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Training Log Archive: bishop22

In the 37 days ending May 2, 2021:

activity # timemileskm+m
  Biking17 21:47:30 365.03(3:35) 587.46(2:14) 7006
  Running9 6:26:47 37.21(10:24) 59.88(6:28) 130
  Hashing5 5:33:34 20.31(16:25) 32.69(10:12) 491
  Orienteering3 5:18:23 15.92(20:00) 25.62(12:26) 427
  Shuffling2 2:46:01 7.08(23:27) 11.39(14:34) 61
  Coaching2 1:19:51 2.74(29:09) 4.41(18:07) 23
  Total36 43:12:06 448.28(5:47) 721.44(3:36) 8138
  [1-5]36 42:52:29
averages - weight:171.9lbs

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Sunday May 2, 2021 #

2 PM

Biking 1:02:48 intensity: (4:47 @2) + (31:52 @3) + (24:33 @4) + (1:36 @5) 15.02 mi (4:11 / mi) +487m 3:48 / mi
ahr:115 max:137 weight:175lbs

P=166, C=74
Did the Innsbruck WCI course which included the KOM that I did last week at the end of a ride and I was over 1.5 minutes faster this time. Backed off the rest of the way as I watched Luke's teammates run the 400 on Cortland's live stream, with Neil getting edged out by 0.01 seconds at the end. We did get to see Luke on the stream talking to his roommate after the 800.

Saturday May 1, 2021 #

11 AM

Orienteering 1:37:31 intensity: (54:46 @1) + (14:05 @2) + (20:02 @3) + (7:56 @4) + (42 @5) 4.94 mi (19:44 / mi) +178m 17:45 / mi
ahr:118 max:163 weight:174lbs

Decided to head to EA for Jamie's 50th, so figured we'd make a day off it and Christine and I went to Chestnut Ridge where she went for a walk while I did a dozen controls from last year's Map Hike, which was extended thru yesterday.

Friday Apr 30, 2021 #

Note
weight:173lbs (rest day)

Took the day off as Christine and I, both two weeks beyond our second jabs, decided to go out to dinner indoors for the first time since last year's Pi Day wedding crash that we pulled off, and Prioetti's was only seating until 7.

Thursday Apr 29, 2021 #

6 PM

Hashing 1:07:52 intensity: (24 @0) + (22:11 @1) + (15:14 @2) + (10:26 @3) + (16:03 @4) + (3:34 @5) 3.74 mi (18:09 / mi) +106m 16:41 / mi
ahr:125 max:163 weight:173lbs

FCH3 from Ellison Park, set by Vowel Movement. The steady rain mostly stopped as we started so it turned into a decent evening. Nice trail with a stop at VM's new house on the dead end road off of Browncrowft.

Wednesday Apr 28, 2021 #

6 PM

Biking 1:55:05 intensity: (30:42 @2) + (1:15:07 @3) + (7:03 @4) + (2:13 @5) 27.65 mi (4:10 / mi) +650m 3:53 / mi
ahr:103 max:161

P=132, C=73
Did the HERD Wacky Wednesday Ride which was a nice easy ride after yesterday's run, but then I stayed on for the KOM after party which was over a 45 minute climb. Didn't kill myself on it but there was a small group clustered near me to keep me honest.

Biking 10:29 intensity: (3:24 @2) + (6:41 @3) + (24 @4) 2.89 mi (3:38 / mi) +32m 3:30 / mi
weight:172lbs

P=123, C=81
Just a short warm-up before planning on the easy HERD ride after I made the call that the legs would not be able to handle the intensity of the 6pm group workout that was available.

Tuesday Apr 27, 2021 #

5 PM

Running 1:02:28 intensity: (9 @1) + (1:10 @2) + (26:45 @3) + (18:46 @4) + (15:38 @5) 6.01 mi (10:24 / mi) +12m 10:20 / mi
ahr:141 max:169

Drove over to Erie Station Road after work to jump on the Lehigh Valley Trail. Decided to try 8 x 2 minutes near 8:00 pace. Walked a minute after each one and then was going to jog to the end of the second song but that was going to make the whole workout too long, so I started jogging 5 minutes after the second one. That still made it too long as I ended up going six miles and on the 8th one I started cramping in my right calf - thought about pushing through it but the second cramp was a little louder so I backed off.

