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Training Log Archive: bishop22

In the 31 days ending Oct 31, 2019:

activity # timemileskm+m
  Coaching12 11:58:31 36.46(19:43) 58.67(12:15) 38
  Orienteering5 4:26:36 15.47(17:14) 24.9(10:43) 221
  Biking4 3:16:33 48.17(4:05) 77.52(2:32) 328
  Swimming4 2:51:00 3.97(43:04) 6.39(26:45)
  Running6 2:16:10 10.94(12:27) 17.61(7:44) 38
  Hashing2 1:45:38 6.93(15:15) 11.15(9:28) 93
  Hard Core4 1:05:00
  Walking1 31:41 0.8(39:28) 1.29(24:31)
  Total30 28:11:09 122.74 197.53 718
  [1-5]30 26:53:13
averages - weight:179lbs

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Wednesday Oct 30, 2019 #

8 PM

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

>4:25/8:52
1:33,34,34,33,34,33
6x50 kick
4x50 ba/br

Tuesday Oct 29, 2019 #

Note
weight:181lbs (rest day)

Drove during practice to haul some pumpkins from the farm market the kids ran to, back to the school. Then stayed late so they could do some carving/decorating after practice.

Monday Oct 28, 2019 #

4 PM

Coaching 20:00 [3] 2.0 mi (10:00 / mi)
weight:181lbs

Did some moving around during practice today to set up the loop, jogged around it with the team, then went to the different start / finish lines. Did 4 x (400, 300, 200) except no 400 on the last set. The 300s started at different spots on the tennis court loop in case the 100m marks were off (set by pace counting).

Sunday Oct 27, 2019 #

Note
weight:179lbs (rest day)

No time to get anything in today, since Clem was in town for a visit and the Bills-Eagles game at The Cap.

Saturday Oct 26, 2019 #

11 AM

Coaching 24:46 intensity: (1:58 @0) + (19:09 @1) + (3:10 @2) + (27 @3) + (2 @4) 0.78 mi (31:46 / mi) +2m 31:33 / mi
ahr:97 max:147 weight:179lbs

Just watching the Modified Boys race, partly with the JP and Abby Dyson.
1 PM

Coaching 27:16 intensity: (18 @0) + (11:08 @1) + (13:34 @2) + (2:16 @3) 1.54 mi (17:43 / mi)
ahr:118 max:146

Moving around during the JV Boys race. They ran quite well, finishing 5th instead of the predicted 10th place. Top 3 JV runners were 9th graders who all had nice races. The first runner rode the JV boost to a medal and a faster time than three of our Varsity boys.

Coaching 29:25 intensity: (8:22 @1) + (13:46 @2) + (4:06 @3) + (3:09 @4) + (2 @5) 1.89 mi (15:34 / mi)
ahr:127 max:157

Varsity Girls race - they placed 9th, as predicted, despite an outstanding run by our lone 9th grader, whose speed rating was 21 points higher than at Alden.

Coaching 28:35 intensity: (9:58 @1) + (7:22 @2) + (6:12 @3) + (5:03 @4) 1.61 mi (17:45 / mi)
ahr:124 max:156

Varsity Boys race - they were 16th, as predicted. Our frequently #2 runner was #7 today, but we would have needed to drop 47 points to get Spencerport and another 17 to get Brockport and Batavia.

Coaching 27:45 intensity: (7:44 @1) + (9:48 @2) + (7:37 @3) + (2:16 @4) + (20 @5) 1.62 mi (17:08 / mi)
ahr:128 max:164

Varsity B Girls - we only had 3 girls in this race (after having zero in the JV Girls race), but Kate ran well and took a shot at getting into the top 10, finishing 13th.

Coaching 36:22 intensity: (38 @0) + (24:09 @1) + (3:28 @2) + (4:56 @3) + (2:56 @4) + (15 @5) 1.61 mi (22:35 / mi) +1m 22:32 / mi
ahr:109 max:176

Varsity B Boys - final race of the day and the top 5 all ran faster than predicted (2 by well over a minute), but that was only good enough for 16th as a team.

Friday Oct 25, 2019 #

Note
(rest day)

Took the day off since I'll be running around quite a bit tomorrow.

