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Training Log Archive: bishop22

In the 30 days ending Jun 30, 2019:

activity # timemileskm+m
  Swimming8 5:47:00 8.3(41:48) 13.36(25:58)
  Hashing4 4:50:18 16.09(18:03) 25.9(11:13) 355
  Biking4 3:55:28 58.78(4:00) 94.6(2:29)
  Orienteering2 3:41:19 11.25(19:40) 18.11(12:13) 162
  Running4 3:35:22 16.65(12:56) 26.8(8:02) 494
  Walking2 1:01:47 4.94(12:31) 7.94(7:47) 22
  Golfing1 9:00
  Total23 23:00:14 116.01 186.71 1032
  [1-5]23 22:58:38
averages - weight:179.7lbs

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Sunday Jun 30, 2019 #

Note
weight:179lbs (rest day)

Day off for Luke's graduation!

Saturday Jun 29, 2019 #

1 PM

Biking 1:20:50 [3] 20.02 mi (4:02 / mi)
ahr:126 weight:183lbs

P=163, C=59
Did not plan to ride this long, but this was this week's ride, so I had to do it for the first time. Stayed ahead of the 175 pacer on the first half, but fell about a minute behind the 170 pacer on the second half as I was no match on the downhills.

Biking warm up/down 1:30 [1] 0.26 mi (5:47 / mi)

Swimming 37:00 [3] 0.91 mi (40:39 / mi)

~4:30/9:02
1:32,35,34,34,32,30 (pull)
6x50 ba/br
200

Friday Jun 28, 2019 #

Note
weight:182lbs (rest day)

Thursday Jun 27, 2019 #

6 PM

Hashing 46:30 intensity: (33 @0) + (10:45 @1) + (19:44 @2) + (9:35 @3) + (5:51 @4) + (2 @5) 3.38 mi (13:45 / mi) +164m 11:58 / mi
ahr:128 max:162 weight:181lbs

Wednesday Jun 26, 2019 #

5 PM

Golfing 9:00 [3]
weight:180lbs

Kept it under 50 despite opening with an 8 and taking a quadruple on the penultimate hole. Had the driver under control and PW work was much better, but I still couldn't read breaks and took too many putts. Howie also subbed with me, so it was good to catch up with him.

Tuesday Jun 25, 2019 #

Note
weight:178lbs (rest day)

Had a meeting at Which Craft right after work, so no exercise today.

Monday Jun 24, 2019 #

8 PM

Swimming 43:00 [3] 1.02 mi (42:09 / mi)
weight:180lbs

<4:20/8:33
1:31,30,30,30,29,29 (pull)
3:38,34
100
50,55,52,56 (4x50 ba/br)

Sunday Jun 23, 2019 #

Event: Sprague Brook Park
 
10 AM

Orienteering 2:21:37 intensity: (1:15:17 @1) + (47:38 @2) + (13:12 @3) + (5:03 @4) + (27 @5) 6.57 mi (21:33 / mi) +138m 20:14 / mi
ahr:120 max:160

Saturday Jun 22, 2019 #

7 AM

Swimming 45:00 [3] 1.14 mi (39:28 / mi)

4:15/8:28
1:30,32,32,32,31,30
100
6x50 kick
100
4x50 ba/br
200

Friday Jun 21, 2019 #

Note
weight:179lbs (rest day)

A day off as I have to drive to Buffalo after work to pick up Zach who is coming to town (as is Nate) for Luke's performance at the Rochester International Jazz Festival tomorrow.

Thursday Jun 20, 2019 #

Event: Knox Farm Trail Run
 
6 PM

Hashing 1:23:54 intensity: (44 @0) + (41:14 @1) + (33:34 @2) + (7:07 @3) + (1:15 @4) 3.89 mi (21:34 / mi) +39m 20:55 / mi
ahr:116 max:154 weight:177lbs

Nice trail set live by Bloody and Kittens. I missed a small piece of trail when I stayed on a gas pipeline for a bit instead of encroaching on private property. Long swamp trek at the end.

Wednesday Jun 19, 2019 #

8 PM

Swimming 41:00 [3] 1.02 mi (40:11 / mi)
weight:179lbs

~4:20/8:44
12x50 (swim/pull) avg near 44
3:35,25

Tuesday Jun 18, 2019 #

5 PM

Biking warm up/down 15:00 [2] 3.26 mi (4:36 / mi)
ahr:95 max:145 weight:183lbs

P=92, C=60
404,020 Points on Animal Adventure - Tactics - 15 Min
It seemed to be giving me dragon points for the coins - not sure if that is normal on this course.

