Training Log Archive: bishop22In the 28 days ending Feb 28, 2013:
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Thursday Feb 28, 2013 #
5 PM
Swimming 37:05 [3] 1.02 mi (36:21 / mi)
4:13/8:32
1:33,37,35,34,32
3:32,33
Starting to get respectable...
1:33,37,35,34,32
3:32,33
Starting to get respectable...
Deep Water Running 26:00
8 x 1 min easy + 2 min hard
2 min w/dn
Not sure if HR was a "4" intensity - didn't measure it - but the effort was there.
2 min w/dn
Not sure if HR was a "4" intensity - didn't measure it - but the effort was there.
Tuesday Feb 26, 2013 #
6 PM
Weights 9:00 [1]
Skipped the legs again. First weight workout in 22 days (I know this because when you start the workout it tells you how bad you've been).
Biking warm up/down 7:44 [2] 2.36 mi (3:17 / mi)
ahr:118 max:129
w/up on Rabbit Run. Started with the 190 pacer because of the long layoff (15 days since my last biking effort), but destroyed him easily. (P=210, C=69)
Biking 42:35 [4] 12.18 mi (3:30 / mi)
ahr:132 max:145
Chose a longer route this time and started with the default 200 pacer on the Vindicator loop, but smoked him within 2 miles and upped it to 220.
Still can't get the HR up very high, despite making a pretty decent effort. So, I guess I have to keep getting the leg strength up so I can get a real workout accomplished. (P=228, C=67)
I could have dropped a bit of time if I knew the Y all-time leaderboard: 41:12, 41:39, 41:41, so I have future targets. The current season leader was listed on the screen, but it was just 51:18.
Still can't get the HR up very high, despite making a pretty decent effort. So, I guess I have to keep getting the leg strength up so I can get a real workout accomplished. (P=228, C=67)
I could have dropped a bit of time if I knew the Y all-time leaderboard: 41:12, 41:39, 41:41, so I have future targets. The current season leader was listed on the screen, but it was just 51:18.
Biking warm up/down 3:12 [2] 1.0 mi (3:12 / mi)
ahr:143 max:153
Easy loop around Expresso Speedway. Discovered you can't "coast" on these bikes - the speed immediately dropped to zero when I paused pedaling to adjust my sore butt.
I don't believe the HR stats (P=207, C=69)
I don't believe the HR stats (P=207, C=69)
Monday Feb 25, 2013 #
12 PM
Swimming 33:48 [3] 0.91 mi (37:08 / mi)
4:10/8:33
1:37,40,40,38,38
3:42,3:36
Also tried to do some DWR afterward but the Downtown Y pool is too shallow, except within 5 yards of the end wall.
1:37,40,40,38,38
3:42,3:36
Also tried to do some DWR afterward but the Downtown Y pool is too shallow, except within 5 yards of the end wall.
Sunday Feb 24, 2013 #
2 PM
Hashing 47:40 [1] 2.38 mi (20:00 / mi)
RH3 from Cobbs Hill. Walked the whole way, but much of it quickly, so I didn't shortcut with the walkers. Anchored the winning dizzy relay that was held by the reservoir in honor of the Daytona 500 (did walk that, too - the relay, not the 500).
Saturday Feb 23, 2013 #
10 AM
Swimming 37:14 [3] 0.96 mi (38:47 / mi)
4:15/8:33
1:37,40,40,40,38
3:46,41
John K was my lifeguard again.
1:37,40,40,40,38
3:46,41
John K was my lifeguard again.
Friday Feb 22, 2013 #
Note
Hike on South Mountain near Phoenix with Chris, the boys and Wilbur's family - need to upload the Garmin tracks - on the way to the airport.
1 PM
Hiking 44:59 [1] 1.54 mi (29:15 / mi) +132m 23:06 / mi
Hiking at South Mountain in Phoenix with Wilbur's family, on the way to the airport.
Thursday Feb 21, 2013 #
Note
(rest day)
Did play a couple of games of PIG with Luke, Wilbur and Rex, but can't bring myself to count that as training, even in my crippled state.
Wednesday Feb 20, 2013 #
11 AM
Orienteering 20:00 [1] 1.0 mi (20:00 / mi)
Walked around the desert in the snowstorm, following footprints to the 4 controls set up for today's training. Very strange!
Tuesday Feb 19, 2013 #
11 AM
Orienteering 1:00:00 [1] 2.0 mi (30:00 / mi)
Walked around with Chris to hang streamers for the junior training in Coranado National Forest.
