Training Log Archive: bishop22In the 31 days ending Jan 31, 2007:
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Wednesday Jan 31, 2007 #
Biking 32:00 [3] 11.41 mi (2:48 / mi)
ahr:120 max:139 slept:6.25 weight:165lbs
Random Hills-11 @ 91rpm for 21 minutes, then 2 min cool-down and 10 min @ level 10.
The cool thing was that the handles were able to detect my heart rate immediately and consistently, and detected appropriate changes thru the random hills. Just like the old days! I can only hope this is a sign of some sort of recovery, but I'm not holding my breath, because I still feel skipped beats, etc. But perhaps the objective measure of the equipment is better than my personal subjective measure.
I was on the second bike downtown, in case that made the difference.
The cool thing was that the handles were able to detect my heart rate immediately and consistently, and detected appropriate changes thru the random hills. Just like the old days! I can only hope this is a sign of some sort of recovery, but I'm not holding my breath, because I still feel skipped beats, etc. But perhaps the objective measure of the equipment is better than my personal subjective measure.
I was on the second bike downtown, in case that made the difference.
Tuesday Jan 30, 2007 #
Running 48:00 [2] 4.8 mi (10:00 / mi)
slept:6.0 weight:165lbs
Ran at Mendon Ponds during (and after) Nate's ski race. He struggled a bit, as it was his first classic race - he said his skis weren't really gripping.
During the race I ran thru some fields and woods, and along the edge of some of the trails. After the race, I ran on the roads a bit, then cut into some of the trails on both sides of the main road. Not really sure of the time or the pace.
During the race I ran thru some fields and woods, and along the edge of some of the trails. After the race, I ran on the roads a bit, then cut into some of the trails on both sides of the main road. Not really sure of the time or the pace.
Monday Jan 29, 2007 #
Strength (Snow Shoveling) 33:00 [1]
slept:5.75 weight:165lbs
Cleared the 6" or so that fell overnight.
Strength (Snow Shoveling) 9:00 [2]
Took care of the walk before taking Z to hockey practice.
Sunday Jan 28, 2007 #
Running 31:34 [2] 3.38 mi (9:20 / mi)
slept:9.0
Easy run around neighborhood streets after dark. Roads hadn't seen a plow in quite a while, so the footing was tough (hence the absurdly slow pace).
Didn't fit a run in earlier since I drove back over to Skaneateles to watch Nate's team win the finals of their tournament, 4-1 (meanwhile Chris shuffled off to Buffalo for Zach's hockey game, and Chelsea drove Luke over to Greece for his cross-ice tourney - Luke only had one goal today, following his 6-goal game yesterday).
Didn't fit a run in earlier since I drove back over to Skaneateles to watch Nate's team win the finals of their tournament, 4-1 (meanwhile Chris shuffled off to Buffalo for Zach's hockey game, and Chelsea drove Luke over to Greece for his cross-ice tourney - Luke only had one goal today, following his 6-goal game yesterday).
Strength (Snow Shoveling) 10:00 [2]
Had time to do Chris's side of the drive - I'll have to be out again in the AM.
Feast 1 [4]
Dinner at Outback, the first $100 on Xerox.
Saturday Jan 27, 2007 #
Running 1:00:57 [2] 6.9 mi (8:50 / mi)
slept:6.5 weight:165lbs
Easy run around Auburn (rough route) between Nate's hockey tournament games in Skaneateles. After winning 8-0 last night, they won 9-1 and 13-4 today, to make the finals tomorrow. Probably against Rochester Youth, who won one of their games 17-1, but has to play in the 2 vs 3 game to make the finals.
Friday Jan 26, 2007 #
Strength (Snow Shoveling) 17:00 [2]
(rest day)
A few more inches to clear. Didn't run at lunchtime due to executive layoffs at work - lunch was the time to catch up with the rumor mill. Also chose a long-overdue haircut over a run after carting the kids around, and before watching Chelsea's team get smoked by one of the top teams in the state. It was only 16-15 after the first quarter.
Thursday Jan 25, 2007 #
Running 49:23 [3] 5.74 mi (8:36 / mi)
slept:6.0 weight:163lbs
GTA - attendance: 8 (Erik, Frank, Vinny, Jim, JV, Lawrence, D). Kept up for about a mile, then Lawrence dropped back with me for another half, then I was on my own.
Brighton only seemed to have 3-4" of snow vs. our 7-8", just a few miles away.
Brighton only seemed to have 3-4" of snow vs. our 7-8", just a few miles away.
