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Training Log Archive: bishop22

In the 31 days ending Jan 31, 2017:

	activity	#	time	miles		km		+m
	Biking	9	7:00:34	102.76		165.38
	Swimming	7	4:47:00	7.33	(39:09)	11.8	(24:20)
	Walking	4	2:42:36	8.38	(19:24)	13.49	(12:03)	4
	Hashing	1	1:30:00	6.0	(15:00)	9.66	(9:19)
	Orienteering	1	1:18:43	4.5	(17:30)	7.24	(10:52)
	Running	2	54:40	4.09	(13:22)	6.58	(8:18)	133
	Hiking	1	49:31	2.24	(22:06)	3.61	(13:44)
	PT	2	30:00
	Elliptical	1	20:00	2.0	(10:00)	3.22	(6:13)
	Total	27	19:53:04	137.3		220.96		138
	[1-5]	27	19:52:51
averages - weight:177lbs

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Tuesday Jan 31, 2017 #

Note
(rest day)

Travel day from the west coast.

Monday Jan 30, 2017 #

Walking 50:58 [2] 2.86 mi (17:49 / mi)

To and from lunch with Chelsea, Christine and Lucy.

Sunday Jan 29, 2017 #

4 PM

Hiking 49:31 [2] 2.24 mi (22:06 / mi)

Hiked up the first part of the Black Mountain trail with Luke's family, etc.

Saturday Jan 28, 2017 #

1 PM

Walking 1:04:25 [3] 3.24 mi (19:53 / mi)

Went for a walk around Mountain View while visiting Chelsea and her new(-ish) baby Lucy!

Friday Jan 27, 2017 #

Note
(rest day)

Another day off as I had to pack for our early flight tomorrow AM, after Luke's hoop game.

Thursday Jan 26, 2017 #

6 PM

Biking 8:36 [3] 2.36 mi (3:39 / mi)
ahr:114 max:140 weight:180lbs

P=143, C=64
160 pacer

Biking 10:06 [3] 2.91 mi (3:28 / mi)
ahr:128 max:153

P=165, C=68
Stepped up and beat the 180 pacer. Had him by 6s at the mile and held on.

Biking 21:02 [3] 5.43 mi (3:52 / mi)
ahr:119 max:149

P=141, C=63
Used 150 as a floor, but up 25 w/ 2 to go.

Biking 3:07 [3] 1.0 mi (3:07 / mi)
ahr:125 max:134

P=182, C=69
Beat 200 pacer

Biking warm up/down 10:00 [2] 2.0 mi (5:00 / mi)

Wednesday Jan 25, 2017 #

Note
(rest day)

Day off as I was not up for a workout by the time Luke's game was over.

Tuesday Jan 24, 2017 #

6 PM

Biking 5:22 [3] 1.5 mi (3:35 / mi)
ahr:104 max:114 weight:176lbs

P=134, C=66
Easy with 150.

Biking 35:59 [3] 9.54 mi (3:46 / mi)
ahr:123 max:135

P=150, C=63
Took off on the 160 pacer, winning by 37s.

Biking warm up/down 5:00 [2] 1.0 mi (5:00 / mi)

Monday Jan 23, 2017 #

9 PM

Swimming 44:00 [3] 1.08 mi (40:45 / mi)
weight:177lbs

4:19/8:36
1:35,35,35,33,34
3:33,30,27

Long day at work (left at 7:15am, got home after 8:30pm, but I fought off the lazy that was creeping in and went for a swim.

Sunday Jan 22, 2017 #

2 PM

Hashing 1:30:00 [3] 6.0 mi (15:00 / mi)

FCH3 at Mendon Ponds. Long trail and I was one of only 5 that ran the whole thing. Ended at the beach parking lot after starting near devil's bathtub, so long jog/walk back, and I was the first one back (other than the car that drove back).

Saturday Jan 21, 2017 #

9 AM

Biking 42:58 [3] 10.01 mi (4:18 / mi)
ahr:124 weight:175lbs

P=145, C=60
Longer ride with the 160 pacer

Biking 5:00 [2] 1.0 mi (5:00 / mi)

Rang up 34,569 points in 5 minutes of coin toss, but doesn't count as some of the time I was the beneficiary of a bug that kept the 4x speed bonus stuck at 30 seconds remaining.

Biking warm up/down 1:20 [2] 0.25 mi (5:20 / mi)

Friday Jan 20, 2017 #

Note
weight:174lbs (rest day)

Drove both ways and had Luke's basketball game to catch, so took the day off.