Thursday Oct 24, 2019 #

6 PM

Hashing 1:01:43 intensity: (2:14 @0) + (13:41 @1) + (14:55 @2) + (14:57 @3) + (14:54 @4) + (1:02 @5) 3.96 mi (15:35 / mi) +2m 15:33 / mi
ahr:129 max:170 weight:177lbs

RH3 from the RMSC park which turned out not to be a park after all, but they kindly let us hang out for a few minutes to gather.

Running 5:00 [3] 0.6 mi (8:20 / mi)

Jogging to start and part of the way back to the car.

Wednesday Oct 23, 2019 #

8 PM

Swimming 44:00 [3] 1.02 mi (43:07 / mi)
weight:178lbs

500 w/up - 2nd and 4th 100 IM
1:35,37,36,35,35,32
100 ez
1x50 kick fins were too small (couldn't find blue, tried green)
4x50 ba/br 49/55/49/55
350

Tuesday Oct 22, 2019 #

6 PM

Biking 4:58 [3] 1.5 mi (3:19 / mi)
ahr:116 max:133 weight:177lbs

P=173, C=70
Stopped at the Y after XC practice and fit some biking in before the Sabres game.

Biking 6:20 [3] 1.75 mi (3:37 / mi)
ahr:126 max:150

P=173, C=65

Biking 14:22 [3] 3.73 mi (3:51 / mi)
ahr:125 max:137

P=166, C=62
A new course popped up, so I tried it out.

Biking 7:03 [3] 2.03 mi (3:28 / mi)
ahr:129 max:143

P=167, C=71
Tried lower gears to keep cadence above 70.

Biking warm up/down 4:50 [2] 1.06 mi (4:34 / mi)

Monday Oct 21, 2019 #

4 PM

Running 26:01 intensity: (5:23 @1) + (20:16 @2) + (22 @3) 2.27 mi (11:28 / mi)
ahr:124 max:139 weight:178lbs

Jogging around the County meet course to set tape at the end of each of our planned intervals. The bus was late so I couldn't use the cones, but I had used tape in my trunk - good thing I never threw that out.

Coaching 46:34 intensity: (1:12 @0) + (34:27 @1) + (10:31 @2) + (12 @3) + (12 @4) 3.04 mi (15:19 / mi) +2m 15:17 / mi
ahr:109 max:154

Going back around the course ahead of the team to show some key turns and where the tape was hung. Good workout for the team with the JV only doing the middle two miles (skipping the opening and closing 800s). So, they did 3x400, 200, 600, 2x400, 2x200.

Running 7:00 [3] 0.7 mi (10:00 / mi)

Other running that while my watch was paused at different times.

Sunday Oct 20, 2019 #

9 AM

Biking 47:41 intensity: (2:26 @1) + (27:03 @2) + (8:51 @3) + (5:43 @4) + (3:38 @5) 10.15 mi (4:42 / mi) +179m 4:27 / mi
ahr:136 max:173

Road from EA over to Chestnut Ridge Park with Patty, who continued on to the garden. She dusted me going up the hills on Luther and Ellicot, but I'll use the excuse that I did not adjust the seat on Walt's bike.

Orienteering 59:04 intensity: (22:20 @1) + (16:57 @2) + (9:31 @3) + (9:31 @4) + (45 @5) 2.93 mi (20:10 / mi) +82m 18:33 / mi
ahr:127 max:159

Knocked off 8 map hike controls at Chestnut Ridge in the hour that I gave myself.

Biking 23:12 intensity: (2:42 @1) + (18:23 @2) + (2:07 @3) 5.67 mi (4:06 / mi) +12m 4:04 / mi
ahr:126 max:144

After the O, is was a shorter bike ride over to our parking lot for the Bills game.
4 PM

Biking 41:15 intensity: (16 @0) + (9:12 @1) + (21:28 @2) + (8:28 @3) + (1:51 @4) 9.72 mi (4:15 / mi) +137m 4:04 / mi
ahr:128 max:155

After the Bills played down to the Dolphins' level for most of the afternoon, I biked back to EA with Patty.

