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Training Log Archive: bishop22

In the 7 days ending Mar 27:

activity # timemileskm+m
  Biking3 3:44:26 66.66(3:22) 107.28(2:06) 597
  Running3 2:08:51 12.64(10:12) 20.34(6:20) 13
  Shuffling1 57:04 4.13(13:49) 6.65(8:35) 247
  Total7 6:50:21 83.43(4:55) 134.27(3:03) 857
averages - weight:171lbs

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Saturday Mar 27 #

12 PM

Running 30:04 intensity: (30 @2) + (29:34 @3) 3.02 mi (9:57 / mi)
weight:171lbs

Fairly easy run, but was able to go a little faster each jog segment without any serious effort - just getting loosened up I think. Walked 30s after each song this time. Legs were heavy at the start after last night's biking.

Friday Mar 26 #

7 PM

Biking 1:46:33 intensity: (28:47 @2) + (56:43 @3) + (16:04 @4) + (4:59 @5) 34.16 mi (3:07 / mi) +204m 3:04 / mi
ahr:105 max:145 weight:171lbs

P=191 (195 during race), C=77
P=123, C73
P=124, C=75 (HR was only on for this last portion of the ride)

This was three distinct rides: first I jumped in the HERD Beginner race, then biked around London a bit until the HERD Friyay social ride kicked in, so got a nice amount of biking done in the end.

For the race - there was only one category and I was 68 out of somewhere between 104 and 133, but on ZwiftPower, only 69 were registered and I was 61st. Kept up with a good pack for almost 5 laps but when I fell off, it was all over.


Thursday Mar 25 #

5 PM

Running 51:57 intensity: (21 @1) + (3:34 @2) + (20:06 @3) + (22:42 @4) + (5:14 @5) 5.07 mi (10:15 / mi)
ahr:140 max:167 weight:172lbs

Stopped out at Genesee Valley Park on the way from work to my first Pfizer jab at URMC. Another beautiful evening! Did a relatively easy jog (2 songs) / walk (45s) cycle. After the first warm-up segment (which also included a brief shortcut thru the woods), I just made sure I kept it under 10 min pace.

Wednesday Mar 24 #

6 PM

Biking 1:00:12 intensity: (19:05 @2) + (29:10 @3) + (11:43 @4) + (14 @5) 14.74 mi (4:05 / mi) +131m 3:58 / mi
weight:171lbs

P=141, C=88
Did a nice group workout that included 4 minutes at 220W and 4x2 min at 225. They encouraged high cadence most of the way.

Tuesday Mar 23 #

5 PM

Running 46:50 intensity: (8:00 @2) + (26:50 @3) + (12:00 @5) 4.55 mi (10:18 / mi) +13m 10:12 / mi
ahr:144 max:160 weight:170lbs

What a fine spring day! Not far from work is part of the Lehigh trail or something, so I zipped over and parked on Lehigh Station Road. Headed south and did 4x90 seconds hard, with a minute walk then 2:30 jog as recovery. Managed to work up to a pretty decent clip on the intervals.

Monday Mar 22 #

6 PM

Biking 57:41 intensity: (3:22 @2) + (32:20 @3) + (21:02 @4) + (57 @5) 17.76 mi (3:15 / mi) +262m 3:06 / mi
ahr:111 max:138

P=177, C=78 for 46:32
P=136, C=78 for 11:09
Did a course in Watopia - Zwift top timing me on the course in the middle for some reason - and then rode around NYC a bit until the Sabres game was about to start - wouldn't want to miss a minute of another loss - 14 in a row.

Sunday Mar 21 #

11 AM

Shuffling 57:04 intensity: (6:23 @2) + (50:41 @3) 4.13 mi (13:49 / mi) +247m 11:39 / mi

Went to West Rock state park and took advantage of another fine, sunny day in the 50s to hit the incredibly hilly trails. The initial climb in the first ten minutes was over 100m and the first two songs took up that while time before I got a one minute walking break. Took a longer break after the next two songs because I was waking up a steep hill. Just after I turned around, I paused at a nice overlook, with a pond probably 100m below me.

We parked at the playground and I went out on the blue trail, and came back some of the way on the parallel green trail.

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