Strength (Snow Shoveling) 23:00 [2]
19 minutes clearing most of the driveway of the 7-8" of new (but fluffy) snow before heading to GTA, then 4 minutes finishing up afterwards.
Wednesday Jan 24, 2007 #
Running 52:04 [2] 5.7 mi (9:08 / mi)
slept:5.75 weight:166lbs
MSD (wasn't L enough to be LSD) after dropping Zach at SIR for hockey practice. Did a south wedge route. Wandering thru Highland Park was a little longer than mapped, because I wasn't running 11 min pace thru there, which is what the mapped distance indicated (so I added 0.08 mi).
Tuesday Jan 23, 2007 #
Weights 15:00 [3]
slept:7.0 weight:166lbs
Circuit downtown.
Running intervals 13:20 [4] 2.0 mi (6:40 / mi)
Gerbil at the Y: 8 x 440 @ 9mph (220 recovery at 6/6.6mph.
First intervals in a long time - since XC season, I guess. I was pleasantly surprised that it wasn't torture, although I did go relatively easy - not sure how quickly I would fade at quicker speeds.
First intervals in a long time - since XC season, I guess. I was pleasantly surprised that it wasn't torture, although I did go relatively easy - not sure how quickly I would fade at quicker speeds.
Running warm up/down 21:55 [2] 2.5 mi (8:46 / mi)
Includes 1 mi w/up at 7 (1/2) then up to 7.5, 1/2 mi w/dn and the interval recoveries.
Biking 32:00 [3] 11.05 mi (2:54 / mi)
Random Hills-10 @ 88rpm
No need to kill myself after doing the intervals, so I read the paper.
No need to kill myself after doing the intervals, so I read the paper.
Strength (Snow Shoveling) 20:00 [2]
It seems the new Mustang doesn't like too much snow in the driveway.
Monday Jan 22, 2007 #
Swimming 36:35 [3] 1.02 mi (35:51 / mi)
slept:6.25 weight:166lbs
3:56/7:57
1:30,33,32,31,30,30 (on 1:55)
3:28,26
Nice to be back under 8 minutes for the 500 - had a faster swimmer a couple lanes over to keep me going.
1:30,33,32,31,30,30 (on 1:55)
3:28,26
Nice to be back under 8 minutes for the 500 - had a faster swimmer a couple lanes over to keep me going.
Note
First of 12 weekly 3-hour sessions on "Health Sciences Applied to Coaching", which is the first of 3 courses I need to be certified to coach at a NY high school. Most of the time was spent advertising (including a long video)/ justifying "Athletic Trainers" (don't call them trainers, less they be confused with personal triainers at the local fitness facility). Give me a break! We have a trainer at the high school and I appreciate and value what they do, but don't oversell the "health care professional" aspect.
Most of the rest of the time was wasted going over football injury statistics from studies in 1985 and 1995. How does that help me prevent running injuries? At least he let us go after 2 hours.
Hopefully future sessions will have SOME value.
Most of the rest of the time was wasted going over football injury statistics from studies in 1985 and 1995. How does that help me prevent running injuries? At least he let us go after 2 hours.
Hopefully future sessions will have SOME value.
Sunday Jan 21, 2007 #
Orienteering 20:30 [3] *** 2.41 mi (8:30 / mi)
spiked:6/6c slept:6.25
Picked up some flags after the ROC Ski-O, after working the start/finish for nearly 3 hours - mostly outside during that time.
Nate lost a fair amount of time protecting his brand new skis, because there was just enough snow to ski, which meant it was pretty decent conditions for running.
Nate lost a fair amount of time protecting his brand new skis, because there was just enough snow to ski, which meant it was pretty decent conditions for running.
Map Run 26:44 [2] 3.06 mi (8:44 / mi)
Since the control pickup went so quickly (William and Nate helped), did another loop to the east and south, map in hand.
Saturday Jan 20, 2007 #
Running 36:55 [2] 4.13 mi (8:56 / mi)
Went for a short run after dropping Zach at the Hockey Outlet. If I had a little more time, I could have explored some trails that I found just as I was turning around (route).
Zach's team lost 4-3, after coming from down 3-0 to tie it. Z had the 2nd goal and assisted on the 3rd. The regular goalie took over for the sub after the 1st period, down 2-0.
Zach's team lost 4-3, after coming from down 3-0 to tie it. Z had the 2nd goal and assisted on the 3rd. The regular goalie took over for the sub after the 1st period, down 2-0.
