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Training Log Archive: bishop22

In the 31 days ending Mar 31, 2013:

	activity	#	time	miles		km		+m
	Biking	9	6:35:00	111.06	(3:33)	178.73	(2:13)
	Swimming	8	5:09:42	8.41	(36:49)	13.54	(22:53)
	Hashing	1	1:20:00	5.31	(15:04)	8.55	(9:22)	57
	Running	1	43:40	4.97	(8:47)	8.0	(5:28)
	Weights	3	27:00
	Total	18	14:15:22	129.75		208.82		57
averages - weight:170lbs

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Sunday Mar 31, 2013 #

Note
(rest day)

Early Easter dinner, so didn't wind up with time for a Map Hike in EA.

C • Which 1

Saturday Mar 30, 2013 #

1 PM

Swimming 10:18 [4] 0.34 mi (30:18 / mi)

4:04/8:11

Arrived at the pool at 12:50, to take advantage of lap swim until 1:30, but it turned out the schedule is wrong and lap swim only goes until 1 on Saturdays, so I swam a hard 500, then an easy 100.

Biking 7:48 [3] 2.36 mi (3:18 / mi)
ahr:132 max:147

Evening Bliss - easy first mile (perhaps > 11 seconds behind 190 pacer), then picked it up a bit (P=197, C=68)

Biking 9:25 [4] 2.91 mi (3:14 / mi)
ahr:144 max:153

Lost Trail with the 210 pacer. Perhaps the highest avg HR for any ride. (P=214, C=71)

Biking 15:00 [3] 3.7 mi (4:03 / mi)
ahr:118 max:128

15 min relatively easy on the Proving Grounds. (P=139, C=52)

Easily a facility record.

Friday Mar 29, 2013 #

Note
(rest day)

Did I really take off three days in a row, or did I miss entering something?

Tuesday Mar 26, 2013 #

6 PM

Swimming 45:10 [3] 1.25 mi (36:08 / mi)

4:06/8:17
1:32,35,33,33,32,31
3:34,29,24

Monday Mar 25, 2013 #

9 PM

Biking 6:32 [3] 2.03 mi (3:13 / mi)
ahr:123 max:145

Campus Loop w/up. This is only 17 seconds off the facility record, which only took P=233, so next time... (P=205, C=72)

Biking 22:17 [4] 6.98 mi (3:12 / mi)
ahr:138 max:155

Sunday Afternoon loop - 220 pacer would be a PR, but I got out at 230 avg for the first two miles and kept it up. Moved into 2nd all time, but still 30 seconds behind the top time. (P=235, C=68)

Biking warm up/down 10:00 [2] 3.05 mi (3:17 / mi)
ahr:114 max:137

w/dn with 10 minutes of dragon hunting: 24,332 points (P=157, C=56). Almost doubled the facility record, without any effort.

Sunday Mar 24, 2013 #

12 PM

Swimming 41:44 [3] 1.14 mi (36:36 / mi)

4:15/8:33
1:35,36,36,35,35,35 (on 1:55)
3:38,34,30

Saturday Mar 23, 2013 #

3 PM

Weights 9:00 [1]

Skipped legs, of course.

Biking 11:04 [3] 3.37 mi (3:17 / mi)
ahr:128 max:140

Part w/up, part work, as I drifted to 24 seconds behind the 200 pacer early, and had to work the last mile to blow by the pacer. (P=205, C=70)

Someone came in and crushed this on Sunday: 9:49 (P=266), so there's another future goal.

Biking 43:59 [3] 11.53 mi (3:49 / mi)
ahr:130

Lost Valley - wasn't really up for a hard ride, so just went with the 200 pacer. The last half had a great deal of climb (P=206, C=64)

Biking 5:00 [2] 1.25 mi (4:00 / mi)
ahr:106

Easy w/dn on the Proving Grounds (P=130, C=49)

Thursday Mar 21, 2013 #

4 PM

Biking 31:09 [2] 6.0 mi (5:12 / mi)
ahr:114 max:132

Jumped on the bikey thing at Schroeder while the kids were out for their distance run (we have banned easy run from our vocabulary, as it sends the wrong message).

Did 2 min intervals at level 14 with recovery at level 11.

