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Training Log Archive: bishop22

In the 31 days ending Jan 31, 2019:

activity # timemileskm+m
  Biking12 10:40:39 170.48(3:45) 274.36(2:20) 48
  Swimming8 6:41:00 9.42(42:34) 15.16(26:27)
  Walking5 3:41:16 13.28(16:40) 21.37(10:21) 110
  Hashing3 2:45:04 6.81(24:14) 10.96(15:04) 305
  Running5 1:59:19 0.1 0.16 10
  Shuffling1 31:01 2.2(14:06) 3.54(8:46)
  Total32 26:18:19 202.29 325.56 473
  [1-5]32 26:12:28
averages - weight:181.8lbs

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Thursday Jan 31, 2019 #

7 PM

Biking warm up/down 15:00 [2] 3.09 mi (4:51 / mi)
ahr:93 max:109 weight:183lbs

P=97, C=62
109,540 Points on Outpost - Speed - 15 Min

Biking 4:38 [4] 1.5 mi (3:05 / mi)
ahr:133 max:149

P=206, C=69
The other day a guy was on the Expresso next to me and did this course in 4:40, then showed his Personal Trainer that he was atop the leader board, so I had to knock him down today.

Biking 17:07 [3] 5.0 mi (3:25 / mi)
ahr:135 max:158

P=179, C=67
Just staying ahead of a ghost from a year ago and with the 180 pacer.

Biking warm up/down 10:00 [2] 2.21 mi (4:31 / mi)
ahr:108 max:120

P=104, C=63
92,020 Points on Dragons Revenge - Speed - 10 Min

Biking warm up/down 4:30 [2] 1.01 mi (4:27 / mi)

Wednesday Jan 30, 2019 #

8 PM

Swimming 40:00 [3] 0.97 mi (41:14 / mi)
weight:182lbs

4:15/8:32
1:31,31,33,31,31,30 (pull)
12x25 IM order on 40

Tuesday Jan 29, 2019 #

1 PM

Running 34:11 intensity: (4 @0) + (16:10 @1) + (11:21 @2) + (5:40 @3) + (56 @4)
ahr:121 max:151

7 PM

Shuffling 31:01 intensity: (26:31 @1) + (4:16 @2) + (11 @3) + (3 @4) 2.2 mi (14:06 / mi)
ahr:104 max:148 weight:181lbs

Decided I was essentially pain-free in my left foot, so I sprinkled 3 x 1 minute jogs into my treadmill walk at the Y. Just went 6.0, 6.2 and 6.4 mph on those stretches.

Monday Jan 28, 2019 #

7 PM

Biking warm up/down 10:00 [2] 2.09 mi (4:47 / mi)
ahr:94 max:104 weight:181lbs

P=106, C=61
82,250 Points on Dragons Return - Speed - 10 Min

Biking 3:05 [3] 1.02 mi (3:01 / mi)
ahr:138 max:155

P=239, C=74
Went after this one and had a fairly quick ride

Biking 30:53 [3] 7.87 mi (3:55 / mi)
ahr:142 max:187

P=185, C=60
Started out with a 29:59 ghost and the 195 pacer but faded a bit a little over 3 miles. Made a hard climb around the 4-mile mark but only got within 4 seconds and knew it was over.

Biking warm up/down 5:00 [2] 0.83 mi (6:01 / mi)
ahr:116 max:130

P=100, C=54
28,670 Points on Dragons Revenge - Speed - 5 Min

Biking warm up/down 5:20 [2] 1.0 mi (5:20 / mi)

Running 1:08:54 intensity: (59 @0) + (30:27 @1) + (13:39 @2) + (17:24 @3) + (5:04 @4) + (1:21 @5) 0.01 mi (92:24:11 / mi) +10m 27:10:39 / mi
ahr:121 max:173

Sunday Jan 27, 2019 #

11 AM

Swimming 45:00 [3] 1.02 mi (44:06 / mi)
weight:182lbs

400 w/up 100 IM / 100 Free
6x100 pull 1:32,34,33,33,32,34
6x50 kick
100 easy
8x25 on 40 (IM Order)
200 w/dn
2 PM

Hashing 1:03:46 intensity: (17 @0) + (49:25 @1) + (6:45 @2) + (4:59 @3) + (2:20 @4) 2.37 mi (26:54 / mi) +157m 22:18 / mi
ahr:112 max:152

RH3 from Irondequoit Bay West. Cold day for a hash, and we were next to the frozen Bay but didn't go out on it. Otherwise it was a nice hash. Of course I'm still walking the whole way.

