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Training Log Archive: bishop22

In the 7 days ending Jan 30:

activity # timemileskm+m
  Biking4 3:50:20 69.62(3:19) 112.04(2:03) 852
  Running3 1:59:16 10.33(11:33) 16.62(7:11) 52
  Shuffling1 1:04:21 4.45(14:28) 7.16(8:59) 64
  Total7 6:53:57 84.4(4:54) 135.82(3:03) 967
averages - weight:171.1lbs

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Saturday Jan 30 #

12 PM

Running 38:04 intensity: (50 @1) + (3:05 @2) + (9:57 @3) + (18:30 @4) + (5:42 @5) 3.68 mi (10:21 / mi) +18m 10:12 / mi
ahr:142 max:167 weight:171lbs

There is enough snow that I decided not to head to any trails today. Just ran out to Creek and took the sidewalk down to Browncroft and back. Went with 2 song jog / 45s walk and the jogging averaged just under 10 min pace most of the way but brought it home at 9:06 pace for the last 0.47 mi.

Friday Jan 29 #

6 PM

Biking 57:43 intensity: (1:22 @2) + (35:18 @3) + (18:20 @4) + (2:43 @5) 19.3 mi (2:59 / mi) +180m 2:54 / mi
ahr:121 max:142 weight:173lbs

P=172, C=83
Tour de Zwift - Stage 6
Was mostly around 190-200 out of 270 or so. Had trouble staying with the main pack, but found a group of about 9 riders that I was with for a while, but then a bunch alone, and a bunch where a guy I caught rode my wheel. Good rider overall though.

Thursday Jan 28 #

6 PM

Biking 57:24 intensity: (26:26 @2) + (24:47 @3) + (6:11 @4) 13.88 mi (4:08 / mi) +292m 3:53 / mi
ahr:115 max:132 weight:172lbs

FTP Boost Week 3 Day 5 - 40/20s into threshold
Main part was 2 x 10 min tempo at 180W preceded by 4x40 sec at 225W. Made for a decent workout. Used the fan for the first time and my floor stayed fairly dry, even with the fan on the lowest speed.

Wednesday Jan 27 #

4 PM

Shuffling 1:04:21 intensity: (1:12 @1) + (6:42 @2) + (42:59 @3) + (13:28 @4) 4.45 mi (14:28 / mi) +64m 13:51 / mi
ahr:144 max:199 weight:170lbs

Had to drive out to Brockport for a doctor appointment to check on the broken finger, so I stopped at Northampton Park on the way home for a slow run (/ walk) thru the snow. Jogged 2 songs / walked 1 minute for over an hour. Legs definitely got a workout despite the slow pace.

Tuesday Jan 26 #

6 PM

Running 37:15 intensity: (29 @2) + (2:42 @3) + (19:20 @4) + (14:44 @5) 3.11 mi (12:00 / mi)
ahr:143 max:160 weight:169lbs

Stopped at the canal lock on Edgewood on the way and ran on the uneven snow. Thought I was being smart heading west to start, since that is usually into the wind, but I actually picked up a little wind on the way back instead.

On the way out, went 8 min/1min; on the way back, went 6 min/45s with 200 step modest pickup in the middle of each.

Monday Jan 25 #

6 PM

Biking 1:10:13 [3] 22.1 mi (3:11 / mi) +380m 3:01 / mi
ahr:122 max:140 weight:170lbs

P=166, C=? (activity didn't seem to upload)

Sunday Jan 24 #

11 AM

Running 43:57 [3] 3.54 mi (12:25 / mi) +34m 12:03 / mi
ahr:132 max:147 weight:173lbs

Drove over to Shadow Pines for a run in the snow. I didn't realize that they do some Nordic grooming there now. Snow was not deep enough to tell whether it's groomed well for skating. Too many people ignore the signs about grooming and trudge right along the groomed trails, so it won't be as nice as Mendon, but it's so close that it would be nice to use.

The old back 9 now seems to be officially open, so I did some jogging on both 9s. My two song jog / 1 min walk was slow going thru the snow and uneven footing in many of the former fairways. Was planning on a little longer, but my left arch felt like it may have been developing a blister, so I cut it short.

Biking 45:00 intensity: (4:35 @2) + (33:14 @3) + (5:58 @4) + (1:13 @5) 14.34 mi (3:08 / mi)
ahr:122 max:160

P=151, C=82
Had enough time to jump on the bike for 45 minutes before Christine got home from dropping Luke at RPI and we started the Zoom call for Clem's 84th birthday, so I just did a free ride and went fairly easy except for a couple of 1 minute sprints in timed segments.

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