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Training Log Archive: bishop22

In the 31 days ending Aug 31, 2014:

activity # timemileskm+m
  Strength13 8:48:00
  Biking9 5:36:06 60.5 97.37
  Orienteering3 3:04:24 5.83(31:37) 9.39(19:39) 99
  Walking3 2:52:49 5.7(30:19) 9.17(18:50) 74
  Swimming3 2:36:40 3.75(41:46) 6.04(25:57)
  Hiking2 1:50:00 4.25(25:53) 6.84(16:05)
  Elliptical1 10:00 1.0(10:00) 1.61(6:13)
  Total28 24:57:59 81.04 130.41 173

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Sunday Aug 31, 2014 #

10 PM

Strength 30:00 [1]

10 of the exercises

Saturday Aug 30, 2014 #

1 PM

Strength 40:00 [1]

Most of the exercises...
4 PM

Swimming 46:40 [3] 1.14 mi (40:56 / mi)

4:17/8:41
1:38,40,39,38,39
3:48,48 (on 4:15)
8x25 kick in about 23-24 for each (fins of course)

Biking 3:18 [3] 1.0 mi (3:18 / mi)
ahr:105

P=163,C=68
Retook the season lead.

Biking 3:22 [4] 1.02 mi (3:18 / mi)
ahr:139 max:149

P=178,C=72
Couldn't get the season leader yet (under 3) but hustled to take #2.

Biking 4:47 [4] 1.5 mi (3:11 / mi)
ahr:150 max:168

P=183,C=73
Leader was 4:30, so I made sure to edge our #2 (was 4:51).

Biking 6:39 [4] 2.03 mi (3:17 / mi)
ahr:147

P=178,C=70
Leader was 6:50, so no problem.

Felt very good on the bike today, no pain and I think I could have upped the cadence. However, this evening I am definitely feeling the effects of the workouts today.

Friday Aug 29, 2014 #

10 AM

Strength 1:15:00 [1]

PT appointment. Up to 19 exercises:
Gait stretch + sway + twist
Sink straight + bend + gait
abduction
sliding foot back
raised gait + hamstring
doorway frame + high/low
walk forward + backward + sideways
arm extensions + leg extensions
plank-ups (new today)
heel forward (new today)

Thursday Aug 28, 2014 #

11 PM

Strength 20:00 [1]

Just a subset of exercises before bed.

Wednesday Aug 27, 2014 #

Note

A fair amount of walking during Parent Orientation at the University of Rochester. Chris dropped Zach off yesterday, we attended some sessions today, then took him out for dinner before he went back to campus for the duration.
7 AM

Swimming 40:00 [3] 1.16 mi (34:29 / mi)

just about 9:00
1:38,46,46,47,42
4:00, 3:50 (on 4:30)
added 8x25 kicking with fins to the mix to work on strengthening hip stuff.

Tuesday Aug 26, 2014 #

9 PM

Strength 45:00 [1]

Just about all of the exercises today.

Monday Aug 25, 2014 #

7 PM

Orienteering 50:11 [1] 1.75 mi (28:38 / mi) +70m 25:29 / mi

Emery Park Map Hike - knocked off 8 controls on the NW portion of the map - and wrote the codes down this time.
10 PM

Strength 35:00 [1]

Most of the exercises

Sunday Aug 24, 2014 #

7 PM

Strength 50:00 [1]

Pretty much all of the exercises while waiting for Luke to run before dinner.

Saturday Aug 23, 2014 #

1 PM

Orienteering 44:00 [1] 1.76 mi (25:00 / mi)

Map Hike at Hunters Creek while Z ran before the Bills debacle. Did exactly one control (14, I think).
C • debacle 3

Friday Aug 22, 2014 #

11 AM

Strength 1:00:00 [1]

Didn't get around to the sliding exercise, but did all the others plus two new core exercises plus walking sidesteps.

Then it was off to Williamsville for some minor face surgery.

Thursday Aug 21, 2014 #

10 AM

Strength 40:00 [1]

Did most of the exercises during the closed final practice at camp.

Wednesday Aug 13, 2014 #

6 PM

Orienteering 1:30:13 [1] 2.32 mi (38:53 / mi) +29m 37:26 / mi

Combo map hike and course vetting at Sardinia. Got 5 map hike controls but only remember three codes. Patty did a loop in the south and got to the trail by the last control as I was coming out. I think I also vetted 5 controls, with one that needs to be changed.

