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Training Log Archive: bishop22

In the 30 days ending Nov 30, 2019:

activity # timemileskm+m
  Coaching5 6:11:47 16.9(22:00) 27.2(13:40) 59
  Biking6 4:19:03 73.76 118.7
  Swimming5 3:36:00 5.03(42:56) 8.1(26:41)
  Running6 3:21:59 19.37(10:26) 31.17(6:29) 26
  Hashing2 2:02:25 9.41(13:01) 15.14(8:05) 12
  Orienteering2 1:42:41 5.55(18:30) 8.93(11:30) 111
  Strength1 15:00
  Total25 21:28:55 130.03 209.26 208
  [1-5]25 21:10:25
averages - weight:179.7lbs

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Saturday Nov 30, 2019 #

7 AM

Swimming 42:00 [3] 0.94 mi (44:40 / mi)
weight:182lbs

8:42
1:37,40,39,38,37,36
6x50 kick

Friday Nov 29, 2019 #

Note
weight:182lbs (rest day)

Another day off to rest up from yesterday's race and hang out with Nate and Luke.

Thursday Nov 28, 2019 #

9 AM

Running 44:55 intensity: (11 @1) + (17:20 @2) + (11:04 @3) + (15:35 @4) + (45 @5) 8.0 km (5:37 / km)
ahr:138 max:161

My 29th consecutive Buffalo Turkey Trot (and 34th official finish). My watch beeped to announce the mile mark and I was 9:42, despite running fairly hard to weave around many joggers and walkers after starting too far back, so I thought my goal of under 9:30 pace to beat last year was toast. When I saw the two mile mark, my watch was about 8:15, and shortly after that I realized that I accidentally kept the watch set to "run indoor" mode, so it wasn't using the GPS. I was just under 27:00 at 3 miles, so it was looking good again. Didn't lose much time at the BH3 beer stop at 3.5 miles and went 9:13 for mile 4, then was 8:44 the rest of the way to break 45 minutes.

Only 1 minute slower than 7 years ago after my hip trouble was diagnosed, so I'll have to see what a little more training can do by Shamrock Run time in the spring.

Wednesday Nov 27, 2019 #

Note
weight:179lbs (rest day)

Day off before the Turkey Trot. Went to the Sabres game after work with Christine, Nate and Luke - OT loss to Calgary.

Tuesday Nov 26, 2019 #

6 PM

Running 36:50 intensity: (2:04 @1) + (13:43 @2) + (13:29 @3) + (7:34 @4) 3.5 mi (10:31 / mi)
ahr:137 max:151 weight:179lbs

Did some cruise intervals ahead of Thursday's [Buffalo] Turkey Trot. First 1/2 mile was a ramp-up from 5.5 to 6.4mph, then did 5 more at 6.3mph to see how 9:30 pace would feel, since my goal is to beat last year's time. Backed off just a bit on the last 0.2 miles of the last one as the HR was climbing. Walked 0.07-0.08 between each half.

This was all on the treadmill since it got dark and cold before I could escape work.

Monday Nov 25, 2019 #

5 PM

Strength 15:00 [1]
weight:179lbs

Since Christine was stopping at the Y on the way home, and I wasn't up for a third consecutive day of running, I did the Life Fitness weight circuit for the first time since 3/31/2018. I know this because I used my LiftBuddy web app to track the workout. Unfortunately, I revealed a hole in the app - it can timeout while entering the weights and reps on a single page over the course of the workout, if you bring the page up too long before starting. I'll have to redesign to save after each exercise, instead of saving all at the end.
6 PM

Biking 1 [0]
ahr:113 max:133

Biking 8:31 [3] 2.36 mi (3:37 / mi)
ahr:112 max:136

P=161, C=80
Since Christine was still running when I finished lifting, I jumped on the bike. For this course, I kept the gear low enough that I could maintain 80 rpm (for example 12-13th gear for flat road, instead of 16th). It's not the way to get the fastest time, but I figure I need my legs spinning at a running rate sometimes.