Friday Jan 19, 2007 #
Swimming 38:46 [3] 1.02 mi (38:00 / mi)
slept:6.75 weight:166lbs
3:59/8:01
1:31,33,30,32,30,32 (on 1:55)
3:27,23
1:31,33,30,32,30,32 (on 1:55)
3:27,23
Biking 23:00 [3] 8.13 mi (2:50 / mi)
Random Hills-10 @ 91rpm
Note
Chelsea's basketball team hit a new low with their loss tonight. The passes were poorly chosen and executed. I thought about leaving at halftime, and that would have been the prudent thing to do, so I wouldn't be up past midnight watching the Sabres on TiVo delay.
Thursday Jan 18, 2007 #
Note
slept:5.25 weight:166lbs (rest day)
Took a day off - was feeling a bit knackered. Left work early to check out Nate's first XC ski race - he certainly held his own.
Wednesday Jan 17, 2007 #
Running 52:36 [2] 6.0 mi (8:46 / mi)
slept:8.25 weight:166lbs
Easy run up the river to the UR ped bridge. By then my groin and friends had had enough slightly snow-covered bike path, so I took the road route back (Plymouth-Exchange). 22 degrees meant very few loiterers and, strangely, zero obnoxious comments.
Wore the HR monitor which made a good showing as a pseudo-RNG. There did seem to be a mode in the 140s, which seems a bit high, but possible. I'll have to let Nate try it, to see whether the problem is the equipment or my tachycardia, etc.
Wore the HR monitor which made a good showing as a pseudo-RNG. There did seem to be a mode in the 140s, which seems a bit high, but possible. I'll have to let Nate try it, to see whether the problem is the equipment or my tachycardia, etc.
Tuesday Jan 16, 2007 #
Swimming 32:52 [3] 0.91 mi (36:06 / mi)
slept:6.0 weight:166lbs
4:06/8:13
1:32,33,32,30,30
3:25,23
Outside it was cold and windy for a change, but the pool was 84 degrees.
1:32,33,32,30,30
3:25,23
Outside it was cold and windy for a change, but the pool was 84 degrees.
Strength (shoveling) 13:00 [2]
First shoveling of the season comes on Janaury 16th, and clears less than 2 inches. So far, I'm glad I didn't pay a plow guy.
Monday Jan 15, 2007 #
Running 31:28 [3] 4.0 mi (7:52 / mi)
slept:6.75 weight:167lbs
Gerbil at the Bayview Y. Included:
- 1 mi @ 7mph
- 1 @ 7.5
- about 1.25 @ 8.0
- about 0.5 @ 8.5 (had to pick up pace to match stride rate to tempo of the lame Flashdance song that came on the 80s station).
- 0.25 @ 8/7.5
- 1 mi @ 7mph
- 1 @ 7.5
- about 1.25 @ 8.0
- about 0.5 @ 8.5 (had to pick up pace to match stride rate to tempo of the lame Flashdance song that came on the 80s station).
- 0.25 @ 8/7.5
Biking 33:00 [2] 8.8 mi (3:45 / mi)
Random Hills-11 for 11 minutes, but it was getting tougher than I wanted it to be, so I did a steady 20 minutes at level 10, both at 89rpm.
Sunday Jan 14, 2007 #
Running 37:44 [2] 4.35 mi (8:40 / mi)
Ran with Nate from the hotel, across the Rainbow Bridge to Canada, up to the Horseshoe Falls, and back. Rough route is here (our route was slightly more jagged).
28 degrees with sleet in our face coming back down the river.
28 degrees with sleet in our face coming back down the river.
Saturday Jan 13, 2007 #
Running 1:30:09 [3] 10.8 mi (8:21 / mi)
slept:7.0 weight:166lbs
Made it back to the OD this AM. Not fun weather - upper 30s and light rain which turned to snow as the temp dropped on the way back. Full route is here, but since it was advertised as 13.4 (not 12.4), I cut off almost 2 miles by making the left just past the 5 mile mark and rejoining the course just before 7.
Frank decided to take it real easy and run with me. Luckily most of the run was on the canal path, since even the smallest hills caused me to stuggle. I did feel great on several of the downhills.
Some splits: 13:17 under Ayrault, 12:31 under 31F, 16:31 at turn, 21:40 back to 31F, 12:56 back to Ayrault, 13:11 in, so I only lost 19 seconds on the last 3+ vs the first 3+, which is a good sign of endurance, even if I can't run fast.