Saturday Oct 19, 2019 #

12 PM

Swimming 42:00 [3] 0.91 mi (46:08 / mi)
weight:180lbs

<4:25/8:41
1:34,35,35,35,36,35
6x50 kick
200

The narrow Saturday noon window for a swim in between the two XC practices.

Friday Oct 18, 2019 #

4 PM

Running 15:41 intensity: (15 @0) + (2:20 @1) + (12:47 @2) + (19 @3) 1.32 mi (11:55 / mi) +16m 11:28 / mi
ahr:123 max:141

Orienteering 15:16 intensity: (12 @0) + (4:22 @1) + (10:41 @2) + (1 @3) 1.14 mi (13:24 / mi)
ahr:119 max:134

Thursday Oct 17, 2019 #

4 PM

Running 4:25 intensity: (12 @0) + (22 @1) + (3:51 @2) 0.36 mi (12:17 / mi) +14m 10:58 / mi
ahr:120 max:130 weight:178lbs

Jogging over to the field east of Holt to set out today's workout loop.

Running 7:05 intensity: (42 @1) + (5:04 @2) + (49 @3) + (15 @4) + (15 @5) 0.62 mi (11:25 / mi)
ahr:133 max:161

Setting out the workout loop, working backwards from the finish. Full loop was 1000m with cones also set for the 900m and 800m interval starts and then cones every 300m. We finished with 2x600,400,200 and because of the high winds, I had the 600 and 400s use the 1000 loop, then let the kids do the 200s with the wind from the 800 start to the 1000 start.

Coaching 42:46 intensity: (4:14 @0) + (27:04 @1) + (8:12 @2) + (2:45 @3) + (19 @4) + (12 @5) 0.74 mi (57:47 / mi)
ahr:99 max:158

Moving around during the workout. I had a sheet that told me at what elapsed time each group should start each interval. It got kind of crazy but it prevented the kids from extending the recovery periods too far.

Running 13:03 intensity: (8 @0) + (3:42 @1) + (3:08 @2) + (5:52 @3) + (13 @4) 0.65 mi (20:05 / mi)
ahr:126 max:147

Picking up the cones, then heading to the steep hill by the pier where Coach Klehr was letting the varsity kids extend the workout.

Coaching 7:00 [2] 0.7 mi (10:00 / mi)

Untracked jogging.

Wednesday Oct 16, 2019 #

7 PM

Hard Core 20:00 [2]
weight:177lbs (rest day)

Did the top two rows with two sets of push-ups.

Tuesday Oct 15, 2019 #

4 PM

Coaching 43:26 intensity: (9:16 @0) + (20:29 @1) + (13:36 @2) + (5 @3) 1.88 mi (23:06 / mi)
ahr:98 max:141 weight:179lbs

Moving around during the girls race at the new course at Shadow Pines. Unfortunately, Sierra took a left at the mile mark the second time past, when she was supposed to go straight and led the whole race the wrong way. Fortunately the order of the race stayed the same until they got back on the course with 1/2 mile to go. It looks like they ran an extra 1:15 or so. They beat both Victor and Hilton by about 20-40 thanks to the 1-2-6-8-10 finish.

Coaching 33:11 intensity: (4:18 @0) + (27:07 @1) + (1:46 @2) 1.64 mi (20:14 / mi) +5m 20:03 / mi
ahr:96 max:133

Moving around during the boys race. Victor was supposed to thrash us, but they went out easy and let Jon lead, and Joey stayed close to those top 3. Our 3-5 were with theirs as well. But their top 4 picked it up the last 1000m to get the win. At least we were more of a challenge than they expected.

Monday Oct 14, 2019 #

7 PM

Biking 34:56 [3] 9.54 mi (3:40 / mi)
ahr:127 max:141 weight:180lbs

P=174, C=63
First time on the Expresso in over two months. Fell behind my ghost from last December by 20+ seconds before chipping away at the lead and edging him out. Used the 175 pacer which was tougher than it should have been.

