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Training Log Archive: bishop22

In the 31 days ending Jan 31, 2015:

	activity	#	time	miles		km		+m
	Biking	9	6:59:56	110.13	(3:49)	177.24	(2:22)	6
	Swimming	6	4:13:15	6.49	(39:01)	10.45	(24:14)
	Running	1	1:17:44	5.13	(15:09)	8.26	(9:25)	70
	Deep Water Running	1	30:00
	Total	15	13:00:55	121.76		195.95		76
averages - weight:180lbs

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Saturday Jan 31, 2015 #

5 PM

Swimming 44:00 [3] 1.14 mi (38:35 / mi)

~8:30
1:31,34,35,33,33
3:35,29
51,55,51,54 (ba/br)

Friday Jan 30, 2015 #

6 PM

Biking warm up/down 6:50 [2] 2.03 mi (3:22 / mi)

P=170, C=71

Biking 18:38 [3] 5.43 mi (3:26 / mi)

P=186, C=70
HR sensor was not working on the middle bike (I got off the left bike because the pedals were squeaking.

Biking 7:03 [4] 2.36 mi (2:59 / mi)

P=229, C=24

Initially just wanted to beat the 205 pacer, but got off to a good start against my ghost, then saw the leader was 7:20, so wanted to go under that. Was able to stay ahead of the ghost, which was good as I got under the all-time facility best of 7:05.

Biking 10:00 [2] 2.5 mi (4:00 / mi)

P=135, C=63
40,342 points on the old Proving Grounds without much effort, physically or strategically.

Biking warm up/down 2:30 [2] 0.6 mi (4:10 / mi)

Thursday Jan 29, 2015 #

Note
(rest day)

Tuesday was a travel day, then drove to/from work from home on Wed and Thur. Was going to head to the Y but Chris had calzones ready when I got home.

Sunday Jan 25, 2015 #

1 PM

Biking 39:33 [2] 8.47 mi (4:40 / mi) +3m 4:40 / mi

Another bike ride from Wilbur's place, prior to our Pro Bowl departure. It was chilly this time, perhaps even below 60 degrees.

Saturday Jan 24, 2015 #

2 PM

Biking 49:47 [2] 10.65 mi (4:40 / mi) +3m 4:40 / mi

Biking around Wilbur's neighborhood in sunny Maricopa!

Wednesday Jan 21, 2015 #

6 PM

Biking 44:49 [3] 12.18 mi (3:41 / mi)
ahr:125

P ~ 180, C ~ 66
Still offline, but I saw Dan and he'll get them back on.
Started with the 190 pacer, put some distance on him, so upped him to 200 at 5 miles. He caught me with about 2 to go, and I held on. But PR was 43:14 from 2/6/13.

Biking 9:40 [3] 2.91 mi (3:19 / mi)
ahr:130

P ~ 188, C = 75
A co-worker did this course in just under 11 (with avg hr in the 150s) while I was on the other course, so I figured i'd give it a shot. Went lower gear to keep cadence around 75.

Biking warm up/down 5:00 [3] 0.5 mi (10:00 / mi)

Monday Jan 19, 2015 #

12 PM

Swimming 44:00 [3] 1.14 mi (38:35 / mi)

~8:35
1:36,37,36,34,34
3:37,30
1:42 IM

Deep Water Running 30:00
max:144

10 x 1 min easy / 1 min hard
10 min moderate

Biking 46:43 [3] 13.5 mi (3:28 / mi)
ahr:135

P=174, C=68
Had a ghost I thought I could beat, and after starting out a few seconds back, walked him down before halfway and held him off the rest of the way.

Sunday Jan 18, 2015 #

2 PM

Biking 2:57 [3] 1.0 mi (2:57 / mi)
ahr:113 max:136 weight:180lbs

P=217, C=74
Started out as a w/up - halfway in 1:34, but saw the leader was a familiar name and was only 2:59, so I went 1:25 for the second half.

Biking 14:21 [3] 4.42 mi (3:15 / mi)
ahr:124 max:153

P=175, C=70
Just worked on beating the 190 pacer.

Biking 18:16 [4] 5.43 mi (3:22 / mi)
ahr:133 max:152

P=192, C=69
Went after my ghost and was able to stay ahead by a few seconds (5 most frequently) the whole way.

