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Training Log Archive: bishop22

In the 7 days ending Jan 25:

activity # timemileskm+m
  Hashing2 3:36:46 10.92(19:51) 17.57(12:20) 333
  Biking2 1:33:35 23.02 37.05
  Swimming2 1:25:00 1.99(42:42) 3.2(26:32)
  Running4 1:16:13 7.04(10:50) 11.33(6:44) 48
  Total10 7:51:34 42.97 69.15 380
  [1-5]10 7:46:11
averages - weight:179.3lbs

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Saturday Jan 25 #

11 AM

Running 29:33 intensity: (34 @1) + (18:25 @2) + (10:34 @3) 3.01 mi (9:49 / mi) +48m 9:21 / mi
ahr:136 max:145

Got out for a short jog (no walking) after Tory's 5000. Nicely downhill early into the town from the Middlebury College athletic facilities. Had to work a little harder on the way back to keep it under 10 min pace.
1 PM

Running (Spectating) 1:07 intensity: (58 @0) + (9 @1) 0.01 mi (1:52:19 / mi)
ahr:65 max:71

Watching Luke win the 500m at the Middlebury Invitational, in 67.03, which is now the 12th fastest time in D3 this season. Add about 1/4 second to the splits for his actual 200/400 splits. He got the lead easily before the break and was never challenged, winning by over 2 seconds.
4 PM

Running (Spectating) 3:26 intensity: (2:59 @0) + (27 @1) 0.02 mi (2:52:40 / mi)
ahr:63 max:70

Watching Luke's 4x400m relay win. Started the watch late and I had bad angle. Luke went 3rd and his coach had his split as 51.5. The second man came in almost exactly tied with St. Lawrence, but RPI had the cleaner handoff and Luke never looked back, opening up a couple seconds for the anchor who split 50.5 or so.

Friday Jan 24 #

Note
weight:179lbs (rest day)

First day off since Jan 2nd as I left work at 4 to drive most of the way to Vermont ahead of Luke's meet at Middlebury tomorrow.

Thursday Jan 23 #

6 PM

Biking warm up/down 1:00 [1] 0.25 mi (4:00 / mi)
ahr:127 max:158 weight:180lbs

Biking 46:23 [3] 12.18 mi (3:48 / mi)
ahr:127

P=180, C=63
This was the ride of the week, giving me 10 of 49 courses already this year.

Biking warm up/down 1:20 [2] 0.25 mi (5:20 / mi)

Biking 5:00 [3] 1.02 mi (4:54 / mi)
ahr:104 max:111

P=112, C=58
50,610 Points on Dragons Return - Tactics - 5 Min
9 of 81 Tactics style games completed for 2020.

Wednesday Jan 22 #

6 PM

Running 42:07 intensity: (10 @0) + (3:10 @1) + (17:59 @2) + (10:31 @3) + (9:37 @4) + (40 @5) 4.0 mi (10:32 / mi)
ahr:138 max:160 weight:179lbs

Treadmill at the Y with Christine. I did 1/2 mile w/up at 5.5mph, then 3 x 1 mile gradual accelerations:
- 5.6 to 6.5 mph
- 5.8 to 6.7 mph
- 5.8 to 7.0 mph by going up 0.1 per 0.05 over the last 0.3

P=186 I think
This was surprisingly easy after I was concerned I'd be in rough shape after running three days in a row over the weekend.

Tuesday Jan 21 #

7 PM

Swimming 43:00 [3] 0.97 mi (44:20 / mi)
weight:180lbs

<3:55/7:43
1:35,36,35,34,34,35
12x12 IM order

Monday Jan 20 #

11 AM

Biking 1 [0]
ahr:109 max:140 weight:179lbs

Biking 20:00 [3] 4.29 mi (4:40 / mi)
ahr:100 max:115

P=106, C=59
271,870 Points on Pirates Cove - Tactics - 20 Min

Biking 9:51 [3] 2.91 mi (3:23 / mi)
ahr:129 max:138

P=189, C=67
Fastest time on this course since April 2015.

Biking 10:00 [3] 2.12 mi (4:43 / mi)
ahr:101 max:112

P=111, C=60
104,400 Points on Outpost - Tactics - 10 Min
6 PM

Hashing 2:17:51 intensity: (13 @0) + (1:32:11 @1) + (21:17 @2) + (18:49 @3) + (5:14 @4) + (7 @5) 6.34 mi (21:45 / mi) +216m 19:40 / mi
ahr:115 max:160

CBH3 from near Woodcliff. Very long and cold trail with a dearth of flour, but it was fun.

Sunday Jan 19 #

9 AM

Swimming 42:00 [3] 1.02 mi (41:10 / mi)

9:02
1:36,42,38,38,39,34 (swim 2/5, pull others)
3:43,44 (on 4:15
4x50 ba/br 51,59,50,60
1 PM

Hashing 1:18:55 intensity: (1:02 @0) + (26:03 @1) + (29:38 @2) + (18:18 @3) + (3:54 @4) 4.58 mi (17:14 / mi) +117m 15:58 / mi
ahr:124 max:155 weight:179lbs

FCH3 starting near Fleet Feet. Very nice trail by Kitten and Jammin'. I had to bail on the snowy hill climb in Pinnacle (at the 50:42 mark) because it got too steep and slippery with no trees to avoid sliding down more than I was able to climb up. The unannounced A-B finished at a nice fire and I gratefully accepted a ride back to the start.

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