Training Log Archive: bishop22In the 31 days ending Jan 31, 2014:
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Friday Jan 31, 2014 #
Note
(rest day)
Thursday Jan 30, 2014 #
Swimming 55:00 [3] 1.31 mi (41:59 / mi)
100 swim/50 kick
8 x 100 - technique on odd, swim on even
1:43,40,50,34,51,36,50,35
3 x 200 pim - 3:24-32 range
easy 200
100 IM - 1:38
easy 150
4 x 50
easy 100
Wednesday Jan 29, 2014 #
Biking warm up/down 8:01 [2] 2.36 mi (3:24 / mi)
ahr:116
Bills bikes are temporarily offline, apparently due to the weight room construction. I'll have to check with Dan before the February Expresso Olympic (they can't call it that, but that's the timing) challenge events start up.
At least I already had my 5000 Calories completed for the January challenge.
edit - this ride actually made it online somehow
Biking 42:01 [3] 11.03 mi (3:49 / mi)
ahr:134 max:157
190 pacer the first 3 miles, then upped him to 200-205-210.
Biking 3:11 [3] 1.0 mi (3:11 / mi)
[edit] Stats have now shown up online
P=175, C=74
but I don't believe the HR: 94 Avg / 183 Max
Tuesday Jan 28, 2014 #
Swimming 55:00 [3] 1.25 mi (44:00 / mi)
weight:177lbs
Drills - some 50s and 100s
3 x 100 w/20 sec recovery (1:26!,31,32)
6x200 - 3 descending (3:32,3:23,3:16)
1 easy, 2 fast (only not too fast because I was alternating 50 drill/50 swim, trying to fix my stroke - which will be quite a chore since I've been swimming this way for decades)
200 w/dn)
Total time was more like 1:10, but discounted some of the instruction time.
Weight was 171 Sun AM at Bayview, but 177 at Eastside now - I don't think the scales are equal because there is no way I added 6 lbs!
Monday Jan 27, 2014 #
Strength (Snow Shoveling) 6:00 [1]
Biking warm up/down 6:50 [2] 2.03 mi (3:22 / mi)
ahr:114 max:157
This was surprisingly hard.
Biking 29:39 [3] 7.87 mi (3:46 / mi)
ahr:131 max:146
Oh Mama - Expresso had no record of me doing this course, but I've done it twice per a search on AP. Interestingly, last 1/13 I went 29:41, so today was unknowingly a 2 second PR.
Also of interest, last time my P=205. Today I beat the 200 pacer, but P=188, so perhaps my assumption that the pacers were slower than advertised and it takes an easier power level to beat them is sort of backwards. Then again avg HR last time was 141...
Biking warm up/down 5:00 [2] 1.25 mi (4:00 / mi)
ahr:112 max:119
Dragons - 10,458 points
Sunday Jan 26, 2014 #
Swimming 37:38 [3] 1.02 mi (36:53 / mi)
weight:171lbs
1:34,39,39,41,39,39
3:34,30
Arms heavy from yesterday's shoveling.
Hashing 48:17 [2] 2.39 mi (20:12 / mi) +77m 18:22 / mi
Forgot to turn the Garmin on before I sledded down - would've been interesting to see top speed.
Saturday Jan 25, 2014 #
Strength (Snow Shoveling) 20:00 [3]
Biking warm up/down 11:51 [2] 3.37 mi (3:31 / mi)
ahr:108 max:125
A long w/up before doing the other 1 mile course as a time trial.
Biking 2:56 [4] 1.02 mi (2:52 / mi)
ahr:131 max:145
Goal was to break 3. This puts me at #2 of 40 at the Y (but record is 2:34).
Biking 38:03 [3] 10.01 mi (3:48 / mi)
ahr:126 max:144
Found another course that I had not done while connected. 190 pacer seemed to be enough of a challenge after the time trial, but was easy to beat on the uphills.
Biking warm up/down 3:17 [2] 1.0 mi (3:17 / mi)
Tried to go easy.
Friday Jan 24, 2014 #
Swimming 35:48 [3] 1.02 mi (35:05 / mi)
1:31,33,35,37,34,31
3:40ish x 2
Made it from work to the Eastside Y shortly after 7pm, which allowed a quick swim before heading to Luke's hockey game at Thomas Creek (4-2 loss to Clarence - Luke only D not on for their goals).
