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Training Log Archive: bishop22

In the 30 days ending Sep 30, 2018:

activity # timemileskm+m
  Shuffling5 6:56:06 16.48(25:15) 26.52(15:41) 184
  Running9 6:41:53 27.6(14:34) 44.42(9:03) 531
  Walking5 4:33:39 9.33(29:20) 15.02(18:13) 42
  Swimming6 4:19:00 6.02(43:01) 9.69(26:44)
  Biking4 4:11:03 64.15(3:55) 103.24(2:26) 154
  Hashing2 2:18:40 9.15(15:09) 14.73(9:25) 113
  Orienteering1 45:17 2.35(19:16) 3.78(11:58) 2
  Total28 29:45:38 135.08(13:13) 217.39(8:13) 1026
  [1-5]28 28:56:01
averages - weight:177.3lbs

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Sunday Sep 30, 2018 #

Note
weight:176lbs (rest day)

Decided a day off was best after yesterday's long day.

Saturday Sep 29, 2018 #

Event: ROC - Mendon Ponds Park
 
10 AM

Shuffling 22:55 intensity: (2:19 @0) + (11:54 @1) + (7:29 @2) + (32 @3) + (40 @4) + (1 @5) 1.07 mi (21:25 / mi) +2m 21:17 / mi
ahr:103 max:157 weight:179lbs

All of today's track are from moving around during the races at the McQuaid Invitational. Watched 8 races "all-out": the Addison girls and boys, Sophomore girls and boys, EA girls and boys, and Schroeder girls and boys. Watched several other races at a much easier pace.

Shuffling 21:44 intensity: (1:34 @0) + (14:40 @1) + (5:24 @2) + (6 @3) 1.01 mi (21:34 / mi) +3m 21:21 / mi
ahr:98 max:142

Shuffling 44:14 intensity: (2:34 @0) + (23:18 @1) + (16:17 @2) + (1:38 @3) + (24 @4) + (3 @5) 2.19 mi (20:12 / mi) +3m 20:07 / mi
ahr:109 max:162

1 PM

Shuffling 41:03 intensity: (6 @0) + (30:06 @1) + (5:32 @2) + (3:31 @3) + (1:44 @4) + (4 @5) 1.55 mi (26:30 / mi) +2m 26:23 / mi
ahr:102 max:157

Shuffling 20:37 intensity: (25 @0) + (12:22 @1) + (6:35 @2) + (1:03 @3) + (12 @4) 0.87 mi (23:45 / mi) +2m 23:37 / mi
ahr:105 max:148

Shuffling 22:42 intensity: (2:26 @0) + (12:13 @1) + (7:34 @2) + (28 @3) + (1 @4) 0.94 mi (24:14 / mi) +2m 24:06 / mi
ahr:101 max:148

Shuffling 48:11 intensity: (2:46 @0) + (36:36 @1) + (7:04 @2) + (1:28 @3) + (10 @4) + (7 @5) 1.31 mi (36:39 / mi) +4m 36:17 / mi
ahr:94 max:162

Friday Sep 28, 2018 #

4 PM

Swimming 44:00 [3] 1.02 mi (43:07 / mi)
weight:179lbs

~8:40
1:34,32,35,32,33,30 (swim/pull)
kicking
1:46,45 (IM)

Thursday Sep 27, 2018 #

6 PM

Hashing 1:12:32 intensity: (17 @0) + (13:23 @1) + (39:49 @2) + (14:33 @3) + (4:05 @4) + (25 @5) 5.41 mi (13:24 / mi) +109m 12:37 / mi
ahr:127 max:179 weight:177lbs

RH3 from Cobbs Hill. Forgot to start the watch after a stop, so I lost about 1.8 miles of tracks.

Wednesday Sep 26, 2018 #

8 PM

Swimming 40:00 [3] 0.91 mi (43:56 / mi)
weight:179lbs

4:23/8:49
1:36,32,37,32,33,30 (swim/pull)
47,43,52,72 (kick)
1:47,48 (IM)

Tuesday Sep 25, 2018 #

4 PM

Running 29:58 intensity: (1:39 @0) + (23:52 @1) + (4:27 @2) 1.26 mi (23:47 / mi) +4m 23:32 / mi
ahr:91 max:134 weight:179lbs

Moving around during the boys race at Parma Park. This year a couple of the XC league meets are sub-varsity only: this week and the Manhattan Invite week.

Walking 16:00 intensity: (31 @0) + (15:29 @1) 0.45 mi (35:34 / mi)
ahr:84 max:101

Modified race.

Running 30:00 intensity: (23 @0) + (20:04 @1) + (9:29 @2) + (4 @3) 1.53 mi (19:37 / mi) +8m 19:18 / mi
ahr:103 max:142

Girls race - Sofia the 7th grader was able to pull of the win.