4 of them ended up close to 8 min pace, but three of them were 7:29, 7:28 and 7:40 pace.

Monday Apr 26, 2021 #

7 PM

Biking 1:00:14 intensity: (17:15 @2) + (37:33 @3) + (3:38 @4) + (1:48 @5) 18.1 mi (3:20 / mi) +235m 3:12 / mi
weight:172lbs

P=131, C=79
Got home just in time for the ZSUN easy Monday ride.

Sunday Apr 25, 2021 #

1 PM

Hashing 58:46 intensity: (23:46 @1) + (16:29 @2) + (13:37 @3) + (4:50 @4) + (4 @5) 4.53 mi (12:58 / mi) +12m 12:52 / mi
ahr:113 max:153 weight:170lbs

FCH3 from Mendon set by Cookie and Dallas.
Lazy made an appearance as his daughter brought him out, complete with a couple of bagpipers to get the run started.

Saturday Apr 24, 2021 #

11 AM

Biking 1:35:08 intensity: (12:17 @2) + (59:35 @3) + (20:03 @4) + (3:13 @5) 23.73 mi (4:01 / mi) +649m 3:42 / mi
ahr:111 max:142 weight:172lbs

P=156, C=77
Joined the PACK SUB2 ride again and this time stayed on for the after-party which was a 30+ minute KOM climb. Decent number of PACKers stayed on for the climb and one in particular kept me honest as we kept passing each other.

Friday Apr 23, 2021 #

5 PM

Running 45:25 intensity: (1:39 @2) + (3:15 @3) + (16:56 @4) + (23:35 @5) 4.62 mi (9:50 / mi) +27m 9:39 / mi
ahr:150 max:167 weight:173lbs

Stopped at the Clover canal lock parking on the way home from work and ran thru Pittsford and back. Did 3 song jog / 1 min walk this time, and just tried to make sure I was going under 10 min pace on the jogs, but went 9:47, 9:10, 9:01 and 9:13 on the main jog segments, and that last one was at 9:00 until I finished with a hill and then a brutal headwind. Other than the wind on the way back, the weather was outstanding with the temp right around 60.

Thursday Apr 22, 2021 #

Note
weight:173lbs

Hadn't taken a day off since March 19th so when I got home and it was 39 degrees but felt like 30, I felt like not running.

Wednesday Apr 21, 2021 #

6 PM

Biking 2:02:00 intensity: (2:01 @2) + (1:30:39 @3) + (27:14 @4) + (2:06 @5) 29.91 mi (4:05 / mi) +882m 3:44 / mi
ahr:114 max:149 weight:173lbs

P=164, C=75
Because of the snow today, I decided to bike instead of run. Took on Stage 5 of the Tour of Watopia and it was a tough one with almost 3000' of climb. Legs were not fresh to start so the hills really started to add up.

Tuesday Apr 20, 2021 #

6 PM

Biking 51:03 intensity: (2:14 @2) + (31:35 @3) + (15:16 @4) + (1:58 @5) 14.42 mi (3:32 / mi) +361m 3:17 / mi
ahr:114 max:156 weight:170lbs

P=171, C=76
Was delayed getting started as the Zwift app was giving me a 403 error for a while and the Sabres game was at 6:30 so I didn't attempt the final TOW stage today and went shorter. Was planning on going easy but people start passing you and you try to hop on a wheel and suddenly it's not all that easy.

Monday Apr 19, 2021 #

6 PM

Hashing 56:30 intensity: (20:28 @1) + (4:00 @2) + (7:10 @3) + (16:51 @4) + (8:01 @5) 2.69 mi (21:00 / mi) +27m 20:22 / mi
ahr:131 weight:169lbs

CBH3 from the Auburn Trail parking lot set by Cop and Crunch. Plenty of blood drawn on this trail. One creek crossing had a log that most people used, but I had to wade across as I would have fallen in. Not quite waist-deep where I crossed.
C • Auburn Trail 2

Sunday Apr 18, 2021 #

10 AM

Biking 1:01:14 intensity: (26:17 @2) + (30:37 @3) + (2:19 @4) + (2:01 @5) 20.17 mi (3:02 / mi) +142m 2:58 / mi
weight:169lbs

P=123, C=79
Joined the PACK 1.5 Recovery Ride which was a nice, easy ride except for the three sprints that I charged thru. Hit a record 5s power on one of them - over 520W.

