Training Log Archive: bishop22

A fairly busy day: 8am Luke hoop at Fisher; 10am Nate ski meet in Pittsford; 1:50 Zach hockey game in Webster; 3:50 Luke hockey game in Niagara Falls; 7pm Sabres game at HSBC. I did manage to drop Z at his game, drive to the Y, run 3.5 miles on the treadmill and return (almost for the opening face-off, but I had to stop for gas).

I started at 7-7.5 mph for the first lap, then stayed at 7.5 for another lap.

Increased by 0.1 mph for each 0.1 miles from 7.6 to 9.0 mph, then back down.

Splits were 8:05, 7:04, 6:59 for the first 3.

About 13 short loops at Willink. No time to swim at lunch, so after I caught Zach's Nordic race debut (not too bad for a noob) at Mt. Pittsford, I had to pick him up, so I swung by home and grabbed nate's car which had my skis and got some skiing done. It was not groomed, but had been skied on a couple of days ago, but it was still rough going.

C • Winner 2

East-Culver-Park

Very slow for level 3, and while it probably doesn't deserve a 3, some effort was there, running with less than ideal footing - all sidewalks on East and Culver, but some road running on Park.

7:42 to Good
8:17 to Culver
9:16 to Good
8:31 in

Ever have one of those times where you see an inspirational race and it gets you motivated and you want to train. Well, it seems you can see the opposite sort of race and it's motivating enough to hustle to the Y before it closes and do your first speed workout since before your last marathon (on the treadmill, of course).

Did a mile easy, then planned on 8 x 220 at 10mph, with 220 recovery, but got near the finish of the first and decided I could last a 440, so I ended up doing 4 x 440 with 220 recovery. 90 seconds for each. Recovery was mostly at 6mph. I plan on six weeks of increased distance at 10mph, so we'll see how that goes.

Wore the heart rate strap, but the treadmill seemed to display my cadence, not my heart rate.

Had a few minutes left before the Y closed, so I jumped on a bike. Tried the "Auto Pilot" program, which turned out to be something where the resistance increased with your cadence. I got the RPMs to the mid-90s and the resistance kept flipping between 9 and 10, with occasional trips to 11, and I was at 12 for a bit, with the RPMs around 100.

HR (using grips, not strap) drifted from the low 120s into the 130s (peak 137 came during the level 12 work).

4:09/8:29
1:34,35,35,34,34
3:34,35,30

Upper legs were sore, presumably from skiing and skating, and perhaps the snow running.

Ran with Walt and Patty from Sinking Ponds. Did a loop of the Country Club, with some extra circles and turns to keep us together at times. Plenty of snow on the ground, which made for quite a workout.

After the Bills victory, Luke and I stayed in EA for a bit, until we found out Zach's canceled hockey game was replaced with a parent/sibling event. I hustled back as best as conditions would allow, and was dressed with a little over 40 minutes left on the curfew clock.

Fun game - 4 on 4. Nate, Zach and I got to play together for a few shifts, with Nate and Zach each scoring while I was out with them. I failed to score, but did have an assist - putting a pass on Ben's tape.