Thursday Jan 19, 2017 #

2 PM

Biking 8:36 [3] 2.36 mi (3:39 / mi)
ahr:116 max:132 weight:176lbs

P=146, C=64
With 160 pacer

Biking 22:01 [3] 5.37 mi (4:06 / mi)
ahr:129 max:145

P=146, C~61
With 160 again

Biking 3:16 [3] 1.0 mi (3:16 / mi)
ahr:131 max:150

P=165, C~66
With the 180 pacer for this short loop.

Biking 7:25 [3] 2.03 mi (3:39 / mi)
ahr:130 max:143

P=135, C=65
Easier with the 150 pacer.

Biking warm up/down 7:10 [2] 1.25 mi (5:44 / mi)

Wednesday Jan 18, 2017 #

9 PM

Swimming 38:00 [3] 0.97 mi (39:11 / mi)

8:36
1:32,35,35,34,32
3:35,28

It was the same lifeguard as last week and she had found my watch and put it in the "back" lost + found, not at the desk. So I went back to the desk and they took me to the back, but no watch - I'm sure it was scooped up as it was just out in the open where the employees punch in. Too bad she didn't give it to the desk and I would have gotten it back last Thursday AM, or if the desk person knew to check the back, it would have still been there.

Tuesday Jan 17, 2017 #

6 PM

Biking 8:24 [3] 2.36 mi (3:34 / mi)
ahr:116 max:124 weight:178lbs

P=152, C=65
Beat the 170 pacer

Biking 17:51 [3] 5.0 mi (3:34 / mi)
ahr:123

P=148, C=65
Gradually pulled ahead of 160 by 7 seconds.

Biking 6:56 [3] 2.03 mi (3:25 / mi)
ahr:128

P=158, C=67
Stepped up and took care of 175.

Biking warm up/down 7:30 [2] 1.5 mi (5:00 / mi)

Monday Jan 16, 2017 #

10 AM

Swimming 45:00 [3] 1.16 mi (38:47 / mi)
weight:177lbs

4:10/8:21
1:32,35,35,34,34
3:36,32
52,55,49,53

Would have had a negative split on the 500 but some guy stopped me when I was already only using half the lane. Luckily he only lasted about 5 minutes.

Sunday Jan 15, 2017 #

1 PM

Orienteering race 1:18:43 [3] 4.5 mi (17:30 / mi)
weight:179lbs

ROC Meet at Mendon Ponds for Winterfest. No snow, so no Ski-O - good for me, bad for Zach. Gary did a nice job taking us to a few locations that are impassable in the other seasons. Very rough route is here.

I see that AP calculated that I lost 4:42, but I didn't really lose anytime, except a few seconds on the last control because I cut in too early. I imagine the "lost time" is on the cleaner running legs where I looked slower.

Intermediate Long - Splits

Saturday Jan 14, 2017 #

3 PM

Walking 42:00 [1] 2.0 mi (21:00 / mi)

Dropped Luke off for his hockey game and went for a walk. Cut through the woods behind the rink over to Hard Rd and then went up to St. Paul's and through to Willink, and then another patch of woods to the Thomas stadium and back to the rink. Caught a few pokemon along the way.

Friday Jan 13, 2017 #

Note
(rest day)

Straight from work, following the Coach McDermott intro, to Luke's hoop game in Churchville. Lacked motivation to try to do something afterwards.

Thursday Jan 12, 2017 #

6 PM

Biking 33:44 [3] 7.87 mi (4:17 / mi)
ahr:121 max:136

P=148, C=60
Battling with 160 pacer.

Biking 10:31 [3] 2.91 mi (3:37 / mi)
ahr:125 max:137

P=152, C=63
With 165.

Biking warm up/down 8:00 [2] 1.6 mi (5:00 / mi)

Wednesday Jan 11, 2017 #

8 PM

Swimming 42:00 [3] 1.08 mi (38:53 / mi)

<4:15/8:24
1:34,34,33,32,31
3:32,27

A very expensive swim. I left my Garmin 235 on the deck and when I went back early Thursday morning it was gone and had not been turned in.

Tuesday Jan 10, 2017 #

6 PM

Biking 30:14 [3] 7.44 mi (4:04 / mi)

P=142, C=60
Beat the default 150 pacer by over a minute.

