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Training Log Archive: bishop22

In the 28 days ending Feb 28, 2018:

activity # timemileskm+m
  Biking11 7:41:57 99.82(4:38) 160.64(2:53) 165
  Swimming10 6:57:01 10.65 17.14
  Orienteering3 5:26:07 8.4(38:50) 13.51(24:08) 263
  Running8 5:19:30 30.74(10:24) 49.47(6:28) 126
  Hashing2 2:40:17 8.55(18:45) 13.76(11:39) 201
  Total28 28:04:52 158.16 254.53 755
  [1-5]28 27:42:08
averages - weight:174.7lbs

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Wednesday Feb 28, 2018 #

3 PM

Swimming 55:00 [3] 1.45 mi (37:55 / mi)
weight:174lbs

Did most of this week's master's workout:
450 w/up (incl 100 back)
4x150 (50 hard - 40,40,40,42, 50 easy, 50 odd)
7x100 pull 1:33, 36,36,35,36,34,33
4x150 (50 kick fast, 25 sprint, 75 easy)
200 w/DNA

Biking 35:44 [3] 9.54 mi (3:45 / mi)

P=155, C=70
Only on the bike today because it was the last Expresso fundraiser for the Y. So, just ahead of the 160 pacer for the first half, but beat him by over a minute.

Biking 5:30 [2] 1.5 mi (3:40 / mi)

P=125, C=76
Easy ride.

Biking warm up/down 2:30 [2] 0.5 mi (5:00 / mi)

Tuesday Feb 27, 2018 #

4 PM

Running 36:22 intensity: (17:52 @2) + (16:16 @3) + (2:14 @4) 3.75 mi (9:42 / mi)
ahr:138 max:152 weight:174lbs

Took advantage of the nice weather to head over to the Thomas track. Did a brief 0.5mi w/up, then did 5x800 at tempo(?) pace with about 30s recovery. I figured tempo pace is under 9:00/mile, so I just wanted to go under 4:30, ended up going:
4:21, 4:15, 4:14, 4:05, 4:04

The HR graph looks a little flaky; I'm not sure my HR could have stayed so low. OTOH, the limit was what my legs could do, not what my aerobic capacity would allow.

Biking 1 [0] 0.0 mi
ahr:119 max:149

Biking 28:54 [3] 7.44 mi (3:53 / mi)
ahr:124 max:140

P=155, C=75
Started out with 160 pacer since I was coming off the running workout, and I figured higher cadence and lower gear would be better combo.

Biking 10:58 [3] 2.93 mi (3:45 / mi)
ahr:124 max:149

P=179, C=67
Ahead of the 190 pacer.

Biking 5:00 [2] 1.1 mi (4:33 / mi)
ahr:100 max:137

P=108, C=65
Easy Pirates Cove

Biking warm up/down 2:15 [2] 0.5 mi (4:30 / mi)

Monday Feb 26, 2018 #

3 PM

Swimming 40:00 [3] 1.02 mi (39:12 / mi)

<4:15/8:20
1:30,30,31,29,30,29 (swim/pull)
3:32,29

Sunday Feb 25, 2018 #

1 PM

Running 38:23 intensity: (33 @1) + (16:02 @2) + (20:39 @3) + (1:09 @4) 3.65 mi (10:31 / mi) +16m 10:23 / mi
ahr:138 max:156

Saturday Feb 24, 2018 #

Note
(rest day)

Conference Day 2. Managed about 10K steps, despite no training activities.

Friday Feb 23, 2018 #

Note
(rest day)

Long day as Coop dropped me off for the 6:20 train in Salem, and I got back to their place after 10pm. I did log over 14K steps at the MIT Sloan Sports Analytics conference plus traveling.

Thursday Feb 22, 2018 #

4 PM

Running 38:15 intensity: (1:14 @1) + (11:34 @2) + (18:23 @3) + (6:08 @4) + (56 @5) 3.38 mi (11:19 / mi) +42m 10:54 / mi
ahr:140 max:162 weight:176lbs

Finally out for a run after arriving in Salem. Took the local bike trail past Tower School, then came back via the trails where Coop destroyed his ankle. The snow made it slippery enough, and that plus the leaves made the rocks and roots hidden enough, that I was a little nervous about doing something similar.

