Training Log Archive: bishop22In the 31 days ending Dec 31, 2020:
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Thursday Dec 31, 2020 #
1 PM
Running 40:48 3.99 mi (10:14 / mi) +26m 10:01 / mi
ahr:142 max:161 weight:176lbs
Parked on Drumm for an easy run on the Hojack trail going almost to the end (turned around before getting to a woman and dog in the narrow section near the end) and back, then almost to Klem and back. 2 song jog, keeping it under 10 min pace, then 45+ sec walks.
Biking 1:00:13 14.49 mi (4:09 / mi) +376m 3:51 / mi
ahr:113 max:142
P=141, C=86
Zwift FTP Booster Week 2, Day 3: Tempo with Finale
This was tough on the legs - not sure how much was from running beforehand, how much was not biking while we were out west and how much was the final segment challenge of 4x2 min at 205W with 3 min recovery at 150 or so. The HR responded well during the last segment but it was a challenge for my legs, although I actually could have managed 1 or 2 more.
Zwift FTP Booster Week 2, Day 3: Tempo with Finale
This was tough on the legs - not sure how much was from running beforehand, how much was not biking while we were out west and how much was the final segment challenge of 4x2 min at 205W with 3 min recovery at 150 or so. The HR responded well during the last segment but it was a challenge for my legs, although I actually could have managed 1 or 2 more.
Wednesday Dec 30, 2020 #
Note
(rest day)
Travel day - was going to get in a short run in the AM before the flight but work ended up preventing that.
Tuesday Dec 29, 2020 #
4 PM
Running 30:24 2.9 mi (10:29 / mi)
ahr:120 max:138
Ran with Chelsea and Luke G. Luke's training plan had 4x30 second pick-ups with 2 min between each. I was limited by how quickly I could move my legs and couldn't keep up with them, despite going roughly 6:30 pace. Should probably do some more of this sort of thing.
Monday Dec 28, 2020 #
4 PM
Walking 41:09 2.48 mi (16:36 / mi)
ahr:88 max:133
Decided not to run a fourth day in a row, so just went for a walk before the early Monday night football game.
Sunday Dec 27, 2020 #
3 PM
Running 54:23 5.39 mi (10:05 / mi) +18m 9:59 / mi
ahr:141 max:166
Another day of 60 degree running! It's going to be painful trying to run outside when we return home. Easier today after the pickups yesterday: walked for a minute every two songs, except went three songs when there was another runner a block ahead that I was very slowly gaining on, who eventually turned away from my route.
Saturday Dec 26, 2020 #
5 PM
Running 42:52 4.05 mi (10:35 / mi)
ahr:133 max:159
We drove over to Baylands Park and I ran with Chelsea and Luke G for 1.5 miles where they turned around, then on alternating songs, I ran hard for a minute and walked for 45 seconds, getting the running part into the 7+ min pace range.
Friday Dec 25, 2020 #
1 PM
Running 35:56 3.08 mi (11:40 / mi)
ahr:143 max:164
Christmas Day run with Christine, Chelsea, Luke G, Nate, Zach, Luke and even Lucy in a stroller and Joey in the running stroller. We dropped Christine off halfway thru.
Thursday Dec 24, 2020 #
1 PM
Walking 1:10:17 5.04 mi (13:57 / mi) +16m 13:49 / mi
ahr:104 max:130
Didn't want to set myself up for running 4 days in a row, so I walked up to Jersey Mike's for a sub to eat on the way back. Forgot to restart my watch when I left the shop.
Wednesday Dec 23, 2020 #
5 PM
Running 42:18 4.04 mi (10:28 / mi) +1m 10:28 / mi
ahr:136 max:168
Didn't manage to get out until after dark, which was too bad, but it was still t-shirt weather. Did the 2 song jog / 1 min walk thing, but with a twist: went easier during the first song and picked it up during the second. Longer break once while I tried to get my bearings, and ran 3 songs near the end because there was a long traffic light break.
Tuesday Dec 22, 2020 #
4 PM
Running 42:44 3.65 mi (11:42 / mi) +11m 11:36 / mi
ahr:124 max:141
Ran with Chelsea and Luke G in Sunnyvale. Nice to be comfortable in shorts and a t-shirt in late December. We went fairly easy so I ran the whole way.