Frank decided to take it real easy and run with me. Luckily most of the run was on the canal path, since even the smallest hills caused me to stuggle. I did feel great on several of the downhills.
Some splits: 13:17 under Ayrault, 12:31 under 31F, 16:31 at turn, 21:40 back to 31F, 12:56 back to Ayrault, 13:11 in, so I only lost 19 seconds on the last 3+ vs the first 3+, which is a good sign of endurance, even if I can't run fast.
Friday Jan 12, 2007 #
Running 38:27 [3] 4.7 mi (8:11 / mi)
slept:4.5 weight:167lbs
E-C-M
7:22
7:26
16:08 (incl. 10:04 for the 10min EZ)
Thought about running north from the Y, then I thought about the multiple shootings in late afternoon the other day up there, and since the clock said 3:50, decided to run out East Ave instead.
Beautiful day (for January). Yes, sir - YASR! (Yet Another Shorts Run). Was way overdressed with the Goretex top that I packed, expecting rain, but that was when I expected to run at lunchtime, having forgotten about the inconsiderate scheduling of a 11:30am-2pm Friday meeting. At least the "Black Belt Candidate" gave us 12 minutes for lunch.
Sleep was interrupted by a hang-up call from North Carolina at 3:35 AM.
7:22
7:26
16:08 (incl. 10:04 for the 10min EZ)
Thought about running north from the Y, then I thought about the multiple shootings in late afternoon the other day up there, and since the clock said 3:50, decided to run out East Ave instead.
Beautiful day (for January). Yes, sir - YASR! (Yet Another Shorts Run). Was way overdressed with the Goretex top that I packed, expecting rain, but that was when I expected to run at lunchtime, having forgotten about the inconsiderate scheduling of a 11:30am-2pm Friday meeting. At least the "Black Belt Candidate" gave us 12 minutes for lunch.
Sleep was interrupted by a hang-up call from North Carolina at 3:35 AM.
Thursday Jan 11, 2007 #
Swimming 33:38 [3] 0.91 mi (36:57 / mi)
slept:6.25 weight:166lbs
4:09/8:21
1:31,34,32,31,30
3:27,25
Had some points where I actually felt like I was pulling some serious water, even though my arms were a bit heavy from yesterday.
1:31,34,32,31,30
3:27,25
Had some points where I actually felt like I was pulling some serious water, even though my arms were a bit heavy from yesterday.
Wednesday Jan 10, 2007 #
Weights 15:00 [3]
slept:6.25 weight:167lbs
1 circuit downtown
Running 31:47 [3] 4.0 mi (7:57 / mi)
max:150
Gerbil at downtown Y. Started at 7mph, went up 0.1 each lap thru 3 miles (up to 8.1mph), then down a tenth every 1/2 lap for the last mile.
Biking 23:00 [3] 9.06 mi (2:32 / mi)
ahr:141 max:151
Random Hills-11 @ 92rpm.
Tuesday Jan 9, 2007 #
Note
(rest day)
Unplanned rest day - just too lazy during the day and then I had to pick up kids and then go see Chelsea's team's worst game of the year - lost to lowly Gates-Chili, who only has two decent players (not decent enough that they should be able to score 27 points apiece). The only way the season could be worse, is if they turn around and lose to Brockport at home on Friday.
Monday Jan 8, 2007 #
Swimming 39:02 [3] 1.08 mi (36:09 / mi)
slept:6.75 weight:168lbs
4:07/8:19
1:31,36,33,33,32
3:32,27
Arms still a little heavy from Friday's weight work.
1:31,36,33,33,32
3:32,27
Arms still a little heavy from Friday's weight work.
Biking 38:00 [3] 13.12 mi (2:54 / mi)
max:120
Went to the Y while Zach was at hockey practice.
21 minutes of Random Hills-11 @ 93 rpm, 2 min cool down, then 15 min @89 rpm (level 11 for 10 min, then level 10 for 5).
21 minutes of Random Hills-11 @ 93 rpm, 2 min cool down, then 15 min @89 rpm (level 11 for 10 min, then level 10 for 5).
Sunday Jan 7, 2007 #
Running 29:08 [3] 3.33 mi (8:45 / mi)
slept:6.25 weight:168lbs
Ran from ESL while Nate was getting ready for his hockey game. Ran around the old MCC fitness trail, etc. and out to the canal where I went west along the rarely used trail (S side of canal), and back.
Did 5 pickups after I got back to the road.