Biking warm up/down 10:00 [2] 2.5 mi (4:00 / mi)
ahr:119 max:143

P=140, C=61
10 minutes of dragon chasing - the Y has still not upgraded to the new games. 33,961 points.

Biking warm up/down 3:30 [2] 0.7 mi (5:00 / mi)

Between courses...

Saturday Jan 17, 2015 #

12 PM

Swimming 40:00 [3] 1.02 mi (39:12 / mi)

4:21/8:39
1:38,40,38,39,38,34
3:38,34

Thursday Jan 15, 2015 #

12 PM

Biking 37:45 [3] 10.01 mi (3:46 / mi)
ahr:130

Still offline at work...

Biking 4:55 [2] 1.5 mi (3:17 / mi)

Biking warm up/down 1:15 [2] 0.25 mi (5:00 / mi)

Wednesday Jan 14, 2015 #

8 PM

Swimming 50:00 [3] 1.14 mi (43:51 / mi)

~8:40
1:36,37,36,35,33
3:38,29
3x50 kicking (fr, ba, br) - no fins because of achilles
1:40 IM

Watch battery getting low, so watch reset when I started.

Monday Jan 12, 2015 #

6 PM

Biking 38:19 [3] 10.01 mi (3:50 / mi)
ahr:126 max:146

P~180, C~66
Coach Schwartz was working out at the same time - wanted to ask him to stick around...

Biking 4:50 [3] 1.5 mi (3:13 / mi)

Not sure of the time on this - beat the 200 pacer.

Biking warm up/down 1:15 [2] 0.25 mi (5:00 / mi)

Sunday Jan 11, 2015 #

Note
(rest day)

Another day of rest - Luke lost an 8-6 thriller in Buffalo, then sat on the couch for football all afternoon.

Saturday Jan 10, 2015 #

Note
(rest day)

Took Zach to the Freezeroo, but couldn't even think about participating (I would have even walked the whole way if I could). I did walk around a bit near the halfway mark and saw most of Zach's last half mile (drove behind him on the final stretch in the park).

Friday Jan 9, 2015 #

12 PM

Swimming 42:00 [3] 1.14 mi (36:50 / mi)

4:18/8:40
1:37,36,35,36,36
3:43,39
1:46 IM

Wednesday Jan 7, 2015 #

6 PM

Biking 7:00 [3] 2.03 mi (3:27 / mi)

Bikes were offline and I didn't do a good job of remembering stats...

Biking 19:00 [3] 4.53 mi (4:12 / mi)

Biking 11:00 [3] 3.37 mi (3:16 / mi)

Biking 3:00 [3] 1.0 mi (3:00 / mi)

Biking warm up/down 2:00 [2] 0.5 mi (4:00 / mi)

Monday Jan 5, 2015 #

Note
(rest day)

Walt picked me up from work to go to John's basketball game in Amherst, instead of doing a workout.

Sunday Jan 4, 2015 #

8 AM

Swimming 33:15 [3] 0.91 mi (36:32 / mi)

4:14/8:30
1:40,41,41,41,41
3:42,41

Push-offs a little weak because of achilles issue.

Saturday Jan 3, 2015 #

Note
(rest day)

Worked for a bit in OP before Luke's hockey game at Holiday, then just watched football instead of going to the Y.

Friday Jan 2, 2015 #

Note
(rest day)

Up until 6am last night doing a project for work, then had to drive to Buffalo today to do more, even though we had been given the day off for a long weekend.

Brought workout stuff, but never made it down to the fitness center.

Thursday Jan 1, 2015 #

10 AM

Running 1:17:44 [2] 5.13 mi (15:09 / mi) +70m 14:32 / mi

Despite the sore achilles, I foolishly attempted to jog the Freezeroo race at Mendon Ponds Park. I was doing roughly 3 min jog / 30 sec walk, and it was going fine... until the downhill before the 3 mile mark when I felt a sharper twinge in the achilles. It was time to walk anyway, so I did, and then could not really jog after that, so I walked back to the start, skipping the last loop.

In almost 40 years of competitive running, this is the first time that I was unable to finish a race.

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