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Training Log Archive: bishop22

In the 7 days ending Feb 27:

activity # timemileskm+m
  Biking4 5:47:58 93.15(3:44) 149.91(2:19) 1748
  Shuffling1 1:00:02 4.45(13:29) 7.16(8:23) 28
  Hashing1 56:25 2.74(20:35) 4.41(12:48) 22
  Running1 41:49 4.04(10:21) 6.5(6:26) 14
  Total6 8:26:14 104.38(4:51) 167.99(3:01) 1811
  [1-5]6 8:25:26
averages - weight:174.6lbs

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Saturday Feb 27 #

4 PM

Shuffling 1:00:02 intensity: (1 @0) + (1:20 @1) + (10:16 @2) + (14:59 @3) + (31:29 @4) + (1:57 @5) 4.45 mi (13:29 / mi) +28m 13:14 / mi
ahr:139 max:160 weight:173lbs

Went over to Whiting Rd and took it fairly easy for an hour after yesterday's bike ride. Jogged 2 songs / walked 1 minute on trails that were mostly packed snow, but were quite icy in spots. 44 degrees so shorts and the nylon top - accidentally left hat and gloves in the car. Hat was unnecessary, gloves would have been needed if my sleeves weren't so long.

Friday Feb 26 #

6 PM

Biking 2:25:20 intensity: (4:03 @2) + (1:55:08 @3) + (24:30 @4) + (1:39 @5) 34.63 mi (4:12 / mi) +883m 3:53 / mi
ahr:117 max:159 weight:175lbs

P=157, C=75
Haute Route Watopia 2021 Stage 1
I really didn't understand what I was signing up for here. I figured 34 mile group ride, so under 2 hours; however, the climbs were significant, so it went quite a bit longer than that. I was sitting around 255 (of about 340 or so) early and 240 at 4 minutes, but steadily moved up as the riders spread out on climbs and got to 180, I think. Endurance worked in my favor as HR never really got very high (spotty quality of the HR recorded by the Garmin, but I had the Fitbit on the other wrist to confirm). I could make up a lot of ground on people in the last 20 minutes, but when I was done my quads were quite shot - I think I kept the gears high on the climbs so cadence dropped and resistance increased.

Thursday Feb 25 #

6 PM

Biking 48:00 intensity: (13:04 @2) + (29:05 @3) + (5:51 @4) 12.55 mi (3:49 / mi) +332m 3:32 / mi
ahr:133 max:142 weight:176lbs

P=154, C=88
FTP Booster Week 4 Day 4
Decided to move my FTP from 187 to 190 before this workout, which turned out to be one of the more challenging workouts for me. The key portion was a 30 minute stretch which was at a base of 173W, but after each 2 minutes required 30 seconds at 228W. HR was off early but by the time I started the main interval, it matched what the Fitbit was recording, so I really did spend a lot of time in the upper 130s for a change, and the overall average is a guestimate.

Wednesday Feb 24 #

6 PM

Running 41:49 intensity: (26 @1) + (22 @2) + (1:25 @3) + (5:26 @4) + (34:10 @5) 4.04 mi (10:21 / mi) +14m 10:14 / mi
ahr:157 max:174 weight:176lbs

Temp in the upper 40s so shorts and a nylon top and gloves - the hat stayed in the pocket. Did 3 songs jog/ 1 min walk. Did end up doing a fair amount of splashing in some of the poorly lit areas where sidewalks did not drain.

HR recording definitely running high again.

Tuesday Feb 23 #

6 PM

Biking 58:16 intensity: (25:02 @2) + (15:16 @3) + (17:58 @4) 13.24 mi (4:24 / mi) +232m 4:10 / mi
ahr:137 max:179 weight:175lbs

P=139, C=84
Did a group workout with RofA, whatever that means. It was a "primed FTP" workout, so there was a 6 min @ 170 then 3 x (30s @ 230 + 5 min @ 187) as the main bouts of work. Decent workout but not killer, so I can probably bump my ftp up a bit more, but perhaps I should try that workout that I couldn't finish when I first started on the Zwift.

Monday Feb 22 #

Note
weight:173lbs (rest day)

Was at the office until 6:30 so I just got home and turned the Sabres game on.

Sunday Feb 21 #

10 AM

Biking 1:36:22 intensity: (13:48 @2) + (1:10:28 @3) + (9:32 @4) + (2:34 @5) 32.73 mi (2:57 / mi) +301m 2:52 / mi
ahr:111 max:163 weight:174lbs

P=146, C=78
Did a nice PACK Sub-2 group ride. The relatively relaxed pace meant that I was able to complete my longest Zwift ride to date. It was a 5 loop ride with a sprint each loop and I was able to do my fastest sprint (about 27 seconds) on the last lap. I wound up having my highest power output for everything up to 45 seconds.

Hashing 56:25 intensity: (47 @0) + (27:24 @1) + (20:40 @2) + (6:53 @3) + (41 @4) 2.74 mi (20:35 / mi) +22m 20:06 / mi
ahr:114 max:150

FCH3 from Northampton Park, set by Boo and Just ?. Snow was fairly deep, making for tough going in spots, but the sun was out and the temp probably hit freezing for the first time in over a week.

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