Biking 3:09 [3] 1.0 mi (3:09 / mi)
ahr:121 max:140

P=194, C=74

Biking warm up/down 2:27 [2] 0.5 mi (4:54 / mi)

Sunday Nov 24, 2019 #

9 AM

Orienteering 43:30 intensity: (5:41 @1) + (24:20 @2) + (11:47 @3) + (1:42 @4) 3.06 mi (14:13 / mi) +29m 13:48 / mi
ahr:131 max:155

Knocked off 8 of the 15 BFLO Map Hike controls at Knox Park before the Bills game. Was tight on time and legs were heavy from yesterday or I would have added more.

Saturday Nov 23, 2019 #

7 AM

Biking 56:43 intensity: (13:53 @1) + (40:30 @2) + (2:20 @3) 18.45 mi (3:04 / mi)
ahr:122 max:140 weight:179lbs

Group Cycle class at the Y - record turnout of 9 students.
1 PM

Hashing 1:00:48 intensity: (37 @0) + (3:36 @1) + (19:49 @2) + (9:13 @3) + (17:09 @4) + (10:24 @5) 4.98 mi (12:12 / mi) +1m 12:12 / mi
ahr:141 max:166 weight:179lbs

BH3 in the Black Rock district starting from northern Elmwood. Nice trail, although there were too many arrows and not enough checks so we got spread out before the stop off the Scajaquada Trail. Gorby and Just Paul went in with me.

Friday Nov 22, 2019 #

3 PM

Swimming 44:00 [3] 1.02 mi (43:07 / mi)
weight:180lbs

~8:50
1:33,33,34,34,33,34
6x50 fl/ba, br/fr
55,55,57,53,56,50

Thursday Nov 21, 2019 #

6 PM

Biking 1 [0]
ahr:126 max:169

Just keeping HR (only started watch late in the first course)

Biking 7:02 [3] 2.03 mi (3:28 / mi)
ahr:124 max:132 weight:180lbs

P=170, C=67

Biking 25:57 [3] 6.98 mi (3:43 / mi)
ahr:127 max:140

P=167, C=70

Biking 3:15 [3] 1.0 mi (3:15 / mi)
ahr:131 max:139

P=178, C=80
Just ran in gear 13 to keep cadence at 80

Biking warm up/down 4:37 [2] 0.7 mi (6:36 / mi)

Wednesday Nov 20, 2019 #

5 PM

Running 38:49 intensity: (1:19 @1) + (13:07 @2) + (13:03 @3) + (6:38 @4) + (4:42 @5) 3.75 mi (10:21 / mi)
ahr:141 max:165 weight:182lbs

On the treadmill at the Y next to Christine again.
0.9 mi w/up starting under 6.0mph, but then going over it by a bit
0.1 mi mostly walking
1.0 mi accelerating from 6.6.-7.2mph over the first 0.7, then 7.1,6.6,6.6
0.2 mostly walking
0.625 mi accelerating from 6.5-7.1mph before calling it an interval (had intended to go another mile, but ran out of gas)
0.175 mostly walking
0.325 mi at 6.6 mph
0.425 a bit of walking, then w/dn jog

Tuesday Nov 19, 2019 #

Note
weight:179lbs (rest day)

Day off as I went to the Sabres game after work. Not a good performance, losing 4-1 to the Wild who had the lowest point total in the league, until they beat the Sabres, with the Sabres only goal coming after they pulled the goalie. Eichel got into a fight, but he was so bad at it that he got a double-minor for roughing and the other guy got nothing.

Monday Nov 18, 2019 #

6 PM

Hashing 1:01:37 intensity: (9 @0) + (11:41 @1) + (12:46 @2) + (21:17 @3) + (11:09 @4) + (4:35 @5) 4.43 mi (13:55 / mi) +11m 13:48 / mi
ahr:135 max:186 weight:179lbs

CBH3 from the newer north parking at Genesee Valley Park. FRB set and there was a record turnout of 11 despite the dark and the chill. Had a bit of soreness from Saturday, but moved along well at times.