Saturday Jan 26, 2019 #

7 AM

Biking 59:41 intensity: (8:33 @1) + (34:22 @2) + (16:43 @3) + (3 @4) 19.8 mi (3:01 / mi) +6m 3:01 / mi
ahr:129 max:148 weight:181lbs

Group Cycle class at the Y.
2 PM

Running (Spectating) 1:26 intensity: (8 @0) + (1:18 @1) 0.01 mi (2:24:10 / mi)
ahr:77 max:90

Watching Luke pop a 1:26 in the 600, despite doing almost no running in the last 2 weeks because of his hip issues.
4 PM

Walking 8:53 intensity: (2:07 @0) + (6:13 @1) + (27 @2) + (6 @3) 0.03 mi (4:57:50 / mi)
ahr:81 max:141

Luke's 4x800 did not go well. Ben led off and had his spike torn of his foot right at the start (and the hole created seems to make out unusable), then he ran into an absolute idiot from Churchville that crossed the track right in front of him as he was leading. So he only went 2:08, then Luke ran out of gas the last 300 and went 2:09, then Noah put up a 2:22 and it was over.

Friday Jan 25, 2019 #

Note
weight:180lbs (rest day)

Once again found it difficult to get exercise in after work on a Friday.

Thursday Jan 24, 2019 #

7 PM

Biking warm up/down 15:00 [2] 3.13 mi (4:48 / mi)
ahr:98 weight:180lbs

P=98, C=63
137,360 Points on Pirates Cove - Speed - 15 Min

Biking 19:38 [3] 4.53 mi (4:20 / mi)
ahr:132 max:146

P=190, C=59
Beat my selected ghost (not PR) by 15 seconds, so I could have used a more aggressive ghost for a change.

Biking 6:36 [3] 2.03 mi (3:15 / mi)
ahr:141 max:151

P=195, C=70
Made sure the average cadence stayed at 70.

Biking warm up/down 10:00 [2] 1.93 mi (5:11 / mi)
ahr:103 max:111

P=86, C=47
88,460 Points on Dragons Island - Speed - 10 Min

Biking warm up/down 4:10 [2] 1.02 mi (4:05 / mi)

Wednesday Jan 23, 2019 #

8 PM

Swimming 57:00 [3] 1.36 mi (41:54 / mi)
weight:181lbs

Last Sunday's Eastside workout (slightly shorter)
400 w/up (100 IM, 100 Free)
3x200 (50 kick/50 swim) - odd with flippers
3x200 (pull stroke count - was never above 18, as low as 15)
4x100: 1:35,34,32,32
300 no touch
100 w/dn

Tuesday Jan 22, 2019 #

7 PM

Walking 45:52 intensity: (3 @0) + (39:11 @1) + (5:41 @2) + (41 @3) + (16 @4) 3.1 mi (14:48 / mi)
ahr:107 max:148 weight:182lbs

Jumped on the treadmill at the Y. Started at 3.5 mph and went up 0.1 each 0.1 miles to 4.6, then 3.7 to 4.7, then 3.7 to 4.3.

Monday Jan 21, 2019 #

7 PM

Biking 6:21 [3] 1.75 mi (3:38 / mi)
ahr:122 max:132 weight:184lbs

P=173, C=63
Couldn't keep up with the ghost from November.

Biking warm up/down 2:06 [2] 0.5 mi (4:12 / mi)

Biking 25:16 [3] 6.98 mi (3:37 / mi)
ahr:139 max:153

P=177, C=62
This was this week's ride. I couldn't keep up with the ghost from last February, but I did make a comeback against the 185 pacer.

Biking warm up/down 5:00 [2] 0.98 mi (5:06 / mi)
ahr:106 max:114

P=90, C=49
42,130 Points on Dragons Island - Speed - 5 Min

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

8:35
1:33,35,33,33,31,34 (pull)
3:39, 37
47,57,48,57 (ba/br)

Sunday Jan 20, 2019 #

1 PM

Hashing 50:52 intensity: (40:14 @1) + (9:39 @2) + (53 @3) + (6 @4) 2.15 mi (23:40 / mi) +44m 22:14 / mi
ahr:91 max:152 weight:182lbs

RH3 from the Winfield
Short trail due to the wintry conditions (travel restrictions were lifted an hour before the start)

Saturday Jan 19, 2019 #

Note
(rest day)

Another rest day because of the nasty weather that came in after Luke and I went to watch Schroeder in the track meet at RIT. Luke was out because of his hip issue.

