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Training Log Archive: bishop22

In the 7 days ending Feb 29:

activity # timemileskm+m
  Biking2 1:50:18 26.8 43.13
  Running4 1:16:28 7.0(10:55) 11.27(6:47)
  Orienteering1 57:57 2.7(21:25) 4.35(13:19) 96
  Total7 4:04:43 36.5 58.75 96
  [1-5]7 4:04:16
averages - weight:177.2lbs

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Saturday Feb 29 #

10 AM

Biking 2:00 [1] 0.0 mi
ahr:120 max:152

Biking 15:00 [2] 3.62 mi (4:09 / mi)
weight:177lbs

P=132, C=673
250,410 Points on Dragons Return - Tactics - 15 Min

Biking 10:26 [3] 2.93 mi (3:34 / mi)
ahr:134 max:144

P=208, C=65
Didn't come prepared with any potential PR courses, so I just decided to pick a 10-minute course. Beat a decent ghost of mine from 2014 (pre-surgery) but was well back of the 9:51 PR.

Biking 7:42 [3] 2.36 mi (3:16 / mi)
ahr:134 max:148

P=201, C=69
Decided to beat 200 pacer on another course. Faster than 12 times since 7:29 in Feb 2016.

Biking warm up/down 4:04 [2] 0.76 mi (5:21 / mi)

Biking 10:00 [3] 1.93 mi (5:11 / mi)
ahr:108 max:125

P=121, C=59
169,390 Points on Dragons Island - Tactics - 10 Min
Best of the 8 times I've done this one.
3 PM

Running (Spectating) 3:27 intensity: (22 @0) + (3:05 @1) 0.0 mi
ahr:80 max:91

Watching Luke's 4x4 relay at RIT. Unfortunately, 2 of the top 3 guys didn't run, so RPI was out of it, in 5th place when Luke got the hand-off as anchor. He ran well, splitting 50.84.

Friday Feb 28 #

4 PM

Running (Spectating) 50 [1] 0.0 mi
ahr:81 max:91 weight:177lbs

No workout today as I left work early to catch Luke's Liberty League championship meet which happened to be at RIT. Luke placed 6th in 50.98, getting edged out by a diving UR kid by 0.01 for 5th. He was out quick, 23.99 per the FAT.

Thursday Feb 27 #

6 PM

Running 42:32 intensity: (5:01 @1) + (18:24 @2) + (5:35 @3) + (11:01 @4) + (2:31 @5) 4.0 mi (10:38 / mi)
ahr:135 max:167 weight:177lbs

P ~ 175
Did same basic workout as last week: 5 x 0.4 mi with 400m recovery (usually 200m walk 3.5, 200m jog 5.5, but 0.1mi/0.15mi after first and last. Went a little faster on the intervals: 6.8 mph, 6.9, then last 3 at 7.0.
3:31, 3:28, 3:24, 3:24, 3:24, so 26 seconds faster than last week.

Wednesday Feb 26 #

Note
weight:177lbs (rest day)

Took the day off as time was tight between Mass for Ash Wednesday and getting to the MC Lars (who is married to Ash Wednesday!) show at the Bug Jar. I got a shout out from my homie during the last song!

Tuesday Feb 25 #

6 PM

Running 29:39 intensity: (10:15 @2) + (11:22 @3) + (6:55 @4) + (1:07 @5) 3.0 mi (9:53 / mi)
ahr:142 max:165 weight:177lbs

P=205
Treadmill at the Y - fairly easy since my VB game tonight is at 10:25pm. Went up 0.1 every 0.1 from 5.5-6.9 for the first half, then up from 5.5 to 6.3 and back down to 5.7 for the second half.

Monday Feb 24 #

6 PM

Biking 1:00 [1]
ahr:125 max:151

Biking 37:28 [3] 10.67 mi (3:31 / mi)
ahr:132 max:152 weight:178lbs

P=197, C=67
This was the ride of the week and the ghost said 184 watts (but I didn't believe that based on the times in the history), so I thought I could go after a 3rd PR this month. I set the 190 pacer and worked hard to stay ahead of the ghost and ended up about a minute ahead of the pacer.

Biking warm up/down 2:38 [2] 0.51 mi (5:10 / mi)

Biking 20:00 [2] 4.02 mi (4:58 / mi)
ahr:115 max:152

P=95, C=59
270,200 Points on Dragons Return - Tactics - 20 Min
Just coasted around on this after the hard ride.

Sunday Feb 23 #

1 PM

Orienteering 57:57 intensity: (5 @0) + (39:58 @1) + (17:04 @2) + (33 @3) + (10 @4) + (7 @5) 2.7 mi (21:25 / mi) +96m 19:18 / mi
ahr:109 max:169

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