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Training Log Archive: bishop22

In the 31 days ending Dec 31, 2019:

activity # timemileskm+m
  Biking6 5:20:58 83.43(3:51) 134.27(2:23) 18
  Orienteering2 3:23:05 9.09(22:20) 14.63(13:53) 98
  Volleyball3 3:00:00
  Running5 2:47:30 15.72(10:39) 25.3(6:37)
  Swimming3 2:08:00 2.96(43:14) 4.76(26:52)
  Hashing1 1:04:54 3.72(17:27) 5.99(10:50) 98
  Walking1 4:25 0.02(4:44:19) 0.03(2:56:40)
  Total20 17:48:52 114.94 184.97 213
  [1-5]20 17:43:47
averages - weight:181.6lbs

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Tuesday Dec 31, 2019 #

1 PM

Running 31:22 intensity: (28 @1) + (18:05 @2) + (8:35 @3) + (4:14 @4) 3.0 mi (10:27 / mi)
ahr:137 max:156 weight:179lbs

On the treadmill at the Y. Easy 6 mph with 0.05 walking after every 0.5 jogging ahead of tomorrow's race.

Swimming 41:00 [3] 0.97 mi (42:16 / mi)

500
6x100 pull - slow
4x50 kick - had to cut it off due to cramps (silly to kick after running)
200 pim
200 easy

Monday Dec 30, 2019 #

6 PM

Biking 1:16:40 intensity: (4:39 @1) + (52:19 @2) + (14:30 @3) + (4:36 @4) + (36 @5) 18.3 mi (4:11 / mi) +16m 4:11 / mi
ahr:129 max:144 weight:181lbs

P=159, C=58
Knocked off the final route of the challenge to ride every one in 2019. Faded in the last 15 minutes, but I didn't want to make it too tough to run the 7.5 mile Freezeroo on the 1st.

Biking warm up/down 1:38 [2] 0.26 mi (6:17 / mi)

Sunday Dec 29, 2019 #

Note
weight:182lbs (rest day)

Didn't think I had time to fit in a run before the Bills game, so took the day off.

Saturday Dec 28, 2019 #

Note
(rest day)

Played games then drove back from Philly, so took the day off.

Friday Dec 27, 2019 #

7 PM

Biking 50:00 intensity: (2:35 @0) + (40:23 @1) + (4:19 @2) + (34 @3) + (2:09 @4) 14.75 mi (3:23 / mi)
ahr:97 max:156

While everyone ate Chinese, I cruised back to the hotel and hopped on the Precor bike they had. 30 minutes of 2 easy / 4 hard intervals, 5 min recovery, then 15 min random.

Thursday Dec 26, 2019 #

4 PM

Running 6:10 intensity: (13 @1) + (2:54 @2) + (3:03 @3) 0.6 mi (10:16 / mi)
ahr:134 max:144

Running 28:39 intensity: (22 @1) + (8:26 @2) + (9:18 @3) + (8:09 @4) + (2:24 @5) 2.69 mi (10:39 / mi)
ahr:142 max:174

4x600 at the Pennsbury track while Luke was doing his workout. Averaged very close to 8 min pace, but it was a challenge. Recovered just over 3 minutes after each.

Wednesday Dec 25, 2019 #

9 AM

Running 34:48 intensity: (1:32 @1) + (13:45 @2) + (9:40 @3) + (9:51 @4) 3.18 mi (10:57 / mi)
ahr:138 max:155

Annual Christmas morning run. The entire McLaughlin clan came down and we had all three of my boys, plus Christine, and Patty. Walt took enough of a head start that no one caught him.

I joined Christine when we got to Linden and we stayed together until she veered off at North Grove, following the injured Marta. I picked it up a bit and rejoined her when I hit Sycamore St.

Tuesday Dec 24, 2019 #

Note
(rest day)

Didn't get to EA early enough to do a map hike before 4pm Mass. We could have arrived at 3:30 or a bit later, instead of 3:20.

Monday Dec 23, 2019 #

5 PM

Biking 29:14 [3] 9.0 mi (3:15 / mi)
ahr:134 weight:181lbs

P=174, C=69
My ghost said that its power was in the high 150s so I set the pacer to 170 and planned on a moderate ride, but my ghost got over 20 seconds ahead and I had to walk it down. I had only done this course once before so I got a PR. I now just have one course left to get them all in 2019, but it is the 18.3 mile Ascension course that took me 68 minutes in 2013 at 203 power.

