Training Log Archive: bishop22In the 7 days ending Jul 21, 2012:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
| |||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||
Saturday Jul 21, 2012 #
8 AM
Running warm up/down 18:00 [2] 2.0 mi (9:00 / mi)
About 12 min before and 6 min after the race.
Running race 22:48 [5] 5.0 km (4:34 / km)
Ten Ugly Men 5K race at Genesee Valley Park.
I guess the Lyme and training impact have taken more out of me than I thought. I ran the race with Chelsea and our splits were:
7:12, 7:28, 7:26, 42 (well Chelsea was 2 seconds ahead at the 3 mi and 4 seconds at the finish). I had gotten a few steps on Chelsea crossing the river and to the top of the canal bridge near the end, but I yelled back that it was under 1/4 mile to go and she dusted me.
I did manage to grab 2nd in my age group, while Chelsea was 4th (of 38). Luke was 3rd in 14&under with a 25:46, running with Zach.
Stayed around afterwards for the festival, which was a nice way to spend the day.
I guess the Lyme and training impact have taken more out of me than I thought. I ran the race with Chelsea and our splits were:
7:12, 7:28, 7:26, 42 (well Chelsea was 2 seconds ahead at the 3 mi and 4 seconds at the finish). I had gotten a few steps on Chelsea crossing the river and to the top of the canal bridge near the end, but I yelled back that it was under 1/4 mile to go and she dusted me.
I did manage to grab 2nd in my age group, while Chelsea was 4th (of 38). Luke was 3rd in 14&under with a 25:46, running with Zach.
Stayed around afterwards for the festival, which was a nice way to spend the day.
Friday Jul 20, 2012 #
5 PM
Running 30:22 [2] 3.01 mi (10:05 / mi) +12m 9:58 / mi
Easy run with Zach before Luke's last baseball game of the season. It was a come-from-behind win over the other Penfield team, to grab the District continuation tourney title. Luke made the catch in center for the final out and got swarmed.
Thursday Jul 19, 2012 #
6 PM
Running 37:47 4.17 mi (9:04 / mi) +40m 8:49 / mi
Running with a group at XC Camp - Brian, Z, Noah and Kade. We did 3 x 5 min T with about 1:30 recovery plus about 10 min before and after.
Hard Core 6:00 [2]
Did some of the core with the team. Already feeling it.
Tuesday Jul 17, 2012 #
6 PM
Orienteering 20:20 2.7 mi (7:31 / mi) +10m 7:26 / mi
Running at XC Camp, with the temp in the 90s. We had to back off the effort because of the heat. It seemed the only real victim of the heat was Luke, who had to stop after the w/up jog and dynamic exercises.
We did 4 x almost 800m @ tempo effort (not quite tempo pace), with a minute recovery after the odd ones and a water break after the even ones. One group did just 3, while one group did 5. Ran backwards and forwards on the 1.5 to 2 mile mark of the course.
I didn't do a real w/up, since I was hanging out with Luke, and did an easy w/dn with Chelsea and Zach.
We did 4 x almost 800m @ tempo effort (not quite tempo pace), with a minute recovery after the odd ones and a water break after the even ones. One group did just 3, while one group did 5. Ran backwards and forwards on the 1.5 to 2 mile mark of the course.
I didn't do a real w/up, since I was hanging out with Luke, and did an easy w/dn with Chelsea and Zach.
Monday Jul 16, 2012 #
7 PM
Running 25:11 [2] 2.8 mi (9:00 / mi)
Easy run with Chelsea and Z at Webster Park, after Orienteering Camp. Sadly, only 3 kids signed up (5 if I count Z and Luke), and all 3 will be on vacation next week. The only good thing is that they are getting plenty of individual attention and picking this up pretty quickly, but none of them seem to be headed toward competitive orienteering.
Sunday Jul 15, 2012 #
Note
(rest day)
No excuse for missing today - I just fell asleep in the afternoon and woke up shortly before we were to leave to grab nate. His flight was delayed, so I could have easily fit in a run.