Monday Feb 18, 2013 #
11 AM
Orienteering race 1:08:30 [1] 4.1 km (16:42 / km) +80m 15:13 / km
Tuscon B-Meet Classic Day - Green Course
Walked the Green course with Chris and Wilbur. Spiked just about every control, except the one where Cristina caught us. Chris and Wilbur ran most of the way to the go control and in, while I just took a shortcut to the shelter, hence the quicker times on those legs.
Walked the Green course with Chris and Wilbur. Spiked just about every control, except the one where Cristina caught us. Chris and Wilbur ran most of the way to the go control and in, while I just took a shortcut to the shelter, hence the quicker times on those legs.
1 PM
Orienteering 1 [2] 1.03 mi (1 / mi) +27m 1 / mi
Part of the course...
Orienteering 1 [0] 1.7 mi (1 / mi) +4m 1 / mi
This was Holly, Rex and Luke doing the White course at the meet.
Sunday Feb 17, 2013 #
11 AM
Orienteering race 1:01:08 [1] 3.3 km (18:32 / km) +60m 16:59 / km
SW Spring B-Meet in The Sun - Middle - Green
Walked the course with Chris. Failed badly on C8 (lost 8+ minutes), but other than that, quite solid navigation.
Walked the course with Chris. Failed badly on C8 (lost 8+ minutes), but other than that, quite solid navigation.
Monday Feb 11, 2013 #
8 PM
Swimming 37:12 [3] 0.99 mi (37:35 / mi)
4:12/8:31
1:32,34,34,34,31
3:39,32
Big improvement today. Not sure where it suddenly came from.
1:32,34,34,34,31
3:39,32
Big improvement today. Not sure where it suddenly came from.
Deep Water Running 25:00 [2]
Included 8 x 2 min hard with 1 min recovery.
Biking 19:15 [3] 5.37 mi (3:35 / mi)
ahr:134 max:150
Not a whole lot of time left by the time I went to complete the triathlon tonight. So, did Billy Goat Falls. Interestingly, the checkpoints on this course had the orange and white O symbol! Held back a bit on this one because I knew I wanted to go after the Expresso Speedway course next. (P=213, C=67).
Biking 2:43 [5] 1.0 mi (2:43 / mi)
ahr:148 max:161
Went after Expresso Speedway. Can certainly go faster as this was at the end of the night, but went pretty hard and got the season best by 13 seconds. 2:29 is the overall facility record, so I'll have to take a shot at that when I'm fresher, but that might be out of reach. (P=298, C=78)
Biking warm up/down 3:00 [2] 0.58 mi (5:10 / mi)
Sunday Feb 10, 2013 #
Note
(rest day)
Day was too full of sports spectating to get a workout in. First up was Luke's hockey game, a 4-3 sudden death OT win. Then he had two basketball games - the first was a 42-40 loss. Luke stole the ball with less than 10 seconds left but was double-teamed and couldn't make the shot to tie. The next game was I think a 49-47 loss in OT. Luke played point guard half the time, but still pulled down 13 rebounds in 16 minutes.
Finally, it was off to the Sabres game, which was a disappointing loss to the Bruins - once again failing to get many shots on goal.
Finally, it was off to the Sabres game, which was a disappointing loss to the Bruins - once again failing to get many shots on goal.
Saturday Feb 9, 2013 #
12 PM
Strength 10:00 [3]
About a half-hour to clear the drive and front walk with Z and Chris.
3 PM
Biking 3:26 [2] 1.02 mi (3:22 / mi)
ahr:119 max:127
w/up on Rolling Thunder (P=196, C=80)
Biking 28:58 [4] 7.87 mi (3:41 / mi)
Wicked Workout loop for the first time. This had a lot of change in grade, including topping 45%. Started with the 210 pacer, but he was no match today. Almost 8 min ahead of the only other posted time for the season, but only 6th overall, but only 53 seconds out of 3rd (could have used that knowledge to work harder at the time).
HR was messed form the start. I think my skipped beats were confusing the machine. (P=223, C=66)
HR was messed form the start. I think my skipped beats were confusing the machine. (P=223, C=66)
Biking 3:10 [3] 1.0 mi (3:10 / mi)
w/dn on Expresso Speedway. Was going with the 190 pacer, but had my ghost to beat as well, so I had to do that. (P=206, C=77)
Need to break 3min on this next time.
Need to break 3min on this next time.
Swimming 35:55 [3] 0.96 mi (37:25 / mi)
4:31/9:05
1:43,47,45,45,44
3:47,41
Arms were incredibly heavy. At first I thought it was because of swimming two days in a row, then realized it was all of the shoveling.
1:43,47,45,45,44
3:47,41
Arms were incredibly heavy. At first I thought it was because of swimming two days in a row, then realized it was all of the shoveling.
Friday Feb 8, 2013 #
2 PM
Strength (Snow Shoveling) 6:00 [1]
17 minutes to clear most of one side before I had to go.
