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Training Log Archive: bishop22

In the 31 days ending Dec 31, 2015:

activity # timemileskm+m
  Running12 6:32:15 35.91 57.79 156
  Biking6 4:25:34 74.01(3:35) 119.11(2:14)
  Swimming5 3:29:00 5.26(39:44) 8.47(24:41)
  Orienteering1 45:48 2.17(21:06) 3.49(13:06) 84
  Strength5 26:00
  Hashing1 10:00 1.0(10:00) 1.61(6:13)
  Walking1 5:00 0.5(10:00) 0.81(6:13)
  Total28 15:53:37 118.85 191.27 240
  [1-5]28 15:49:53
averages - weight:178.6lbs

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Thursday Dec 31, 2015 #

Note
(rest day)

Took the day off ahead of tomorrow's 7.5 mile Freezeroo race at Mendon. Would have been tough to squeeze in as I was headed to the Sabres game with an early start time of 6pm.

Wednesday Dec 30, 2015 #

5 PM

Biking 13:56 [3] 4.01 mi (3:28 / mi)
ahr:121 max:142

P=175, C=69
Had to do two courses to finish the mini-Yeti challenge for the month and this was one of them. Had the pacer set at 195.

Biking 16:26 [3] 5.0 mi (3:17 / mi)
ahr:130 max:142

P=179, C=72
The other course that I needed, again with the 195 pacer.

Biking 11:23 [3] 3.37 mi (3:23 / mi)

P=170, C=75
Another course to get me over 45 minutes for the day. Went easier, but higher cadence.

Biking warm up/down 4:00 [2] 1.0 mi (4:00 / mi)

1/3 of a mile after each course.

Tuesday Dec 29, 2015 #

7 PM

Running 34:52 intensity: (57 @1) + (15:48 @2) + (11:17 @3) + (6:50 @4) 3.5 mi (9:58 / mi)
ahr:141 max:154

User error on the new 235 - thought I had started the Garmin, but no, so the HR picks up in the middle (a little over 16 min and about 1.7 miles in).

Did 1 mi w/up of 5.0-6.0 mph during first half (+0.1 per 0.05), then held at 6.0.
0.05 walk (3.3)
1/2 mile going 6.0-6.9
0.05 walk
1/2 mile going 6.5-7.4
0.05 walk, 0.05 jog (5.0)
1/2 mile going 6.5-7.4
0.05 walk
1/2 mile going 6.0-6.9
1/4 mile jog (6.0) with 2 strides (7.0)

Strength 5:00 [1]

Medicine ball squeeze (4 sets), clams (30/side), fire hydrants (30/side).

Monday Dec 28, 2015 #

Note
weight:179lbs (rest day)

Neck was still sore from sleeping Saturday night, so I couldn't swim. Instead just watched the Sabres and MNF.

Sunday Dec 27, 2015 #

10 AM

Running 31:22 intensity: (26 @0) + (38 @1) + (6:22 @2) + (16:13 @3) + (7:43 @4) 3.01 mi (10:26 / mi) +81m 9:37 / mi
ahr:136 max:153

A short run in the rain at Chestnut Ridge on the way to the Bills game with Nate and Zach - of course, the run was not with them, just the trip.

Was going to try to do a loop, but had no map and the main trail out to 277 came up too soon.
C • Slackers... 1

Saturday Dec 26, 2015 #

3 PM

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

~4:10/8:25
1:35,34,36,34,34
3:36,34
51,55,50,54

Friday Dec 25, 2015 #

1 PM

Running 35:32 intensity: (3:18 @0) + (24 @1) + (4:20 @2) + (26:58 @3) + (32 @4) 3.15 mi (11:16 / mi) +6m 11:12 / mi
ahr:124 max:138

Annual Christmas Day jog, with Christine. Nate, Zach and Luke way ahead.

Thursday Dec 24, 2015 #

4 PM

Orienteering 45:48 [2] 2.17 mi (21:06 / mi) +84m 18:50 / mi

Map Hike controls at Hunters Creek while Zach was out running. Just did 3 controls and one seemed to be missing, but I did not have a compass with me. Actually, as it turned out, it was in my sweatpants pocket while I was running, but I didn't check that pocket.

Wednesday Dec 23, 2015 #

6 PM

Biking 9:53 [3] 2.91 mi (3:24 / mi)
ahr:121

P=174, C=72
With 190 pacer

Biking 10:52 [3] 2.93 mi (3:43 / mi)
ahr:129 max:137

P=183, C=70
Safely ahead of the 190 pacer.

Biking 19:50 [3] 5.37 mi (3:42 / mi)
ahr:135

P=175, C=69
Was going to go a bit easier with the 185 pacer, but saw that sub-20 was a good goal, so I buried him.

