quite how balanced my splits were. I was 13:40.44 at 2 (I'm guessing it was via 6:45 and 6:55). Mile 3 was 7:00.89 (but included the windy stretch along the lake), Mile 4 was 6:51.14 and the last almost-mile was 6:37.53, aided by getting 3 people on the finishing kick. Couldn't stop for the chip collector on the first pass, or I would have tossed some cookies at them, so I think I put in an honest effort (which is depressing, given the time).

Ryan O'Connor got the victory, taking care of the Edinboro boys that made the trip (Dan is injured, so he was just spectating).

Running warm up/down 20:00 [2] 2.35 mi (8:31 / mi)

Did a mile w/up, then jogged to the start.

After the race, I ran backwards, but didn't spot Walt, so I ended up running back to our car (near the 4-mile mark)

Friday Feb 29, 2008 #

Running 28:05 [2] 3.5 mi (8:01 / mi)
slept:6.25 weight:168lbs

Missed the lunchtime train by a few minutes, but that is probably a good thing, since I wanted to take it easy today.

Ran out Monroe to the light just before 490 to Park-Alexander and in.

Thursday Feb 28, 2008 #

Strength (Snow Shoveling) 8:00 [2]

Just the walk and a little touch-up on the driveway this AM.

slept:6.5 (rest day)

I was planning on swimming at lunchtime but worked with Scott on an "obvious logical model meets real-world disaster" data problem for our project, instead.

But I am OK with a day off, since the Shamrock Run is Saturday (22nd consecutive, I believe).

Wednesday Feb 27, 2008 #

Strength (Snow Shoveling) 30:00 [2]

Actually took about 40 minutes, but that was because I had to dodge all the cars in the parking lot that was once our driveway. We were invaded by Dumbledore's Army overnight.

Biking 35:00 [3] 12.8 mi (2:44 / mi)
ahr:123 max:152 slept:5.75 weight:166lbs

Squeezed a workout in at Bayview after leaving work at 6:20, so I missed the start of the Sabres game on TV - a game I had a ticket for - and missed Bernier's debut and 2 first period goals (I did hear the second one on the radio).

21 min of Random Hills-14 @ 93 rpm; mhr=146; ahr=116
2 min w/dn @ 12
12 min Manual @ 89 rpm; mhr=152; ahr=136 - divided the 21 bars into 7 sections of 3 @ levels-12,13,11,12,13,14,11

Tuesday Feb 26, 2008 #

Running 1:07:06 [2] 8.44 mi (7:57 / mi)
slept:8.0 weight:164lbs

Lunchtime run with Scott, continuing the ascent towards Dodeca-Tuesday. Did the counter-clockwise Genesee Valley Park ped bridge loop, then I added a brief loop on the way back to the Y - here's the route.

Legs were still very heavy from the weekend, so when a fairly quick UofR chick (I assume) showed up on the path, Scott was able to take off and pull well ahead, but it was all I could do to catch back up to her by the time we got back downtown.

Footing was not too bad, since it was around freezing and just a couple of inches had fallen - actually, the air must have been below freezing because I had frozen snow in my hair at the end, but the ground must have been over freezing since the snow was melting just a bit. Bottom line is I SHOULD HAVE STAYED IN PHOENIX!

Strength (Snow Shoveling) 30:00 [2]

At least 4" of heavy snow greeted me at the end of the day.

Monday Feb 25, 2008 #

slept:0.5 (rest day)

Since I did not sleep at all on the long leg of the red-eye, I decided a day off was certainly in order.

Sunday Feb 24, 2008 #

Orienteering race 1:20:57 [4] *** 7.0 km (11:34 / km) +240m 9:52 / km
spiked:8/14c slept:6.0

Red Day 2 at the Western States Champs. A disaster. Brain cramps galore on top of heavy legs. The lack of sleep and abundance of training definitely caught up to me for this one.

More later...

Running warm up/down 10:00 [2] 0.5 mi (20:00 / mi)

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