3 PM
Swimming 35:59 [3] 0.96 mi (37:29 / mi)
4:11/8:35
1:37,38,39,38,38
3:41,36
Alex C and a teammate were there because practice was canceled due to Nemo. They were quick.
1:37,38,39,38,38
3:41,36
Alex C and a teammate were there because practice was canceled due to Nemo. They were quick.
Deep Water Running 30:21
2nd DWR session. Did 3 min w/up, 8 x (2 min hard + 1 min easy), w/dn
5 PM
Strength (Snow Shoveling) 13:00 [1]
Another 40 minutes to get one side of the drive clear again. Not early enough to avoid Alexa getting her car stuck while I was at the Y.
Thursday Feb 7, 2013 #
Note
(rest day)
No time to get out at lunch, so that I could leave just before 5 for the Sabres game - they pulled out a win over les Habs by scoring with 1.9 seconds left and winning the shootout with our Captain scoring and then theirs (Gionta) not.
Wednesday Feb 6, 2013 #
9 PM
Biking 6:48 [2] 2.03 mi (3:21 / mi)
ahr:115 max:126
Campus Loop w/up, with the 190 pacer, again trying to keep a higher cadence. (P=193, C=75)
Biking 43:14 [4] 12.18 mi (3:33 / mi)
ahr:140
Had time for a slightly longer loop, so I went with the Grape Stomper. The default pacer was 200 and I was tired, so I went with that, but once I got going the competitive juices started to flow. There was no current leader so I wanted to put up a reasonable time (P=217, C=65)
Once again the HR monitor stopped working correctly partway through (probably when I got too sweaty), so it was showing rates in the upper 60s and lower 70s - I assume that was half the real rate.
Once again the HR monitor stopped working correctly partway through (probably when I got too sweaty), so it was showing rates in the upper 60s and lower 70s - I assume that was half the real rate.
Biking 5:00 [2] 1.4 mi (3:34 / mi)
Easy dragon chase for 6279 points (P=139, C=51)
Monday Feb 4, 2013 #
9 PM
Weights 9:00 [1]
Circuit without the legs.
Biking 5:06 [2] 1.5 mi (3:24 / mi)
ahr:109 max:122
w/up on Redwood Dash, with the 180 pacer. Tried to keep a higher cadence with lower gears, and it worked (P=181, C=78)
Biking 22:35 [4] 6.98 mi (3:14 / mi)
ahr:140 max:149
Time was slightly limited, so although I just set the pacer at 210, I tried to go after this one a little harder. Saw the leader was just over 25 minutes and I knew I would beat that, the question was just by how much, so I ended up putting up my best power rating by quite a bit (P=238, C=70)
Biking 9:54 [3] 2.91 mi (3:24 / mi)
Lost Trail as kind of a w/dn with the pacer at 190 (P=200, C=70)
Sunday Feb 3, 2013 #
2 PM
Swimming 40:31 [3] 1.08 mi (37:31 / mi)
Eastside Y, where the water is just a bit chillier than Bayview or downtown. That's worse at the beginning, but better in the middle of the workout.
4:22/8:47
1:37,38,38,39,38
3:43,37
4:22/8:47
1:37,38,38,39,38
3:43,37
Saturday Feb 2, 2013 #
6 PM
Biking 3:14 [2] 1.0 mi (3:14 / mi)
ahr:113 max:127
w/up on Expresso Speedway, just making sure to post my best time. (P=185, C=73)
Biking 3:13 [3] 1.02 mi (3:09 / mi)
ahr:132 max:139
Decided to try to post some (kind of) fast times on the shortest courses. This was a Y season best by 6 seconds, but I still need to take off 13 seconds for the overall best. (P=218, C=77)
Biking 4:40 [3] 1.5 mi (3:07 / mi)
ahr:134 max:140
This was the Redwood Dash. Sadly, I did not know that the overall Bayview leader went 4:36 - I could have knocked that off without a problem. Next time! (P=213, C=76)
Biking 16:10 [3] 5.0 mi (3:14 / mi)
ahr:137 max:152
Did the shortest Level 2 course: Dragon Fire. Easily top for the current season, but just 6 seconds out of second overall. Leader is 15:25, which would be a real good challenge right now. (P=207, C=73)
Biking 15:00 [2] 4.0 mi (3:45 / mi)
ahr:103 max:134
Finished up with an easy 15 minutes on the Proving Grounds: 21,830 Points.(P=131, C=53)
Friday Feb 1, 2013 #
Note
(rest day)
No way to get anything in today - dentist appt during lunch, then straight from work to Luke's hockey game, a 5-3 loss to Perinton.