Saturday Apr 17, 2021 #

2 PM

Running 52:06 intensity: (5:00 @2) + (47:06 @3) 4.92 mi (10:35 / mi)
weight:170lbs

Forgot my Garmin. Ran the Hojack from Drumm almost to Holt and checked out the short nature trail on the way back.

Friday Apr 16, 2021 #

6 PM

Biking 1:10:32 intensity: (2:18 @2) + (56:05 @3) + (10:44 @4) + (1:25 @5) 16.64 mi (4:14 / mi) +235m 4:04 / mi
ahr:113 max:146 weight:172lbs

P=156, C=78
Did the Tour of Watopia Stage 4 Shorter Ride. Legs were still heavy and stomach not doing great so the easier ride was good.

Thursday Apr 15, 2021 #

6 PM

Running 45:38 intensity: (8 @1) + (2 @2) + (25 @3) + (3:02 @4) + (42:01 @5) 4.05 mi (11:16 / mi)
weight:173lbs

Stopped for a run from Genesee Valley Park before my second jab. Did 6 min easy / 1 min walk for 4 miles. Legs definitely felt the effects of the last two days, so this was the slowest run in a while.

Wednesday Apr 14, 2021 #

6 PM

Biking 1:44:22 intensity: (55 @2) + (1:06:37 @3) + (32:57 @4) + (3:53 @5) 26.56 mi (3:56 / mi) +652m 3:39 / mi
ahr:119 max:142 weight:173lbs

P=172, C=77
Tour of Watopia Stage 4: Longer Ride
This stage had some serious climb as it included the Epic KOM, so it didn't really matter much that I was mostly alone after the first few miles. Legs were heavy after yesterday's run so power was a little lower than the other stages.

Tuesday Apr 13, 2021 #

6 PM

Running 44:42 intensity: (24 @0) + (11:00 @1) + (6:00 @2) + (7:39 @3) + (14:07 @4) + (5:32 @5) 4.5 mi (9:56 / mi)
ahr:131 max:167 weight:175lbs

Stopped at the canal on Edgewood on the way home. Avoided a trail route today because it wasn't supposed to rain so I brought my brand new birthday shoes, but it did rain much of the afternoon and I didn't want to get them muddy yet.

After a two song warm-up, including a 45s walking break, I did 5x3 minutes, followed by 45s walk and jogging until two songs were complete. Just wanted to keep the faster stretches under 9 min pace and I almost averaged 8:30. Also kept the whole thing, including 4:30 of walking, under 10 min pace.

Monday Apr 12, 2021 #

6 PM

Biking 38:51 intensity: (33 @2) + (27:42 @3) + (9:41 @4) + (55 @5) 12.15 mi (3:12 / mi) +154m 3:05 / mi
ahr:116 max:156 weight:174lbs

P=166, C=79
Legs were heavy today so I decided to ride the Tour of Watopia Stage 3 on the easy side, going the shorter course this time.

Biking 27:48 intensity: (2:34 @2) + (19:55 @3) + (4:42 @4) + (37 @5) 6.86 mi (4:03 / mi) +211m 3:42 / mi
ahr:110 max:131

P=151, C=75
Since the short ride was so short, I rode a little longer in Yorkshire. Mostly easy until I was about to stop and got to the KOM segment, so I put a little effort in.

Sunday Apr 11, 2021 #

12 PM

Orienteering 1:16:28 intensity: (34:44 @1) + (22:49 @2) + (15:20 @3) + (3:33 @4) + (2 @5) 4.42 mi (17:18 / mi) +112m 16:02 / mi
ahr:119 max:153 weight:173lbs

Uncovered a Mendon Ponds map from June 3, 2017 (so 13 days before my second hip surgery), and decided to re-run the course in the rain today. It was just warm enough to be comfortable but definitely muddy enough to slow me down on all of the hills (up and down), which were plentiful. Went down a few times despite exercising caution as I was wearing old running shoes with no tread instead of breaking out the O shoes. I accidentally stopped my watch at the penultimate control so I guess I can't compare my tracks to others from that day.

