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Training Log Archive: bishop22

In the 7 days ending Jan 27:

activity # timemileskm+m
  Swimming3 2:01:30 3.13(38:49) 5.04(24:07) 164
  Running3 1:52:38 11.25(10:01) 18.11(6:13) 58
  Hashing1 1:46:52 4.75(22:30) 7.64(13:59) 211
  Biking2 1:18:44 21.16(3:43) 34.05(2:19) 15
  PT1 21:00
  Total9 7:20:44 40.29 64.84 447
  [1-5]9 7:20:33
averages - weight:175.2lbs

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Saturday Jan 27 #

9 AM

Running race 45:09 intensity: (55 @1) + (12:07 @2) + (3:45 @3) + (12:18 @4) + (16:04 @5) 4.89 mi (9:14 / mi) +42m 9:00 / mi
ahr:148 max:167 weight:176lbs

Freezeroo #4 in Victor. Goal was to try to keep under 10 min pace even with 1 min walk after each 8 min jog. Was worried about that after the first mile, but then the uphills were essentially done and I got some wind at the back, so each mile became progressively faster. Didn't walk the last scheduled time as I was too close to the finish line.

Friday Jan 26 #

10 AM

Biking 40:36 intensity: (6:02 @1) + (33:48 @2) + (46 @3) 10.67 mi (3:48 / mi) +15m 3:47 / mi
ahr:122 max:142 weight:175lbs

P=157, C=65
Took it fairly easy with the race tomorrow, so just the 170 pacer.

Biking warm up/down 2:30 [2] 0.5 mi (5:00 / mi)

Thursday Jan 25 #

2 PM

Running 32:01 intensity: (11 @0) + (1:21 @1) + (11:55 @2) + (14:41 @3) + (3:36 @4) + (17 @5) 3.1 mi (10:20 / mi)
ahr:136 max:159

Ran 3 consecutive miles on the treadmill (last 0.1 was walk), going from 5.0mph to 6.6 in the first 1.6 miles, stayed there for an additional 0.1, then as my HR went above 150, backed off to 6.0 for the rest of the time. Started watch 19 seconds late.

Swimming 36:30 intensity: (2:11 @1) + (7:02 @2) + (14:17 @3) + (8:41 @4) + (4:19 @5) 0.97 mi (37:38 / mi) +164m 24:39 / mi
ahr:143 max:184

4:21/8:40
1:36,33,34,34,37,32 (swim/pull)
3:42,32

Y finally got a replacement pace clock (and I had my watch, just in case).

Wednesday Jan 24 #

2 PM

PT 21:00 [3]
weight:173lbs

Went through almost all exercises, except the three walking exercises.

Tuesday Jan 23 #

7 AM

Swimming 45:00 [3] 1.14 mi (39:28 / mi)
weight:174lbs

No watch and no clock, but seemed to get in a decent workout.
4 PM

Running 35:28 intensity: (4:31 @1) + (7:42 @2) + (9:27 @3) + (12:54 @4) + (54 @5) 3.26 mi (10:53 / mi) +16m 10:43 / mi
ahr:140 max:170

Monday Jan 22 #

5 PM

Biking 1 [1] 0.0 mi
ahr:121 max:145

HR profile for the biking today.

Biking 3:29 [3] 1.02 mi (3:25 / mi)
max:119 weight:176lbs

P=167, C=70
w/up with 180

Biking 6:29 [4] 2.03 mi (3:12 / mi)
ahr:123 max:134

P=193, C=74
Spanked the 200 pacer.

Biking 11:21 [3] 2.93 mi (3:52 / mi)
ahr:121 max:135

P=172, C=64
With 190.

Biking 14:18 [3] 4.01 mi (3:34 / mi)

P=171, C=76
Ahead of 180

Sunday Jan 21 #

9 AM

Swimming 40:00 [3] 1.02 mi (39:12 / mi)
weight:177lbs

The Y still hasn't replaced the pace clock and I didn't wear my watch, which made me feel free - but I don't want to do this too often!
2 PM

Hashing 1:46:52 intensity: (44:18 @1) + (31:07 @2) + (19:33 @3) + (11:35 @4) + (19 @5) 4.75 mi (22:30 / mi) +211m 19:46 / mi
ahr:121 max:162

RH3 at Powder Mills - annual sledding hash. Excellent conditions for the downhill runs and a nice bonfire at the top of the hill.

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