Monday Dec 21, 2020 #
11 AM
Biking 1:00:09 14.25 mi (4:13 / mi)
ahr:117 max:174 weight:169lbs
P=134, C=86
FTP Booster Week 2 Day 2
Kept my FTP at 187 and this workout was a little more challenging, but still not that tough. The 6x45 @ 330 watts showed my legs' limit is not much longer than 45 seconds, but 4:15 recovery was too much as my legs were good and HR back under 110 in less than 2 minutes on each. I thought following up with 8 min at 180 would be tough, but not really. But now I will miss about 10 days of biking.
FTP Booster Week 2 Day 2
Kept my FTP at 187 and this workout was a little more challenging, but still not that tough. The 6x45 @ 330 watts showed my legs' limit is not much longer than 45 seconds, but 4:15 recovery was too much as my legs were good and HR back under 110 in less than 2 minutes on each. I thought following up with 8 min at 180 would be tough, but not really. But now I will miss about 10 days of biking.
Sunday Dec 20, 2020 #
1 PM
Orienteering 2:07:28 5.26 mi (24:14 / mi) +199m 21:41 / mi
ahr:110 max:157 weight:169lbs
Since I was driving over to EA for the 25th edition of the 20th, I was able to head to Hunter's Creek and do some 2020 Map Hike controls and vet some 2021 controls. Stayed out just long enough to not be able to check in to Southwest for tomorrow's flight, but Luke had my back and I have A37/A32.
One early control was not quite where I expected, but was in the right place. I didn't find one control for next year, in an area where 3 or 4 distinct trees were mapped but were not especially distinctive in the woods, but I put tape at the tree I thought was correct.
One early control was not quite where I expected, but was in the right place. I didn't find one control for next year, in an area where 3 or 4 distinct trees were mapped but were not especially distinctive in the woods, but I put tape at the tree I thought was correct.
Saturday Dec 19, 2020 #
1 PM
Biking 1:02:40 21.35 mi (2:56 / mi) +104m 2:53 / mi
ahr:118 max:173 weight:170lbs
P=143, C=77
Did my first Zwift group ride and the best thing about it was how fast I could go with drafting with the pack. It was a relatively easy ride as it was advertised as 1.7-1.9 W/kg and the leader held that and must be lighter than me. I picked it up for a bit in the middle to jump to a couple of packs that were ahead of the leader, then backed off and rejoined the ride leader.
Did my first Zwift group ride and the best thing about it was how fast I could go with drafting with the pack. It was a relatively easy ride as it was advertised as 1.7-1.9 W/kg and the leader held that and must be lighter than me. I picked it up for a bit in the middle to jump to a couple of packs that were ahead of the leader, then backed off and rejoined the ride leader.
Shuffling 44:57 3.55 mi (12:40 / mi) +25m 12:23 / mi
ahr:130 max:153
Got out for an easy 2 song jog / 45-ish walk at Whiting Rd. One was a longer jogging stretch as the first song was the extended dance remix version of Call Me, which must be near 150 bpm because it was perfect for plodding along. Ironically, I saw my first bow hunters of the season today. 3 on my way in and 1 on my way out of the trails. Bow hunting is allowed thru 12/18, and today is?
Friday Dec 18, 2020 #
6 PM
Biking 1:00:08 17.13 mi (3:31 / mi) +154m 3:25 / mi
ahr:115 weight:171lbs
P=138, C=78
FTP Booster Week 2 / Day 1
Nudged the FTP up to 187 for this workout. Main portion was 6 x 5 min, first one at 90%, the rest at 80%. HR was staying in the 110s so I added 5% to the penultimate interval and 10% to the last one. Legs only a little heavy so perhaps I can keep bumping things up.
FTP Booster Week 2 / Day 1
Nudged the FTP up to 187 for this workout. Main portion was 6 x 5 min, first one at 90%, the rest at 80%. HR was staying in the 110s so I added 5% to the penultimate interval and 10% to the last one. Legs only a little heavy so perhaps I can keep bumping things up.