Monday Sep 24, 2018 #

Note
weight:180lbs (rest day)

Took the day off to go to our 14th and final (assuming Luke graduates) open house at Schroeder, before veg-ing out with MNF and a new season of TV.

Sunday Sep 23, 2018 #

9 AM

Running 29:01 intensity: (2:01 @1) + (18:57 @2) + (8:03 @3) 2.9 mi (10:00 / mi) +22m 9:47 / mi
ahr:132 max:146 weight:178lbs

Nice little run before Mass followed by one of the most stunning Bills games ever. I didn't really feel like running, but did 1-2-3-4-5-4-3-2 with 30s walk after <=3 and 1min after >3, and felt better as I went, so picked it up.

Saturday Sep 22, 2018 #

7 AM

Biking 59:15 intensity: (10:20 @1) + (47:28 @2) + (1:05 @3) + (12 @4) + (10 @5) 19.2 mi (3:05 / mi) +11m 3:05 / mi
ahr:124 max:165 weight:178lbs

Group cycle at Bayview. The guy who is too casual with time was leading again. By his instructions I had to be up in gear 21 a couple of times.

Friday Sep 21, 2018 #

4 PM

Walking 14:30 intensity: (12:20 @1) + (2:10 @2) 0.72 mi (20:08 / mi) +31m 17:46 / mi
ahr:78 max:129 weight:177lbs

Walking and some jogging to get from the car to the Pen-Iron invite, only to discover they were under a heat delay. The races started about an hour late, but the Schroeder decided to scratch, so I went home.

Thursday Sep 20, 2018 #

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, 2018 #

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, 2018 #

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, 2018 #

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, 2018 #

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, 2018 #

Event: BFLO - Knox Farm
 
Event: ROC - Genesee County Park
 
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.

Friday Sep 14, 2018 #

5 PM

Swimming 48:00 [3] 1.14 mi (42:06 / mi)
weight:180lbs

4:13/8:26
1:34,36,36,35,37,37
3:34,30

Thursday Sep 13, 2018 #

Note
weight:179lbs (rest day)

Day off for Christine's birthday.

Wednesday Sep 12, 2018 #

4 PM

Shuffling 43:29 intensity: (6:58 @0) + (32:29 @1) + (3:44 @2) + (18 @3) 1.62 mi (26:51 / mi) +40m 24:57 / mi
ahr:93 max:140 weight:179lbs

Spectating during the Schroeder Boys XC race at Webster Park. Got trounced by CC and Fairport, but beat Spencerport handily. Luke ran fine at 18:35 as 5th man. Another very fast finish.

Shuffling 37:04 intensity: (24:46 @1) + (12:15 @2) + (3 @3) 1.41 mi (26:15 / mi) +46m 23:49 / mi
ahr:100 max:141

Spectating for the girls race. They would easily beaten CC but the top runner dropped out, so they ended up losing 27-28.
7 PM

Running 25:41 intensity: (11 @0) + (5:31 @1) + (8:44 @2) + (9:52 @3) + (1:12 @4) + (11 @5) 2.16 mi (11:53 / mi) +32m 11:22 / mi
ahr:130 max:165

Picked up the flags and SI units for this weekend's meet and closed the trunk before remembering that I had set my car key down in there. No problem, just push the trunk release button from inside the car. But, I had locked the car. Borrowed a phone and tried to call Christine, but she didn't answer, so I texted the situation and told her which way I would start heading for home. Did 4 min jog/2 min walk until she picked me up. Sadly, we couldn't find the spare at home, so we had to call AAA which wound up being a lengthy ordeal.

Tuesday Sep 11, 2018 #

6 PM

Running 52:13 intensity: (1:22 @1) + (16:37 @2) + (30:45 @3) + (3:29 @4) 4.07 mi (12:50 / mi) +42m 12:26 / mi
ahr:139 max:156 weight:181lbs

Stopped at Whiting for a jog/walk on the way home. Did 1,2,3,4,5,6 and then the reverse, with 30s walk after the short jogs and 60s after the long. Covered Blue-Brown-Green-Red-Orange-Black.

Monday Sep 10, 2018 #

Note
weight:179lbs (rest day)

Decided to watch football instead of going to the Y to bike inside due to the cold and rain.

Sunday Sep 9, 2018 #

8 AM

Running 36:52 intensity: (40 @1) + (3:29 @2) + (9:24 @3) + (14:58 @4) + (8:21 @5) 2.79 mi (13:13 / mi) +206m 10:45 / mi
ahr:149 max:177 weight:176lbs

Headed to the Y for a run/swim combo. Very slow, but it was very hilly. Put in some good surges during the middle of the run. Mostly 5 min run / 1 min or less jog.

Swimming 40:00 [3] 0.91 mi (43:56 / mi)

<4:25/8:50
1:34,36,38,38.38.37
3:50,51

Right into the pool after the run. Tough going - not sure how much was not swimming in many days and how much was coming off the run.