Wednesday Feb 21, 2018 #

7 PM

Biking 45:10 intensity: (11:31 @1) + (22:40 @2) + (3:59 @3) + (6:50 @4) + (10 @5) 0.84 mi (53:46 / mi) +5m 52:48 / mi
ahr:126 max:162

Need to add details for today and last Friday.

Started out conservatively because of soreness, but it became clear the biking was not affecting the sore area, so I picked it up for the rest of the first loop, then my second loop was a PR!

Tuesday Feb 20, 2018 #

12 PM

Swimming 42:00 [3] 0.97 mi (43:18 / mi)
weight:175lbs

~4:15/8:24
1:33,30,32,30,30,29 (swim/pull)
3:34,29

Monday Feb 19, 2018 #

Note
(rest day)

Sore butt (left side) from overdoing it this weekend.

Sunday Feb 18, 2018 #

4 PM

Hashing 1:23:36 intensity: (4 @0) + (35:21 @1) + (32:37 @2) + (14:07 @3) + (1:18 @4) + (9 @5) 5.06 mi (16:31 / mi) +130m 15:18 / mi
ahr:113 max:158 weight:175lbs

RH3 from a park in Swillsburg. Got there late because they apparently now start on time in the winter. Lost trail, but correctly guessed they were headed toward Highland Park and I picked up trail again at the edge of the park and caught up at the first stop.

Saturday Feb 17, 2018 #

9 AM

Running race 1:15:12 intensity: (4 @0) + (57 @1) + (15:11 @2) + (4:43 @3) + (34:53 @4) + (19:24 @5) 7.97 mi (9:26 / mi) +3m 9:25 / mi
ahr:148 max:171

Freezeroo race from Braddock Bay park. Alternated 6 min jog, 30 sec walk. Goal was to go 10 min pace overall, and I was able to go under that early and felt fine, then didn't fade until the last mile. Ironically, that was almost my fastest mile as I skipped the last scheduled walk, since I was almost back into the park by then.

Friday Feb 16, 2018 #

12 PM

Biking 46:08 intensity: (1:10 @0) + (39:12 @1) + (3:23 @2) + (56 @3) + (47 @4) + (40 @5) 0.45 mi (1:42:33 / mi) +5m 1:39:23 / mi
ahr:103 max:166

Thursday Feb 15, 2018 #

11 AM

Running 47:27 intensity: (1:16 @1) + (16:24 @2) + (7:46 @3) + (17:23 @4) + (4:38 @5) 3.5 mi (13:33 / mi) +51m 12:58 / mi
ahr:142 max:174

Easy run at Corbett's Glen. The trails were quite icy, especially the two steep hill areas, where I did my only "walking". But the weather was awesome - above 50 degrees, so I was in shorts and t-shirt in mid-February!
C • analytics 1

Wednesday Feb 14, 2018 #

12 PM

Swimming 40:00 [3] 0.97 mi (41:14 / mi)
weight:173lbs

~4:30/8:57
1:35,38,36,38,34,34 (pull/swim)
3:37,32

Tuesday Feb 13, 2018 #

10 AM

Biking 1 [0] 0.0 mi
ahr:107 max:154

Biking 4:58 [3] 1.5 mi (3:19 / mi)
weight:175lbs

P=160, C=75
w/up - started real easy but then noticed a pack on the leaderboard just above 5:00, so I had to go under.

Biking 19:30 [4] 5.37 mi (3:38 / mi)
ahr:127 max:140

P=183, C=67
Ahead of the 200 pacer, also had set the ghost to be the current Y season leader and he was in my rear view mirror very quickly.

Biking 24:32 [3] 6.98 mi (3:31 / mi)
ahr:129 max:149

P=174, C=66
190 pacer - he got by me a few times but I never let him get away.

Biking warm up/down 7:00 [2] 1.5 mi (4:40 / mi)

2 PM

Orienteering 1:16:37 intensity: (3:25 @0) + (1:13:12 @1) 1.7 mi (45:04 / mi) +48m 41:27 / mi
ahr:87 max:114

More Hunters Creek Map Hike control placement.