Red - Splits

Saturday Apr 10, 2021 #

11 AM

Biking 1:21:01 intensity: (9:22 @2) + (56:19 @3) + (13:24 @4) + (1:56 @5) 22.75 mi (3:34 / mi) +403m 3:23 / mi
ahr:112 max:152 weight:172lbs

P=150, C=78
Made it back to a PACK Sub-2 ride which was perfect for today, especially with the second Box Hill KOM as an after-party which made me decide that I did not need to also run today.

Friday Apr 9, 2021 #

6 PM

Biking 1:20:24 intensity: (30 @2) + (46:23 @3) + (30:35 @4) + (2:56 @5) 26.5 mi (3:02 / mi) +329m 2:55 / mi
ahr:117 max:140 weight:173lbs

P=177, C=80
Tour of Watopia Stage 3 - Longer Ride
Not nearly the climb of stage 2 and I worked hard to stay with a group for much of the ride.

Thursday Apr 8, 2021 #

6 PM

Hashing 1:02:17 intensity: (2 @0) + (14:06 @1) + (14:54 @2) + (19:16 @3) + (5:06 @4) + (8:53 @5) 4.4 mi (14:09 / mi) +52m 13:39 / mi
ahr:130 max:171 weight:172lbs

FCH3 from Greece Canal Park set by Sticky. Was a thorn-filled run.

Coaching 16:37 intensity: (15:47 @1) + (48 @2) + (2 @3) 0.51 mi (32:34 / mi)
ahr:91 max:132

Second half of the search for Boo's lost keys - no luck but someone drove her home to get the spare.

Wednesday Apr 7, 2021 #

6 PM

Biking 1:02:54 intensity: (3:39 @2) + (40:15 @3) + (15:41 @4) + (3:19 @5) 23.04 mi (2:44 / mi) +110m 2:41 / mi
ahr:125 max:180 weight:171lbs

P=165, C=83
Needed an easy day and almost got it. D group for the Major Taylor 1899 Whirlwind Wednesday Ride was advertised as 1.8-2.0w/kg which would be 141-156 watts and I ended up averaging 165. The group was fairly small so it took some focus to stay in the pack and use the draft well.

Tuesday Apr 6, 2021 #

5 PM

Running 50:50 intensity: (31 @1) + (3:36 @2) + (6:24 @3) + (12:49 @4) + (27:30 @5) 5.01 mi (10:09 / mi) +22m 10:01 / mi
ahr:148 max:170 weight:171lbs

Parked in the neighborhood at the north end of the Lehigh Valley trail near work and ran south for 2.5 miles, then back. Did 45 sec of walking after each two songs and gradually increased jogging pace from 10:29 to 9:10 as I loosened up.

Monday Apr 5, 2021 #

6 PM

Biking 1:40:21 intensity: (1:26 @2) + (1:02:02 @3) + (33:16 @4) + (3:37 @5) 24.36 mi (4:07 / mi) +900m 3:42 / mi
ahr:125 max:150 weight:171lbs

P=174, C=75
Tour of Watopia Stage 2 - I almost chickened out of the longer ride because of the climb, but decided to get it done. Much smaller pack than Stage 1 so I had trouble finding any mini-groups after perhaps 20 or 30 min. There were people behind me to keep me honest to avoid getting caught. Early HR was bogus but it really did spike at the end as I caught three people and almost a fourth on the final climb.

Sunday Apr 4, 2021 #

1 PM

Hashing 1:28:09 intensity: (2:31 @0) + (35:00 @1) + (14:59 @2) + (9:09 @3) + (25:10 @4) + (1:20 @5) 4.95 mi (17:49 / mi) +295m 15:02 / mi
ahr:121 max:159 weight:170lbs

FCH3 from Maplewood Rose Garden, set by Boo and Just James. Out and back fake crossing the pedestrian river bridge, then up to Seneca Park followed by a treacherous descent to the river gorge from the east side of the veteran's bridge.

