Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bishop22

In the 7 days ending Feb 22, 2020:

	activity	#	time	miles		km		+m
	Running	3	2:12:34	13.09	(10:08)	21.07	(6:18)	43
	Biking	2	1:59:22	26.38		42.45
	Swimming	2	1:27:00	2.04	(42:38)	3.28	(26:30)
	Hashing	1	59:26	3.42	(17:23)	5.5	(10:48)	43
	Volleyball	1	45:00
	Total	9	7:23:22	44.93		72.3		85
	[1-5]	9	7:23:12
averages - weight:175.6lbs

1:44

0:00

» now

Saturday Feb 22, 2020 #

9 AM

Running 5:43 0.51 mi (11:12 / mi)
ahr:117 max:127

Short w/up before the race.

Running race 40:26 4.36 mi (9:16 / mi) +28m 9:05 / mi
ahr:139 max:165 weight:175lbs

Final Freezeroo race of the year - 4.4 miles at Webster Park. Figured I could be under 9:30 pace and wanted to run the second loop faster, but was worried when I went thru the mile in 9:31, but I recovered with a 9:15 second mile. I pushed the 3rd mile a bit (9:14), but then struggled on the small uphills into the wind during the 4th mile and was 9:47 pace for the first half. I was able to pick it up again when we turned onto Holt and salvaged a decent 4th mile by going 8:53 pace for the second half. Tried to catch someone during the last 0.4, so had a good pace for that stretch (8:37).

Running 5:52 0.5 mi (11:44 / mi) +14m 10:47 / mi
ahr:145 max:154

Short w/dn after the race.

Friday Feb 21, 2020 #

12 PM

Swimming 44:00 [3] 1.02 mi (43:07 / mi)
weight:175lbs

9:03
1:32,33,32,33,33,35 (pull) - had to circle during these, so could have been faster and last one was slowed. Rest was a little short overall
6x50 kick - rest was a little short
4x50 ba/br
200 w/dn

Thursday Feb 20, 2020 #

5 PM

Biking 2:00 [1] 0.37 mi (5:25 / mi)
ahr:119 max:153

Biking 14:10 [3] 3.73 mi (3:48 / mi)
ahr:119 weight:175lbs

P=171, C=65
Picked off the softest PR as my second of five needed this month.

Biking 30:00 [3] 8.38 km (3:35 / km)
ahr:122 max:129

P=172, C=65
Didn't have a good ghost, so I picked one a little faster than me and used the 170 pacer as a backstop.

Biking warm up/down 3:59 [2] 1.0 mi (3:59 / mi)

Biking 10:00 [2] 2.08 mi (4:48 / mi)
ahr:96 max:106

P=102, C=62
127,100 Points on Dragons Return - Tactics - 10 Min

Wednesday Feb 19, 2020 #

6 PM

Running 42:29 4.0 mi (10:37 / mi)
ahr:136 max:164

P=172
0.5 jog (5.5-5.9) + 0.1 walk w/up
5 x 0.4 miles with 0.1 walk (3.5) + 0.15 jog (5.5) after each, except 0.125+0.125 before last one.
6.7 mph, 2 @ 6.8, then 6.9 and 6.8
times: 3:36, 3:31, 3:31, 3:28, 3:31
0.15 add'l w/dn after last one

Tuesday Feb 18, 2020 #

2 PM

Biking 3:29 [1]
ahr:114 max:164

Biking 10:00 [2] 2.33 mi (4:17 / mi)
ahr:92 max:129 weight:176lbs

P=104, C=64
203,670 Points on Animal Adventure - Tactics - 10 Min

Biking 19:35 [3] 5.43 mi (3:36 / mi)
ahr:124 max:142

P=175, C=65
Ride of the week - chose 3/7/19 ghost and was mostly ahead of him until the last mile when he put 13 seconds on me and I had no answer.

Biking 6:56 [3] 2.03 mi (3:25 / mi)
ahr:122 max:133

P=172, C=75
Rode in lower gears (14 for flat) to keep cadence averaging 75, and still beat ghost that kept me under 7 minutes.

Biking warm up/down 4:13 [2] 1.0 mi (4:13 / mi)

Biking 15:00 [2] 3.2 mi (4:41 / mi)
ahr:106

P=97, C=65
95,670 Points on Coin Toss - Tactics - 15 Min
16 of 81 game combos now played this year

7 PM

Volleyball 45:00 [2]

We won the first game, but then faded a bit and dropped the next two. I had a great kick save!

Monday Feb 17, 2020 #

4 PM

Swimming 43:00 [3] 1.02 mi (42:09 / mi)
weight:177lbs

8:41
1:32,33,32,33,33,32
200 ez
6x50 ba (50-53)/br (55-58)
200 w/dn

6 PM

Hashing 59:26 3.42 mi (17:23 / mi) +43m 16:44 / mi
ahr:128 max:165

CBH3 from Fairport parking lot north of the canal, set by PD. Chilly, but nice trail around the canal and village, with a stop at SMM's house.

Sunday Feb 16, 2020 #

9 AM

Running 38:04 3.72 mi (10:14 / mi)
ahr:141 max:167

Ran with Coop in Salem, as he gave me a brief tour of town. We took 1 min walking breaks after each 6 min of jogging.

« Earlier | Later »