Training Log Archive: bishop22In the 7 days ending Mar 14, 2015:
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Friday Mar 13, 2015 #
6 PM
Running 27:48 2.87 mi (9:41 / mi) +25m 9:26 / mi
An outside run from home! Went out with Luke after he got back from baseball practice. Did the Beacon Hill loop (well he did) - I went clockwise while he went the usual way, and I turned around before he got to me. Took a 40 second walking break at the mile mark but eschewed a second break to stay with Luke until he left with just under 1/2 mile to go.
Ran 4:30 for the last 1/2, which was the target. Achilles felt better at the finish than at the start.
Ran 4:30 for the last 1/2, which was the target. Achilles felt better at the finish than at the start.
Thursday Mar 12, 2015 #
9 PM
Biking 35:30 [3] 10.01 mi (3:33 / mi)
ahr:137 max:170
P ~ 200, C ~ 74
Ride hasn't uploaded yet, so some guesses here.
Went to the Y at the last minute with Christine and Zach and had just enough time for a 10 mile route. Was planning on just cruising along with the 200 pacer, and I gave him a little lead in the first mile, but then caught him and the ghost wasn't far ahead, so I got sucked into chasing (and beating) him, finishing over 2 minutes ahead of the pacer.
Ride hasn't uploaded yet, so some guesses here.
Went to the Y at the last minute with Christine and Zach and had just enough time for a 10 mile route. Was planning on just cruising along with the 200 pacer, and I gave him a little lead in the first mile, but then caught him and the ghost wasn't far ahead, so I got sucked into chasing (and beating) him, finishing over 2 minutes ahead of the pacer.
Biking warm up/down 1:15 [2] 0.3 mi (4:10 / mi)
Wednesday Mar 11, 2015 #
6 PM
Shuffling 25:21 2.5 mi (10:08 / mi)
max:150
Expresso Bike was in use and the other has a blank screen right now, so I decided to jump on a treadmill, in a moment of questionable judgement.
Did Gumby Cruise Intervals:
5 x 40s walk at 3.9mph + 4:20 jog at 6.0, 6.2, 6.4, 6.6, 6.0
Last one was slower only out of prudence, not pain or limping.
Did Gumby Cruise Intervals:
5 x 40s walk at 3.9mph + 4:20 jog at 6.0, 6.2, 6.4, 6.6, 6.0
Last one was slower only out of prudence, not pain or limping.
Biking 12:00 [3] 3.5 mi (3:26 / mi)
max:132
Expresso was still in use, so I hopped on another kind of bike in manual mode. Level was 12 + ceiling(log-base 2(t)), for t=1 during first minute, etc.
I did this until the Expresso was vacated. Everyone knows my max level, right?
I did this until the Expresso was vacated. Everyone knows my max level, right?
Biking 22:26 [4] 6.91 mi (3:15 / mi)
ahr:137
P=198, C=74
Wanted to go 23 minutes on Expresso, to get an hour in for the day, so I picked this route with a PR of about 23:30 and figured I'd relax and not worry about beating the ghost. But I set the pacer at 220 to be safe and opened up a lead on the ghost, smelled blood, only backed off to 215 and beat the ghost by over a minute.
Wanted to go 23 minutes on Expresso, to get an hour in for the day, so I picked this route with a PR of about 23:30 and figured I'd relax and not worry about beating the ghost. But I set the pacer at 220 to be safe and opened up a lead on the ghost, smelled blood, only backed off to 215 and beat the ghost by over a minute.
Biking warm up/down 1:00 [2] 0.25 mi (4:00 / mi)
Tuesday Mar 10, 2015 #
Note
(rest day)
Achilles still a little on the sore side, so took the day off, instead of getting a workout in. Too bad because one option was a shuffle in the neighborhood of Niagara Falls after speaking to a Sports Analytics class up at Brock University.
Monday Mar 9, 2015 #
8 PM
Biking warm up/down 5:10 [2] 1.5 mi (3:27 / mi)
weight:179lbs
P=154, C=74
Greg Kick was on the next bike, so chatted during my w/up.
Greg Kick was on the next bike, so chatted during my w/up.
Biking 24:52 [4] 7.44 mi (3:21 / mi)
P=217, C=75
Thought I could break 25 minutes and got extra motivation when I saw the top 2 times were 25:10 and 25:17. Crushed my ghost. On;y 4th all-time at they Y, so I still have some work to do (fouser was 24:31 back on 3/26/12).
Sadly HR measurement malfunctioned and sat around 80 much of the time, when I was certainly averaging above 140.
Thought I could break 25 minutes and got extra motivation when I saw the top 2 times were 25:10 and 25:17. Crushed my ghost. On;y 4th all-time at they Y, so I still have some work to do (fouser was 24:31 back on 3/26/12).
Sadly HR measurement malfunctioned and sat around 80 much of the time, when I was certainly averaging above 140.
Biking warm up/down 3:19 [2] 1.0 mi (3:19 / mi)
P=165, C=76
Victory lap with the 180 pacer.
Victory lap with the 180 pacer.
Sunday Mar 8, 2015 #
11 AM
Swimming 42:00 [3] 1.08 mi (38:53 / mi)
8:31
1:34,38,38,35,37,35
3:36,31
1:43 IM
1:34,38,38,35,37,35
3:36,31
1:43 IM