Training Log Archive: bishop22In the 7 days ending Feb 27, 2010:
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Saturday Feb 27, 2010 #
9 AM
Strength (Snow Shoveling) 1:05:00 [1]
slept:8.0
Another dumping of snow to deal with. The end of the driveway alone was a brutal 25 minutes cleaning up from the plow. Unburying the paper box and clearing the road near the mailbox also took a bit of time.
2 PM
Hashing 50:00 [2] 5.0 mi (10:00 / mi)
Rough estimate of distance I ran during the 600th Buffalo hash. We incorporated some of Buffalo's Powder Keg winter festival, but sadly the lines for tubing down the expressway ramp and visiting the world's largest ice maze were too long. But overall, lots of fun.
Friday Feb 26, 2010 #
Note
(rest day)
Snow day, so I worked from home, but did not get out (other than all the shoveling, but nate and Zach took care of the most recent effort).
12 AM
Strength (Snow Shoveling) 20:00 [1]
Trying to clear enough to make it manageable in the AM, since nate has to catch a bus at 5:30AM.
4 AM
Strength (Snow Shoveling) 15:00 [1]
slept:3.0
10 minutes to get nate's car out of the driveway; 5 minutes to get it back in.
nate was supposed to catch a bus to a programming contest at St. Bonaventure at 5:30am, and I needed to pick him up from a senior week sleepover in the village. I was able to get the car out of the driveway, but the 10-12" of snow that fell since I shoveled at midnight had not been plowed from the road, so the car was unable to plow thru that depth.
nate was supposed to catch a bus to a programming contest at St. Bonaventure at 5:30am, and I needed to pick him up from a senior week sleepover in the village. I was able to get the car out of the driveway, but the 10-12" of snow that fell since I shoveled at midnight had not been plowed from the road, so the car was unable to plow thru that depth.
6 AM
Strength (Snow Shoveling) 1:05:00 [1]
Back out to clear the rest of the driveway (except for the small section that we don't use).
Thursday Feb 25, 2010 #
9 PM
Running 30:03 4.0 mi (7:31 / mi)
max:168 slept:9.0
At work until almost 8:30, and it was getting nasty on the roads, but I can't be a wuss any longer and had to get some training done, so I was at the Y by 9. Decided to do some 440s (220 recovery), but was afraid of 10mph, so I started at 9.5 and went up 0.1 each time. I had enough left on the last (6th) to start at 10.0 and move from 10.1 to 10.5 during the last 220, without a problem.
6 x 440: 94, 93, 92, 91, 91, 88
I also did 3 x 100m strides at 9.0 on the way in.
6 x 440: 94, 93, 92, 91, 91, 88
I also did 3 x 100m strides at 9.0 on the way in.
Biking 20:00 [3] 6.42 mi (3:07 / mi)
ahr:132 max:140
Did the auto pilot program on the bike, with the goal of keeping the heart rate up as best as I could. Ended up getting the HR over 130 pretty quickly and spent much of the time over 135, so much better training than doing the Random Hill program, but much less interesting. The only way I was able to pull it off was the fact that I was in the middle of three TVs that had the Olympics, The Mentalist and Fox News, respectively. TV doesn't get much better than that!
Wednesday Feb 24, 2010 #
1 PM
Swimming 36:42 [3] 0.99 mi (37:05 / mi)
slept:6.25 weight:163.5lbs
4:14/8:32
1:36,38,37,37,37,38 (on 1:55)
3:34,31
My arms felt very heavy and it took me awhile to figure out it was due to last night's erg workout. I can't believe how much it slowed my times down today.
1:36,38,37,37,37,38 (on 1:55)
3:34,31
My arms felt very heavy and it took me awhile to figure out it was due to last night's erg workout. I can't believe how much it slowed my times down today.
Tuesday Feb 23, 2010 #
7 PM
Erging 21:22 5.0 km (4:16 / km)
slept:4.25
Went to the Y with Zach, but only one treadmill was open, so I decided to erg before running this time.
My first 5K erg effort, so I wasn't sure how hard to go. I was able to pick it up each K, 500m pace per K:
2:12.4, 2:10.8, 2:10.7, 2:06.5, 2:00.6
So, I did manage 8:14.2 for the last 2K.
My first 5K erg effort, so I wasn't sure how hard to go. I was able to pick it up each K, 500m pace per K:
2:12.4, 2:10.8, 2:10.7, 2:06.5, 2:00.6
So, I did manage 8:14.2 for the last 2K.
Running 25:39 3.0 mi (8:33 / mi) +148m 7:25 / mi
max:158
Then it was on to the treadmill. Wanted to do some hill work, so I did a 1 mi w/up, then 5 x 1/4 mile hills @ 7mph, with a 220 recovery after each (@ 6.6-7.0). Did the hills with inclines of 4%, 5%, 6%, 7%, 7% (didn't think I needed 8%).
Monday Feb 22, 2010 #
12 PM
Running 40:18 5.2 mi (7:45 / mi)
slept:7.25
Main-University-Winton-East
6:21 to Good (8:18 pace)
6:59 to Culver (7:58)
7:26 to East (7:48)
6:44 to Culver (7:46)
6:14 to Good (7:07)
6:34 to Y (7:35)
6:21 to Good (8:18 pace)
6:59 to Culver (7:58)
7:26 to East (7:48)
6:44 to Culver (7:46)
6:14 to Good (7:07)
6:34 to Y (7:35)
Sunday Feb 21, 2010 #
Note
(rest day)
Day full of hockey: Luke at the Blue Cross Arena, then the Amerks, then home for the US win over Canada on TV.
I did manage to walk/jog all over downtown Rochester looking for a free ATM that was not inside a locked building.
I did manage to walk/jog all over downtown Rochester looking for a free ATM that was not inside a locked building.