Saturday Sep 8, 2018 #

Event: CNYO "The Odyssey" 6-hour ROGAINE
 
7 AM

Biking 52:57 intensity: (27:26 @1) + (24:16 @2) + (1:15 @3) 16.4 mi (3:14 / mi) +11m 3:13 / mi
ahr:117 max:145 weight:176lbs

Back to the Y group cycle workout. The guy who led today was fast and loose with the remaining time on different segments. I did more standing today and was generally stable but my right hip did get tired (probably in a good way). I have no idea if I remembered the distance correctly, since I came home and took a nap before logging this.

Friday Sep 7, 2018 #

8 PM

Walking 41:33 intensity: (10:34 @0) + (28:13 @1) + (2:35 @2) + (3 @3) + (3 @4) + (5 @5) 1.02 mi (40:43 / mi) +2m 40:27 / mi
ahr:82 max:169 weight:175lbs

Spectating during the Dash in the Dark Varsity Girls race.

Walking 39:31 intensity: (5:47 @0) + (30:19 @1) + (3:02 @2) + (3 @3) + (8 @4) + (12 @5) 1.37 mi (28:51 / mi) +3m 28:40 / mi
ahr:88 max:173

Spectating during the Varsity Boys race. Luke ran the middle leg on Schroeder's second team and ran 5:36/5:44 for 11:20, which edged out the 5:41/5:41 for 11:22 of the leadoff runner, thanks to a very quick last 300-400m. The first team finished 6th, one place and 10 seconds behind EA.

Thursday Sep 6, 2018 #

5 PM

Walking 32:24 [1] 1.27 mi (25:31 / mi) +3m 25:18 / mi
ahr:85 max:115 weight:172lbs

Setting part of tonight's RH3 trail (tracks also have the drive to drop off the cooler).

Hashing 1:06:08 intensity: (17 @0) + (33:11 @1) + (27:28 @2) + (4:52 @3) + (20 @4) 3.74 mi (17:41 / mi) +4m 17:38 / mi
ahr:113 max:151

RH3 at Casey Park. Set a trail for the first time in years, with St. N.

Trail worked out well enough and it was good to see some old-timers out.

Wednesday Sep 5, 2018 #

6 PM

Running 1:04:43 intensity: (52 @1) + (11:43 @2) + (22:18 @3) + (17:12 @4) + (12:38 @5) 4.8 mi (13:29 / mi) +115m 12:33 / mi
ahr:146 max:175 weight:173lbs

Just a brutal, brutal race. Trying to run in that heat after being in a COLD office all day was not good, and it was worse when I thought I could get water before the race but the water spigot that I remembered near the start was no longer there, and with the 6pm start and traffic and our distant parking, I had no time for plan B.

I was OK for about a mile, but by 1.5 miles it was all over. I stopped and downed 3 cups of water at about 2.5 miles, but it remained tough going with significant walking breaks.

Tuesday Sep 4, 2018 #

5 PM

Walking 2:09:41 intensity: (1:13 @0) + (2:00:58 @1) + (7:25 @2) + (5 @3) 4.5 mi (28:49 / mi) +3m 28:46 / mi
ahr:93 max:139 weight:175lbs

Setting the trail for Thursday's hash with St. N. Hope that it doesn't rain Thursday to wash out the marks. Got lucky with finding some nicer spots in the woods in a few places. Keeping the tracks hidden for now, just in case.

Monday Sep 3, 2018 #

11 AM

Biking 1:32:06 intensity: (30:37 @1) + (56:57 @2) + (3:07 @3) + (21 @4) + (1:04 @5) 17.65 mi (5:13 / mi) +99m 5:08 / mi
ahr:121 max:168 weight:177lbs

Nice bike ride on a very warm labor day. Tried to ride the Whiting Road trails in the middle, but couldn't get up most of the hills, and I was afraid to ride down the steeper hills. Luckily, I remembered the drinking fountain at North Ponds Park, but I was still down over 5 lbs at the end.

Sunday Sep 2, 2018 #

Event: 2018 CMOUSA Corn Maze Champs
 
3 PM

Orienteering 20:28 intensity: (10:31 @1) + (9:56 @2) + (1 @3) 1.04 mi (19:41 / mi) +1m 19:37 / mi
ahr:116 max:138

Corn Maze Champs - Sprint

Orienteering 24:49 intensity: (11:58 @1) + (10:23 @2) + (2:24 @3) + (4 @4) 1.31 mi (18:57 / mi) +1m 18:54 / mi
ahr:120 max:148

Corn Maze Champs - Classic

Sprint - Splits

Classic - Splits

Saturday Sep 1, 2018 #

Note
(rest day)

I was strictly a spectator at the MIT Alumni XC meet (was not even listed as a scratch due to injury like Bob and Don.

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