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Training Log Archive: bishop22

In the 7 days ending Oct 26, 2019:

activity # timemileskm+m
  Coaching3 3:40:43 12.09(18:15) 19.46(11:21) 5
  Biking3 2:29:41 35.61(4:12) 57.31(2:37) 328
  Hashing1 1:01:43 3.96(15:35) 6.37(9:41) 2
  Orienteering1 59:04 2.93(20:10) 4.72(12:32) 82
  Swimming1 44:00 1.02(43:07) 1.64(26:48)
  Running2 38:01 3.57(10:39) 5.75(6:37)
  Total8 9:33:12 59.18(9:41) 95.24(6:01) 416
  [1-5]8 9:26:36
averages - weight:177.8lbs

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Saturday Oct 26, 2019 #

11 AM

Coaching 24:46 intensity: (1:58 @0) + (19:09 @1) + (3:10 @2) + (27 @3) + (2 @4) 0.78 mi (31:46 / mi) +2m 31:33 / mi
ahr:97 max:147 weight:179lbs

Just watching the Modified Boys race, partly with the JP and Abby Dyson.
1 PM

Coaching 27:16 intensity: (18 @0) + (11:08 @1) + (13:34 @2) + (2:16 @3) 1.54 mi (17:43 / mi)
ahr:118 max:146

Moving around during the JV Boys race. They ran quite well, finishing 5th instead of the predicted 10th place. Top 3 JV runners were 9th graders who all had nice races. The first runner rode the JV boost to a medal and a faster time than three of our Varsity boys.

Coaching 29:25 intensity: (8:22 @1) + (13:46 @2) + (4:06 @3) + (3:09 @4) + (2 @5) 1.89 mi (15:34 / mi)
ahr:127 max:157

Varsity Girls race - they placed 9th, as predicted, despite an outstanding run by our lone 9th grader, whose speed rating was 21 points higher than at Alden.

Coaching 28:35 intensity: (9:58 @1) + (7:22 @2) + (6:12 @3) + (5:03 @4) 1.61 mi (17:45 / mi)
ahr:124 max:156

Varsity Boys race - they were 16th, as predicted. Our frequently #2 runner was #7 today, but we would have needed to drop 47 points to get Spencerport and another 17 to get Brockport and Batavia.

Coaching 27:45 intensity: (7:44 @1) + (9:48 @2) + (7:37 @3) + (2:16 @4) + (20 @5) 1.62 mi (17:08 / mi)
ahr:128 max:164

Varsity B Girls - we only had 3 girls in this race (after having zero in the JV Girls race), but Kate ran well and took a shot at getting into the top 10, finishing 13th.

Coaching 36:22 intensity: (38 @0) + (24:09 @1) + (3:28 @2) + (4:56 @3) + (2:56 @4) + (15 @5) 1.61 mi (22:35 / mi) +1m 22:32 / mi
ahr:109 max:176

Varsity B Boys - final race of the day and the top 5 all ran faster than predicted (2 by well over a minute), but that was only good enough for 16th as a team.

Friday Oct 25, 2019 #

Note
(rest day)

Took the day off since I'll be running around quite a bit tomorrow.

Thursday Oct 24, 2019 #

6 PM

Hashing 1:01:43 intensity: (2:14 @0) + (13:41 @1) + (14:55 @2) + (14:57 @3) + (14:54 @4) + (1:02 @5) 3.96 mi (15:35 / mi) +2m 15:33 / mi
ahr:129 max:170 weight:177lbs

RH3 from the RMSC park which turned out not to be a park after all, but they kindly let us hang out for a few minutes to gather.

Running 5:00 [3] 0.6 mi (8:20 / mi)

Jogging to start and part of the way back to the car.

Wednesday Oct 23, 2019 #

8 PM

Swimming 44:00 [3] 1.02 mi (43:07 / mi)
weight:178lbs

500 w/up - 2nd and 4th 100 IM
1:35,37,36,35,35,32
100 ez
1x50 kick fins were too small (couldn't find blue, tried green)
4x50 ba/br 49/55/49/55
350

Tuesday Oct 22, 2019 #

6 PM

Biking 4:58 [3] 1.5 mi (3:19 / mi)
ahr:116 max:133 weight:177lbs

P=173, C=70
Stopped at the Y after XC practice and fit some biking in before the Sabres game.

Biking 6:20 [3] 1.75 mi (3:37 / mi)
ahr:126 max:150

P=173, C=65

Biking 14:22 [3] 3.73 mi (3:51 / mi)
ahr:125 max:137

P=166, C=62
A new course popped up, so I tried it out.

Biking 7:03 [3] 2.03 mi (3:28 / mi)
ahr:129 max:143

P=167, C=71
Tried lower gears to keep cadence above 70.

Biking warm up/down 4:50 [2] 1.06 mi (4:34 / mi)

Monday Oct 21, 2019 #

4 PM

Running 26:01 intensity: (5:23 @1) + (20:16 @2) + (22 @3) 2.27 mi (11:28 / mi)
ahr:124 max:139 weight:178lbs

Jogging around the County meet course to set tape at the end of each of our planned intervals. The bus was late so I couldn't use the cones, but I had used tape in my trunk - good thing I never threw that out.

Coaching 46:34 intensity: (1:12 @0) + (34:27 @1) + (10:31 @2) + (12 @3) + (12 @4) 3.04 mi (15:19 / mi) +2m 15:17 / mi
ahr:109 max:154

Going back around the course ahead of the team to show some key turns and where the tape was hung. Good workout for the team with the JV only doing the middle two miles (skipping the opening and closing 800s). So, they did 3x400, 200, 600, 2x400, 2x200.

Running 7:00 [3] 0.7 mi (10:00 / mi)

Other running that while my watch was paused at different times.

Sunday Oct 20, 2019 #

9 AM

Biking 47:41 intensity: (2:26 @1) + (27:03 @2) + (8:51 @3) + (5:43 @4) + (3:38 @5) 10.15 mi (4:42 / mi) +179m 4:27 / mi
ahr:136 max:173

Road from EA over to Chestnut Ridge Park with Patty, who continued on to the garden. She dusted me going up the hills on Luther and Ellicot, but I'll use the excuse that I did not adjust the seat on Walt's bike.

Orienteering 59:04 intensity: (22:20 @1) + (16:57 @2) + (9:31 @3) + (9:31 @4) + (45 @5) 2.93 mi (20:10 / mi) +82m 18:33 / mi
ahr:127 max:159

Knocked off 8 map hike controls at Chestnut Ridge in the hour that I gave myself.

Biking 23:12 intensity: (2:42 @1) + (18:23 @2) + (2:07 @3) 5.67 mi (4:06 / mi) +12m 4:04 / mi
ahr:126 max:144

After the O, is was a shorter bike ride over to our parking lot for the Bills game.
4 PM

Biking 41:15 intensity: (16 @0) + (9:12 @1) + (21:28 @2) + (8:28 @3) + (1:51 @4) 9.72 mi (4:15 / mi) +137m 4:04 / mi
ahr:128 max:155

After the Bills played down to the Dolphins' level for most of the afternoon, I biked back to EA with Patty.

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