When I arrived, there were only 2 lanes for lap swim (a first for me at Eastside). One lane had 3 circling, the other had 2, but they looked so slow that I decided to join the circling group. That led to a fast 500 because I wanted to make sure no one caught me.
Thursday Jan 23, 2014 #
Note
(rest day)
Wednesday Jan 22, 2014 #
Biking warm up/down 8:10 [2] 2.36 mi (3:28 / mi)
ahr:116 max:129
Biking 2:44 [5] 1.0 mi (2:44 / mi)
ahr:145 max:154
Was tired of seeing my cruise to a 2:59 being topped on the local leaderboad by a 2:55, so I decided to take care of that. Went out a little too hard and didn't pay attention to my ghost who passed me coming off the last turn and I couldn't rally to catch him.
#2 overall at the Y (out of 57).
Biking 23:32 [3]
ahr:129 max:141
I noticed that I had never done this route, so it was an easy choice. Went against the 190 pacer early, but it took almost 200 to stay ahead of him, bumped him up to 200 at the halfway point and he gave me a late challenge.
Biking warm up/down 5:00 [2] 1.36 mi (3:41 / mi)
ahr:115 max:127
Chasing Dragons (poorly - 9,372)
Tuesday Jan 21, 2014 #
Note
(rest day)
Monday Jan 20, 2014 #
Swimming 43:14 [3] 1.08 mi (40:02 / mi)
1:33,37,35,36,36,36
3:36,32
1:39 IM
The first half of the 500 is running time - I was delayed at the 25, checking whether this kid would be swimming in the middle, then I almost ran into him even though I was right next to the wall on the third lap - right in front of the clueless lifeguard. So I just asked the kid what he was going to do, so that I wouldn't get in his way...
Must have lost at least 30 seconds.
Biking warm up/down 14:00 [2] 4.0 mi (3:30 / mi)
Biking 27:58 [4] 8.38 mi (3:20 / mi)
ahr:138 max:167
Set the pacer at 190, as I didn't think I could hang with my ghost (around 203). It turns out the ghost was riding with the pacer for more than the first half and I opened up as much as 6-7 seconds on them. The ghost cut the margin to zero with 3 miles to go, but I fought him off, then with a mile to go came up with a tougher goal - break 28 minutes - had to go sub-3 the last mile to make it.
Biking 3:19 [3] 1.0 mi (3:19 / mi)
ahr:129 max:140
Was going to just coast thru a w/dn, but couldn't go that easy.
Sunday Jan 19, 2014 #
Map Hike 1:23:58 [1] 2.39 mi (35:05 / mi) +113m 30:36 / mi
Saturday Jan 18, 2014 #
Swimming 44:00 [3] 1.02 mi (43:07 / mi)
All 1:35 or better
High 3:30s
Hashing 1:11:48 [2] 3.85 mi (18:38 / mi) +112m 17:05 / mi
Friday Jan 17, 2014 #
Biking 11:40 [3] 2.93 mi (3:59 / mi)
ahr:119 max:150
Made it to the Y in time to do some biking and avoid a second straight missed day.
Biking 23:58 [3] 6.98 mi (3:26 / mi)
ahr:134 max:150
Stayed with my ghost early, but could not hang at P=200.
Biking 2:59 [3] 1.0 mi (2:59 / mi)
ahr:131 max:150
Thursday Jan 16, 2014 #
Note
(rest day)
Wednesday Jan 15, 2014 #
Biking warm up/down 6:32 [3] 2.03 mi (3:13 / mi)
ahr:120
Beat my ghost safely.
Biking 28:13 [3] 8.38 mi (3:22 / mi)
ahr:133 max:156
Thought I had no chance against my ghost (P=199), but he was behind the 190 pacer early, so I walked him down and had a 10 second lead with a mile to go. Went hard, but he still gained and flashed ahead of me with about 0.05 to go, but I picked him right back off.
Not sure what's different about the power ratings on the bikes at different facilities. I like to think I did as well today as a year ago, even though the power was "lower", since the time was very slightly faster.
