Training Log Archive: bishop22In the 7 days ending Apr 11, 2015:
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Saturday Apr 11, 2015 #
9 AM
Running race 26:52 [5] 5.0 km (5:22 / km)
UR Well 5K at Genesee Valley Park. Decided that it would be a good, low-key race for Zach and me, and the start was about 3/4 mile from his dorm. Zach grabbed 4th place running just about 6 minute pace.
Not a bad race for where I stand running-wise, and gives a baseline that I can improve upon (and a VDOT for training).
Splits may have been 8:25, 17:06 (8:41), so about 8:54 pace the rest of the way. Was going to walk 30 seconds at the mile marks, but the miles weren't marked conspicuously, so I wound up just continuing on. The return trip was more into the wind, so that was why the third mile was slower.
Achilles a little sore afterwards.
Not a bad race for where I stand running-wise, and gives a baseline that I can improve upon (and a VDOT for training).
Splits may have been 8:25, 17:06 (8:41), so about 8:54 pace the rest of the way. Was going to walk 30 seconds at the mile marks, but the miles weren't marked conspicuously, so I wound up just continuing on. The return trip was more into the wind, so that was why the third mile was slower.
Achilles a little sore afterwards.
Running warm up/down 5:00 [2] 0.5 mi (10:00 / mi)
Most of my w/up and my whole 12 min w/dn was walking, but did do some jogging.
Friday Apr 10, 2015 #
5 PM
Biking 18:40 [3] 4.53 mi (4:07 / mi)
weight:176lbs
P=197, C=69
Since I'm running a 5K tomorrow AM, I was just cruising along with the 190 pacer but I saw fouser as the leader at 18:42, so I had to knock it off.
Since I'm running a 5K tomorrow AM, I was just cruising along with the 190 pacer but I saw fouser as the leader at 18:42, so I had to knock it off.
Biking 20:04 [2] 5.37 mi (3:44 / mi)
ahr:125 max:163
P=172, C=69
No messing around this time. Ignored fouser's time (save it for another day) and stayed near the 190 pacer.
No messing around this time. Ignored fouser's time (save it for another day) and stayed near the 190 pacer.
Biking warm up/down 2:00 [2] 0.5 mi (4:00 / mi)
Thursday Apr 9, 2015 #
6 PM
Hashing 1:45:00 [2] 6.0 mi (17:30 / mi)
RH3 at Mendon Ponds included an Easter Egg hunt at the stops.
Rough estimate of moving time and rough, conservative estimate of distance. Plenty of climb on the west side of the park. Ended in the dark, with just a couple of headlamps to try to find the blue flour.
Rough estimate of moving time and rough, conservative estimate of distance. Plenty of climb on the west side of the park. Ended in the dark, with just a couple of headlamps to try to find the blue flour.
Wednesday Apr 8, 2015 #
6 PM
Biking 43:45 [3] 12.18 mi (3:36 / mi)
ahr:132
P~190, C~72
Bike was disconnected today, so just used the 200 pacer for awhile, then pulled away.
Bike was disconnected today, so just used the 200 pacer for awhile, then pulled away.
Biking warm up/down 2:24 [2] 0.6 mi (4:00 / mi)
Tuesday Apr 7, 2015 #
8 PM
Running 30:00 3.1 mi (9:41 / mi)
Hopped on the treadmill at the Y for 5 x (5 min jog + 1 min walk).
6.0mph, 6.3, 6.6, 6.9, 7.2
6.0mph, 6.3, 6.6, 6.9, 7.2
Swimming 25:00 [3] 0.68 mi (36:47 / mi)
4:25/8:56
1:39,41,41,40,41 (on 2)
Had time for a short swim before the Y closed. Arms were heavy and was sluggish overall after not being in the pool in a whille.
1:39,41,41,40,41 (on 2)
Had time for a short swim before the Y closed. Arms were heavy and was sluggish overall after not being in the pool in a whille.
Monday Apr 6, 2015 #
Note
(rest day)
Stitches out, lunch at Duff's with Chris plus Chelsea and Luke G before their flight back west, and a couple of sessions at work (despite the Dyngus Day holiday) left no time for a run before the Sabres game (Walt and I were in the vast minority that stood for the Sabres goals).