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Training Log Archive: bishop22

In the 7 days ending Nov 13:

activity # timemileskm+m
  Coaching3 3:52:09 7.11(32:39) 11.44(20:17) 57
  Biking2 2:22:24 44.01(3:14) 70.82(2:01) 183
  Walking2 1:48:05 5.65(19:08) 9.09(11:53) 39
  Hiking2 1:25:11 3.02(28:12) 4.86(17:31) 30
  Swimming2 1:22:00 1.99(41:12) 3.2(25:36)
  PT4 1:10:00
  Elliptical2 28:30 3.12(9:08) 5.02(5:41)
  Total11 12:28:19 64.9 104.44 308
  [1-5]11 11:55:10
averages - weight:180.2lbs

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Saturday Nov 13 #

8 AM

Hiking 10:27 [1] 0.49 mi (21:19 / mi) +19m 19:01 / mi
ahr:100 max:117

Most of the walk from the parking lot to the start area for the State Meet.

Coaching 2:16:23 intensity: (51:40 @1) + (27:43 @2) + (19:03 @3) + (10:30 @4) + (27:27 @5) 4.84 mi (28:11 / mi) +57m 27:11 / mi
ahr:125 max:180

Spectating at the State meet, mostly with Christine and Nate, but often near Walt, Patty, Tim, Mick, Marty and Paul Hulme. This included the following races:
Girls B - watching EA score the upset victor, with Emilia winning the race
[paused the watch for Girls C]
Girls D - watching Addison grab a stunning second place, with great runs by the nieces.
Girls A - coaching Sierra who ran a fine race to place 27th (sadly one place behind the Gates girl)
Boys B - watching the EA team grab 4th, despite having no one anywhere near the front.
[forgot to stop the watch during the Boys C race, which was uninteresting]
12 PM

Hiking 23:46 intensity: (17:18 @1) + (1:35 @2) + (1:59 @3) + (2:35 @4) + (19 @5) 0.83 mi (28:38 / mi) +11m 27:32 / mi
ahr:109 max:157

Boys D race - nice run by Steve's team for a second place finish.

Hiking 33:31 intensity: (26:48 @1) + (2:41 @2) + (2:08 @3) + (1:53 @4) + (1 @5) 1.09 mi (30:45 / mi)
ahr:106 max:153

Boys A race - Thomas got out too slow and moved up a bit, but only for 5th place (had a shot at 4th).

Hiking 17:27 [1] 0.61 mi (28:36 / mi)
ahr:102 max:114

Walk back to the car.

Friday Nov 12 #

3 PM

Walking 1:18:05 intensity: (1:17:21 @1) + (42 @2) + (2 @3) 3.65 mi (21:24 / mi) +39m 20:43 / mi
ahr:104 max:136

Touring the State Meet course at Chenango Valley State Park. Only had the map on my phone, but it was an excellent map by Mark Dominie.
6 PM

PT 10:00 [1]

A random collection of exercises in the hotel room before we headed to Applebee's for dinner with Coach Klehr, then Nate joining us.

Thursday Nov 11 #

PT 20:00 [1]

Most exercises tonight.

Wednesday Nov 10 #

4 PM

Coaching 23:38 [0] 0.0 mi
ahr:100 max:134 weight:180lbs

Final workout of the XC season. Nathan and David joined Sierra for her cruise intervals. She kept it comfortable and still went pretty quick, getting faster on each one.

Biking 48:31 intensity: (30 @1) + (5:51 @2) + (32:45 @3) + (5:08 @4) + (4:17 @5) 17.2 mi (2:49 / mi) +140m 2:45 / mi
ahr:138 max:176

P=180, C=82
Bullseye Point Race by HERD
12th of about 36 starters and 21 in the results. 8 of the 11 people that beat me exceeded the 2.5 w/kg limit for category D. I was only 2.31. It was a 6 lap race and I was with the large lead pack for lap 1, the second pack for lap 2, near a couple people for the start of lap 3, then alone (but rallied a bit on the last lap).

Biking 15:00 intensity: (6:23 @1) + (6:36 @2) + (1:58 @3) + (2 @4) + (1 @5) 4.07 mi (3:41 / mi) +43m 3:34 / mi
ahr:112 max:137

P=113, C=75
Just an easy cool-down in London.

Biking 17:29 [3] 4.23 mi (4:08 / mi)

Tuesday Nov 9 #

5 PM

Elliptical 20:00 [3] 2.16 mi (9:16 / mi)
weight:180lbs

Elliptical level 9 at Eastview Y before my 6:05 swimming appointment.

Swimming 42:00 [3] 1.02 mi (41:10 / mi)

400 w/up - 7:16
2x200 p/s - ~3:17, 3:37 (used the larger pull buoy)
5x100 p/s - 1:36, 1:42, 1:37, 1:39, 1:36
6x50 ba/br - ba-53,53,51; br-60,59,57
200 ez
9 PM

PT 20:00 [1]

All of the exercises, if not quite all of the reps.

Monday Nov 8 #

12 PM

Elliptical 8:30 [3] 0.96 mi (8:51 / mi)

Warm up on the elliptical at my PT appointment.

PT 20:00 [1]

PT appointment - learned some new tricks today:
- Lateral stepping with resistance band
- Jumping with a squat take off and landing
- Jumping forward and backward
- Jumping side to side
4 PM

Coaching 1:12:08 intensity: (9:31 @0) + (29:09 @1) + (17:41 @2) + (7:30 @3) + (3:32 @4) + (4:45 @5) 2.27 mi (31:47 / mi)
ahr:110 max:168 weight:180lbs

With Sierra going to States, we had one last practice at Webster Park. Decided to use the rollers, which turned out nicely, with the 200m mark turning out to be right at the fire hydrant and the 400m mark at the turn, then I was able to loop below the deciduous trees above the first pine, below the second pine, then turn left and finish stright up a nice little hill. Did 2, 4, 6, 6, 4, 2 after a 1 mile tempo from the half mile on the course to 1.5.

Biking 1:01:24 intensity: (56 @1) + (21:16 @2) + (33:52 @3) + (2:51 @4) + (2:29 @5) 18.51 mi (3:19 / mi)
ahr:127 max:142

P=160, C=79
Did the "Stampede ITT by HERD". Sadly, I learned that the Garmin Edge has been reading a higher power from the Wahoo trainer than the Zwift app gets, so I have not been putting up the power I thought I was, which explains why the Expresso rides were harder than I expected. There was a ride-in, then 4 loops and I didn't decay too badly:
13:30, 13:39, 13:48, 13:50

Sunday Nov 7 #

10 AM

Swimming 40:00 [3] 0.97 mi (41:14 / mi)
weight:181lbs

400 w/up - 7:14
5x100 p/s - 1:40,1:43,1:38,1:40,1:38
2x200 pim - 3:53, 3:50

Walking 30:00 [1] 2.0 mi (15:00 / mi)

Walked back home from the Y after swimming (Christine had dropped me off).

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