Biking warm up/down 3:19 [3] 1.0 mi (3:19 / mi)
ahr:128 max:132
Biking 5:00 [3] 1.25 mi (4:00 / mi)
ahr:118 max:123
only 10,456 points
Tuesday Jan 14, 2014 #
Swimming 1:30:00 [3] 1.25 mi (1:11:59 / mi)
8x50 - start vertical and stay in position; head out of water on tehy way back to watch hand entry
8x75 - 50 triple catch drill (25 each arm) + 25 swim
6x50 - 10 kicks on side (looking down), 3 strokes to other side
6x50 - odd easy focus on techniques, even hard
4x25 sprint
200 easy
Monday Jan 13, 2014 #
Biking warm up/down 3:25 [3] 1.02 mi (3:21 / mi)
ahr:108 max:125
Edged out the 190 pacer. The bikes at the training center are now online!
Biking 38:21 [3] 10.67 mi (3:36 / mi)
ahr:133 max:149
Beat my ghost by over 4 minutes. Had the 190 pacer and it took 175 to catch him.
Biking warm up/down 10:00 [2] 2.5 mi (4:00 / mi)
ahr:139
26,638 points
P=119, C=56
Sunday Jan 12, 2014 #
Swimming 34:29 [3] 0.94 mi (36:41 / mi)
1:35,40,40,40,40,39
3:41,38
Was at risk of a goose egg today, but I was able to sneak in a swim at 4:30 when lap swimming opened, and still made Luke's 5:15 hockey game (a 3-0 win).
Saturday Jan 11, 2014 #
Swimming 40:20 [3] 1.02 mi (39:32 / mi)
1:32,35,35,36,35
3:39,40
At Eastside with the cooler water before heading off to Jason DeJoy's funeral. He was a major factor in raising the bar in Monroe County XC, making it one of the top leagues in the country, and will be sorely missed by his opposing coaches, as well as the students and athletes whose lives he has impacted in such a positive manner.
Biking warm up/down 8:14 [3] 2.36 mi (3:29 / mi)
ahr:122
Biking 27:54 [3] 7.6 mi (3:40 / mi)
ahr:140 max:153
Was going to go with a 180 pacer, but my ghost was about 205, so I hung with him as long as I could, which was almost 4 miles, thru the uphills, then couldn't keep up on the downhills.
Good sign that perhaps I have just been loafing a little and can be closer to last year's efforts (27:07 was the best).
Biking warm up/down 9:39 [3] 2.91 mi (3:19 / mi)
Wanted to break 10 minutes, which turned out to be easy with a downhill stretch late. Not too far off my 9:25 best from 3/30.
595+ Calories for the day. At 1586 for the month, on the way to 5000.
Friday Jan 10, 2014 #
Note
(rest day)
Thursday Jan 9, 2014 #
Note
(rest day)
Wednesday Jan 8, 2014 #
Swimming 47:00 [3] 1.14 mi (41:13 / mi)
1:37,42,42,42,42
3:40,35
54,55,50,51 (ba/br/ba/br)
Pool was quite warm and my arms were shot from shoveling yesterday, so I was slow.
Biking 29:34 [3] 7.44 mi (3:58 / mi)
ahr:126
Tougher to do this after the swim.
Biking warm up/down 3:30 [3] 1.0 mi (3:30 / mi)
max:114
375+ Calories today.
Tuesday Jan 7, 2014 #
Strength (Snow Shoveling) 20:00 [1]
Monday Jan 6, 2014 #
Note
(rest day)
Sunday Jan 5, 2014 #
Biking warm up/down 5:06 [3] 1.5 mi (3:24 / mi)
ahr:113 max:127
59 Calories - I will try to get the 5000 calories per the January challenge. It will be easy if I can encourage them to get the Bills bikes online - there is just a network protocol issue of some sort.
Biking 26:34 [3] 7.22 mi (3:41 / mi)
ahr:124 max:135
324 Calories
Biking 14:26 [3] 4.01 mi (3:36 / mi)
ahr:120 max:135
173 Calories, so 556 for the day.
Saturday Jan 4, 2014 #
Swimming 42:05 [3] 1.08 mi (38:58 / mi)
1:33,35,36,34,33
3:35,28
1:41 IM
Thursday Jan 2, 2014 #
Hiking 30:07 [1] 2.01 mi (15:00 / mi) +4m 14:54 / mi
Wednesday Jan 1, 2014 #
Note
(rest day)