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Training Log Archive: randallxski

In the 30 days ending Sep 30, 2006:

	activity	#	time	miles		km		+ft
	Running	11	6:46:35	41.09		66.14
	Cycling	5	6:18:32	78.0		125.53
	Orienteering	3	5:45:00	17.32	(19:55)	27.88	(12:23)		20 /	27c	74%
	Walking	4	3:20:00	2.0		3.22
	Roller Skiing	2	1:36:04	9.7	(9:54)	15.61	(6:09)
	Swimming	3	55:00
	Stretching	2	25:00
	Inline Skating	1	15:00
	Total	24	25:21:11	148.11		238.37			20 /	27c	74%
averages - sleep:7.5 rhr:50 weight:134.2lbs

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Saturday Sep 30, 2006 #

Walking (Fairport HS, RWC) 1:30:00 [3]

Thursday Sep 28, 2006 #

Running (3 hills loop) 31:30 [3] 4.0 mi (7:53 / mi)
shoes: Brooks Adrenaline GTS 6

Tuesday Sep 26, 2006 #

Running (Fairport Track) 45:00 [3] 5.6 km (8:02 / km)
shoes: Brooks Adrenaline GTS 6

Brief track workout
ride to school
2000 warmup
3x 800 @ 3:08 w/ 400 recovery
ride home

Saturday Sep 23, 2006 #

Event: CNYO A meet

Running (5 hills loop) 35:00 [3] 4.5 mi (7:47 / mi)
weight:136lbs shoes: Brooks Adrenaline GTS 5

Ran with the old shoes and guessed at the time since my new shoes and watch were in my lost luggage.

Stretching 10:00 [3]

Friday Sep 22, 2006 #

Running (N end of Disney and back) 21:00 [3] 3.0 mi (7:00 / mi)
shoes: Brooks Adrenaline GTS 6

Same route as Monday. An overcast, but pleasant day in Anaheim.

Swimming (Hotel pool) 10:00 [3]

A few hard laps in the pool after my run

Thursday Sep 21, 2006 #

Walking (Hotel to/from Conference) 30:00 [3] 0.5 mi (59:59 / mi)

Did quite a bit of walking each day at the conference, but I'll only enter the walk to/from the hotel, and a few extra minutes for the extra stairs we climbed each day.

Wednesday Sep 20, 2006 #

Walking (Hotel to/from Conference) 30:00 [3] 0.5 mi (59:59 / mi)

Tuesday Sep 19, 2006 #

Walking (Hotel to/from Conference) 50:00 [3] 1.0 mi (50:01 / mi)

Swimming (Newport Beach, CA) 15:00 [3]

A short, cold swim in the Pacific. The sun was out, but the temperature was rather chilly.

Running (Newport Beach, CA) 20:00 [3] 2.5 mi (8:00 / mi)

Barefoot run in the soft sand as the tide was coming in. Cut it short due to some sand getting wedged into my cracked toenail. No long term damage done.

Monday Sep 18, 2006 #

Running 21:00 [3] 3.0 mi (7:00 / mi)
shoes: Brooks Adrenaline GTS 6

Hotel to north end of Disneyland, up to convention center and back

Sunday Sep 17, 2006 #

Swimming (Hotel pool) 15:00 [3]

Long travel day. 6 hours in the air. Didn't get settled in with enough time to do much activity.

Swimming (Hotel pool) 15:00 [3]

Long travel day. 6 hours in the air. Didn't get settled in with enough time to do much activity.

Saturday Sep 16, 2006 #

Note
weight:134lbs

Not exactly a rest day. 8 hours of volunteering at the Highlander Cycle Tour in Bristol.

Friday Sep 15, 2006 #

Cycling (Bike to work) 50:00 [3] 10.0 mi (5:00 / mi)

A very damp ride...sprinkling the entire way

Cycling (work to Pittsford) 50:00 [3] 10.0 mi (5:00 / mi)

Wednesday Sep 13, 2006 #

Roller Skiing (Mendon Ponds Park) 1:00:00 [3] 5.0 mi (12:00 / mi)
slept:7.0 weight:135lbs

Mild roller ski workout. I'm looking forward to getting on snow again so I can count on my poles a bit more than I can on the roads. Added a few hill intervals to the route I did a few weeks ago.

Orienteering (Mendon Ponds Park) 1:30:00 [3] *** 5.0 mi (18:00 / mi)
spiked:6/6c shoes: Brooks Adrenaline GTS 5

Did a handful of controls on the permanent course after the sun went down. Started from the office and headed south. Stayed off trails after the second control. It's a challenge to stay connected to the map in the dark.

