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Training Log Archive: bishop22

In the 7 days ending Feb 17:

activity # timemileskm+m
  Running2 2:02:39 11.47(10:42) 18.46(6:39) 54
  Biking2 1:42:09 15.8(6:28) 25.43(4:01) 5
  Swimming2 1:32:00 2.45(37:33) 3.94(23:20)
  Hashing1 1:16:41 3.49(21:58) 5.62(13:39) 70
  Orienteering1 1:16:37 1.7(45:04) 2.74(28:00) 48
  Total8 7:50:06 34.91(13:28) 56.18(8:22) 177
  [1-5]8 7:40:21
averages - weight:174.3lbs

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Saturday Feb 17 #

9 AM

Running race 1:15:12 intensity: (4 @0) + (57 @1) + (15:11 @2) + (4:43 @3) + (34:53 @4) + (19:24 @5) 7.97 mi (9:26 / mi) +3m 9:25 / mi
ahr:148 max:171

Freezeroo race from Braddock Bay park. Alternated 6 min jog, 30 sec walk. Goal was to go 10 min pace overall, and I was able to go under that early and felt fine, then didn't fade until the last mile. Ironically, that was almost my fastest mile as I skipped the last scheduled walk, since I was almost back into the park by then.

Friday Feb 16 #

12 PM

Biking 46:08 intensity: (1:10 @0) + (39:12 @1) + (3:23 @2) + (56 @3) + (47 @4) + (40 @5) 0.45 mi (1:42:33 / mi) +5m 1:39:23 / mi
ahr:103 max:166

Thursday Feb 15 #

11 AM

Running 47:27 intensity: (1:16 @1) + (16:24 @2) + (7:46 @3) + (17:23 @4) + (4:38 @5) 3.5 mi (13:33 / mi) +51m 12:58 / mi
ahr:142 max:174

Easy run at Corbett's Glen. The trails were quite icy, especially the two steep hill areas, where I did my only "walking". But the weather was awesome - above 50 degrees, so I was in shorts and t-shirt in mid-February!

Wednesday Feb 14 #

12 PM

Swimming 40:00 [3] 0.97 mi (41:14 / mi)
weight:173lbs

~4:30/8:57
1:35,38,36,38,34,34 (pull/swim)
3:37,32

Tuesday Feb 13 #

10 AM

Biking 1 [0] 0.0 mi
ahr:107 max:154

Biking 4:58 [3] 1.5 mi (3:19 / mi)
weight:175lbs

P=160, C=75
w/up - started real easy but then noticed a pack on the leaderboard just above 5:00, so I had to go under.

Biking 19:30 [4] 5.37 mi (3:38 / mi)
ahr:127 max:140

P=183, C=67
Ahead of the 200 pacer, also had set the ghost to be the current Y season leader and he was in my rear view mirror very quickly.

Biking 24:32 [3] 6.98 mi (3:31 / mi)
ahr:129 max:149

P=174, C=66
190 pacer - he got by me a few times but I never let him get away.

Biking warm up/down 7:00 [2] 1.5 mi (4:40 / mi)

2 PM

Orienteering 1:16:37 intensity: (3:25 @0) + (1:13:12 @1) 1.7 mi (45:04 / mi) +48m 41:27 / mi
ahr:87 max:114

More Hunters Creek Map Hike control placement.

Monday Feb 12 #

12 PM

Swimming 52:00 [3] 1.48 mi (35:08 / mi)
weight:175lbs

Did the parts of the master's workout that I remembered and had time for
500 w/up
4x150 (50 kick front, 50 kick back, 50 swim - kept fins on)
7x100 pull
1:30,30,30,29,31,28,30
4x150 (50 hard, 50 easy, 50 odd - alt ba/br)
200 w/dn

Sunday Feb 11 #

2 PM

Hashing 1:16:41 intensity: (5:05 @0) + (34:49 @1) + (35:09 @2) + (1:23 @3) + (15 @4) 3.49 mi (21:58 / mi) +70m 20:41 / mi
ahr:109 max:150

RH3 from Turning Point Park - nice trail set by Bloody, but only 4 runners showed up out of about 20 participants.

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