Training Log Archive: bishop22In the 7 days ending Feb 13, 2010:
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Saturday Feb 13, 2010 #
2 PM
Skiing 56:13 7.0 km (8:02 / km)
slept:9.0
Went down to Harriet Hollister with nate and Zach. Skied with Zach, who had to wait for me a bit during the first half, but not during the second half. A big change from about 6 weeks ago, when I had to wait for him a lot, trying to get up Racoon Run. This time he went down Little Whiteface, while I decided I had better take my skis off for the final drop and turn.
Friday Feb 12, 2010 #
6 PM
Running 31:53 [2] 4.0 mi (7:58 / mi)
weight:161lbs
Short run after work. Did the Plank-Five-Beacon loop again.
Splits: 8:12, 7:58, 8:13, 7:28
Last mile was to keep it under 32 and was not particularly easy since there were icy sections on the less-traveled roads.
Splits: 8:12, 7:58, 8:13, 7:28
Last mile was to keep it under 32 and was not particularly easy since there were icy sections on the less-traveled roads.
Thursday Feb 11, 2010 #
7 PM
Running 29:05 4.0 mi (7:16 / mi)
slept:6.0
Gerbil at the Y
1 lap from 7.0 to 7.5 mph
1+ lap at 7.5
At 0.6 I moved up to 7.6, and up another 0,1 each 0.1 all the way to 9.2 mph, then back down to 8.0 until 3.5 miles. Did 4 x 100 strides (9.2, 9.4, 9.6, 9.9) during the last 1/2.
Splits:
8:05, 7:04, 6:44, 7:12
1 lap from 7.0 to 7.5 mph
1+ lap at 7.5
At 0.6 I moved up to 7.6, and up another 0,1 each 0.1 all the way to 9.2 mph, then back down to 8.0 until 3.5 miles. Did 4 x 100 strides (9.2, 9.4, 9.6, 9.9) during the last 1/2.
Splits:
8:05, 7:04, 6:44, 7:12
Erging 8:12 [4] 2.0 km (4:06 / km)
After the run, I had just enough time, before I had to pick Luke up from basketball practice, to do a 2K erg session, in honor of Chelsea's CRASH-B competition coming up on Sunday. I went 8:11.6 to give her a very tough target.
Splits: 2:07.0, 2:04.6, 2:01.3, 1:58.7
Splits: 2:07.0, 2:04.6, 2:01.3, 1:58.7
Wednesday Feb 10, 2010 #
9 PM
Swimming 40:04 [3] 1.14 mi (35:08 / mi)
slept:6.0
4:06/8:13
1:32,34,36,34,32,31 (on 1:55)
3:34,31,26
1:32,34,36,34,32,31 (on 1:55)
3:34,31,26
Tuesday Feb 9, 2010 #
1 PM
Running 1:06:07 [2] 7.91 mi (8:22 / mi)
slept:4.0
Feeling guilty about yesterday, I was certainly going to get out at lunch, since I'm headed for the Sabres game tonight. When both of my 2pm meetings got canceled, I took that as a sign that I should extend the run a bit, so I did.
From the Y, I went up Hudson-Norton-Clinton-Ridge, then across the Vet Bridge and back via Lake Ave. This is the full route.
From the Y, I went up Hudson-Norton-Clinton-Ridge, then across the Vet Bridge and back via Lake Ave. This is the full route.
Monday Feb 8, 2010 #
Note
slept:7.0 (rest day)
Had to slip out to catch nate 2pm Sectional relay race, then had to get Luke to hockey practice right after work, then Zach had a game at 8.
On days like today, I need to find a way to sneak something in. I think if it wasn't so cold, I would have run while Zach was getting ready for the game, so I'm just a loser.
On days like today, I need to find a way to sneak something in. I think if it wasn't so cold, I would have run while Zach was getting ready for the game, so I'm just a loser.
Sunday Feb 7, 2010 #
5 PM
Swimming 33:38 [3] 0.97 mi (34:40 / mi)
4:01/8:08
1:33,33,32,31,31
3:31,25
1:33,33,32,31,31
3:31,25
Biking 20:00 [3] 6.51 mi (3:04 / mi)
ahr:124 max:135
Auto Pilot program @ 98rpm average, so mostly level 10, but some chunks of 11.
Erging 14:03 3.4 km (4:08 / km)
1 min w/up, then I did the 2K effort that Chelsea has to do next week, splits were:
2:07.5, 2:05.3, 2:04.9, 1:59.9
Started out at 22-23 spm and gradually increased until I was right about 30 for the last 500.
Then did an easy 1K at 2:27/2:19.
2:07.5, 2:05.3, 2:04.9, 1:59.9
Started out at 22-23 spm and gradually increased until I was right about 30 for the last 500.
Then did an easy 1K at 2:27/2:19.