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Training Log Archive: bishop22

In the 7 days ending Oct 1, 2016:

activity # timemileskm+m
  Running4 6:39:26 15.15(26:22) 24.38(16:23) 164
  Swimming2 1:20:00 2.04(39:12) 3.28(24:22)
  Orienteering1 59:37 2.29(26:02) 3.68(16:11) 86
  PT2 20:00
  Total9 9:19:03 19.48 31.34 250
  [1-5]9 8:59:58
averages - weight:175lbs

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Saturday Oct 1, 2016 #

10 AM

Running 26:49 intensity: (3:02 @0) + (14:41 @1) + (9:06 @2) 1.14 mi (23:31 / mi) +9m 22:58 / mi
ahr:98 max:137

Spent the day at Genesee Valley Park for the McQuaid Invitational. By the time I returned to my car, the pedometer on my watch had me down for over 35,000 steps and about 17 miles. I had the GPS on for different parts of the day while I was timing different races, so all of these tracks reflect that. You can tell how much I cared about a particular race by the distance covered and the speed in different parts.
12 PM

Running 1:37:49 intensity: (1:00 @0) + (1:10:32 @1) + (24:02 @2) + (2:04 @3) + (11 @4) 4.0 mi (24:28 / mi) +83m 22:59 / mi
ahr:102 max:156

Running 41:40 intensity: (33:42 @1) + (7:58 @2) 1.27 mi (32:54 / mi) +6m 32:24 / mi
ahr:97 max:133

Running 2:17:36 intensity: (15:02 @0) + (1:43:50 @1) + (16:03 @2) + (2:08 @3) + (26 @4) + (7 @5) 4.05 mi (33:58 / mi) +6m 33:48 / mi
ahr:94 max:163

Running 18:04 intensity: (8:02 @1) + (8:50 @2) + (1:11 @3) + (1 @4) 0.99 mi (18:15 / mi) +2m 18:08 / mi
ahr:117 max:148

This last one was during Zach's race which was easier to watch because there was just one person to watch!

Friday Sep 30, 2016 #

Note
(rest day)

Straight from work to a pre-McQuaid meal at the Distillery with PJ, Anna, Walt, Patty, Christine and Zach.

Thursday Sep 29, 2016 #

Swimming 40:00 [3] 1.02 mi (39:12 / mi)

4:14/8:47
1:37,32,30,31,29
3:29,26,21

Quite a good swim this evening. Shoulder not great, but less limiting. On the 500 I was circling, so there was breaststroke and pauses involved, especially in the second half.

The first 100 includes at least a 5-second communication break at the 50 (no more circling), so fastest set in a long time. And the 3x200 pseudo-IM were the fastest I've done 3 in years.

Wednesday Sep 28, 2016 #

6 PM

Orienteering 59:37 intensity: (47:06 @1) + (9:05 @2) + (1:37 @3) + (1:32 @4) + (17 @5) 2.29 mi (26:02 / mi) +86m 23:19 / mi
ahr:104 max:161

Map Hike at Sardinia. Took care of the 7 most northeastern controls on the south side, while Patty got all but one on the north. Could have done 8 (C15 was nearby) as it turned out, since daylight held up a little longer than expected. Interesting bits for the day: 1) I had to alter my route because there was a dog guarding a bridge, so I went down a bit and crossed [the quite dry] creek; 2) left a bottle opener at Walt's house but managed to open a bottle with the driver door latch that is on the door frame.

Oh, and I did this without a compass as it was not in my bag as expected.
10 PM

PT 10:00 [1]

30 minutes of new exercises

Tuesday Sep 27, 2016 #

4 PM

Running 22:39 intensity: (8:23 @1) + (12:50 @2) + (1:26 @3) 1.19 mi (19:02 / mi) +31m 17:36 / mi
ahr:120 max:146 weight:175lbs

Moving around during Luke's race at Webster Park. He didn't quite get his goal of breaking 20, at 20:08, but he had little sleep due to an art project for English class.

Running 29:11 intensity: (19:32 @1) + (9:12 @2) + (15 @3) + (12 @4) 1.24 mi (23:32 / mi) +21m 22:21 / mi
ahr:108 max:155

And the girls race...
9 PM

PT 10:00 [1]

30 minutes of new exercises.

Monday Sep 26, 2016 #

8 PM

Swimming 40:00 [3] 1.02 mi (39:12 / mi)
weight:175lbs

4:15/8:28
1:33,35,35,34,33
3:38,40,38

Sunday Sep 25, 2016 #

9 AM

Running 25:38 intensity: (1 @0) + (16:32 @1) + (2:59 @2) + (17 @3) + (1:49 @4) + (4:00 @5) 1.27 mi (20:11 / mi) +4m 19:58 / mi
ahr:119 max:166

Moving around during Z's 5K race at UB in the Linda Yalem race. He ran well for over 2 miles (5:39, 5:40) but couldn't quite hang on. Walked with Christine from the start over to a spot after the 2-mile mark, then had to hustle back to the finish (she destroyed me - partly because of yesterday's race and partly because of my hip).

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