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Training Log Archive: bishop22

In the 7 days ending Mar 8, 2008:

activity # timemileskm+m
  Running4 4:12:00 31.44(8:01) 50.6(4:59)
  Skiing1 1:31:26 3.85(23:44) 6.2(14:45)17 /18c94%
  Swimming2 1:16:52 2.16(35:35) 3.48(22:07)
  Hockey1 48:00
  Strength1 40:00
  Biking1 21:00 6.96(3:01) 11.2(1:52)
  Total7 8:49:18 44.42 71.4817 /18c94%
averages - sleep:6 weight:162.5lbs

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Saturday Mar 8, 2008 #

Running long 1:26:13 [2] 10.11 mi (8:32 / mi)
slept:5.75 weight:162.5lbs

Made a return to the OD today, since they were in Webster to do the annual around-the-bay run. I didn't have time to do the whole thing, so I had Chris drop me off at the outlet. They didn't give the usual 5 minute grace period, so I arrived a bit over 2 minutes late, and played catch-up. Here's my route.

Started catching the back of the pack a little past the 10 minute mark. Caught up to Klinger, who I hadn't seen in a while, so I ran with him a bit. Shortly after I left him, I had to tie my shoes as Gil caught up. I ran with Gil for most of the rest of way to the end of the bay, then I struggled thru the worst part of the run - up the hill on Empire, into the wind, slogging thru Sandy slush.

My left achilles was a bit sore on the last two hills, so I'm busy icing it now, hoping I can skate on it tomorrow. One does of Vitamin I is also in me, so far.

Strength (Snow Shoveling) 40:00 [2]

This was no fun at all.

Actual time was 62 minutes, but it's discounted because A) I was too tired to put the usual effort into it and 2) I had to slow down to deal with the build-up where we drove over the snow this AM.

Friday Mar 7, 2008 #

Running 55:19 [3] 7.4 mi (7:29 / mi)

Finally made it back out with the lunchtime crowd. Today that just consisted of Scott and G2; everyone else had excuses. Nice run overall, I put in a fairly hard effort on the 2.5 hills that we did (Cobbs Hill Drive, Highland was the 0.5, the Cobbs Hill Reservoir road, counter-clockwise), and then I did the 10 minute stretch along Monroe (from 490 to the hydrant equal with Xerox Square) in 9:02, which turns out to be 7:03 pace, so almost a tempo run.

Full route is here.

Got permission from my boss to help out with the track team 2 days per week. The meet schedule is pretty flaky, so I'm not sure if my attendance will be T/R, or may have to vary a bit. The season is only 12 weeks long (to Sectionals), and the first meet is April 3rd, so there is much work to do, quickly, for those who were slackers in the winter!

Thursday Mar 6, 2008 #

Swimming 38:54 [3] 1.08 mi (36:01 / mi)

1:30,31,30,29,28,28 (on 1:55)

Much better than Tuesday. Had the pool basically to myself most of the time, despite heading over right at noon.

Wednesday Mar 5, 2008 #

Running intervals 36:50 intensity: (11:07 @2) + (9:58 @3) + (15:45 @5) 5.0 mi (7:22 / mi)
max:168 slept:6.5

Gerbil at the Y. Did 1 mi w/up, then 5 x 1/2 mile with 1/4 mile recovery. Did the first 3 at 9.3 mph (3:13, 3:12, 3:13), then the 4th @ 9.5 (3:08), and the last at 9.7 for 1 lap, 10.1 awhile, then kicked it in, upping it to 11.1mph, to turn in a 2:59! All at 1% incline.

The workout was surprisingly easy (well, except the last lap), and I started the intervals faster than the VDOT from Saturday's race would suggest. That VDOT should be generally correct, since I ran pretty even splits and was spent at the end. Even if the wind cost me 30 seconds, I still started under "I" pace today.

So, that once again makes me doubt the equivalence of treadmills and real running. OTOH, Saturday's VDOT is equal to a 20:51 5K, and I'm sure I can break 20, which means I pace should be about 3:09 per 1/2.

I guess the bottom line is to get out on the track ASAP, and see what I can do.

Biking 21:00 [3] 6.96 mi (3:01 / mi)
ahr:135 max:148

After the intervals, I jumped onto the bike and did 21 min Manual @ 89rpm. Did a couple of pyramids from level 10 to 13 (2 min each) and 11 to 14 (1 min each).

Tuesday Mar 4, 2008 #

Swimming 37:58 [3] 1.08 mi (35:09 / mi)

1:32,35,35,33,32,31 (on 1:55)

It's been 22 days since I was in the pool, and it showed. I felt very sloppy. Hitting slow times kind of feeds on itself, as I become demoralized. I tried to rally on the last 3 100s, but last time in the pool, I kept them all under 1:30; this time, not once under 1:30.

Monday Mar 3, 2008 #

Running long 1:13:38 [2] 8.93 mi (8:15 / mi)

Given today's weather, I had to move Tuesday's longer run to today, even though I was coming off a couple of weekend warrior days. All the more reason to take it nice and easy, which I did. So, I almost enjoyed the run.

Here's where I went. And here are the paces for the various sections:
Ford St (1.48) - 8:31
Elmwood (3.36) - 8:28
E River (4.19) - 8:14
the "Y" on South (5.65) - 8:18
Highland (6.62) - 8:15
Clinton at Ped (8.11) - 7:57
Rest (8.93) - 7:43

Sunday Mar 2, 2008 #

Skiing race 1:31:26 [3] *** 6.2 km (14:45 / km)
spiked:17/18c slept:5.5

BFLO Ski-O at Chestnut Ridge (Green Course). My skiing is still very weak, and even worse is my ability to get my skis back on after I remove them (which I did 5 times and averaged over 1.5 minutes putting them back on). The navigating was pretty straightforward. I did have a 2-minute delay to verify that I was at the right flag when the control code didn't match, and I lost a few minutes when I missed a trail while cutting thru some woods to save time, and wound up going around on the next trail.

I was hating ski-o for the first few controls (had to remove my skis twice on the way to C3, then fell badly shortly after I got them back on), but it was more fun later, as I was able to skate (poorly) on the roads during several legs.

Hockey 48:00 [3]

Back to the Zamboni league after missing 3 weeks (the last 2 because I was in Texas and Arizona). I was pathetic during the first drill which was circles, backwards, crossing over. I gave up trying to cross over fairly early on, then was able to roughly keep up.

My line scored twice on our first shift (I picked up the assist on the first goal), and we went on to win 5-3, with an accidental empty-netter (the guy who cleared it did not know it was an empty net).

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