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Training Log Archive: bishop22

In the 7 days ending Sep 21, 2019:

activity # timemileskm+m
  Coaching3 3:40:29 11.11(19:51) 17.88(12:20) 32
  Swimming2 1:29:00 2.1(42:23) 3.38(26:20)
  Orienteering1 1:28:01 5.04(17:28) 8.11(10:51) 217
  Hashing1 1:22:04 3.94(20:50) 6.34(12:57) 13
  Running2 36:52 2.94(12:32) 4.73(7:47) 24
  Walking1 18:21 0.47(39:04) 0.76(24:16) 2
  Total8 8:54:47 25.6(20:53) 41.2(12:59) 287
  [1-5]8 8:50:07
averages - weight:179.7lbs

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SuMoTuWeThFrSa

Saturday Sep 21, 2019 #

Event: ROC - Powder Mills Park
 
10 AM

Orienteering 1:28:01 intensity: (9:54 @1) + (35:37 @2) + (28:19 @3) + (13:35 @4) + (36 @5) 5.04 mi (17:28 / mi) +217m 15:24 / mi
ahr:135 max:165 weight:179lbs

ROC Meet at Powder Mills Park. Struggled because of lack of fitness and the heat, but was fairly clean. Lost time on C1 because SI Air was not turned on and I had trouble finding the hole from below the flag. Kept seeing Pete Dady late because there were several dogleg controls from 11 to the finish.
C • Splits 1
1 PM

Coaching 28:28 intensity: (18:29 @1) + (4:40 @2) + (4:23 @3) + (56 @4) 1.36 mi (20:56 / mi)
ahr:110 max:154

Coaching 28:34 intensity: (13:06 @1) + (10:45 @2) + (4:01 @3) + (39 @4) + (3 @5) 1.48 mi (19:18 / mi)
ahr:118 max:157

Coaching 29:02 intensity: (14:15 @1) + (8:06 @2) + (5:09 @3) + (1:32 @4) 1.47 mi (19:45 / mi)
ahr:121 max:152

Coaching 40:32 intensity: (30:17 @1) + (6:44 @2) + (1:56 @3) + (1:35 @4) 1.27 mi (31:55 / mi)
ahr:103 max:155


Long Advanced - Splits

Friday Sep 20, 2019 #

4 PM

Running 14:01 intensity: (9 @0) + (17 @1) + (9:01 @2) + (4:01 @3) + (33 @4) 1.09 mi (12:52 / mi) +17m 12:16 / mi
ahr:133 max:149 weight:179lbs

Jogging over to the campground area and setting up for the "pre-meet" routine which includes 6x200 as well as 4 or 6 flying 40s. We'll modify that before McQuaid next weekend.

Running 13:38 intensity: (15 @0) + (1:35 @1) + (10:52 @2) + (44 @3) + (12 @4) 1.05 mi (12:59 / mi)
ahr:127 max:148

Jogging back. Did not include the jogging around while they were doing the 200s.

Thursday Sep 19, 2019 #

4 PM

Running 4:50 intensity: (31 @1) + (4:19 @2) 0.43 mi (11:07 / mi) +3m 10:54 / mi
ahr:124 max:129

Coaching 36:00 intensity: (14 @0) + (9:19 @1) + (9:40 @2) + (7:17 @3) + (8:52 @4) + (38 @5) 2.26 mi (15:56 / mi)
ahr:128 max:170 weight:179lbs

Jogging around during the intervals on the midnight trail at Webster Park. This included 4 hard 200s in the middle.

Running 4:23 intensity: (4 @0) + (14 @1) + (19 @2) + (57 @3) + (2:37 @4) + (12 @5) 0.37 mi (11:59 / mi) +4m 11:37 / mi
ahr:142 max:162

Wednesday Sep 18, 2019 #

8 PM

Swimming 45:00 [3] 1.08 mi (41:40 / mi)
weight:179lbs

~4:20/8:40
1:33,35,35,34,35,33
6x50 kick
4x50 ba/br

Tuesday Sep 17, 2019 #

4 PM

Walking 18:21 intensity: (3:57 @0) + (14:24 @1) 0.47 mi (39:04 / mi) +2m 38:39 / mi
ahr:81 max:110 weight:181lbs

Walking around during modified race.

Coaching 26:56 intensity: (1 @0) + (22:31 @1) + (4:24 @2) 1.55 mi (17:23 / mi) +11m 17:01 / mi
ahr:108 max:137

Jogging / walking around during the boys race. We lost a heartbreaker to RH, 27-28. I had not seen our second man passed, so when our 4th guy passed theirs at the wire, I thought we had won. We almost pulled it off when our 5th guy kicked and got within one second of their 5th guy. Our actual 3rd or 4th man was sidelined with a quad injury.

Coaching 30:57 intensity: (14:53 @1) + (13:54 @2) + (1:49 @3) + (16 @4) + (5 @5) 1.72 mi (18:00 / mi) +21m 17:20 / mi
ahr:115 max:163

Jogging / walking around during the girls race. This had a happier ending with very solid wins over RH as well as Brockport and Eastridge. A new Brockport runner pulled off the win, but Sierra and Sofia moved well up the all-time performance charts at Webster Park, and we were solid throughout the top 7.

Monday Sep 16, 2019 #

5 PM

Hashing 9:19 intensity: (18 @1) + (2:36 @2) + (4:53 @3) + (1:24 @4) + (8 @5) 0.58 mi (16:04 / mi)
ahr:139 max:167

Setting out a BN before the hash.

Hashing 1:12:45 intensity: (18:33 @1) + (26:51 @2) + (16:21 @3) + (8:58 @4) + (2:02 @5) 3.36 mi (21:39 / mi) +13m 21:24 / mi
ahr:130 max:165 weight:180lbs

Live set of the CBH3 trail with Brenna at Webster Park.

Sunday Sep 15, 2019 #

11 AM

Swimming 44:00 [3] 1.02 mi (43:07 / mi)
weight:181lbs

>4:20/8:44
1:34,35,35,34,33,34
6x50 kick
4x50 ba/br

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