Biking 3:26 [3] 1.0 mi (3:26 / mi)
ahr:121 max:131

P=164, C=66

Biking 3:29 [3] 1.02 mi (3:25 / mi)
ahr:117 max:128

P=179, C=66

Biking warm up/down 5:01 [2] 1.0 mi (5:01 / mi)

Sunday Oct 13, 2019 #

10 AM

Swimming 42:00 [3] 1.02 mi (41:10 / mi)
weight:181lbs

<4:30/8:59
1:36,37,37,38,36,39
6x50 kick
2x200 pim easy

Saturday Oct 12, 2019 #

9 AM

Coaching 17:07 intensity: (5:20 @0) + (9:12 @1) + (2:27 @2) + (8 @3) 0.43 mi (40:06 / mi)
ahr:87 max:142

Coaching 18:23 intensity: (8:35 @0) + (9:26 @1) + (22 @2) 0.44 mi (41:26 / mi) +2m 41:00 / mi
ahr:77 max:128

Coaching 25:09 intensity: (5:04 @0) + (17:17 @1) + (2:48 @2) 1.1 mi (22:50 / mi) +2m 22:43 / mi
ahr:95 max:133

Coaching 25:43 intensity: (6:25 @0) + (17:09 @1) + (2:09 @2) 0.84 mi (30:38 / mi) +2m 30:27 / mi
ahr:88 max:137

12 PM

Coaching 20:06 intensity: (2:19 @0) + (14:01 @1) + (3:36 @2) + (8 @3) + (2 @4) 0.92 mi (21:56 / mi) +2m 21:48 / mi
ahr:99 max:155

Coaching 29:19 intensity: (4:11 @0) + (19:01 @1) + (6:07 @2) 1.15 mi (25:32 / mi) +3m 25:20 / mi
ahr:96 max:135

Walking 31:41 intensity: (13:35 @0) + (15:16 @1) + (2:16 @2) + (34 @3) 0.8 mi (39:28 / mi)
ahr:83 max:146

Friday Oct 11, 2019 #

7 PM

Hard Core 15:00 [2]
weight:178lbs (rest day)

Did the first row and the second half of the second row with 2 sets of push-ups.

Thursday Oct 10, 2019 #

4 PM

Coaching 39:07 intensity: (24 @0) + (2:47 @1) + (16:19 @2) + (10:49 @3) + (8:28 @4) + (20 @5) 3.26 mi (12:00 / mi) +5m 11:57 / mi
ahr:136 max:163 weight:180lbs

Touring the new Shadow Pines course, sort of with the team, ahead of our race there on Tuesday.

Hashing 43:55 intensity: (14:37 @1) + (16:56 @2) + (10:19 @3) + (1:54 @4) + (9 @5) 2.97 mi (14:47 / mi) +90m 13:31 / mi
ahr:121 max:161

FCH3 from Cobbs Hill Park

Wednesday Oct 9, 2019 #

4 PM

Running 5:01 intensity: (1:44 @1) + (3:17 @2) 0.4 mi (12:32 / mi) +3m 12:14 / mi
ahr:117 max:126 weight:179lbs

Jog from Whiting lot to workout location near Midnight.

Running 14:27 intensity: (1:29 @1) + (12:03 @2) + (55 @3) 1.1 mi (13:08 / mi) +2m 13:03 / mi
ahr:127 max:140

Setting up the 200m cones on the Midnight loop and gathering the troops.

Coaching 51:09 intensity: (1:12 @0) + (19:33 @1) + (30:09 @2) + (15 @3) 2.64 mi (19:22 / mi)
ahr:115 max:142

Moving around during the workout, then over to set up a 200m trail section, then did 6x200 chasing the kids. Didn't get time on first one, but numbers 2, 3, 4 and 6 were very consistent, since I was basically maxing out at 50s 200s.

Running 4:51 intensity: (27 @2) + (4:23 @3) + (1 @4) 0.39 mi (12:31 / mi) +2m 12:22 / mi
ahr:141 max:147

Tuesday Oct 8, 2019 #

6 PM

Hard Core 15:00 [3]
weight:178lbs

First row of the core exercises plus half the second row, with 2 sets of 12 push-ups in between.