Thursday Dec 17, 2020 #
6 PM
Running 51:00 4.36 mi (11:42 / mi)
ahr:137 max:168 weight:170lbs
Ellison Park in the snow and dark. Forgot to grab my Garmin from the charger on the way out and the Fitbit only lasted about 25 minutes as it started with a low battery, but I noted the start time and finish time. The pace is from the first mile that the FItbit recorded, which was net uphill. I did 2 songs jogging / about 1 min walking. Ran from the main lot up the southern trail, then ran out (short way) and back (long way) on the overlook trail - there was no way I was going to attempt going down the slippery, snow-covered hill at the end of the trail. Took the long way back around the rest of the south side via the eastern side of the perimeter.
Wednesday Dec 16, 2020 #
6 PM
Biking warm up/down 9:45 1.67 mi (5:50 / mi)
weight:171lbs
P=103, C=79
Decided to try a Zwift race today so this was a quick warm-up before jumping over to the race.
3:36 was stationary spinning before the race.
Decided to try a Zwift race today so this was a quick warm-up before jumping over to the race.
3:36 was stationary spinning before the race.
Biking race 19:38 6.65 mi (2:57 / mi)
ahr:130 max:150
P=174 (196 during race), C=78
This is the race plus some easy riding afterwards, so the race power was a little higher. I was right at the 2.5W/kg limit for class D during the race, but finished 12th of 25. I was in a group of 6 late and was only able to out-sprint 1 person. It was strange having to shift gears after doing so many workouts with the program controlling the power.
This is the race plus some easy riding afterwards, so the race power was a little higher. I was right at the 2.5W/kg limit for class D during the race, but finished 12th of 25. I was in a group of 6 late and was only able to out-sprint 1 person. It was strange having to shift gears after doing so many workouts with the program controlling the power.
Biking 37:53 11.4 mi (3:19 / mi) +153m 3:11 / mi
ahr:119 max:131
P=152, C=79
Did a couple of laps of the Innsbruck default course after the race.
Did a couple of laps of the Innsbruck default course after the race.
Tuesday Dec 15, 2020 #
6 PM
Biking 1:04:03 15.36 mi (4:10 / mi) +250m 3:58 / mi
ahr:111 max:167 weight:170lbs
P=134, C=86
FTP Booster Week 1 - Day 7
Bumped my FTP to 182, and probably could have moved it a bit more, as it was a similar situation as other workouts: felt the legs, but no serious cardio work required. Key parts were 2x12 min tempo followed by 4x1 min harder.
FTP Booster Week 1 - Day 7
Bumped my FTP to 182, and probably could have moved it a bit more, as it was a similar situation as other workouts: felt the legs, but no serious cardio work required. Key parts were 2x12 min tempo followed by 4x1 min harder.
Monday Dec 14, 2020 #
6 PM
Shuffling 57:26 4.47 mi (12:51 / mi) +15m 12:43 / mi
ahr:131 max:159 weight:170lbs
In the dark at Webster Park from the Whiting Rd lot. Went easy after the weekend, taking short walking breaks after each song. Lots of roots, etc. kept the pace quite slow, which was the plan.
Sunday Dec 13, 2020 #
12 PM
Running 53:56 5.03 mi (10:43 / mi) +48m 10:25 / mi
ahr:131 max:159 weight:169lbs
Decided to take advantage of a daylight run to go for a change of scenery, so I drive over to Seneca Park and parked at the pretty empty zoo lot. Was going to park in the spaces along the park road, but they seemed too narrow to risk parking my brand new car.
Went with a 3 song jog / 1 min walk for about 3/4 of the distance, then 2 song / 1 min the rest of the way. Challenging uphill finish - I should have come back the trail and gone out the road.
Went with a 3 song jog / 1 min walk for about 3/4 of the distance, then 2 song / 1 min the rest of the way. Challenging uphill finish - I should have come back the trail and gone out the road.
5 PM
Biking 52:43 16.01 mi (3:18 / mi) +131m 3:13 / mi
ahr:112 max:140
P=132, C=89
FTP Booster Week 1 / Day 6
After hosting the ROC AGM and the BOD meeting, I had plenty of time to jump on the bike and knock off another FTP Booster workout. Legs were much heavier than yesterday, due to some combination of the workout being just a bit harder, running this morning and coming off yesterday's ride.