Saturday Apr 3, 2021 #

12 PM

Orienteering 2:24:24 intensity: (3 @0) + (56:31 @1) + (24:20 @2) + (24:52 @3) + (20:58 @4) + (17:40 @5) 6.56 mi (22:01 / mi) +137m 20:40 / mi
ahr:126 max:177

Some nice orienteering at Sprague Brook Park with last year's Map Hike controls still up, so I was able to complete the card with one exception - could not find C11, even though I walked back and forth along the correct intermittent stream. There were several other controls that took me a while to locate despite being in the correct locations (both me and the marker). Did not have the courage to try to descend the hill and cross the brook after getting 13/14 so I went all the way to the park road to descend on trails and cross on the bridge.

Friday Apr 2, 2021 #

5 PM

Biking 1:00:35 intensity: (4:14 @2) + (36:25 @3) + (17:26 @4) + (2:30 @5) 21.89 mi (2:46 / mi) +178m 2:42 / mi
ahr:120 max:135 weight:172lbs

P=176, C=87
Tried to keep up with the SAS ride which was advertised as 1.8-2.2 with average of 2.0, but clearly this was more than that as I average 2.25 during the ride and got dropped almost 40 minutes in. It was fun while it lasted though.

P=144, C=78
So I switched over to Watopia and did a couple laps of the short volcano route - the first lap easy, then the second lap harder

Thursday Apr 1, 2021 #

5 PM

Biking 42:57 intensity: (5:14 @2) + (22:49 @3) + (11:59 @4) + (2:55 @5) 11.45 mi (3:45 / mi) +221m 3:32 / mi
ahr:129 max:159 weight:172lbs

P=162, C=80
Zwift London ride to take up all the time I had between getting home from work and heading to Mass.

Wednesday Mar 31, 2021 #

6 PM

Shuffling 1:09:57 [2] 3.19 mi (21:56 / mi) +24m 21:25 / mi
weight:171lbs

Picking up the tape from Sunday's trail.

Tuesday Mar 30, 2021 #

6 PM

Running 52:31 intensity: (7 @0) + (27 @1) + (7:52 @2) + (22:38 @3) + (16:25 @4) + (5:02 @5) 4.77 mi (11:01 / mi) +64m 10:34 / mi
ahr:138 max:169 weight:170lbs

Stopped at Mendon Ponds after work to enjoy the 70 degree weather. Main work was 6x2 min hard, followed by 1 min walk, then jogging the balance of the song and the next song. Did a three song warm-up - intended to do two but the hills kept killing my momentum and motivation.

Felt fine while running, even on the last interval which came on the uphill back to the nature center parking area, but after I finished I was limping a bit due to soreness in the right hip. Tomorrow will be an easy day.

Monday Mar 29, 2021 #

6 PM

Biking 59:44 intensity: (4:27 @2) + (26:17 @3) + (25:51 @4) + (3:09 @5) 20.94 mi (2:51 / mi) +175m 2:47 / mi
ahr:112 max:144

P=186, C=82
Did the Tour of Watopia Stage 1 Ride (longer course). Went pretty well as there was a very large crowd so I had people to ride with the whole way, as I gradually dropped farther back in the pack.

P=115, C=75
Just some easy riding afterwards to make it an hour.

Sunday Mar 28, 2021 #

Event: HVO/WCOC Winter Series 2021
 
8 AM

Shuffling 1:36:04 intensity: (6 @0) + (5:55 @1) + (41:05 @2) + (48:58 @3) 3.89 mi (24:42 / mi) +37m 24:00 / mi
weight:171lbs

Setting today's hash trail at Shadow Pines. Since we woke up to 100% chance of rain at 1pm, Christine went out and bought a new roll of surveyor's tape for me so I could set with that instead of flour.
1 PM

Running 3:03 intensity: (4 @0) + (21 @1) + (4 @2) + (20 @3) + (2:05 @4) + (9 @5) 0.31 mi (9:59 / mi) +6m 9:26 / mi
ahr:136 max:162

Coaching 1:03:14 intensity: (15:56 @0) + (32:36 @1) + (5:25 @2) + (5:13 @3) + (3:20 @4) + (44 @5) 2.23 mi (28:22 / mi) +23m 27:28 / mi
ahr:96 max:168

Saturday Mar 27, 2021 #

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.

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