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Training Log Archive: bishop22

In the 7 days ending Oct 12, 2019:

activity # timemileskm+m
  Coaching5 4:56:02 13.7(21:37) 22.05(13:26) 27
  Orienteering1 1:04:13 4.39(14:38) 7.07(9:05) 49
  Hashing1 43:55 2.97(14:47) 4.78(9:11) 90
  Walking1 31:41 0.8(39:28) 1.29(24:31)
  Hard Core2 30:00
  Running1 24:19 1.89(12:53) 3.04(8:00) 7
  Total8 8:10:10 23.75 38.22 174
  [1-5]8 7:17:40
averages - weight:178.6lbs

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Saturday Oct 12, 2019 #

9 AM

Coaching 17:07 intensity: (5:20 @0) + (9:12 @1) + (2:27 @2) + (8 @3) 0.43 mi (40:06 / mi)
ahr:87 max:142

Coaching 18:23 intensity: (8:35 @0) + (9:26 @1) + (22 @2) 0.44 mi (41:26 / mi) +2m 41:00 / mi
ahr:77 max:128

Coaching 25:09 intensity: (5:04 @0) + (17:17 @1) + (2:48 @2) 1.1 mi (22:50 / mi) +2m 22:43 / mi
ahr:95 max:133

Coaching 25:43 intensity: (6:25 @0) + (17:09 @1) + (2:09 @2) 0.84 mi (30:38 / mi) +2m 30:27 / mi
ahr:88 max:137

12 PM

Coaching 20:06 intensity: (2:19 @0) + (14:01 @1) + (3:36 @2) + (8 @3) + (2 @4) 0.92 mi (21:56 / mi) +2m 21:48 / mi
ahr:99 max:155

Coaching 29:19 intensity: (4:11 @0) + (19:01 @1) + (6:07 @2) 1.15 mi (25:32 / mi) +3m 25:20 / mi
ahr:96 max:135

Walking 31:41 intensity: (13:35 @0) + (15:16 @1) + (2:16 @2) + (34 @3) 0.8 mi (39:28 / mi)
ahr:83 max:146

Friday Oct 11, 2019 #

7 PM

Hard Core 15:00 [2]
weight:178lbs (rest day)

Did the first row and the second half of the second row with 2 sets of push-ups.

Thursday Oct 10, 2019 #

4 PM

Coaching 39:07 intensity: (24 @0) + (2:47 @1) + (16:19 @2) + (10:49 @3) + (8:28 @4) + (20 @5) 3.26 mi (12:00 / mi) +5m 11:57 / mi
ahr:136 max:163 weight:180lbs

Touring the new Shadow Pines course, sort of with the team, ahead of our race there on Tuesday.

Hashing 43:55 intensity: (14:37 @1) + (16:56 @2) + (10:19 @3) + (1:54 @4) + (9 @5) 2.97 mi (14:47 / mi) +90m 13:31 / mi
ahr:121 max:161

FCH3 from Cobbs Hill Park

Wednesday Oct 9, 2019 #

4 PM

Running 5:01 intensity: (1:44 @1) + (3:17 @2) 0.4 mi (12:32 / mi) +3m 12:14 / mi
ahr:117 max:126 weight:179lbs

Jog from Whiting lot to workout location near Midnight.

Running 14:27 intensity: (1:29 @1) + (12:03 @2) + (55 @3) 1.1 mi (13:08 / mi) +2m 13:03 / mi
ahr:127 max:140

Setting up the 200m cones on the Midnight loop and gathering the troops.

Coaching 51:09 intensity: (1:12 @0) + (19:33 @1) + (30:09 @2) + (15 @3) 2.64 mi (19:22 / mi)
ahr:115 max:142

Moving around during the workout, then over to set up a 200m trail section, then did 6x200 chasing the kids. Didn't get time on first one, but numbers 2, 3, 4 and 6 were very consistent, since I was basically maxing out at 50s 200s.

Running 4:51 intensity: (27 @2) + (4:23 @3) + (1 @4) 0.39 mi (12:31 / mi) +2m 12:22 / mi
ahr:141 max:147

Tuesday Oct 8, 2019 #

6 PM

Hard Core 15:00 [3]
weight:178lbs

First row of the core exercises plus half the second row, with 2 sets of 12 push-ups in between.

Monday Oct 7, 2019 #

5 PM

Coaching 36:43 intensity: (5:25 @0) + (20:58 @1) + (9:39 @2) + (30 @3) + (10 @4) + (1 @5) 1.44 mi (25:30 / mi) +13m 24:49 / mi
ahr:99 max:158 weight:178lbs

Moving around during the JV Girls race at Webster Park. Today's meet was JV only, so after the race started, I had the varsity boys and girls do a workout on the course. I staggered their starts, beginning 2 minutes after the race started, so that they would finish a tempo effort at the mile mark at the same time. Some of the kids ran a little quick, so it didn't turn out exactly that way. They all did the second mile with 2 min rep-pace intervals, picking up where they left off after each recovery, and then the 3rd mile was another tempo effort.

I was able to cheer for our grand total of 2 girls in the race while this workout was going on. The other teams (Athena and Gates-Chili also had very small numbers, perhaps 6 and 3).

Coaching 33:16 intensity: (19:16 @1) + (13:17 @2) + (43 @3) 1.48 mi (22:26 / mi)
ahr:84 max:143

Moving around during the JV Boys race. Matt B stepped up for the win, with Tyler R and Noah not far behind in 2nd and 3rd. The boys median improvement from 20 days ago on the same course was 46 seconds, so they are headed in the right direction.

Sunday Oct 6, 2019 #

10 AM

Orienteering race 1:04:13 intensity: (4:34 @1) + (28:05 @2) + (11:47 @3) + (17:11 @4) + (2:36 @5) 4.39 mi (14:38 / mi) +49m 14:08 / mi
ahr:138 max:178

Fun race at Webster Park to make it worth it for the out-of-towners that came for yesterday's NRE. It was a mass start race with a similar flow for all courses, so you would merge with other courses, then separate again throughout the course.

I made a 3+ min error on #6 because I saw the circle, ran to the spot that I thought it represented without reading the map, and found out that I was wrong.

Made a good choice to the go control, taking the main trail out to the road, due to running the area during so many XC practices over the years, and I beat Don to the control, but then he destroyed me going up the hill to the finish. I really need to improve my fitness.


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