FTP Booster Week 1 / Day 6
After hosting the ROC AGM and the BOD meeting, I had plenty of time to jump on the bike and knock off another FTP Booster workout. Legs were much heavier than yesterday, due to some combination of the workout being just a bit harder, running this morning and coming off yesterday's ride.
Saturday Dec 12, 2020 #
4 PM
Biking 51:43 11.54 mi (4:29 / mi) +227m 4:13 / mi
ahr:104 max:121 weight:169lbs
P=123, C=87
FTP Booster Week 1 / Day 5
I skipped the Day 4 endurance ride since it doesn't seem to serve much purpose for me and I'm not going to ride every day. This turned out to be easier than expected as the featured portion was 3 sets of 5 x 40/20s at just 195W. Enough to get my legs heavy but not enough to move my HR.
FTP Booster Week 1 / Day 5
I skipped the Day 4 endurance ride since it doesn't seem to serve much purpose for me and I'm not going to ride every day. This turned out to be easier than expected as the featured portion was 3 sets of 5 x 40/20s at just 195W. Enough to get my legs heavy but not enough to move my HR.
Friday Dec 11, 2020 #
5 PM
Running 45:43 4.59 mi (9:58 / mi) +29m 9:46 / mi
ahr:144 max:159 weight:170lbs
Ran from home for a change as I figured one day on the roads couldn't hurt. Went 2 song jog / 45s walk and managed to keep the whole thing under 10 min pace despite running in the dark - increased the pace for each segment except the last one where I backed off a bit. One car blew off the stop sign on Embury to try to hit me, but I was ready for him. I manually adjusted the average HR up a bit because I know there was not a sudden jump up 13 minutes in.
Thursday Dec 10, 2020 #
5 PM
Biking 1:03:00 19.09 mi (3:18 / mi) +2m 3:18 / mi
ahr:107 max:153 weight:170lbs
P=146,C=72 (the cadence was definitely higher and must include the time I was sidelined or something - I was basically never under 80 and rarely under 85)
Day 3 of the 4wk FTP Booster. Key stretches were 4 short sprints after each of 2 tempo efforts. 60s at 265, 30s at 300, 15 @ 335, 10 @ 335. Once again, no cardiovascular effort of any sort but the legs had trouble making it thru the sprints. I'm assuming any bike training will get me more balanced and eventually my heart rate will rise and I might even get out of breath sometime?
Had my first Wahoo/Zwift issue - lost connection between the two during the first tempo effort. Said the bluetooth connection was still there but no signal. So, I tried re-pairing, then turned off the Kickr and tried re-pairing again and then it worked.
Day 3 of the 4wk FTP Booster. Key stretches were 4 short sprints after each of 2 tempo efforts. 60s at 265, 30s at 300, 15 @ 335, 10 @ 335. Once again, no cardiovascular effort of any sort but the legs had trouble making it thru the sprints. I'm assuming any bike training will get me more balanced and eventually my heart rate will rise and I might even get out of breath sometime?
Had my first Wahoo/Zwift issue - lost connection between the two during the first tempo effort. Said the bluetooth connection was still there but no signal. So, I tried re-pairing, then turned off the Kickr and tried re-pairing again and then it worked.
Wednesday Dec 9, 2020 #
6 PM
Running 57:05 5.07 mi (11:16 / mi) +32m 11:03 / mi
ahr:132 max:173 weight:171lbs
Got a nice, easy jog walk in on the Hojack trail. Parked on Drumm and ran to the end and back, then past Klem and back to make it 5 miles. Went jog 2 songs /walk 45s until the last mile which was one song / 30s, as my hip was starting to be noticeable again after biking the last two days.
Tuesday Dec 8, 2020 #
7 PM
Biking 57:13 15.41 mi (3:43 / mi) +220m 3:33 / mi
ahr:104 max:166 weight:171lbs
P=122, C=84
Day 2 of the 4wk FTP Booster. Key parts were 6x45 secs at 310W and a 5min finish at 170W. Legs were pretty heavy at the end, despite HR not really getting elevated.
