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Training Log Archive: bishop22

In the 7 days ending Jan 18:

activity # timemileskm+m
  Biking2 1:50:09 28.43(3:52) 45.75(2:24)
  Running4 1:47:54 9.58(11:16) 15.42(7:00) 17
  Swimming2 1:21:00 0.91 1.47
  Hashing1 1:04:30 3.83(16:50) 6.16(10:28) 189
  Volleyball1 45:00
  Total10 6:48:33 42.75 68.8 206
  [1-5]10 6:45:39
averages - weight:179.3lbs

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Saturday Jan 18 #

1 PM

Running (Spectating) 51 intensity: (32 @0) + (19 @1) 0.0 mi
ahr:62 max:73

Luke placed 4th in the 400 at the Utica Invitational in 52.0. A guy dropping out after leading the first lap got in his way, costing him momentum, which does actually exist, literally, in running races, unlike NFL games.

Running 30:01 intensity: (26 @1) + (6:53 @2) + (4:44 @3) + (15:10 @4) + (2:48 @5) 2.72 mi (11:02 / mi) +17m 10:50 / mi
ahr:146 max:161

Got out for a short jog after the 800m, which Ben ran for Lemoyne. After 600, I thought he would break 2, but he didn't have the usual kick and faded just a bit to 2:02.

It was 16 degrees with a stiff breeze when I went out, so I almost quit a few minutes in. Not sure the last time I rank out in this kind of cold. My face almost froze in the first 6 minutes before the wind at my back gave it a break. It was too cold to take any walking breaks and the ice showed me a fair amount.
4 PM

Running (Spectating) 3:32 intensity: (1:20 @0) + (2:12 @1) 0.04 mi (1:28:51 / mi)
ahr:80 max:118

Back at the track, Luke led off his 4x4 with another 52 which proved to be the fastest split on the team. They wound up second when Hamilton's anchor went 50+ to pass RPI A for the win.

Friday Jan 17 #

Note

Rough day at Xerox today as a bunch of co-workers were let go. I think it was mostly in preparation for the group I work for to move to North Carolina.
5 PM

Biking warm up/down 2:48 [1] 0.5 mi (5:36 / mi)
ahr:111 max:157 weight:178lbs

Biking 20:00 [3] 5.05 mi (3:58 / mi)
ahr:99 max:121

P=136, C=65
233,230 Points on Outpost - Tactics - 20 Min

Biking 5:45 [3] 1.75 mi (3:17 / mi)
ahr:127 max:139

P=212, C=67
Accidentally got a PR on the course since it's fairly new.

Biking 13:57 [3] 4.01 mi (3:29 / mi)
ahr:127 max:146

P=192, C=67

Biking warm up/down 2:26 [2] 0.52 mi (4:41 / mi)

Biking 5:00 [3] 1.21 mi (4:08 / mi)
ahr:106 max:114

P=131, C=57
67,390 Points on Dragons Island - Tactics - 5 Min
Best score for this, but only 3rd attempt.

Thursday Jan 16 #

5 PM

Running 35:15 intensity: (11 @0) + (3:28 @1) + (16:22 @2) + (9:22 @3) + (5:40 @4) + (12 @5) 3.3 mi (10:41 / mi)
ahr:134 max:159 weight:180lbs

On the treadmill at the Y. It now reports watts, so P=179.

Planned 4x1/2 mile, but hips/groin were a little tight on the third, so I cut the 4th to 1/4 mile, but faster. Went 6.4,6.5,6.6 mph on the halfs, then went 7.0-7.4 mph on the quarter.

4:40, 4:37, 4:31, 2:04

Wednesday Jan 15 #

10 AM

Volleyball 45:00 [3]

Match was scheduled for 10:25 but probably didn't start until about 11 and didn't finish until just before midnight. We lost all 3 games, each time having one or two bad runs putting us into a hole, then just failing to complete comebacks. I was noticeably more mobile this week and made a smaller number of mistakes, but it remains frustrating adapting to aging limitations.
5 PM

Swimming 40:00 [3] 0.91 mi (43:56 / mi)
weight:178lbs

4:17/8:40
1:40,42,44,44,43,43 (swim)
200 pim
4x50 ba/br (51,57,51,57)

Not sure how much of the slowness on the 100s was due to no pull buoy and how much was going a bit easy with a VB match later tonight.

Tuesday Jan 14 #

12 PM

Running 38:15 intensity: (53 @1) + (17:18 @2) + (14:29 @3) + (5:18 @4) + (17 @5) 3.52 mi (10:52 / mi)
ahr:138 max:162 weight:180lbs

Got outside for a run jog/walk at lunchtime today. Went easy alternating 6 min jog / 1 min walk. Could have run in shorts today, but I forgot to pack them, so I was stuck in sweatpants.

Monday Jan 13 #

6 PM

Biking warm up/down 3:00 [1] 0.5 mi (6:00 / mi)
ahr:124 max:167

Started this 2:20 into the ride and stopped it while driving home. Left on the 3 minutes where I pedaled between courses.

Biking 23:51 [3] 6.91 mi (3:27 / mi)
ahr:132 max:149 weight:181lbs

P=189, C=66
This was the ride of the week. My history only had 185+ watts in it, so I picked the slowest time of 23:52 and tried to keep up. I was down about 8 seconds with a mile to go and went after the ghost, and getting past him before the finish line, but it was not easy.

Biking 15:00 [3] 3.48 mi (4:19 / mi)
ahr:108 max:120

P=116, C=60
162,900 Points on Pirates Cove - Tactics - 15 Min
Knocked off another game in tactics mode. 4 down, only 77 to go.

Biking 14:23 [3] 3.73 mi (3:51 / mi)
ahr:114 max:135

P=167, C=61
Only my second time on this course, so I tried to just tie my ghost and save beating it for when they have that PR challenge running, but he snuck ahead by 1 second at the end.

Biking warm up/down 3:59 [2] 0.77 mi (5:10 / mi)

Sunday Jan 12 #

10 AM

Swimming 41:00 [3]
weight:179lbs

~4:26/8:56
1:35,36,35,36,37,34 (pull)
3:50,46 (Pim on 4:30)
1 PM

Hashing 1:04:30 intensity: (51 @0) + (31:07 @1) + (20:37 @2) + (9:07 @3) + (2:46 @4) + (2 @5) 3.83 mi (16:50 / mi) +189m 14:36 / mi
ahr:118 max:157

RH3 from Maplewood Park. Well-set live trail from FRB. Some good travel along the Genesee River, although it did have a fair amount of backtracking.

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