Training Log Archive: bishop22In the 7 days ending Dec 22, 2012:
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Friday Dec 21, 2012 #
Note
(rest day)
Why train today when the world is ending?
Actually, this is my usual Dec 21st day off.
Actually, this is my usual Dec 21st day off.
Thursday Dec 20, 2012 #
12 PM
Biking warm up/down 5:45 [2] 1.5 mi (3:50 / mi)
ahr:101 max:108
Over to Bayview to jump on the Expresso bike. This was a w/up lap of Redwood Dash.
Power=129
Power=129
Biking 5:22 [2] 1.5 mi (3:35 / mi)
ahr:111 max:122
Another w/up lap, so not hard enough to post the top Bayview time of the season.
Power=155
Power=155
Biking 11:26 [4] 3.3 mi (3:28 / mi)
ahr:133 max:150
Stepped it up a bit on Coastal Run - different leader on this course, so it was tougher to get the top time.
Power=189
Power=189
Biking 7:57 [4] 2.3 mi (3:27 / mi)
ahr:134 max:147
Another hard effort, to get a top time on Rabbit Run.
Power=194
Power=194
Biking warm up/down 9:04 [2] 2.3 mi (3:57 / mi)
ahr:90 max:122
Easy w/dn on another lap of Rabbit Run.
Power=147
Power=147
Wednesday Dec 19, 2012 #
6 PM
Swimming 49:00 [3] 1.45 mi (33:47 / mi)
Did another swim workout with Chelsea at Eastside.
250 w/up ~4:35
300 pull ~5:38 (last 25 of each 100 hard)
600 pull ~??? (last 50 of each 200 hard)
600 with flippers ~10:35(?) Chelsea lapped me on this (didn't feel good in the hip to kick hard)
3 x 200 on 4:10 (skipped the flippers) - Chelsea told me descending AFTER the first - that wasn't going to happen
3:32, 3:37, 3:35
4 x 50 easy w/dn (pim)
250 w/up ~4:35
300 pull ~5:38 (last 25 of each 100 hard)
600 pull ~??? (last 50 of each 200 hard)
600 with flippers ~10:35(?) Chelsea lapped me on this (didn't feel good in the hip to kick hard)
3 x 200 on 4:10 (skipped the flippers) - Chelsea told me descending AFTER the first - that wasn't going to happen
3:32, 3:37, 3:35
4 x 50 easy w/dn (pim)
Tuesday Dec 18, 2012 #
3 PM
Weights 15:00 [1]
Well, this was embarrassing. I knew that I hadn't used the weight machine circuit at Bayview in awhile, so I had to get my account reactivated. After I had the fitness center guy take care of that, when I connected, with him watching, it said welcome back, last login April xx, 2006.
Anyway, did a very light circuit to make sure I didn't overdo anything. It was a few machines in before I realized that setting the weight on the screen didn't do anything, you had to move the peg, too.
Anyway, did a very light circuit to make sure I didn't overdo anything. It was a few machines in before I realized that setting the weight on the screen didn't do anything, you had to move the peg, too.
Biking 13:10 [3] 2.93 mi (4:30 / mi)
The Y has a couple of cool new bikes that have screens with a bunch of workouts to choose from, and you get to shift and steer. Also, they are vertical bikes (or whatever you call the opposite of recumbent), which seem to be MUCH better for my hip. It was tough trying to do 90 rpm, but if I didn't push it, there was no noticeable problem with the hip.
Did the 2.93ish Alpine loop first, as a guest.
Did the 2.93ish Alpine loop first, as a guest.
Biking 7:03 [4] 2.03 mi (3:28 / mi)
ahr:124
Then I created an account on expresso.net and did the Campus Loop. Set my pacer at 150 watts and followed him for a bit, then I realized he was too slow, and I also saw that I had a shot at the current Bayview Leader, who went 7:13, so I picked it up a bit and took care of that.
Monday Dec 17, 2012 #
3 PM
Swimming 44:05 [3] 1.19 mi (37:03 / mi)
Did Chelsea's workout with her at the Eastside Y:
500: ~4:28/9:05
8 x 50 on 1:10 (25 strong, 25 steady):
44, 47, 47, 46, 46, 45, 47, 46
3 x 300 on 6:20 (earlier 100 hard each time):
5:12, 5:19, 5:22
2 x 100 pseudo-im on 2:20: 1:43, 1:43
100 w/dn
500: ~4:28/9:05
8 x 50 on 1:10 (25 strong, 25 steady):
44, 47, 47, 46, 46, 45, 47, 46
3 x 300 on 6:20 (earlier 100 hard each time):
5:12, 5:19, 5:22
2 x 100 pseudo-im on 2:20: 1:43, 1:43
100 w/dn