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Training Log: bishop22

In the last 7 days:

activity # timemileskm+m
  Running3 2:13:25 8.09(16:29) 13.02(10:15) 103
  Shuffling2 1:54:07 4.51(25:18) 7.26(15:43) 80
  Swimming2 1:27:00 2.04(42:38) 3.28(26:30)
  Biking1 46:45 10.9(4:17) 17.54(2:40) 34
  Total7 6:21:17 25.54(14:56) 41.1(9:17) 217
  [1-5]7 6:11:40
averages - weight:176.4lbs
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Thursday Sep 20 #

6 PM

Running 46:42 intensity: (21 @0) + (3:15 @1) + (33:40 @2) + (9:26 @3) 2.43 mi (19:13 / mi) +75m 17:32 / mi
ahr:130 max:145 weight:177lbs

RH3 at Ellison Park. Forgot to restart my watch for the last stretch.

Wednesday Sep 19 #

8 PM

Swimming 42:00 [3] 1.02 mi (41:10 / mi)
weight:176lbs

4:22/8:40
1:30,31,31,31,30,32 (pull)
3:33,25
50,45,50,72 (kick)

Tuesday Sep 18 #

6 PM

Biking 46:45 intensity: (22:33 @1) + (21:15 @2) + (2:21 @3) + (26 @4) + (10 @5) 10.9 mi (4:17 / mi) +34m 4:15 / mi
ahr:120 max:160 weight:175lbs

Easy bike ride after work. Legs were heavy from yesterday.

Monday Sep 17 #

4 PM

Running 35:36 intensity: (22 @0) + (19:33 @1) + (12:25 @2) + (2:23 @3) + (39 @4) + (14 @5) 1.6 mi (22:15 / mi) +14m 21:40 / mi
ahr:109 max:180 weight:177lbs

Spectating the Varsity Boys race at Basil Marella. Penfield ran much better than last week, and unfortunately our #3 runner had to drop out (not sure why), and another kid who was 30 seconds ahead of Luke last week fell during the race and finished back a bit, so we also lost to Arcadia.

Shuffling 42:39 intensity: (4:29 @0) + (27:29 @1) + (7:41 @2) + (3:00 @3) 1.32 mi (32:19 / mi) +11m 31:29 / mi
ahr:96 max:146

Spectating during the girls race. They had a shot at Penfield, but with Kate out and Jamie limited, not quite enough horsepower to pull it off again.
8 PM

Swimming 45:00 [3] 1.02 mi (44:06 / mi)

4:12/8:25
1:36,34,30,37,34,30 (pull, desc 1-3 and 4-6)
3:35, 30
47 back, 53 breast

Sunday Sep 16 #

Note
(rest day)

Took the day off to get over to our new parking location for the Bills home opener a little early, since it is the only September home game (3 in December for the second year in a row).

Saturday Sep 15 #

8 AM

Shuffling 1:11:28 intensity: (4:25 @0) + (52:44 @1) + (12:17 @2) + (1:58 @3) + (4 @4) 3.19 mi (22:24 / mi) +69m 21:00 / mi
ahr:99 max:147 weight:177lbs

Setting flags for the ROC meet at Genesee County Park. Some of this was driving, but I also had the watch off for a couple of stretches, so I'll call it a wash.
11 AM

Running 51:07 intensity: (19 @1) + (6:14 @2) + (15:03 @3) + (27:31 @4) + (2:00 @5) 4.06 mi (12:35 / mi) +14m 12:27 / mi
ahr:146 max:167

BFLO Meet at Knox State Park. Can't really set anything harder than orange at this park, but they had a course that I would have loved when I could run, but it was tough in the heat today. I took one wrong trail and by the time I noticed, I decided it wasn't worth going back, but I lost over a minute. Everything else was pretty much right on.

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