Friday Jan 18, 2019 #

Note
(rest day)

Was convinced to take the day off and go out to dinner before Luke's hockey game (comfortable win against a weaker team) instead.

Thursday Jan 17, 2019 #

6 PM

Biking 15:00 [2] 2.95 mi (5:05 / mi)
ahr:85 max:95

P=82, C=63
103,940 Points on Coin Toss - Speed - 15 Min

Biking 29:45 [3] 7.44 mi (4:00 / mi)
ahr:117 max:146

P=160, C=62

Biking warm up/down 2:50 [2] 0.61 mi (4:39 / mi)

Biking warm up/down 10:00 [2] 2.25 mi (4:27 / mi)
ahr:112

P=119, C=63
59,310 Points on Outpost - Speed - 10 Min

Wednesday Jan 16, 2019 #

8 PM

Swimming 57:00 [3] 1.36 mi (41:54 / mi)

Last Sunday's Eastside workout
600 w/up (100 swim / 50 kick)
4 x 100 pull on 1:50
400 (100 free / 100 IM)
4x50
400 no-touch
4x50 fr/ba/br/fr
200 w/dn

Tuesday Jan 15, 2019 #

6 PM

Biking 3:30 [3] 1.02 mi (3:26 / mi)
ahr:109 max:127 weight:184lbs

P=183, C=66

Biking 49:13 [3] 11.81 mi (4:10 / mi)
ahr:129 max:141

P=171, C=59
Used the 175 pacer to soundly beat my ghost (I had only done this once before)

Biking warm up/down 5:00 [2] 1.18 mi (4:14 / mi)
ahr:110 max:119

41,200 Points on Outpost - Speed

Biking warm up/down 3:45 [2] 0.76 mi (4:56 / mi)

Monday Jan 14, 2019 #

Note
(rest day)

Worked a bit late, then went out to dinner, so no swim tonight.

Sunday Jan 13, 2019 #

1 PM

Hashing 50:26 intensity: (11 @0) + (36:37 @1) + (10:12 @2) + (3:17 @3) + (8 @4) + (1 @5) 2.29 mi (22:02 / mi) +104m 19:18 / mi
ahr:111 max:158 weight:181lbs

RH3 from Lucien Morin Park. Although I'm not permitted to run right now, the hills meant that I could walk and stay fairly close to the FRBs for much of the trail.

Saturday Jan 12, 2019 #

7 AM

Biking 55:17 intensity: (6:56 @1) + (44:51 @2) + (2:33 @3) + (47 @4) + (10 @5) 18.2 mi (3:02 / mi) +7m 3:02 / mi
ahr:127 max:161 weight:181lbs

Group Cycle class at Bayview. This week's instructor actually showed up, so I got in a much tougher workout.

Friday Jan 11, 2019 #

8 PM

Running (Spectating) 11:06 intensity: (34 @0) + (10:32 @1) 0.03 mi (6:12:10 / mi)
ahr:86 max:108

Laps 8, 9, 10 and 11 were Luke's 4 laps of his leg of the DMR. He was 2:01.97 overall. The team broke the school record by about 12 seconds!

I was late hitting the split on Sean's 3rd lap, so 3 & 4 are wrong.
10 PM

Running (Spectating) 3:42 intensity: (1:01 @0) + (2:41 @1) 0.05 mi (1:14:26 / mi)
ahr:77 max:100

This was Luke's Sprint Medley team's race, with Luke anchoring in 51.9. I missed his 200 split. Luke stayed close to Penfield, who had a very strong anchor, and the team broke the school record (held by a very good 2001 team) by several seconds.