Tuesday Sep 12, 2006 #

Running intervals (Fairport Track) 1:20:00 [4] 11.6 km (6:54 / km)
slept:7.5 weight:135lbs shoes: Brooks Adrenaline GTS 6

1600 warmup
2x 1000@I w/ 400 recovery
2x 1600@T w/ 2 min recovery
2x 1000@I w/ 400 recovery
800 cooldown
4x strides

(1600 + ride to school): 17:27
1000: 3:51
(400): 2:58
1000: 3:45
(400): 2:52
1600: 6:10
(): 2:01
1600: 6:05
(): 2:00
1000: 3:47
(400): 3:09
1000: 3:45
(400 + 800 + 400 strides + ride home): 22:17

I had a conflict with the group time, so I ran intervals by myself. I had a hard time hitting the times I wanted. My goal was to drop 8 seconds / 400 on both I and T paces. I didn't quite hit that for I, but came close for T. It doesn't seem like my 53 VDOT pacing is challenging enough. I haven't hit a VDOT of 58 in a few years, but if I would run a flat 5K, I'm probably not far off.

Monday Sep 11, 2006 #

Running (5 hills loop) 32:38 [3] 4.5 mi (7:15 / mi)
weight:135lbs shoes: Brooks Adrenaline GTS 6

7:03
7:14
6:38
8:03
3:40

Sunday Sep 10, 2006 #

Note
rhr:50 slept:8.0 weight:132lbs (rest day)

A peaceful day of church, rebuilding computers and reading a book.

We went to Newsong church today to promote the Family Life Weekend to Remember, and then stayed there for a few hours afterwards talking to people.

One of my desktop computers quit recently, so I spent the afternoon trying to repair the Windows install, then eventually started over. For some reason the CDs don't have the drivers for my NIC, so I can't connect to the internet to update the rest of my drivers!

Saturday Sep 9, 2006 #

Event: GorgesGoat

Running warm up/down 15:00 [3]
weight:134lbs shoes: Brooks Adrenaline GTS 5

Orienteering race (ROC Gorges Goat) 2:45:00 [4] *** 15.0 km (11:00 / km)
spiked:14/17c shoes: Brooks Adrenaline GTS 5

start/finish: 1:28
finish: 2:45
An interesting race. Minor issues with #6 (compass was unreliable), skipped 12, minor issue with 14, minor issue with 17.

Friday Sep 8, 2006 #

Cycling (Bike to work) 45:00 [3] 10.0 mi (4:30 / mi)
weight:134lbs

Canal path ride to work from Pittsford. Quiet on the path this morning. A brisk, 60 degree start in shorts and arm warmers, but warmed up nicely.

Cycling (Ride home from work) 39:00 [3] 10.0 mi (3:54 / mi)

Beautiful 80 degree afternoon

Thursday Sep 7, 2006 #

Running (3 Hills cutoff) 26:16 [3] 3.8 mi (6:55 / mi)
weight:134lbs shoes: Brooks Adrenaline GTS 6

1: 7:05
2: 7:13
3: 7:16
3.8: 6:17

Wednesday Sep 6, 2006 #

Orienteering (Night-O @ Mendon) 1:30:00 [3] *** 3.0 mi (30:00 / mi)
4c weight:134lbs shoes: Brooks Adrenaline GTS 5

Semi-perm course, starting at 8:15. First time out at night. Only found 1 of 4 streamers, but expect at least 2 others were missing.

Tuesday Sep 5, 2006 #

Roller Skiing (3 Hills Skate Loop) 36:04 [3] 4.7 mi (7:40 / mi)
rhr:50 weight:134lbs

Worked too late and then got caught in traffic, so I missed the track workout tonight. Squeezed in a roller ski just before dark.

Stretching warm up/down 15:00 [3]

Monday Sep 4, 2006 #

Note
weight:134lbs

Not exactly a rest day...about 8 hours of yard work.

Sunday Sep 3, 2006 #

Cycling (4 Hills Loop) 1:08:17 [4] 18.0 mi (3:48 / mi)
weight:134lbs

Decided to ride some hills rather than on the canal path, so rode 3 hard laps of my usual run route, then 1 easy lap.
4.5: 16:00
9: 16:17
13.5: 16:16
18: 19:44

Saturday Sep 2, 2006 #

Note

Crosswinds 5K?

Running warm up/down 1:00:00 [3] 2.0 mi (30:00 / mi)
weight:134lbs shoes: Brooks Adrenaline GTS 5

Running & stretching

Running race (Crosswinds 5K) 19:11 [5] 5.0 km (3:50 / km)
shoes: Brooks Adrenaline GTS 6

1: 5:54
2: 6:08 (12:02)
3.1: 7:09 (19:11)

Decided to go race since Ernesto hadn't reached us by 7AM. I ran into sprinkles within a few miles of home, but there was only light rain during the warmup and race. It rained harder afterwards, but still not a downpour.

The first half of this race is downhill, then back up for the second half. I hand't seen the uphill, but I had heard bad things about it. It wasn't challenging, but not terrible.

I ended up 14th overall, and 1st in my age group. I think there were 325 people, but I'll have to check that.

Friday Sep 1, 2006 #

Cycling (Pittsford to Work) 44:40 [3] 10.0 mi (4:28 / mi)
weight:134lbs

First time biking to work from Pittsford. Canal path the entire way, with 1/2 mile at each end to get to the canal.

Cycling (Pittsford to Work) 41:35 [3] 10.0 mi (4:10 / mi)

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