Was feeling more mobile again today, so that was good.

Tuesday Aug 12, 2014 #

7 PM

Swimming 1:10:00 [3] 1.45 mi (48:16 / mi)

Made it back to swim practice and felt a little better in the water, but breaststroke kick is still very limited.

400 w/up (4x25 L arm, 25 R arm, 50 swim)
2x the following:
4x75 free (25 head above water, 25 head tilted up, 25 sprint 6 strokes)
200 pull
2x75 breast (25 pull then kick, 25 double-kick, 25 swim)
2x75 back (25 double-arm, 25 2 left, 2 right, 25 sprint 4 strokes) - only did this one once

10x25 with fins, odd catch-up, even almost
300 w/dn

Monday Aug 11, 2014 #

8 PM

Strength 35:00 [1]

PT exercises

Sunday Aug 10, 2014 #

9 AM

Walking 30:00 [1] 1.0 mi (30:00 / mi)

To 9:30 Mass and back - turned out to be in French (not as advertised) but that was interesting.

Saturday Aug 9, 2014 #

3 PM

Biking 30:00 [3] 7.5 mi (4:00 / mi)
ahr:121 max:135

Biking at the Omni hotel in Montreal after checking in, then taking a bus to the airport to pick up the rental car. Luckily, despite being denied on the phone, they offered a mini-van instead of a full-sized car for an extra $25/day, which made our trip with 6 people possible.
5 PM

Biking 1:10:00 [3] 1.95 mi (35:50 / mi)

A walk up to Mont Royal Park around a bit and back.

Lots of tiny bugs on Peel St heading up to the park - John had warned me but I didn't realize how severe it would be.
7 PM

Walking 30:00 [1] 1.2 mi (25:00 / mi)

Walking to and from dinner - pretty worn out at the end. Definitely overdid it today.

Friday Aug 8, 2014 #

2 PM

Biking 1:10:00 [3] 15.0 mi (4:40 / mi)

Chris, Chelsea, Luke and I rented bikes, with Chris's sister's family and rode out to the falls that are 50% taller than Niagara falls right near the river east of Quebec City. Did some pick-ups on the way out, but legs were more tired in the return trip, following the hike.

Hiking 30:00 [1] 1.0 mi (30:00 / mi)

Chris came back to the bikes, so I went up the steps to the shelters overlooking the falls. I think it was 486 steps in all. I came back down a steep path that was hidden.

Thursday Aug 7, 2014 #

3 PM

Strength 38:00 [1]

PT exercises on Deck 12 during our day at sea.

Biking 42:00 [2] 10.5 mi (4:00 / mi)
max:146

Did 5 x 1 mile intervals with 0.75 recovery. Worked particularly hard on #s 2 & 3 to crush my post-surgery heart rate PR.

Monday Aug 4, 2014 #

10 AM

Walking 1:52:49 [1] 3.5 mi (32:14 / mi) +74m 30:15 / mi

This was walking around Halifax, mostly checking out the Citadel.
4 PM

Elliptical 10:00 [2] 1.0 mi (10:00 / mi)

Bikes were occupied, so I jumped on the elliptical for a bit, while Luke hit the treadmill.

Biking 21:00 [2] 5.0 mi (4:12 / mi)
max:128

Switched when a bike opened up. Late pick up got my HR up.

Sunday Aug 3, 2014 #

Hiking 1:20:00 [1] 3.25 mi (24:37 / mi)

Cruise landed in Bar Harbor and we just barely made it to Mass at 9:45 (or 9:49). Then jumped on the free shuttle bus out to Acadia Park and went for a hike with Chris while Zach and Chelsea, Luke and John ran.

Strength 30:00 [1]

Got most of the PT exercises in.

Saturday Aug 2, 2014 #

Biking 25:00 [3]

Some of the PT exercises
4 PM

Biking 30:00 [1] 7.5 mi (4:00 / mi)

Biking on the Maasdam after the cruise got underway

Friday Aug 1, 2014 #

1 PM

Biking 30:00 [2] 7.5 mi (4:00 / mi)

Biking in the hotel in Boston

Strength 30:00 [1]

PT exercises

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