Monday Feb 12, 2018 #

12 PM

Swimming 52:00 [3] 1.48 mi (35:08 / mi)
weight:175lbs

Did the parts of the master's workout that I remembered and had time for
500 w/up
4x150 (50 kick front, 50 kick back, 50 swim - kept fins on)
7x100 pull
1:30,30,30,29,31,28,30
4x150 (50 hard, 50 easy, 50 odd - alt ba/br)
200 w/dn

Sunday Feb 11, 2018 #

2 PM

Hashing 1:16:41 intensity: (5:05 @0) + (34:49 @1) + (35:09 @2) + (1:23 @3) + (15 @4) 3.49 mi (21:58 / mi) +70m 20:41 / mi
ahr:109 max:150

RH3 from Turning Point Park - nice trail set by Bloody, but only 4 runners showed up out of about 20 participants.

Saturday Feb 10, 2018 #

7 AM

Swimming 47:00 [3] 1.19 mi (39:30 / mi)
weight:175lbs

~4:15/8:27
1:33,34,35,31,34,31
3:34,29

Biking 22:20 [3] 6.33 mi (3:32 / mi)

P=164, C=72
Ahead of 170 pacer in the 2nd half.

Biking 2:54 [5] 1.02 mi (2:51 / mi)

P=259, C=80
Wanted to get the Y season best, so set the pacer to 210, then saw my ghost and decided to keep up for a while. It turned out that I could keep up the whole way and edged out the ghost (but same time).

Biking 18:12 [4] 5.43 mi (3:21 / mi) +28m 3:18 / mi

P=196, C=69
I guess I've been a wuss on the bike lately. Was going to ride with 190, but again saw my ghost and figured I'd go with him for a bit, but it ended up feeling easy after the hard mile and I was able to pull ahead for a new PR on the course.

Biking 3:25 [2] 1.0 mi (3:25 / mi)

P=149, C=69

Biking warm up/down 8:00 [2] 1.47 mi (5:26 / mi)

Biking 1 [0] 0.0 mi +87m null / mi
ahr:123 max:153

HR Profile from bike.

Friday Feb 9, 2018 #

8 AM

Orienteering 2:09:43 intensity: (1:52 @0) + (2:07:18 @1) + (33 @2) 3.75 mi (34:35 / mi) +81m 32:25 / mi
ahr:94 max:131

More 2018 Map Hike control placement. One proposed location was a reentrant near the north park boundary on the west side of the map, which we couldn't really see, and we only had the old map, so couldn't try other approaches. But Patty had another possible location in mind, and used that.

Thursday Feb 8, 2018 #

7 AM

Swimming 42:00 [3] 1.02 mi (41:10 / mi)
weight:174lbs

~4:20/8:37
1:37,37,38,36,37,36 (swim/pull)
4x50 kick
200 easy
4x50 ba/br
100 easy
3 PM

Orienteering 1:59:47 intensity: (10:59 @0) + (1:48:48 @1) 2.95 mi (40:39 / mi) +134m 35:36 / mi
ahr:81 max:110

Setting controls for next year's Map Hike at Hunters Creek, with Walt and Patty. A couple might be off a bit because we couldn't be 100% certain we were seeing the correct boulders or rocky ground under all of the snow.

Wednesday Feb 7, 2018 #

3 PM

Biking 1 [0] 0.0 mi
ahr:93 max:152

HR profile from biking (and the drive home, and more). Started after the first loop.

Biking 3:40 [2] 1.02 mi (3:36 / mi)
ahr:106 max:123 weight:174lbs

P=146, C=70
w/up with 160

Went to the Y with Luke so he could get some hoops in since after school activities were canceled.

Biking 2:52 [4] 1.0 mi (2:52 / mi)
ahr:135 max:152

P=226, C=76
Wanted to beat the Y season best of 2:53, and I just barely did.

Biking 49:48 [3] 11.81 mi (4:13 / mi)
ahr:120 max:137

P=157, C=62
Decided to knock off the other new trail, even though my achilles are a bit tight, and my legs were heavy.
Stayed ahead of the 170 pacer after the 2 mile mark.
C • Tougher than it looks 2

Biking warm up/down 5:30 [2] 1.17 mi (4:42 / mi)

Tuesday Feb 6, 2018 #

11 AM

Running 33:38 intensity: (53 @1) + (4:33 @2) + (9:47 @3) + (2:56 @4) + (15:29 @5) 3.25 mi (10:21 / mi)
ahr:150 max:171 weight:176lbs

On the treadmill at the Y. Still feeling Sunday a bit, so went with 9 min jog / 1 min walk.
1st: 5.0-6.7 mph, up 0.1 every 0.05
2nd: 5.8-6.7, up 0.1 every 0.1
3rd: steady 6.0
Did a few strides at 6.6, 7.0, 7.2 to get to 3.25 miles.