Biking warm up/down 4:00 [2] 1.0 mi (4:00 / mi)

0.25 after each loop, plus I accidentally started Lost Trail again instead of choosing Alpine Splash.
7 PM

Hashing 10:00 [3] 1.0 mi (10:00 / mi)

When I got to Walt's house, the hashers happened to be on a carol stop there, so I joined in with them for the rest of the trail.

Tuesday Dec 22, 2015 #

7 PM

Running 36:30 intensity: (3:24 @1) + (20:22 @2) + (6:42 @4) + (6:02 @5)

Gerbil at Y with Christine and Zach

1 mi w/up quite easy
3 abbreviated Kenyan surge intervals:
400T (6.7mph), 200I (7.2), 200R (7.7)

HR was still 154 about 45 seconds after I finished the last one and had moved down to 4mph, so was probably over 160. Could not have done a fourth one, although that was never the plan.

Monday Dec 21, 2015 #

Note
weight:177lbs (rest day)

Didn't want another 0 in the log, but at work past 7:30, then had to do some Christmas shopping before I run out of time.
10 PM

Strength 5:00 [1]

15 minutes of PT exercises during MNF.

Sunday Dec 20, 2015 #

Note
weight:177lbs (rest day)

Long day with 8am Mass, trip to EA for pre-game and game, then the 20th annual 20th and drive back to Webster for Luke's hockey game (a 3-3 tie, with Luke netting 2).

Saturday Dec 19, 2015 #

6 PM

Running 34:05 intensity: (3:00 @1) + (31:05 @2) 3.32 mi (10:16 / mi) +3m 10:14 / mi
weight:177lbs

Short run on the canal in the dark (but I did think to bring a headlamp), before Luke's hockey game at Thomas Creek (a 1-goal win, with Luke scoring another goal).

Friday Dec 18, 2015 #

7 PM

Biking 26:46 [3] 7.22 mi (3:42 / mi)
ahr:123 max:138

P=163, C=68
A little sluggish, but used the 180 pacer.

Biking 19:23 [3] 5.43 mi (3:34 / mi)
ahr:132

P=169, C=70
Was a ways ahead of 180, so I bumped him to 200 until he caught me and rode in with 190.

Thursday Dec 17, 2015 #

3 PM

Strength 5:00 [1]

Did 20 minutes of PT exercises
Gait and other stair, 2 sink, 2 standing (heel straight out and toe out to sides), clams, fire hydrants.
6 PM

Running 31:54 intensity: (2:30 @1) + (29:24 @2) 3.08 mi (10:21 / mi) +18m 10:10 / mi

Easy run around the neighborhood, with a 30s walk each 5 minutes.

Wednesday Dec 16, 2015 #

7 PM

Swimming 42:00 [3] 1.02 mi (41:10 / mi)

8:24
1:34,36,34,33,33
3:37,32

Had to cut it a bit short as my calves and arches were cramping a little.

Tuesday Dec 15, 2015 #

6 PM

Running 35:40 intensity: (2:15 @1) + (17:38 @2) + (2:46 @3) + (8:31 @4) + (4:30 @5) 3.87 mi (9:13 / mi)
weight:179lbs

1 mi w/up in Field House (4.5 laps)
Then to the treadmill:
1.5mi going up 0.1 every 0.1 (6.0-7.4)
110 walk, 330 jog
1 abbreviated Kenyan surge interval: 400T (6.9), 200I (7.2), 200R (7.7)
110 walk, 330 jog
6 x 100yd strides barefoot on turf

Strength 6:00 [1]

Did some squeezes, clams and fire hydrants

Monday Dec 14, 2015 #

Note
weight:178lbs (rest day)

Arrived home just before the Sabres game started and Christine already had a pizza in the oven and some Five Guys fries that were still warm, so how am I expected to get out the door for exercise?

Sunday Dec 13, 2015 #

8 AM

Running 28:56 intensity: (2:30 @1) + (26:26 @3) 3.03 mi (9:33 / mi) +21m 9:21 / mi

Short run from Chris's parents before heading to the Bills game. Walked 30s every 5 minutes, but still averaged 9:33 pace, even after a slow first half mile when I was questioning whether I should be out, but things loosened up after that and I had some comfortable quicker stretches.

The Bills loss made for a LONG drive home.

Saturday Dec 12, 2015 #

7 AM

Swimming 45:00 [3] 1.14 mi (39:28 / mi)
weight:180lbs

8:37
1:36,38,39,37,37
3;37,35
54,58,51,56

Friday Dec 11, 2015 #

Note
(rest day)

Was too tired and hungry to rally for a workout after getting home after 7.

