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Training Log Archive: bishop22

In the 7 days ending Feb 8:

activity # timemileskm+m
  Running6 2:54:43 16.25(10:45) 26.15(6:41)
  Volleyball2 2:15:00
  Biking3 2:13:00 33.58 54.04 1
  Swimming2 1:04:00 1.62(39:30) 2.61(24:33)
  Total11 8:26:43 51.45 82.8 1
  [1-5]11 8:25:43
averages - weight:177.1lbs

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Saturday Feb 8 #

8 AM

Running race 1:22:17 intensity: (1:16 @1) + (21:27 @2) + (7:45 @3) + (37:27 @4) + (14:22 @5) 7.99 mi (10:18 / mi)
ahr:146 max:167 weight:175lbs

Freezeroo race from Braddock's Bay. 8 miler. Original plan was walk 1 minute after each mile, and try to average 10 min pace. But I felt quite good after the first mile, so I only walked 45. That worked until I finished 5 miles and my HR was not dropping quickly, so I walked a minute, then again after 6 miles. At that point we hit an ice-covered side street and I was worn out and started to slow, so I walked 45s and 30s after the next two 2/3 miles (6.67 and 7.33). Definitely hit a wall that will require more running to overcome.
3 PM

Running (Spectating) 1:59 intensity: (20 @0) + (1:39 @1) 0.01 mi (3:19:29 / mi)
ahr:75 max:80

Luke moved up to the 800m today and broke 2 (1:59.57). He had a great start to get in good position, but a kid at three back fell and they had to restart the race. On the restart, the kid from Ithaca that had fallen shoved Luke, who was forced to the back of the pack. But he moved up nicely, splitting 29.26, 59.07, and 1:29.93, before unleashing a strong kick.
6 PM

Running (Spectating) 3:27 intensity: (22 @0) + (3:05 @1) 0.03 mi (1:55:40 / mi)
ahr:88 max:97

Watching Luke in the 4x400. He split 51.22 running the third leg, over 2 seconds faster than the others in the fast heat, to move his team from 4th to 2nd, and only 0.9 seconds behind Cortland, whose anchor ran 56 to allow RPI's team to win with a 52.58 anchor.

Friday Feb 7 #

12 PM

Biking 1:38 intensity: (13 @0) + (1:25 @1) 0.2 mi (8:10 / mi) +1m 8:01 / mi
ahr:110 max:145

Biking 39:00 [3] 10.55 mi (3:42 / mi)
ahr:115 max:133 weight:175lbs

P=156, C=65
New course and long race tomorrow, so I just stayed ahead of the 160 pacer, so I can make this one of 5 PRs required in the February challenge later this month.

Biking 20:00 [2] 3.65 mi (5:29 / mi)
ahr:123 max:152

P=102, C=51
221,930 points on Dragons Island Tactics 20 minutes

Biking warm up/down 1:02 [2] 0.25 mi (4:08 / mi)

Thursday Feb 6 #

6 PM

Running 34:52 intensity: (3:25 @1) + (19:05 @2) + (5:15 @3) + (6:08 @4) + (59 @5) 3.27 mi (10:40 / mi)
ahr:133 max:164 weight:176lbs

1 mile jogs with 0.1 walk between each. First was 5.5-5.8 mph, the others were 5.5-6.4. Kept it easy with the 8 mile Freezeroo on Saturday. P=180, I think (I don't think it could have been 190).

Wednesday Feb 5 #

Swimming 49:00 [3] 1.14 mi (42:58 / mi)
weight:177lbs

9:10
1:34,35,34,33,33,32 (pull)
6x50 kick
6x50 ba/br
7 PM

Volleyball 1:30:00 [2]

Had a doubleheader. Won big one game of the first match, after choking away game 1. We stayed competitive in the second match against a top team, but couldn't pull one out.

I had to wear shoes for the second match as my left heel was sore by the end of the first match.

Tuesday Feb 4 #

12 PM

Running 37:07 intensity: (4 @0) + (5:38 @1) + (19:32 @2) + (6:32 @3) + (4:34 @4) + (47 @5) 3.5 mi (10:36 / mi)
ahr:131 max:161 weight:179lbs

P=179, at the Y at lunchtime.
Wanted to go 3 on / 3 off, so after a w/up, I did 5 x 0.35mi @ 6.7mph with roughly 0.1 walk (3.5) / 0.1 jog (5.5) between each one. Seemed to be a good balance for today, with a VB game tonight.
6 PM

Volleyball 45:00 [2]

Won all 3 games, which was nice for a change. Seems to be a big gap between "upper" intermediate and "lower" intermediate.

Monday Feb 3 #

5 PM

Biking 1 [0]
ahr:109 max:151

Biking 19:57 [3] 4.53 mi (4:24 / mi)
ahr:120 max:138 weight:179lbs

P=181, C=61
This was the ride of the week, but I didn't go too hard since I was still feeling yesterday's biking.

Biking 25:00 [2] 5.88 mi (4:15 / mi)
ahr:102 max:114

P=125, C=59
180,670 Points on Coin Toss - Tactics - 25 Min

Biking 7:57 [3] 2.36 mi (3:22 / mi)
ahr:125 max:143

P=186, C=66

Biking warm up/down 3:34 [2] 0.76 mi (4:42 / mi)

Sunday Feb 2 #

9 AM

Biking race 14:51 intensity: (2 @1) + (1:08 @2) + (2:33 @3) + (10:39 @4) + (29 @5) 5.4 mi (2:45 / mi)
ahr:149 max:163

Went quite hard on the bike and was thru 1.8 miles in 5 minutes. Didn't think I could maintain, but I was at 3.6 thru 10, and focused on staying on target and got to 5.4 with almost 10 seconds left.

Running 15:01 intensity: (15 @1) + (35 @2) + (1:57 @3) + (11:40 @4) + (34 @5) 1.45 mi (10:21 / mi)
ahr:149 max:161

Got credit for 23.5 laps as that was the level of resolution, but I kicked hard to get to 23.75. Took splits every 3 laps except I missed a couple so there are 4-lap splits and a 2-lap split.

Swimming race 15:00 [3] 0.48 mi (31:16 / mi)
weight:179lbs

Swim leg at the Indoor Tri at the Y. Made it 850 yards in the 15 minutes, with 3 seconds to spare. Probably could have gotten a little more out of myself. The guy next to me went out quicker and put just over a half length of the pool on me before he faded a bit and I passed him and finished a length ahead of him.

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