Biking 12:12 [3] 3.37 mi (3:37 / mi)

P=145, C=63
Beat the 160

Biking warm up/down 5:00 [2] 1.0 mi (5:00 / mi)

Monday Jan 9, 2017 #

9 PM

Swimming 38:00 [3] 0.94 mi (40:25 / mi)
weight:180lbs

8:36
1:35,37,35,34,31
3:32,26

My back was fine while I was in the water, but no so great before and after.

Sunday Jan 8, 2017 #

6 PM

PT 15:00 [1]
weight:178lbs

30 min of exercises, plus some core.

My back prevented me from doing some sort of exercive exercise. It was fine swimming yesterday, but when I went to get in the car to go to Buffalo, it felt off but I didn't go back inside for vitamin I, and by the time I got to Buffalo it was sore.

Saturday Jan 7, 2017 #

7 AM

Swimming 40:00 [3] 1.02 mi (39:12 / mi)
weight:175lbs

8:28
1:35,36,36,36,32
3:28,29,31

Swam in the AM before the hockey doubleheader. Drove to Buffalo for the Sabres game, then to Canandaigua for Luke's game. The Sabres game went well, with 6 of the 7 goals being scored in front of us, including 3 by the Sabres in the 3rd for a comeback 4-3 win. Luke's game did not go well. They stopped putting Canandaigua goals on the scoreboard.

Friday Jan 6, 2017 #

7 PM

Running 25:35 2.0 mi (12:47 / mi) +109m 10:56 / mi
ahr:135 max:176

Tried the treadmill with a different approach. Did 4 x 0.4 mi. jog, 0.1 mi. walk. Went 5.0, 5.1, 5.2 and 5.3 mph for 0.1 each time, with incline increasing 1%, 2%, 4% and 6% by interval.

Turned out to be a decent workout, and the higher incline was no tougher on my hip, unlike faster speeds.

Elliptical 20:00 2.0 mi (10:00 / mi)
ahr:99 max:148

Was considering doing another interval but some creepy guy got on the treadmill next to mine, when I was alone in a row of 11 machines, so I took that as a sign to move on to the elliptical machine.

Did 20 min of interval workout (1 min easy, 1 min hard), with 4/8 for easy and 10/11 for hard.

Forgot to turn of watch, and started it 50s late.

C • Creepy Guy 1

Thursday Jan 5, 2017 #

12 PM

Biking 20:00 [3] 6.7 mi (2:59 / mi)
weight:174lbs

Looks like they are setting up for some construction in the Field House as they had laid plywood on the track from the hallway door down to the far end, and had unplugged all of the bikes to do this. I tried plugging in the Expresso bikes, but they wouldn't boot, so I moved down to the newer DynaPower or whatever bikes.

I started out with a 20 minute test ride and my power averaged 131, 132, 134 and 138 at each of the 5 minute splits, so I must have averaged 131, 133, 138, 150.

C=68

Biking 15:21
ahr:118 max:147

P=127, C=68
Did a 5-mile ride as that is what I had time enough to do. The attached globe is just for HR info, but I started it 0.25 mi into the ride and forgot to stop for a while after...

Wednesday Jan 4, 2017 #

8 PM

Swimming 40:00 [3] 1.08 mi (37:02 / mi)

8:25
1:30,37,36,34,39
3:36,32
The first 100 took too much out of me as I tried to keep up with the next lane.

Tuesday Jan 3, 2017 #

6 PM

Biking 15:51 [3] 4.42 mi (3:35 / mi)
ahr:112 max:122

P=136, C=64
With 150 pacer.

Biking 12:47 [3] 3.37 mi (3:48 / mi)

P=131, C=62
140 was toast

Biking 12:15 [3] 2.93 mi (4:11 / mi)
ahr:126

P=145, C=61
Beat 155 by 10 seconds.

Biking warm up/down 7:00 [2] 1.25 mi (5:36 / mi)

Monday Jan 2, 2017 #

7 PM

Walking 5:13 [1] 0.28 mi (18:37 / mi) +4m 17:45 / mi
ahr:90 max:95 weight:179lbs

Was going to walk back via a longer route, but Walt had his car ready.

10 PM

PT 15:00 [1]

30 minutes of exercises

Sunday Jan 1, 2017 #

10 AM

Running 29:05 2.09 mi (13:55 / mi) +24m 13:26 / mi
ahr:146 max:166

Hustled down to the Freezeroo race after Mass to catch the finish. Ran backwards and saw Patty with 1/2 mile to go, then ran the last 0.9 miles with Walt.

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