Wednesday Mar 20, 2013 #

9 PM

Swimming 38:50 [3] 1.08 mi (35:58 / mi)
weight:170lbs

4:17/8:33 (negative split, but had to try hard to do so)
1:38,39,38,36,35,34 (on 1:55) - decided I don't need to get to 1:30 any more to up the quantity and lower the interval
3:43,34,28

Tuesday Mar 19, 2013 #

6 PM

Biking 4:34 [3] 1.5 mi (3:03 / mi)
ahr:121 max:135

Was going to be a w/up, but decided I had to beat the ghost, so I made a reasonable effort. (P=234, C=74).

Biking 16:46 [4] 5.43 mi (3:05 / mi)
ahr:145 max:159

Main event for the evening was Broken Spoke for the first time - a shorter than usual course. Set the pacer at 230, but then as I went along, I saw the leaderboard had a 17:18 on top, and that seem achievable, so I went after it. After the uphills were pretty much done with a couple of miles to go, it seemed like sub-17 was possible, so I pushed hard. This may have been my highest avg HR for a ride and probably highest power other than the 1 mile Expresso Speedway (P=261, C=68)

Biking 20:00 [2] 5.33 mi (3:45 / mi)
ahr:117 max:137

Easy 20 minutes on the dragon game, to try to help Bayview move up the international standings in the March contest. Scored 45,852 (P=169, C=59)

Bayview is now 238th with only 2 registered users contributing, and beating the guests 271K-239K (I have 81K)

Monday Mar 18, 2013 #

Note
(rest day)

Made the mistake of going home and eating after track practice - ate too much and too late to get to the Y with time for a workout before closing.

Saturday Mar 16, 2013 #

7 AM

Swimming 51:48 [3] 1.36 mi (38:05 / mi)

4:10/8:33
1:35,36,38,37,35
3:37,31,30
45,46,47,45,46,46

Had time to add 6x50 surrounded by a couple of easy swims.

2 PM

Hashing 1:20:00 [1] 5.31 mi (15:04 / mi) +57m 14:35 / mi

RH3 - GDR. Was awarded some duct tape to fix my hip...

Friday Mar 15, 2013 #

Note
(rest day)

Right from track practice to Luke's basketball game - they won by a ton over a team that had been close earlier in the year. Nice improvement for the squad.

Thursday Mar 14, 2013 #

7 PM

Weights 9:00 [1]

Skipped the legs again, of course.

Biking warm up/down 6:42 [2] 2.03 mi (3:18 / mi)
ahr:117 max:142

w/up on Mini Mayhem which I had only done during the outage, I guess, since there was no PR listed. Saw the leader was 6:21, so decided I was going to revisit later tonight. (P=189, C=73)

Biking 27:07 [4] 7.59 mi (3:34 / mi)
ahr:135 max:151

First time on Odyssey, used the 210 pacer and was behind most of the ride. #2 all-time, but 2:03 behind the leader. (P=215, c=65)

Biking 5:58 [4] 2.03 mi (2:56 / mi)
ahr:117 max:169

Started ahead of the 220 pacer, and saw I could easily get the top time, so sub-6 became the goal. (P=249, C=70)

Biking warm up/down 10:00 [2] 2.5 mi (4:00 / mi)
ahr:121 max:182

Finished up with 10 minutes on the Proving Grounds. (P=155, C=58)

Tuesday Mar 12, 2013 #

Note
(rest day)

Well, this inability to run with the team, or at least while they run, really puts a damper on the old training plan. I had to leave practice just before 5 to take Nate to the Sabres game, and returning after 11pm limits training options...

At least the Sabres got the W for us.