Sunday Nov 17, 2019 #

11 AM

Biking 53 [1] 0.0 mi
ahr:115 max:153

Keeping HR data and true-up of time

Biking 10:22 [3] 2.91 mi (3:34 / mi)
ahr:122 max:138 weight:181lbs

P=170, C=66
Some Expresso before the Bills game...

Biking 21:03 [3] 4.53 mi (4:39 / mi)
ahr:121 max:133

P=167, C=57

Biking warm up/down 4:31 [2] 1.04 mi (4:21 / mi)

Biking 5:00 [3] 1.1 mi (4:33 / mi)

P=118, C=60
Coin Toss - Tactics - 5 Min

Swimming 41:00 [3] 0.97 mi (42:16 / mi)

~9:15
1:37,38,37,36,38,37
3:49,47 pim (on 4:15)

Also had time to swim before the Bills game. The Dolphins are terrible; I don't know how they managed to win two in a row.

Saturday Nov 16, 2019 #

9 AM

Coaching 21:39 intensity: (1:42 @0) + (12:57 @1) + (6:55 @2) + (5 @3) 0.83 mi (26:11 / mi)
ahr:100 max:143

Coaching 18:21 intensity: (2:14 @0) + (6:09 @1) + (9:45 @2) + (11 @3) + (2 @4) 0.74 mi (24:53 / mi)
ahr:107 max:148

Coaching 19:22 intensity: (25 @0) + (9:31 @1) + (5:10 @2) + (2:29 @3) + (1:39 @4) + (8 @5) 0.79 mi (24:28 / mi)
ahr:112 max:162

Coaching 22:58 intensity: (10:11 @1) + (3:34 @2) + (3:18 @3) + (5:46 @4) + (9 @5) 0.95 mi (24:13 / mi)
ahr:123 max:162

Friday Nov 15, 2019 #

10 AM

Running 34:32 intensity: (23 @0) + (1:45 @1) + (23:26 @2) + (8:58 @3) 2.98 mi (11:35 / mi) +26m 11:17 / mi
ahr:131 max:145

Touring the state meet course at SUNY Plattsburgh.

Wednesday Nov 13, 2019 #

Note
weight:179lbs (rest day)

Day off as I went straight from work to the XC Banquet (even though the season is not yet over). It ran long and I ran into a couple of old co-workers on the way out, so it was almost 10 when I got home.

Tuesday Nov 12, 2019 #

5 PM

Biking 1 [0] 0.0 mi
ahr:133 max:162

Just keeping the HR data

Biking 30:13 [3] 8.38 mi (3:36 / mi)
ahr:135 max:152 weight:178lbs

P=170, C=65
This was the ride of the week. Tried the 175 pacer first, but legs were too heavy from yesterday's workout, so went with 170.

Biking 14:40 [3] 4.01 mi (3:39 / mi)
ahr:138 max:163

P=172, C=63
Was going to go easier but the Y season leader was just a little slower than my last ride on this course, so I set that ride as my ghost and beat it by 4 seconds.

Biking warm up/down 4:38 [2] 0.77 mi (6:01 / mi)

Monday Nov 11, 2019 #

5 PM

Running 37:40 intensity: (8 @0) + (1:16 @1) + (17:18 @2) + (10:00 @3) + (6:13 @4) + (2:45 @5) 3.4 mi (11:05 / mi)
ahr:139 max:172 weight:179lbs

In the treadmill at the Y, next to Christine
0.9 jog w/up, 0.1 mostly walk
6 x 1/4 mile with 0.1 mostly walk between each
7.0mph, 7.3, 7.5, 7.7, 7.7, 7.5
2:09, 2:03, 2:00, 1:57, 1:56, 2:00
0.6 w/dn mostly at Christine's pace

Sunday Nov 10, 2019 #

11 AM

Swimming 45:00 [3] 1.08 mi (41:40 / mi)
weight:180lbs

<4:30/8:52
1:33,34,33,34,33,32
6x50 kick
100 ez
8x25 IM order
200 w/dn

Saturday Nov 9, 2019 #

7 AM

Biking 55:59 intensity: (18:20 @1) + (35:22 @2) + (39 @3) + (57 @4) + (41 @5) 18.0 mi (3:07 / mi)
ahr:122 max:177 weight:180lbs

Made it back to the group cycle class at the Y for the first time in a while.