Thursday Dec 10, 2015 #

7 PM

Biking 20:21 [3] 4.53 mi (4:30 / mi)
ahr:124 weight:180lbs

P=173, C=64
Slowest time on this route as I tried not to overdo it. The plan was to run today, but my calves were pretty tight and my right groin/hip was not comfortable.

Biking 20:10 [3] 5.37 mi (3:45 / mi)
ahr:129 max:140

P=172, C=66
Slowest by 6 seconds (had done 20:04 twice).

Biking 6:51 [3] 2.03 mi (3:22 / mi)

P=163, C=76
Tried to go higher cadence after slacking on the other loops.

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

Wednesday Dec 9, 2015 #

Note
(rest day)

Ended a 10-day workout streak by taking Luke out for pizza & boneless after his hoop game - a 52-47 loss to RH who played their top 5 in the 1Q to take an early lead.
C • boneless... 4
4 PM

Strength 5:00 [1]

15 min of PT exercises

Tuesday Dec 8, 2015 #

6 PM

Running 32:30 [2] 3.14 mi (10:20 / mi) +3m 10:18 / mi

Mostly easy run around the village before Mass.

Monday Dec 7, 2015 #

8 PM

Biking 3:14 [3] 1.0 mi (3:14 / mi)
ahr:108 max:117 weight:180lbs

P=170, C=80
A high cadence w/up. Facility season best.

Biking 3:29 [3] 1.02 mi (3:25 / mi)
ahr:104 max:113

P=164, C=75
Facility season best by 22 seconds

Biking 4:57 [3] 1.5 mi (3:18 / mi)
ahr:112 max:118

P=164, C=76
Facility season best by 11 seconds

Biking 6:50 [3] 2.03 mi (3:22 / mi)
ahr:113 max:121

P=165, C=74
Facility season best by 1:28

Biking 6:33 [3] 2.03 mi (3:14 / mi)
ahr:120 max:134

P=179, C=77
Leaderboard was slightly more challenging for this one, but still season best by 5 seconds.

Biking 11:13 [3] 3.37 mi (3:20 / mi)
ahr:119 max:136

P=177, C=74
One more season best, by 47 seconds.

Biking warm up/down 3:00 [2] 0.75 mi (4:00 / mi)

This was 0.1 after each loop and 0.25 after last loop. Goal was to break things up and keep it a little easier than last time, in the hope of not waking up in pain tonight.

Sunday Dec 6, 2015 #

9 AM

Running 28:52 [2] 3.0 mi (9:37 / mi) +24m 9:23 / mi

Fahrenholz loop before the Bills game. Forced myself to stay above 10 min per mile as a recovery run, since my VDOT from the race says my E/L pace is around 10:40.

This is 3, regardless of what Garmin says.

Saturday Dec 5, 2015 #

10 AM

Running race 25:32 [5] 5.0 km (5:06 / km)
weight:178lbs

1st Freezeroo race - 5K in Gates
8:25, 8:07, 8:11 pace for last 1.1
So, knocked 36 seconds off my post-surgery PR from the St. Rita's race.
C • Congrats 4

Running warm up/down 7:00 [2] 0.7 mi (10:00 / mi)

Walking warm up/down 5:00 [1] 0.5 mi (10:00 / mi)

Post-race walk served as w/dn.

Friday Dec 4, 2015 #

7 AM

Swimming 38:00 [3] 0.94 mi (40:25 / mi)

8:46
1:35,37,38,39,36
3:28,38

They put up the rope across the pool 3 minutes early, so I didn't finish the mile.

Thursday Dec 3, 2015 #

7 PM

Running 29:30 [3] 3.0 mi (9:50 / mi)
weight:179lbs

Ran 3 miles with 30s walking after each 1/2 mile. During the run (well, mostly jog) part of this, I went up 0.1 each 0.1 mi, so by 1/2 it was:
5.5-5.9mph, 6.0-6.4, 6.5-6.9, 7.0-7.4, 6.5-6.9, and 6.4-6.0

Wednesday Dec 2, 2015 #

9 PM

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

8:34
1:36,39,38,36,35
3:39,34

Tuesday Dec 1, 2015 #

7 PM

Biking 32:58 [3] 9.54 mi (3:27 / mi)
ahr:123 max:138 weight:179lbs

P=182, C=72
Had 180 pacer for 1 mile, but got ahead so 190 for almost a mile, then 200 and held him off.

Woke up in the middle of the night with a sore right hip, which is the second time that has happened after biking. Last time I was on the couch and thought that was the reason; now, I'm not so sure.

Biking 4:59 [3] 1.5 mi (3:19 / mi)

P=163, C=75
Just keeping it under 5.

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

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