Monday Mar 11, 2013 #

7 PM

Biking warm up/down 11:03 [2] 2.93 mi (3:46 / mi)
ahr:125 max:139

Slightly longer w/up on Alpine Splash. (P=195, C= a lame 62)

Biking 44:53 [3] 13.5 mi (3:19 / mi)
ahr:134 max:156

Main event was the Temple Ridge loop. I had been 47:15 in January and early on it looked like I had a shot at 45. Slight downhill the last 3 miles allowed me to go under 9 minutes and break 45. But I see that is only 4th overall, so still some work to do. (P=212, C=67)

Biking warm up/down 5:00 [2] 1.34 mi (3:44 / mi)
ahr:88 max:130

w/dn on the Proving Grounds to add a bit to the Bayview score for the March challenge. (P=151, C=56)

Weights 9:00 [1]

Sunday Mar 10, 2013 #

4 PM

Swimming 45:36 [3] 1.19 mi (38:19 / mi)

4:14/8:33
1:36,37,35,34,32
3:33,29,30
44,45,45,45

Saturday Mar 9, 2013 #

2 PM

Biking warm up/down 6:39 [3] 2.03 mi (3:17 / mi)
ahr:115 max:135

w/up on Campus Loop, but still a PR (C=70, P=194)

Biking 36:17 [4] 10.16 mi (3:34 / mi)
ahr:137 max:158

Drifters Peak seemed to be about the right amount of time before I had to get Luke from his hockey season-end party (he helped set up the tying goal with 15 seconds left in today's final game: kept the puck in and found the open man, who passed across the crease for an easy goal).

Did this in mid-January, when the network link was down, and this was 1:46 faster. Still another 2:13 to improve to match the top time. Challenged the 220 pacer for the first time. (P=220, C=62; very hilly)

Biking warm up/down 3:12 [3] 1.0 mi (3:12 / mi)
ahr:129 max:138

Short w/dn on Expresso Speedway with the 190 pacer. (P=191, C=71)

Friday Mar 8, 2013 #

12 PM

Swimming 32:46 [3] 0.91 mi (36:00 / mi)

4:10/8:27
1:33,37,37,36,36
3:42,43 (second could have been faster but I continued doing free on the 3rd lap, so flipped and reversed that on the 7th lap).

Thursday Mar 7, 2013 #

Note
(rest day)

Unplanned rest day - went from work to Luke's jazz band concert, then had to decide - Sabres on TV, or go to the Y; the couch won.

C • Hi Coach! 3

Wednesday Mar 6, 2013 #

Note
(rest day)

Still a little sore from the weekend, so guilt for a day off.

Tuesday Mar 5, 2013 #

6 PM

Biking warm up/down 6:42 [2] 2.03 mi (3:18 / mi)
ahr:117 max:125

Campus loop w/up was still quick enough to become the season leader by 37 seconds, but still need 30 seconds to get the all-time leader. (P=192, C=75)

Biking 22:56 [3] 6.98 mi (3:17 / mi)
ahr:135 max:159

Zach was on the treadmill, and I was still sore from Saturday, so I chose a shorter loop for the main event - Sunday Afternoon. Used the 210 pacer, and I could tell early that I couldn't get the top time from the leaderboard, but I worked hard to stay relatively close and wound up 34 seconds back (1:09 behind the all-time leader) (P=221, C=68)

Biking warm up/down 4:57 [2] 1.5 mi (3:18 / mi)
ahr:128 max:134

Redwood Dash, just trying to stay under 5:00. (P=185, C=72)

Monday Mar 4, 2013 #

9 PM

Swimming 43:30 [3] 1.14 mi (38:09 / mi)

4:02/8:15
1:36,37,36,39,35
3:41,31

Had some competition on the 500, so went too fast and paid for it on the 100s.

Sunday Mar 3, 2013 #

Note
(rest day)

No serious thoughts of doing anything today - walking around was tough enough. Very sore from yesterday's run: inside quads, just above my knee and shins were in the roughest shape; no particular hip pain.

Saturday Mar 2, 2013 #

12 PM

Running race 43:40 [3] 8.0 km (5:28 / km)

So, I'm not allowed to run any more, but just as everyone is Irish on St. Patrick's Day, everyone's a runner on Buffalo Shamrock Run day. I completed my 27th consecutive Shamrock Run, and the only walking break was when I had a quick beer that was being handed out, outside a bar just before the halfway point.

Started at the O'Connell St intersection where the barricade ended, and it took my 1:34 to get to the starting line, so I went through the mile mark in 10:41 (9:07) thanks to all of the traffic I had to deal with. Didn't see the 2-mile mark, but I assume it was just around the corner off of Seneca, so call it 8:50, then 8:46 for the third mile, and 8:51 for mile #4. I still hadn't seen Walt, so I picked it up the last mile, just to be sure and went 8:03.

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