Monday Oct 7, 2019 #

5 PM

Coaching 36:43 intensity: (5:25 @0) + (20:58 @1) + (9:39 @2) + (30 @3) + (10 @4) + (1 @5) 1.44 mi (25:30 / mi) +13m 24:49 / mi
ahr:99 max:158 weight:178lbs

Moving around during the JV Girls race at Webster Park. Today's meet was JV only, so after the race started, I had the varsity boys and girls do a workout on the course. I staggered their starts, beginning 2 minutes after the race started, so that they would finish a tempo effort at the mile mark at the same time. Some of the kids ran a little quick, so it didn't turn out exactly that way. They all did the second mile with 2 min rep-pace intervals, picking up where they left off after each recovery, and then the 3rd mile was another tempo effort.

I was able to cheer for our grand total of 2 girls in the race while this workout was going on. The other teams (Athena and Gates-Chili also had very small numbers, perhaps 6 and 3).

Coaching 33:16 intensity: (19:16 @1) + (13:17 @2) + (43 @3) 1.48 mi (22:26 / mi)
ahr:84 max:143

Moving around during the JV Boys race. Matt B stepped up for the win, with Tyler R and Noah not far behind in 2nd and 3rd. The boys median improvement from 20 days ago on the same course was 46 seconds, so they are headed in the right direction.

Sunday Oct 6, 2019 #

10 AM

Orienteering race 1:04:13 intensity: (4:34 @1) + (28:05 @2) + (11:47 @3) + (17:11 @4) + (2:36 @5) 4.39 mi (14:38 / mi) +49m 14:08 / mi
ahr:138 max:178

Fun race at Webster Park to make it worth it for the out-of-towners that came for yesterday's NRE. It was a mass start race with a similar flow for all courses, so you would merge with other courses, then separate again throughout the course.

I made a 3+ min error on #6 because I saw the circle, ran to the spot that I thought it represented without reading the map, and found out that I was wrong.

Made a good choice to the go control, taking the main trail out to the road, due to running the area during so many XC practices over the years, and I beat Don to the control, but then he destroyed me going up the hill to the finish. I really need to improve my fitness.


Green - Splits

Saturday Oct 5, 2019 #

Event: ROC - Alasa Farms NRE
 
1 PM

Orienteering 1:36:33 intensity: (25:17 @1) + (51:38 @2) + (11:12 @3) + (6:31 @4) + (1:55 @5) 4.33 mi (22:18 / mi) +90m 20:57 / mi
ahr:127 max:166 weight:182lbs


Green - Splits

Friday Oct 4, 2019 #

Note
weight:179lbs (rest day)

Decided not to jog around much during practice today.

Thursday Oct 3, 2019 #

6 PM

Orienteering 31:30 intensity: (4:31 @1) + (3:36 @2) + (11:31 @3) + (11:00 @4) + (52 @5) 2.68 mi (11:45 / mi)
ahr:140 max:169 weight:178lbs

Wednesday Oct 2, 2019 #

5 PM

Coaching 29:13 intensity: (3:36 @1) + (10:40 @2) + (9:32 @3) + (4:12 @4) + (1:13 @5) 2.0 mi (14:36 / mi)
ahr:136 max:170 weight:178lbs

Running around during the girls race at Black Creek Park. They ran well to put up convincing victories, including an 18-40 score over Penfield!

Coaching 26:10 intensity: (10:46 @1) + (12:46 @2) + (2:17 @3) + (21 @4) 1.71 mi (15:19 / mi) +2m 15:17 / mi
ahr:117 max:151

Tuesday Oct 1, 2019 #

4 PM

Running 27:56 intensity: (3 @0) + (6:42 @1) + (16:54 @2) + (4:17 @3) 2.03 mi (13:46 / mi) +1m 13:44 / mi
ahr:125 max:145 weight:180lbs

My left knee was a little sore from jumping over the third mini-hurdle yesterday, but I was able to jog a bit and then pull off 4x200m with the last once at a post-surgery PR of 43 seconds (others were 51,43 (about 4 seconds short), and 48).

Running 5:40 intensity: (12 @0) + (9 @1) + (5:19 @2) 0.51 mi (11:12 / mi)
ahr:129 max:137

6 PM

Hard Core 15:00 [3]

Did the first row of core exercises a little better than last week, with 2 sets of push-ups interspersed.

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