Thursday Nov 7, 2019 #

3 PM

Coaching 45:00 intensity: (10:24 @1) + (9:41 @2) + (20:52 @3) + (4:01 @4) + (2 @5) 3.37 mi (13:21 / mi) +19m 13:08 / mi
ahr:115 max:159 weight:182lbs

Ran over to the campground area and set up 200m cones for a 600-800-1000-1000-800-600 workout, then ran back.

Wednesday Nov 6, 2019 #

Note
weight:179lbs (rest day)

Day off as I went from work to practice to the Xerox Underground party, but it was needed anyway.

Tuesday Nov 5, 2019 #

4 PM

Running 9:13 intensity: (3 @0) + (37 @1) + (4:22 @2) + (2:05 @3) + (1:55 @4) + (11 @5) 0.77 mi (11:58 / mi)
ahr:137 max:159 weight:179lbs

Jogging during 10-minute warm-up.

Coaching 41:10 intensity: (10:46 @1) + (5:05 @2) + (7:08 @3) + (16:10 @4) + (2:01 @5) 2.38 mi (17:18 / mi) +29m 16:40 / mi
ahr:135 max:173

Noah and Matt joined Sierra for her workout. They ran the course in segments, beginning and ending with 1/2 mile tempo efforts. For the middle two miles, I measured out intervals of different lengths which ended up being 3x440, 2x220, 550, 330, ~330, ~220, ~330.
C • Practice 1

Monday Nov 4, 2019 #

8 PM

Swimming 44:00 [3] 1.02 mi (43:07 / mi)
weight:177lbs

~4:25/~8:50
1:34,34,34,33,34,33
6x50 kick
100 easy
4x50 ba/br
100 easy

Sunday Nov 3, 2019 #

10 AM

Orienteering 59:11 intensity: (42:52 @1) + (14:02 @2) + (2:16 @3) + (1 @4) 2.49 mi (23:46 / mi) +82m 21:35 / mi
ahr:108 max:147 weight:180lbs

Knocked off 10 Map Hike controls at Emery Park before the Bills game, which was an easy win over the hapless Redskins, although they were lighting things up on the ground for awhile.

Saturday Nov 2, 2019 #

9 AM

Coaching 57:01 intensity: (9:23 @0) + (42:20 @1) + (4:53 @2) + (25 @3) 2.09 mi (27:17 / mi) +12m 26:49 / mi
ahr:92 max:144

Scoping out some of the Sectional course before the races started.

Coaching 41:43 intensity: (51 @0) + (21:13 @1) + (14:01 @2) + (4:28 @3) + (55 @4) + (15 @5) 1.68 mi (24:50 / mi)
ahr:110 max:159

Moving around during the girls race. Sierra had an outstanding race to grab the final State meet slot (was predicted to be 12th). Shelby also continued her improvement to place 15th. Sofia faded a bit and the others were back just a little too far, so we were 6th, but only 7 points out of 4th.

Coaching 36:13 intensity: (2:32 @0) + (19:30 @1) + (5:01 @2) + (5:00 @3) + (3:54 @4) + (16 @5) 1.52 mi (23:50 / mi)
ahr:110 max:168

This was the Addison girls race, featuring a very nice run by Sarah as her team won by a wide margin to advance to Plattsburgh.

Coaching 49:14 intensity: (37:25 @1) + (4:46 @2) + (4:07 @3) + (2:56 @4) 1.44 mi (34:11 / mi)
ahr:106 max:156

2 PM

Coaching 19:06 intensity: (3:55 @1) + (5:08 @2) + (6:23 @3) + (3:21 @4) + (19 @5) 1.12 mi (17:03 / mi)
ahr:133 max:161

Finally, the Adddison boys race. They were down over a mile into the race, but Kristopher and 4-6 really rallied to be at least even by the two mile mark, and then clearly winning by the finish.

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