Day 2 of the 4wk FTP Booster. Key parts were 6x45 secs at 310W and a 5min finish at 170W. Legs were pretty heavy at the end, despite HR not really getting elevated.
Monday Dec 7, 2020 #
5 PM
Biking 52:18 11.99 mi (4:22 / mi) +231m 4:07 / mi
ahr:107 max:126 weight:170lbs
P=121, C=84
Started the paid Zwift subscription today. There is a 4-week FTP booster training plan, which I can't really do as it requires biking every day which I certainly can't handle yet, but perhaps I can do it over a longer period or use my runs to substitute for some of the easier workouts (like today's, which was quite easy).
Started the paid Zwift subscription today. There is a 4-week FTP booster training plan, which I can't really do as it requires biking every day which I certainly can't handle yet, but perhaps I can do it over a longer period or use my runs to substitute for some of the easier workouts (like today's, which was quite easy).
Sunday Dec 6, 2020 #
1 PM
Hashing 1:12:57 4.27 mi (17:05 / mi)
ahr:121 max:146 weight:170lbs
FCH3 from southern tip of UR area, set by Sheewee and Vowel. Plenty of thorns, including one that got a chunk of my nose. You know it's a slow pack when I have to slow down for the leaders.
Saturday Dec 5, 2020 #
4 PM
Running 54:29 4.59 mi (11:52 / mi) +64m 11:23 / mi
ahr:138 max:159 weight:170lbs
As I waited for the rain to end, which it never really quite did, it got too late to complete this jog walk at Mendon Ponds in the daylight, but it was enjoyable nonetheless. Alternated 5-5:15 jog and 45-60 walk. Two cars arrived in the small lot while I was out - they better have headlamps as I almost needed one.
Friday Dec 4, 2020 #
5 PM
Biking 51:59 40.23 km (1:18 / km)
ahr:116 max:149 weight:169lbs
P=140, C=75
Zwift workout: The McCarthy Special
I decided to postpone signing up for a paid account as there is a free 25K each month. Turned out that was not quite enough distance for this 60 minute workout, which was fine as I couldn't even finish the second of the embedded intervals, which consisted of 3 min @ 175, 3 @ 200, 3 @ 220. The limiting factor was completely the legs - no aerobic issue at all.
Zwift workout: The McCarthy Special
I decided to postpone signing up for a paid account as there is a free 25K each month. Turned out that was not quite enough distance for this 60 minute workout, which was fine as I couldn't even finish the second of the embedded intervals, which consisted of 3 min @ 175, 3 @ 200, 3 @ 220. The limiting factor was completely the legs - no aerobic issue at all.
Thursday Dec 3, 2020 #
6 PM
Shuffling 1:00:06 4.73 mi (12:42 / mi) +11m 12:37 / mi
ahr:137 max:165 weight:169lbs
Parked at the small Webster Park lot near the campground. Legs still a little heavy, so just did jog a song / walk 30s - a little longer sometimes when I wasn't paying attention. Felt fine while running, but this was probably as far as I wanted to go today. I hope to get back on the bike tomorrow, but my free trial is over, so I have to decide whether to stay Zwift or start my free year of Sufferfest or whatever the Wahoo thing is called. I guess "bothl" is the reasonable option as I could always drop Zwift if Wahoo is good enough.
Wednesday Dec 2, 2020 #
9 PM
Walking 40:00 2.3 mi (17:24 / mi)
ahr:70 max:125 weight:169lbs
Quads still fried so just went for a late walk to top off 10K steps for the day.
Tuesday Dec 1, 2020 #
5 PM
Running 56:36 4.81 mi (11:46 / mi) +13m 11:40 / mi
ahr:131 max:152 weight:169lbs
Parked at North Ponds and did the jog 2 songs, walk 1 minute thing, taking the bike path to Phillips, then the Hojack almost too Hard and back. Was feeling 100% fine when I passed the north parking lot, but halfway to Hard I realized my quads, especially the right, were fried, presumably from biking three days in a row. By the time I got back to the north lot my hip was getting into the action, so I just ran one song, then couldn't restart and had to walk the rest of the way in.