Training Log Archive: bishop22In the 7 days ending Apr 4, 2015:
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Saturday Apr 4, 2015 #
4 PM
Biking 6:33 [2] 2.03 mi (3:14 / mi)
ahr:117 max:127 weight:175lbs
P=182, C=74
Warm-up loop before going to work.
Weight is from the AM. After the workout I was 172.6, which is the lowest in quite some time (probably fall of 2013).
Warm-up loop before going to work.
Weight is from the AM. After the workout I was 172.6, which is the lowest in quite some time (probably fall of 2013).
Biking 2:38 [5] 1.0 mi (2:38 / mi)
ahr:139 max:159
P=283, C=85
Went after my PR on this course, and stayed just ahead of the ghost the whole way.
Went after my PR on this course, and stayed just ahead of the ghost the whole way.
Biking 3:02 [3] 1.02 mi (2:58 / mi)
ahr:137
P=228, C=79
Goal was to average above 20mph, and I made that.
Goal was to average above 20mph, and I made that.
Biking 4:25 [4] 1.5 mi (2:57 / mi)
ahr:137 max:154
P=218, C=80
Another 20+ mph ride.
Another 20+ mph ride.
Biking 6:03 [4] 2.03 mi (2:59 / mi)
ahr:132 max:153
P=221, C=81
Another high cadence 20+ course.
Another high cadence 20+ course.
Biking 6:58 [5] 2.36 mi (2:57 / mi)
P=235, C=79
Goal was 7:30, but I got over a minute into the course and saw that fouser had posted a 7:13, so I had to beat that, and did, by 15 seconds. This one took a lot out of me at the end of 6 short courses.
Goal was 7:30, but I got over a minute into the course and saw that fouser had posted a 7:13, so I had to beat that, and did, by 15 seconds. This one took a lot out of me at the end of 6 short courses.
Biking warm up/down 6:00 [2] 1.5 mi (4:00 / mi)
0.25 after each course.
Biking warm up/down 5:00 [2] 1.25 mi (4:00 / mi)
Proving Grounds, only 8592 points and someone seems to have taught the dragons to run to the water and I got wet twice.
Shuffling 25:00
We have been 2 drivers and 3 cars for a while now, so it was tough being 6 drivers and 2 cars. Nate had dropped me at the Y and I walked / jogged back home. Walked to Empire, then did 250 steps jogging / 1 minute walking the rest of the way.
Friday Apr 3, 2015 #
4 PM
Running 41:47 [2] 4.03 mi (10:23 / mi) +34m 10:07 / mi
Plan was to walk for 1 minute after each 5 min of running, but had certain spots where I couldn't switch to walking, the first being going up Chestnut Hill.
Thursday Apr 2, 2015 #
5 PM
Running 26:42 [3] 3.0 mi (8:54 / mi)
Fahrenholz loop for the first time in ages. Jogged 4.5 minutes, then walked 30s. Quicker than I expected I would do, mostly thanks to the one day of nice weather we are getting.
Wednesday Apr 1, 2015 #
Note
(rest day)
Took the day off as I got home just in time for the Sabres game (it turned out Walt and I had the tickets for tonight, but we didn't realize until I called him after 7pm, as I reached Rochester, so he was able to make most of the game). A win over the Leafs has never resulted in such mixed emotions!
Tuesday Mar 31, 2015 #
Note
Train note.
7 PM
Biking 36:26 [4] 10.01 mi (3:38 / mi)
ahr:141 max:165
P=197, C=72
Knew I was 10 points from completing the March challenge, but wasn't sure of the scoring - figured a hilly 10-miler would be worth at least 10, and it got me 12.
Thought I had a shot at my ghost: up by 2s at 3mi and only down 3s at 5mi, but after the hills, he took off quickly and soon had a 15s gap (and my HR was above 155), and it was over. I had a deja vu moment when he took off. Not sure if it was on this course.
Knew I was 10 points from completing the March challenge, but wasn't sure of the scoring - figured a hilly 10-miler would be worth at least 10, and it got me 12.
Thought I had a shot at my ghost: up by 2s at 3mi and only down 3s at 5mi, but after the hills, he took off quickly and soon had a 15s gap (and my HR was above 155), and it was over. I had a deja vu moment when he took off. Not sure if it was on this course.
Biking 10:00 [2] 2.5 mi (4:00 / mi)
ahr:134 weight:176lbs
P=127, C=56
10 min of Dragons Island to unlock game 5. 145,894 Points
10 min of Dragons Island to unlock game 5. 145,894 Points
Biking warm up/down 1:00 [2] 0.25 mi (4:00 / mi)
Monday Mar 30, 2015 #
Note
(rest day)
Didn't get home until almost 8, and had to make dinner for Luke, which was good, since exercise would have been painful today. In addition to the main injury, I also landed on my right quads and got some bruising, and some pain and less mobility in my "good" hip. I also noticed that my left big toe is sore and colorful - that must be what hit the rock that tripped me.
Sunday Mar 29, 2015 #
9 AM
Orienteering race 1:26:41 *** 4.1 km (21:09 / km)
spiked:17/20c
Flying Pig - US Champs Middle (Green) at Carter Caves State Park
Since we drove all this way, I decided that I had to go out on my course; however, I wanted to make sure there was zero risk of falling, so I walked except when on level trails and roads (and did not look at the map while I jogged).
Biggest mistake was on C1, when I knew I was too far right, but got distracted by a flag that was too close to the stream.
Luke completed his medal collection by placing third, after winning the sprint and placing second on the awful "Yellow" course yesterday. There were two unacceptable legs - C3 and C6.
Zach had a reasonable weekend, but missed the JWOC train today.
Since we drove all this way, I decided that I had to go out on my course; however, I wanted to make sure there was zero risk of falling, so I walked except when on level trails and roads (and did not look at the map while I jogged).
Biggest mistake was on C1, when I knew I was too far right, but got distracted by a flag that was too close to the stream.
Luke completed his medal collection by placing third, after winning the sprint and placing second on the awful "Yellow" course yesterday. There were two unacceptable legs - C3 and C6.
Zach had a reasonable weekend, but missed the JWOC train today.