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Training Log Archive: bishop22

In the 7 days ending Oct 3, 2009:

activity # timemileskm+m
  Running6 5:37:08 41.64(8:06) 67.01(5:02)
  Orienteering1 32:54 2.17(15:08) 3.5(9:24)
  Total7 6:10:02 43.81(8:27) 70.51(5:15)
averages - sleep:6.2

» now

Saturday Oct 3, 2009 #

Running 1:41:00 intensity: (10:00 @1) + (1:00:00 @2) + (15:00 @3) + (16:00 @5) 12.6 mi (8:01 / mi)

Running around before and during the McQuaid Invitational. Excellent day overall!

After we arrived, I ran into some old friends, then did some running. Went south on the old rail trail from River Rd - took a detour onto trails thru woods and meadows, back to the rail bed before Crittenden, then into the park, thru the trails in the woods and onto the golf course just south of River Rd. Back into the park and around a bit during the Girls Medium seeded race (Canandaigua took care of Burnt Hills). Then it was back out the rail trail, until it was time to turn around to see the Boys Medium seeded race.

I ran around during our 4 races, plus a bit for the two modified races. The girls JV was up first, and we entered 10 into the varsity race, so we were relatively weak, but all 8 finishers tied or set their PRs.

The varsity girls were up next. Our top girl ran quite well, missing our best time on my watch by one second, but beating Megan Rieger by one second. We put 5 other girls under 22 minutes, big PRs for each of them. They were rewarded with finishing 19th out of 38 teams, making the top half!

The varsity boys came next. They had an OK race, with Nico taking a shot at 3rd place, but falling back to 8th. AJ had too much left and flew past nate, who settled for 22nd, and finished 17th. Adrian just missed breaking 17, and Steve got ripped off a medal, as the 51st place kid passed him in the chute.

The day wrapped up with the JV boys, and they turned it a great performance. We had two kids under 18, 10 under 19, 14 under 20 (plus 2 just over). The top 5 freshman averaged 19:05! They finished 7th overall, behind only R-H and McQuaid locally.

Friday Oct 2, 2009 #

Running 27:09 [2] 3.1 mi (8:45 / mi)

Very easy run around Webster Park during practice. Nasty day with constant rain and just cool enough to be uncomfortable. Apparently, the kids amused themselves with Freshman Friday.

We ended practice very early to get the kids out of the weather ahead of tomorrow's McQuaid Invitational, where we find out what the team is made of!

Thursday Oct 1, 2009 #

Running intervals 48:05 intensity: (1:40 @1) + (20:20 @2) + (26:05 @4) 6.5 mi (7:24 / mi)

The team stayed at Schroeder today, and we did Cruise Intervals. The top guys did 6 x 800, others did 5 and a few did 4. We had just one minute recovery between each. I ran with Zach's group (just Justin and Afro on the last one) and went:
3:25, 3:20, 3:18, 3:15, 3:12, 3:15

Since I am allegedly training for a marathon, I added two more, but took the "Yasso 800" 400m recovery before the last two, and went:
3:13, 3:07

I plan to try to knock off 10 of these in a couple of weeks. If I can keep them between 3:15 and 3:20, I am supposed to be able to run in that range for the marathon. I probably do need to get some continuous long runs in somehow.

also 9 min w/up, 6 min w/dn

Wednesday Sep 30, 2009 #

Running 40:56 [2] 4.82 mi (8:30 / mi)

Ran around Webster Park, and a bit into Whiting Rd during practice. I ran a bit with some JV kids and mixed in a couple of terrain sections, before going off on my own for good.

Running 47:25 [2] 5.69 mi (8:20 / mi)

I needed a longer run today, so after practice was over, I drove over to Whiting Rd and ran over to the Big Field - Vosburg Nature Trail to the stream and climbed to the Hojack trail. Ran back to Van Alstyne, around Hermann to Pellet and back thru the Whiting Rd trails.

Running 2:40 [4] 0.41 mi (6:30 / mi)

8 strides. And some wusses complained...

Tuesday Sep 29, 2009 #

Running 23:00 intensity: (17:00 @2) + (6:00 @5) 3.0 mi (7:40 / mi)

Ran more than 3 during the races at Webster Park today, but not much more and I don't have a good way of estimating. Had to run some of it fairly hard, to get over to the mile mark, after viewing the early part of the race.

We swept on the boys side quite easily, to move our record to 10-1 (we were 1-10 last year at this time before finishing 10-11)! We will probably lose as many as 3 or 4 in the second half of the year, but we are looking strong, despite only being ranked 10th in the first Section V poll.

The girls had no chance against Canandaigua, but they took care of the other 3 teams to improve to 5-6 (only 3 wins all of last year). Val won the race and set a school record for this course, joining Nico, who did the same in the boys race.

Monday Sep 28, 2009 #


Boys Scouting Report is available at this link.

Girls Scouting Report is available at this link.

Running 46:53 [2] 5.52 mi (8:30 / mi)

Easy run at Webster Park during practice. Legs still very heavy from Saturday. Ran trails toward the SE corner of the park, looped around Midnight, then up the west side of the map.

Sunday Sep 27, 2009 #

Orienteering 32:54 [2] 3.5 km (9:24 / km)

Had just enough time on the way to the Bills game, to stop at Hunter's Creek and pick off 6 of the controls from the summer score-o that was such a disaster for me - possibly my worst O-race, ever. The controls are much easier to find, if you actually read the map.

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