I think the HR was exaggerated in the middle, until I tightened the watch.

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

~4:20/8:32
1:34,34,34,35,33,32 (swim/pull)
3:37,29

Monday Feb 5, 2018 #

3 PM

Biking 1 [0] 0.0 mi +40m null / mi
ahr:111 max:155

HR profile for biking, but forgot to stop the watch until I got home.

Biking 7:26 [2] 2.03 mi (3:40 / mi)
ahr:112 max:121

P=135, C=72
Started easy with 150 after yesterday's race.

Biking 26:27 [3] 7.22 mi (3:40 / mi)
ahr:127 max:155

P=170, C=68
With the 180 pacer.

Biking 8:31 [2] 2.36 mi (3:37 / mi)
ahr:120

P=147, C=70
160 pacer as I felt my calf a bit.

Biking warm up/down 5:30 [2] 1.0 mi (5:30 / mi)

Sunday Feb 4, 2018 #

9 AM

Swimming race 15:00 [4] 0.51 mi (29:24 / mi)
weight:175lbs

First leg of the Carlson Metrocenter Y Indoor Tri. I expected that I could make 900 yards in 15 minutes, and that's exactly what I did. The guy next to me went out ahead of me, but I caught him about 6 laps in and ended up lapping him with a couple of minutes to go.

Biking race 15:00 [4] 5.3 mi (2:50 / mi)
ahr:148 max:160

Then the biking leg. Found I could use gear 15 and keep 80+ rpm and be 190+ watts, so that seemed sustainable for 15 minutes.

Running race 14:45 [4] 1.73 mi (8:32 / mi)
ahr:156 max:171

Finally the run. 37.5 seconds per lap would be 9:00 pace, so I wanted to stay under that. Got pulled out under 30 for the first lap, but quickly started hitting 36s almost every lap, and was able to keep that up. One guy that got out way ahead of me started fading and I passed him with just over 4 laps to go. Finished 25 laps with 15 seconds left and knew I couldn't get another half-lap (since it was more than 60% of a lap), and that was the granularity, so I called it a day.

Swimming 1 [1]
ahr:143 max:182

HR profile for overall race.

After the Tri it was off to Luke's hockey game. They lost 4-3 to the first place team. Luke was hooked and interfered with throughout the game - they called 2 of those penalties in the last minute and a half to give Luke's team a chance to tie, but they couldn't do it.

Saturday Feb 3, 2018 #

12 PM

Biking 1 [1] 0.0 mi
ahr:103 max:155

HR profile for today's ride; started about 2.5 minutes late.
1 PM

Biking 12:35 [2] 3.37 mi (3:44 / mi)
ahr:101 max:109 weight:176lbs

P=145, C=75

Just went to the Y for some easy spinning on the Expresso, since I've signed up for the Indoor Triathlon tomorrow. Went with the 150 pacer to keep it easy and kept the gears on the low side.

Biking 21:14 [3] 5.43 mi (3:55 / mi)
ahr:106 max:112

P=152, C=80

Couldn't go as slow as the 150 pacer on the hills while maintaining 80 rpm, so finished over 40 seconds ahead.

Biking 8:48 [3] 2.36 mi (3:44 / mi)
ahr:103 max:111

P=150, C=80

With 150 again, keeping 80 rpm.

Biking warm up/down 1:30 [2] 0.35 mi (4:17 / mi)

Friday Feb 2, 2018 #

12 PM

Swimming 42:00 [3] 1.02 mi (41:10 / mi)
weight:175lbs

<4:20/8:32
1:34,32,32,29,31,27 (swim/pull)
3:34,31

Continuing to move better again.

Thursday Feb 1, 2018 #

3 PM

Running 35:28 intensity: (31 @1) + (15:50 @2) + (5:07 @3) + (6:55 @4) + (7:05 @5) 3.51 mi (10:06 / mi) +14m 9:59 / mi
ahr:142 max:171 weight:174lbs

Upped the continuous running to 3.5 today. Started out not worried about pace at all, but did consciously pick it up a bit later in the run. Felt fine all around.

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