Biking 20:12 [3] 5.75 mi (3:31 / mi)
ahr:125 max:142

P=183, C=66
This new course was the ride of the week and 9 local people have already ridden it. I took the lead by 1:07 over Ores who has a 2:49 on Speedway and is ahead of me on another short course.

Biking 2:59 [3] 1.0 mi (2:59 / mi)
ahr:125 max:146

P=222, C=71
Legs too heavy to go after the season leader (2:49), but I had to grab 2nd.

Biking 6:30 [3] 2.03 mi (3:12 / mi)
ahr:130 max:153

P=201, C=69
14 seconds ahead of Ores for the season lead

Biking warm up/down 6:01 [2] 1.26 mi (4:46 / mi)

Monday Jun 17, 2019 #

6 PM

Hashing 1:44:51 intensity: (46:14 @1) + (36:00 @2) + (20:46 @3) + (1:50 @4) + (1 @5) 5.23 mi (20:03 / mi) +110m 18:49 / mi
ahr:119 max:157 weight:183lbs

CBH3 #3 from Ellison Park. Great trail by Fetch included 3 tunnels and multiple swamp crossings.

Sunday Jun 16, 2019 #

1 PM

Walking 24:27 [1] 3.0 mi (8:09 / mi) +10m 8:04 / mi
ahr:84 max:101

The tracks show the last part of a walk with Christine and Luke (Clem and Charlie had joined us on the early part) before heading home from Arrowhead Lake. Luke had already done a nice job of shoveling stones to rebuild the berm at the top of the driveway during the winter, with the snowplow moving a large pile of stones to the bottom of the driveway.

Saturday Jun 15, 2019 #

Event: ROC - Rochester Map Adventure
 
4 PM

Running 48:02 intensity: (3:55 @1) + (16:04 @2) + (9:29 @3) + (16:18 @4) + (2:16 @5) 4.0 mi (12:01 / mi) +53m 11:32 / mi
ahr:139 max:173 weight:180lbs

Jog walk in the state land near Arrowhead Lake. Mostly 3min jog/1min walk. Took a nasty spill right at the start, tripping over a root or something and landing on some rocks, drawing blood from at least a half dozen locations, but I carried on.

Friday Jun 14, 2019 #

4 PM

Swimming 47:00 [3] 1.02 mi (46:04 / mi)
weight:179lbs

500 w/up IM/fr/IM/fr/IM
1:31,32,31,31,30,29
200
6x50 kick
200

Thursday Jun 13, 2019 #

Note
weight:179lbs (rest day)

Went to XC meeting right after work (yes, it looks like I will be coaching again!), then on to Luke's Jazz Ensemble concert (unfortunately it had to be moved from the outdoor venue at Baytowne to Schroeder due to expected thunderstorms that did indeed materialize). Nice show with Luke getting to thrown in a solo.

Wednesday Jun 12, 2019 #

6 PM

Running race 46:39 intensity: (40 @1) + (2:52 @2) + (4:27 @3) + (29:04 @4) + (9:36 @5) 3.27 mi (14:16 / mi) +187m 12:07 / mi
ahr:150 max:177 weight:179lbs

Dirt Cheap race #3 at Lucien Morin park. Went out conservatively, but was able to pass a couple of groups in the middle of the race, then didn't really see people from my wave later, but many from wave 4 passed me and I caught a lot of walkers from wave 1.

Made the top half of the field, which is an improvement.

Tuesday Jun 11, 2019 #

6 PM

Walking 37:20 [1] 1.94 mi (19:17 / mi) +11m 18:56 / mi
ahr:74 max:112

Walked home from the Y after biking.

Biking 20:00 [2] 4.35 mi (4:36 / mi)
ahr:93 max:119 weight:179lbs

P=110, C=62
307,920 Points on Outpost - Tactics - 20 Min

Biking 10:22 [3] 2.91 mi (3:34 / mi)
ahr:113 max:121

P=169, C=65
This was the weekly ride. Kept it easy with the Dirt Cheap race tomorrow, but still did enough to become edge out my season-leading time by 5 seconds (only 6 on the board).

Biking 14:29 [3] 4.01 mi (3:37 / mi)
ahr:120 max:132

P=176, C=63
Did enough to take the season lead by 8 seconds.