Biking 3:38 [3] 1.02 mi (3:34 / mi)
ahr:126 max:139

P=165, C=77
Kept cadence above 75 by staying 2-3 gears lower than usual.

Biking warm up/down 2:25 [2] 0.51 mi (4:44 / mi)

Biking 5:00 [2] 1.15 mi (4:21 / mi)
ahr:101 max:111

P=98, C=64
29,050 Points on Maze Mania - Speed - 5 Min
Didn't try to score, just wandered.

Sunday Dec 22, 2019 #

10 AM

Swimming 44:00 [3] 1.02 mi (43:07 / mi)
weight:180lbs

~8:50
1:32,37,36,36,36,34
6x50 kick
200 pim

Saturday Dec 21, 2019 #

10 AM

Orienteering 2:09:27 intensity: (1:50:53 @1) + (15:45 @2) + (2:46 @3) + (3 @4) 2.87 mi (45:06 / mi) +96m 40:52 / mi
ahr:101 max:148 weight:180lbs

Sardinia Map Hike - did the northern part of the 2019 Map Hike and vetted 5 of the 7 controls for the 2020 Map Hike. I came up empty at the first two controls for 2019. There was a fair amount of snow which made it very easy to find the intermittent streams, but very difficult to spot any tags on the trees. Great day to be out in the woods as the sun warmed things up from the low 20s starting temp.

Friday Dec 20, 2019 #

Note
(rest day)

One more day off as I drove to EA right after work to meet the family (except Wilbur) for the 24th 20th.

Thursday Dec 19, 2019 #

6 PM

Biking 1 [0] 0.0 mi
ahr:134 max:164

HR profile, but started it 7 minutes late

Biking 46:56 [3] 12.18 mi (3:51 / mi)
ahr:134 max:154 weight:181lbs

P=176, C=60
Checked off this course and now have two left to complete them all this year. Hadn't done this since Feb 2016 and stayed close to that ghost for a while, but ended up 30 seconds back over the second half.

Biking warm up/down 2:08 [2] 0.5 mi (4:16 / mi)

Wednesday Dec 18, 2019 #

7 PM

Volleyball 45:00 [2]
weight:183lbs

Had 2 subs and played a better team than we've faced before, so we dropped all 3 games and only the first one was close (25-23?). I am making improvements, but slowly. I noticed my left knee during the games this time, but no problems with hips, etc.

Tuesday Dec 17, 2019 #

Note
weight:183lbs (rest day)

One more day off as I left work just past noon to drive over, pick Luke up from RPI, and drive back. Sabres game was on by the time we got home.

Monday Dec 16, 2019 #

Note
(rest day)

One more day off as we fly home today.

Sunday Dec 15, 2019 #

Note
(rest day)

A day off to recover from the 10K yesterday, and it was a busy day as we celebrated an early Christmas in San Jose with Lucy and Joey (after celebrating Lucy's birthday a week early with a trip to the Oakland Zoo and a birthday party yesterday.

Saturday Dec 14, 2019 #

Event: Holiday Hustle 5k, 10k
 
5 PM

Orienteering 1:13:38 intensity: (1:09 @1) + (10:24 @2) + (32:40 @3) + (27:07 @4) + (2:18 @5) 6.22 mi (11:50 / mi) +2m 11:50 / mi
ahr:144 max:166

Holiday Hustle in Morgan Hill. Very nice Night-Street-O with multiple choice questions at decorated houses around the town. Mike Hulme came by with his wife and son, but I didn't get him to participate. Nice visit at his house after the race - it was good this event happened to be in his town.

Friday Dec 13, 2019 #

Note
(rest day)

Another day off as the bottoms of my feet were still sore from the volleyball match.

Thursday Dec 12, 2019 #

Note
(rest day)

A day off as we left work a little early to fly to San Jose.

Wednesday Dec 11, 2019 #

8 PM

Volleyball 1:30:00 [2]
weight:181lbs

Doubleheader VB match. Played two teams that went 3-0 the first week and took one from each of them. We were fairly even with the first team but definitely stole a game from the second team as they were quite good.

Seemed to survive OK, although after 6 games my right hip was a little sore and I could feel my left knee as well. I played poorly, but saw some light at the end of the tunnel when timing started coming back for a couple of late hits. My blocking was fine, passing was passable, but movement was slow.

Tuesday Dec 10, 2019 #

Note
weight:181lbs (rest day)

Another day off as I drove over for the Sabres game after work - probably for the best since our volleyball game tomorrow night is a doubleheader and I barely survived a single match last week.

