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Training Log Archive: bishop22

In the 7 days ending Nov 9:

activity # timemileskm+m
  Coaching2 1:26:10 5.75(14:59) 9.25(9:19) 48
  Orienteering1 59:11 2.49(23:46) 4.01(14:46) 82
  Biking1 55:59 18.0(3:07) 28.97(1:56)
  Swimming1 44:00 1.02(43:07) 1.64(26:48)
  Running1 9:13 0.77(11:58) 1.24(7:26)
  Total5 4:14:33 28.03(9:05) 45.11(5:39) 129
  [1-5]5 4:14:30
averages - weight:179.5lbs

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Saturday Nov 9 #

7 AM

Biking 55:59 intensity: (18:20 @1) + (35:22 @2) + (39 @3) + (57 @4) + (41 @5) 18.0 mi (3:07 / mi)
ahr:122 max:177 weight:180lbs

Made it back to the group cycle class at the Y for the first time in a while.

Thursday Nov 7 #

3 PM

Coaching 45:00 intensity: (10:24 @1) + (9:41 @2) + (20:52 @3) + (4:01 @4) + (2 @5) 3.37 mi (13:21 / mi) +19m 13:08 / mi
ahr:115 max:159 weight:182lbs

Ran over to the campground area and set up 200m cones for a 600-800-1000-1000-800-600 workout, then ran back.

Wednesday Nov 6 #

Note
weight:179lbs (rest day)

Day off as I went from work to practice to the Xerox Underground party, but it was needed anyway.

Tuesday Nov 5 #

4 PM

Running 9:13 intensity: (3 @0) + (37 @1) + (4:22 @2) + (2:05 @3) + (1:55 @4) + (11 @5) 0.77 mi (11:58 / mi)
ahr:137 max:159 weight:179lbs

Jogging during 10-minute warm-up.

Coaching 41:10 intensity: (10:46 @1) + (5:05 @2) + (7:08 @3) + (16:10 @4) + (2:01 @5) 2.38 mi (17:18 / mi) +29m 16:40 / mi
ahr:135 max:173

Noah and Matt joined Sierra for her workout. They ran the course in segments, beginning and ending with 1/2 mile tempo efforts. For the middle two miles, I measured out intervals of different lengths which ended up being 3x440, 2x220, 550, 330, ~330, ~220, ~330.

Monday Nov 4 #

8 PM

Swimming 44:00 [3] 1.02 mi (43:07 / mi)
weight:177lbs

~4:25/~8:50
1:34,34,34,33,34,33
6x50 kick
100 easy
4x50 ba/br
100 easy

Sunday Nov 3 #

10 AM

Orienteering 59:11 intensity: (42:52 @1) + (14:02 @2) + (2:16 @3) + (1 @4) 2.49 mi (23:46 / mi) +82m 21:35 / mi
ahr:108 max:147 weight:180lbs

Knocked off 10 Map Hike controls at Emery Park before the Bills game, which was an easy win over the hapless Redskins, although they were lighting things up on the ground for awhile.

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