Thursday Jan 10, 2019 #

6 PM

Biking 10:00 [2] 2.15 mi (4:39 / mi)
ahr:94 max:114 weight:181lbs

P=112, C=63
88,630 Points on Pirates Cove - Speed - 10 Min

Biking 3:08 [3] 1.02 mi (3:04 / mi)
ahr:128 max:145

P=220,C=74

Biking 7:46 [3] 2.36 mi (3:17 / mi)
ahr:132 max:146

P=187, C=67

Biking 19:13 [3] 5.43 mi (3:32 / mi) +28m 3:29 / mi
ahr:132 max:153

P=177, C=64

Biking 5:00 [2] 1.11 mi (4:30 / mi)
ahr:107 max:127

P=110, C=59
51,230 Points on Pirates Cove - Speed - 5 Min

Biking warm up/down 7:30 [2] 1.52 mi (4:56 / mi)

Wednesday Jan 9, 2019 #

8 PM

Swimming 52:00 [3] 1.14 mi (45:36 / mi)
weight:182lbs

~4:18/8:40
1:34,32,33,32,31,28 (pull)
52,45,50,54,46,55 (fl/ba/fr kick)
12x25 IM order

Tuesday Jan 8, 2019 #

7 PM

Walking 33:16 [1] 2.0 mi (16:38 / mi) +12m 16:19 / mi
ahr:88 max:105 weight:182lbs

Just a walk around the neighborhood after work before tuning into the Sabres game.

Had my return visit to Dr. Valvo today and picked up my orthotics. If, after 4 weeks of wearing them, I am pain free, then I can start back with 3x1 min jog, 9 min walk, and ramp up if I remain pain free.

Monday Jan 7, 2019 #

7 PM

Biking 11:31 [3] 2.93 mi (3:56 / mi)
ahr:118 max:129 weight:183lbs

P=169, C=62

Biking 2:57 [3] 1.0 mi (2:57 / mi)
ahr:124 max:156

P=220, C=72

Biking 4:49 [3] 1.5 mi (3:13 / mi)
ahr:129 max:139

P=180, C=66

Biking 6:31 [3] 2.03 mi (3:13 / mi)
ahr:137 max:154

P=193, C=71

Biking 14:25 [3] 4.01 mi (3:36 / mi)
ahr:131 max:148

P=171, C=64

Biking warm up/down 8:45 [2] 1.75 mi (5:00 / mi)

Sunday Jan 6, 2019 #

11 AM

Swimming 1:05:00 [3] 1.53 mi (42:29 / mi)
weight:184lbs

9:11 (fr/ba/fr/br/fr)
1:34,38,36,36,36,37 (swim on 1:50)
6x50 on 55 (46-48)
100 back
8x50 kick (high 40s ba, low 50s fl/fr)
12x25 IM order
200 no-touch
200 w/dn

Saturday Jan 5, 2019 #

7 AM

Biking 50:01 intensity: (2:20 @1) + (16:53 @2) + (26:19 @3) + (4:20 @4) + (9 @5) 15.7 mi (3:11 / mi) +7m 3:11 / mi
ahr:136 max:162 weight:182lbs

Instructor was a no-show at the group cycle class. At least someone was able to play tunes.

Friday Jan 4, 2019 #

6 PM

Walking 30:43 intensity: (15 @0) + (30:28 @1) 1.78 mi (17:15 / mi)
ahr:90 max:109

Walked to dinner with Christine (Luke drove and met us there)

Thursday Jan 3, 2019 #

6 PM

Biking warm up/down 10:00 [2] 1.93 mi (5:11 / mi)
ahr:87 max:94 weight:181lbs

P=84, C=54
63,260 Points on Coin Toss - Speed - 10 Min

Biking 26:51 [3] 7.22 mi (3:43 / mi)
ahr:132 max:153

P=170, C=66
Tried to go a little easier today

Biking 8:31 [3] 2.36 mi (3:37 / mi)
ahr:132 max:154

P=160, C=64

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

Biking warm up/down 5:00 [2] 0.97 mi (5:09 / mi)
ahr:104 max:112

P=70, C=52
34,370 Points on Coin Toss - Speed - 5 Min

Wednesday Jan 2, 2019 #

8 PM

Swimming 43:00 [3] 1.02 mi (42:09 / mi)
weight:181lbs

~4:10/8:17
1:30,31,31,31,30,30 (pull)
50,46,51,50,47,52 (kick)
46,54,47,56 (ba/br)

Tuesday Jan 1, 2019 #

9 AM

Walking 1:42:32 intensity: (12 @0) + (1:38:04 @1) + (4:16 @2) 6.37 mi (16:06 / mi) +98m 15:22 / mi
ahr:96 max:135 weight:181lbs

Since I'm not allowed to run, I just walked around to spectate at the Freezeroo race this morning. Went a couple of stretches with Walt, but couldn't keep up with him at the end.

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