Did 5 pickups after I got back to the road.
Saturday Jan 6, 2007 #
Orienteering 20:04 [3] *** 1.55 km (12:57 / km)
spiked:11/11c slept:7.0 weight:168lbs
Ran last summer's Yellow course at Irondequoit Bay West (couldn't find my Orange map). This course (well, the park in general) is a good example of why x minutes/km is not the best indicator of navigation ability.
I only fell badly once on the hills, despite badly needing O-shoes or spikes.
I only fell badly once on the hills, despite badly needing O-shoes or spikes.
Map Run 38:49 [2] 3.88 mi (10:00 / mi)
Ran on the Bay West map (4:43) before and (34:06) after doing the course. Included a brief journey onto the small unmapped portion of the park leading to the bay.
The hills did a great job blocking the wind (gusts to 45mph - probably a sign of the weather taking a turn for the worse).
The hills did a great job blocking the wind (gusts to 45mph - probably a sign of the weather taking a turn for the worse).
Friday Jan 5, 2007 #
Weights 15:00 [3]
slept:6.25 weight:169lbs
OK, I'm a loser. It was 60 degrees out and I stayed inside because I'm pretty beat from the last couple of days. At least I was able to enjoy the walk back from the Y, in a t-shirt.
Seem to have gained back the weight I lost by not working out over Christmas - not sure how that makes sense.
Seem to have gained back the weight I lost by not working out over Christmas - not sure how that makes sense.
Biking 23:00 [3] 8.38 mi (2:45 / mi)
ahr:124 max:131
Random Hills - 11, avg 90 rpm.
A heart rate registered for part of the session, not sure how accurate it was.
A heart rate registered for part of the session, not sure how accurate it was.
Thursday Jan 4, 2007 #
Running 49:02 [3] 5.82 mi (8:26 / mi)
slept:6.25
GTA with Scott, Frank, Erik, Vinnie, JV, Jim, Jordan(?). My route. Lasted less than a mile; it was over when we hit Cobbs Hill. Very frustrating that I can't keep up with anyone. Averaged around 8:00 early (including the very slow uphill) and just under 8 for the last 1.2 (after seeing Frank ahead of me), but was in the 8:40s in the middle part.
At least it was shorts weather again (Scott tried a short sleeve shirt as well - but he could have used some gloves).
At least it was shorts weather again (Scott tried a short sleeve shirt as well - but he could have used some gloves).
Swimming 36:10 [3] 0.97 mi (37:17 / mi)
4:09/8:27
1:33,35,35,33,32
3:31,28
Sluggish on the 500 and tired throughout, but kept a reasonable effort up on the 100s and 200s.
1:33,35,35,33,32
3:31,28
Sluggish on the 500 and tired throughout, but kept a reasonable effort up on the 100s and 200s.
Wednesday Jan 3, 2007 #
Running 53:00 [3] 6.3 mi (8:25 / mi)
slept:6.5 weight:167lbs
Ran out East-Winton-Highland-Monroe (route, but I shortened the first part too much on the map). Only managed 10:21 on Monroe for what used to be a 10-minute jog, and I pushed it a bit.
Ran in shorts, again! Already I have set a December 1-February Twenty-Last record. Part of it is that I am trying to harden the frog up, but mostly it's due to Global Warming - Al Gore says so.
According to Accuweather.com, the high will be 30 degrees or higher for the next 15 days, still. Including a high of 53 degrees for the first ROC "Ski-O" of the year. It might snow on Jan 14-15.
Ran in shorts, again! Already I have set a December 1-February Twenty-Last record. Part of it is that I am trying to harden the frog up, but mostly it's due to Global Warming - Al Gore says so.
According to Accuweather.com, the high will be 30 degrees or higher for the next 15 days, still. Including a high of 53 degrees for the first ROC "Ski-O" of the year. It might snow on Jan 14-15.
Tuesday Jan 2, 2007 #
Swimming 38:00 [3] 1.02 mi (37:15 / mi)
slept:6.5 weight:166lbs
4:00/8:12
1:33,33,34,33,30
3:32,30
New suit probably shaved a few seconds off, since I'm more "hydrodynamic" again.
1:33,33,34,33,30
3:32,30
New suit probably shaved a few seconds off, since I'm more "hydrodynamic" again.
Monday Jan 1, 2007 #
Note
slept:9.5 weight:166lbs (rest day)
Taking today off - a little sore, probably from Saturday. Shuffling off to Buffalo for the Sabres game.