Training Log Archive: bishop22In the 7 days ending Jan 15, 2016:
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Friday Jan 15, 2016 #
6 PM
Biking 47:20 [3] 11.53 mi (4:06 / mi)
P=161, C=65
Hadn't done this route in almost 3 years. Just went with the 180 pacer, but couldn't keep up on the early downhills and he was 20s ahead by 4 miles and 24s by 6, but I caught him on the uphills in the back half.
Hadn't done this route in almost 3 years. Just went with the 180 pacer, but couldn't keep up on the early downhills and he was 20s ahead by 4 miles and 24s by 6, but I caught him on the uphills in the back half.
Biking warm up/down 3:22 [2] 1.0 mi (3:22 / mi)
P=153, C=70
Thursday Jan 14, 2016 #
6 PM
Running 39:37 4.04 mi (9:48 / mi)
ahr:142 max:174
Decent workout in the Field House
1 mi w/up
4 x 2 laps w/ 1 lap recovery (1/4 walk, 3/4 jog)
- the new Garmin measured each interval at about 0.43 miles which seems just about right.
w/dn to make it 4 miles
Descended nicely on the intervals:
3:35, 3:22, 3:17, 3:12
1 mi w/up
4 x 2 laps w/ 1 lap recovery (1/4 walk, 3/4 jog)
- the new Garmin measured each interval at about 0.43 miles which seems just about right.
w/dn to make it 4 miles
Descended nicely on the intervals:
3:35, 3:22, 3:17, 3:12
Strength 5:00 [1]
20 min of hip exercises
Wednesday Jan 13, 2016 #
Note
(rest day)
After Luke's hoop game (a second straight win, in Victor), we went out to Flag's for dinner instead of the Y for a workout.
Tuesday Jan 12, 2016 #
5 PM
Running 39:59 4.07 mi (9:50 / mi)
ahr:134 max:156
Easy run in the Field House. Took a 30s walking break each 5 minutes. Went real easy the first mile, a little less slow the second, and even less slow the third, then backed off on the 4th, especially during the second half.
Strength 5:00 [1]
Hip exercises again.
Monday Jan 11, 2016 #
6 PM
Biking 4:58 [3] 1.5 mi (3:19 / mi)
ahr:108 max:114 weight:177lbs
P=162, C=72
Warm-up with 180 pacer
Warm-up with 180 pacer
Biking 27:57 [4] 8.38 mi (3:20 / mi)
ahr:132 max:150
P=185, C=71
Went after the 190 pacer and got ahead of my ghost. He caught me with 1.5 to go, but I was able to battle him off by 1 second at the end.
Very spent at the finish, but this was a pre-surgery PR that I beat, from 2 years ago.
Went after the 190 pacer and got ahead of my ghost. He caught me with 1.5 to go, but I was able to battle him off by 1 second at the end.
Very spent at the finish, but this was a pre-surgery PR that I beat, from 2 years ago.
Biking warm up/down 10:00 [2] 2.5 mi (4:00 / mi)
ahr:103
P=108, C=57
Just an easy cruise around Dragon's Revenge for 10 minutes and 81,444 points
Just an easy cruise around Dragon's Revenge for 10 minutes and 81,444 points
Biking warm up/down 2:00 [2] 0.5 mi (4:00 / mi)
0.25 after each course
Strength 5:00 [1]
15 minutes of hip exercises
Squeeze, clams, fire hydrants, and hip blitz package #2
Squeeze, clams, fire hydrants, and hip blitz package #2
Sunday Jan 10, 2016 #
8 AM
Swimming 1:05:00 [3] 1.48 mi (43:55 / mi)
weight:177lbs
400 w/up - 50 swim/50 kick/100IM
5x100 pull on 2:10 (1:36,41,41,39,39)
200 50 free / 50 dolphin on back
3 x 100 pull (all ~1:40)
2 x 100 IM (1:46,53)
2 x 100 pull on 2, desc (1:50,42)
200 ez
8 x 50 1:20 (fr,ba,br,fr)
200 w/dn - no walls
5x100 pull on 2:10 (1:36,41,41,39,39)
200 50 free / 50 dolphin on back
3 x 100 pull (all ~1:40)
2 x 100 IM (1:46,53)
2 x 100 pull on 2, desc (1:50,42)
200 ez
8 x 50 1:20 (fr,ba,br,fr)
200 w/dn - no walls
Saturday Jan 9, 2016 #
10 AM
Running race 44:32 5.01 mi (8:53 / mi) +27m 8:45 / mi
ahr:153 max:169 weight:180lbs
Freezeroo #3 in Spencerport. Goal was to keep it under 9 minute pace, and I was very close the first 4 miles, before putting in a 8:38 the last mile. Walked for 30s after each mile, but caught everyone that passed me and then some afterwards. Didn't want to run hard the last 200 or so, but I heard footsteps and I didn't want to be passed.
Splits:
8:48, 9:01, 9:06, 8:58, 8:38.
Splits:
8:48, 9:01, 9:06, 8:58, 8:38.