Biking warm up/down 4:01 [2] 0.77 mi (5:13 / mi)

Biking warm up/down 5:00 [2] 1.09 mi (4:35 / mi)
ahr:122 max:131

P=122, C=61
56,700 Points on Outpost - Tactics - 5 Min

Monday Jun 10, 2019 #

8 PM

Swimming 47:00 [3] 1.14 mi (41:13 / mi)
weight:180lbs

?/8:33
1:30,31,30,30,28,30
53,45,53,54,46,56 (kick fl/ba/fr)
200
50,55,50,55 (ba/br)
200

Sunday Jun 9, 2019 #

12 PM

Running 48:41 intensity: (6:55 @1) + (18:02 @2) + (6:54 @3) + (16:09 @4) + (41 @5) 4.49 mi (10:50 / mi) +26m 10:38 / mi
ahr:135 max:165

C • Run 2

Saturday Jun 8, 2019 #

Note
(rest day)

Bea's funeral was this morning. Long day as I had to pick up Chelsea (and Luke G, Lucy and Joey) and Zach from the airport pretty early.

Friday Jun 7, 2019 #

Note
weight:179lbs (rest day)

Worked the morning, then drove to Philly in the afternoon.

Thursday Jun 6, 2019 #

6 PM

Hashing 55:03 intensity: (19 @0) + (12:48 @1) + (23:48 @2) + (11:16 @3) + (5:52 @4) + (1:00 @5) 3.59 mi (15:20 / mi) +42m 14:47 / mi
ahr:129 max:174 weight:178lbs

RH3 at Oatka Creek Park. Nice trail thru a wide range of terrain.

Wednesday Jun 5, 2019 #

8 PM

Swimming 42:00 [3] 0.97 mi (43:18 / mi)
weight:179lbs

4:21/8:42
1:32,50,37,34,51,33 (pull - fr/ba/fr)
100
55, 53, 55, 53, 55, 51 (6x50 (fl/ba, br/fr)
200

Tuesday Jun 4, 2019 #

6 PM

Running 1:12:00 intensity: (3:15 @1) + (23:52 @2) + (23:58 @3) + (18:29 @4) + (2:26 @5) 4.89 mi (14:43 / mi) +228m 12:52 / mi
ahr:140 max:183 weight:179lbs

Jog/walk at Ellison Wetlands. Mostly 3/1. Extended the time because the White trail was under a lot of water near the end, so I backtracked and went around. A few years ago climate change was responsible for low levels of Lake Ontario, but now climate change is responsible for record high levels of Lake Ontario. It's great when you get behind a cause that wins no matter what happens!

Monday Jun 3, 2019 #

8 PM

Swimming 45:00 [3] 1.08 mi (41:40 / mi)
weight:179lbs

4:23/8:47
1:32,34,30,32,28,31 (pull/swim)
52,44,52,53,45,51 (kick fl/ba/br)
8x25 IM order

Sunday Jun 2, 2019 #

2 PM

Biking 5:20 [3] 1.55 mi (3:26 / mi)
ahr:116 max:129 weight:179lbs

Started the weekly ride which was Outlaw Rock, but the system froze and ended up rebooting.

Biking 40:59 [3] 10.01 mi (4:06 / mi)
ahr:129 max:164

P=170, C=62
Ride of the week, stayed safely ahead of the 170 pacer and beat Sean's ghost by almost 2 minutes.

Biking warm up/down 2:15 [2] 0.51 mi (4:25 / mi)
ahr:106 max:141

Saturday Jun 1, 2019 #

Event: Pleasant Lake State Forest
 
Event: ROC - Rotary Sunshine Camp
 
10 AM

Orienteering 1:19:42 intensity: (8:23 @1) + (44:05 @2) + (18:40 @3) + (5:20 @4) + (3:14 @5) 4.68 mi (17:02 / mi) +24m 16:46 / mi
ahr:133 max:171 weight:180lbs

ROC Meet at Rotary Sunshine - Long Advanced course. The running became more of a struggle as the course went on and the terrain got tougher - long grasses in rough open and some thicker areas of woods, so I slowed significantly. Only 1 real error leg as leaving C5 I couldn't find the mapped trail out of the clearing, so barged through and found where it turned. Then went beyond the next junction but the map didn't seem to line up, so I had to go back and check again.

Long Advanced - Splits

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