Sabres game was an entertaining 5-2 win (2 en goals at the end).

Monday Dec 9, 2019 #

6 PM

Biking 1 [0] 0.0 mi
ahr:124 max:156

Biking 44:01 [3] 11.03 mi (3:59 / mi)
ahr:124 max:142 weight:184lbs

P=179, C=59
Now down to just three courses that I need to do this year to complete them all. I rode with my ghost from a year ago, but couldn't outkick it at the end.

Biking warm up/down 1:30 [2] 0.25 mi (6:00 / mi)

Sunday Dec 8, 2019 #

Note
(rest day)

Took the day off as we were getting together shortly after 9am Mass for tailgating with all of the out-of-towners, including Lisa & John and Randy, Karen and the rest of the Park City crew.

First half of the game was quite dull and Allen was quite awful the whole way, but the Bills still managed to make it interesting at the end before losing to the Ravens.

Saturday Dec 7, 2019 #

8 AM

Running 30:39 intensity: (2:09 @1) + (19:30 @2) + (7:23 @3) + (1:10 @4) + (27 @5) 2.75 mi (11:09 / mi)
ahr:132 max:181

Treadmill at the hotel before Luke's first college track meet at Smith. He ran the open 400 in 52.57 for 5th place - losing time at about 250m when he got cut off. He was out in 23.986 (FAT) which would have been 6th in the open 200. He also ran the 4x400 and split 51.348 (out in just about 25.0) and his team placed 2nd. Not a bad first meet.
3 PM

Walking 52 [0] 0.0 mi (5:48:41 / mi)
ahr:65 max:67

Walking 3:33 intensity: (1:14 @0) + (2:19 @1) 0.01 mi (4:32:03 / mi)
ahr:69 max:82

Friday Dec 6, 2019 #

12 PM

Swimming 43:00 [3] 0.97 mi (44:20 / mi)

>9:00
1:35,38,37,35,34,32
6x50 kick

Thursday Dec 5, 2019 #

6 PM

Biking 1 [0] 0.0 mi +1m null / mi
ahr:119 max:149

Biking 31:27 [3] 7.6 mi (4:08 / mi)
ahr:118 max:150 weight:183lbs

P=158, C=58
This was the ride of the week and was one of only six courses that I haven't done in this year's Espresso challenge to do all 47.

Biking 23:10 [3] 6.33 mi (3:40 / mi)
ahr:122 max:136

P=161, C=61
Another course that I hadn't done this year, so now I have 4 left, which should be doable.

Biking warm up/down 3:08 [2] 0.55 mi (5:42 / mi)

Wednesday Dec 4, 2019 #

6 PM

Volleyball 45:00 [3]
weight:182lbs

Started playing in a league at Hot Shots with some old teammates. I looked back thru my log and I see that I hadn't played in a league since December 2008, so I had 11 years of aging and rust to deal with. The worst part was that I was jumping way too early as I can't hit the ball up where I used to hit it and I don't stay airborne very long. I still did manage to get a bit above the net and had a few good blocks. My other big issue was seeing/judging the ball because my right eye is still almost useless after the retina issue. I'll have to see if a contact lens would help.

Tuesday Dec 3, 2019 #

5 PM

Running 35:52 intensity: (1:53 @1) + (14:51 @2) + (3:24 @3) + (13:18 @4) + (2:26 @5) 3.5 mi (10:15 / mi)
ahr:140 max:166 weight:183lbs

Back on the treadmill at the Y. Did 1/2 mile w/up, then 4x1/2 mile at tempo pace (6.6 mph) with 0.1 mile walk (until HR to 120)/jog, then a w/dn. Unlogged is 0.2 mi walk after.

Monday Dec 2, 2019 #

Note
(rest day)

Day off as I went to the Sabres game with Walt after work. Another Devils game, another big win. 7-1 this time after Christine and I saw the 7-2 win at the home opener. Too bad the Sabres only play the Devils 3x/season.

Sunday Dec 1, 2019 #

2 PM

Hashing 1:04:54 intensity: (21 @0) + (17:04 @1) + (16:49 @2) + (14:39 @3) + (15:03 @4) + (58 @5) 3.72 mi (17:27 / mi) +98m 16:08 / mi
ahr:131 max:162

RH3 from Durand Eastman Park. The hills were very slippery (especially in my worn-down running shoes) and we went up and down many. The roads were all very slippery getting there, but had been cleaned up a bit by the time I drove home.

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