Training Log Archive: bishop22In the 7 days ending Jan 5, 2016:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
| |||||||||
| We | Th | Fr | Sa | Su | Mo | Tu | |||||||
Tuesday Jan 5, 2016 #
Note
(rest day)
Took the day off as I had to help Christine pick up her new car; 274K miles are on her retiring Sienna.
Monday Jan 4, 2016 #
7 PM
Biking 6:48 [3] 2.03 mi (3:21 / mi)
ahr:113 weight:181lbs
P=165, C=71
Legs still not fully recovered so I went with the 180 pacer first.
Legs still not fully recovered so I went with the 180 pacer first.
Biking 18:38 [3] 5.43 mi (3:26 / mi)
ahr:129
P=182, C=72
Raced the 200 pacer, but hung with my ghost for about 2.25 and had a 5-6 second lead before fading a bit, but never back to the pacer.
Raced the 200 pacer, but hung with my ghost for about 2.25 and had a 5-6 second lead before fading a bit, but never back to the pacer.
Biking 27:54 [3] 7.44 mi (3:45 / mi)
ahr:121
P=166, C=68
Just gradually pulled away from the 180 pacer.
Just gradually pulled away from the 180 pacer.
Biking warm up/down 4:00 [3] 1.0 mi (4:00 / mi)
0.25 after each of the first two courses, 0.5 after the third.
Strength 5:00 [1]
4 sets of med ball squeeze
30 clams each side
30 fire hydrants each side
30 clams each side
30 fire hydrants each side
Sunday Jan 3, 2016 #
9 AM
Running 32:11 3.0 mi (10:44 / mi) +5m 10:40 / mi
ahr:135 max:148
Short run in EA before heading over for the Bills season finale.
Saturday Jan 2, 2016 #
Swimming 42:00 [3] 1.02 mi (41:10 / mi)
8:44
1:36,36,35,36,36
3:34,31
Groin (hips?) sore from yesterday's race, so swimming was the perfect recovery day activity. Went to the Y to swim while Christine and Chelsea hit the treadmills there.
1:36,36,35,36,36
3:34,31
Groin (hips?) sore from yesterday's race, so swimming was the perfect recovery day activity. Went to the Y to swim while Christine and Chelsea hit the treadmills there.
Friday Jan 1, 2016 #
10 AM
Running race 1:14:51 7.55 mi (9:55 / mi) +126m 9:25 / mi
ahr:149 max:163 weight:182lbs
Freezeroo #2 at Mendon Ponds Park. Kept it just under 10 min pace with walking breaks for 30s every mile. Patty and Sara joined me for the race and went about 70 and 55 min, respectively.
The walking breaks helped a great deal but my legs were getting heavy near the end, as that was probably my longest "run" since the surgery.
The walking breaks helped a great deal but my legs were getting heavy near the end, as that was probably my longest "run" since the surgery.
Thursday Dec 31, 2015 #
Note
(rest day)
Took the day off ahead of tomorrow's 7.5 mile Freezeroo race at Mendon. Would have been tough to squeeze in as I was headed to the Sabres game with an early start time of 6pm.
Wednesday Dec 30, 2015 #
5 PM
Biking 13:56 [3] 4.01 mi (3:28 / mi)
ahr:121 max:142
P=175, C=69
Had to do two courses to finish the mini-Yeti challenge for the month and this was one of them. Had the pacer set at 195.
Had to do two courses to finish the mini-Yeti challenge for the month and this was one of them. Had the pacer set at 195.
Biking 16:26 [3] 5.0 mi (3:17 / mi)
ahr:130 max:142
P=179, C=72
The other course that I needed, again with the 195 pacer.
The other course that I needed, again with the 195 pacer.
Biking 11:23 [3] 3.37 mi (3:23 / mi)
P=170, C=75
Another course to get me over 45 minutes for the day. Went easier, but higher cadence.
Another course to get me over 45 minutes for the day. Went easier, but higher cadence.
Biking warm up/down 4:00 [2] 1.0 mi (4:00 / mi)
1/3 of a mile after each course.