Training Log Archive: bishop22In the 37 days ending Mar 26, 2021:
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Friday Mar 26, 2021 #
7 PM
Biking 1:46:33 34.16 mi (3:07 / mi) +204m 3:04 / mi
ahr:105 max:145 weight:171lbs
P=191 (195 during race), C=77
P=123, C73
P=124, C=75 (HR was only on for this last portion of the ride)
This was three distinct rides: first I jumped in the HERD Beginner race, then biked around London a bit until the HERD Friyay social ride kicked in, so got a nice amount of biking done in the end.
For the race - there was only one category and I was 68 out of somewhere between 104 and 133, but on ZwiftPower, only 69 were registered and I was 61st. Kept up with a good pack for almost 5 laps but when I fell off, it was all over.
P=123, C73
P=124, C=75 (HR was only on for this last portion of the ride)
This was three distinct rides: first I jumped in the HERD Beginner race, then biked around London a bit until the HERD Friyay social ride kicked in, so got a nice amount of biking done in the end.
For the race - there was only one category and I was 68 out of somewhere between 104 and 133, but on ZwiftPower, only 69 were registered and I was 61st. Kept up with a good pack for almost 5 laps but when I fell off, it was all over.
Thursday Mar 25, 2021 #
5 PM
Running 51:57 5.07 mi (10:15 / mi)
ahr:140 max:167 weight:172lbs
Stopped out at Genesee Valley Park on the way from work to my first Pfizer jab at URMC. Another beautiful evening! Did a relatively easy jog (2 songs) / walk (45s) cycle. After the first warm-up segment (which also included a brief shortcut thru the woods), I just made sure I kept it under 10 min pace.
Wednesday Mar 24, 2021 #
6 PM
Biking 1:00:12 14.74 mi (4:05 / mi) +131m 3:58 / mi
weight:171lbs
P=141, C=88
Did a nice group workout that included 4 minutes at 220W and 4x2 min at 225. They encouraged high cadence most of the way.
Did a nice group workout that included 4 minutes at 220W and 4x2 min at 225. They encouraged high cadence most of the way.
Tuesday Mar 23, 2021 #
5 PM
Running 46:50 4.55 mi (10:18 / mi) +13m 10:12 / mi
ahr:144 max:160 weight:170lbs
What a fine spring day! Not far from work is part of the Lehigh trail or something, so I zipped over and parked on Lehigh Station Road. Headed south and did 8x90 seconds hard, with a minute walk then 2:30 jog as recovery. Managed to work up to a pretty decent clip on the intervals.
Monday Mar 22, 2021 #
6 PM
Biking 57:41 17.76 mi (3:15 / mi) +262m 3:06 / mi
ahr:111 max:138
P=177, C=78 for 46:32
P=136, C=78 for 11:09
Did a course in Watopia - Zwift top timing me on the course in the middle for some reason - and then rode around NYC a bit until the Sabres game was about to start - wouldn't want to miss a minute of another loss - 14 in a row.
P=136, C=78 for 11:09
Did a course in Watopia - Zwift top timing me on the course in the middle for some reason - and then rode around NYC a bit until the Sabres game was about to start - wouldn't want to miss a minute of another loss - 14 in a row.
Sunday Mar 21, 2021 #
11 AM
Shuffling 57:04 4.13 mi (13:49 / mi) +247m 11:39 / mi
Went to West Rock state park and took advantage of another fine, sunny day in the 50s to hit the incredibly hilly trails. The initial climb in the first ten minutes was over 100m and the first two songs took up that while time before I got a one minute walking break. Took a longer break after the next two songs because I was waking up a steep hill. Just after I turned around, I paused at a nice overlook, with a pond probably 100m below me.
We parked at the playground and I went out on the blue trail, and came back some of the way on the parallel green trail.
We parked at the playground and I went out on the blue trail, and came back some of the way on the parallel green trail.
C • Park 1
Saturday Mar 20, 2021 #
1 PM
Orienteering 1:55:00 [3] 6.0 mi (19:10 / mi)
ahr:110 max:152
Went to Ward Pound with Christine and Nate for the HVO/WCOC winter series event. Nate did the Red course and I did most of it, skipping from 11 to 15 to avoid making them wait too long. Sadly, I had left my Garmin at the hotel, so my only tracks are from the Fitbit which eventually lost its GPS connection. I tried to remember some splits, but didn't do great at that:
1 about 12:00
6 44:44 was easy to remember
10 86:00
15 96:36
1 about 12:00
6 44:44 was easy to remember
10 86:00
15 96:36
Friday Mar 19, 2021 #
Note
weight:174lbs (rest day)
Taking a day off for travel, but if I had known Christine was going to stay on work calls past 5, I would have jumped on the bike.
Thursday Mar 18, 2021 #
6 PM
Biking 1:00:00 14.02 mi (4:17 / mi) +58m 4:14 / mi
ahr:115 max:142 weight:172lbs
P=141, C=83
Lance Watson group workout with a very good leader that actually seemed like a bot. Main workout was 2x10 minutes alternating 3 min below FTP at low cadence with 2 min at FTP at mixed cadence, followed by 8x1min on/1min off at very high cadence (generally in the 105-100 range).
Lance Watson group workout with a very good leader that actually seemed like a bot. Main workout was 2x10 minutes alternating 3 min below FTP at low cadence with 2 min at FTP at mixed cadence, followed by 8x1min on/1min off at very high cadence (generally in the 105-100 range).
Wednesday Mar 17, 2021 #
6 PM
Running 49:54 4.66 mi (10:42 / mi) +29m 10:30 / mi
ahr:140 weight:173lbs
Alternated, at the start of each song from the St. Patrick's Day playlist running 60 seconds and walking 45 seconds, so I got 8 x 1 min hard runs that covered just about exactly a mile.
Tuesday Mar 16, 2021 #
5 PM
Biking 1:15:10 18.29 mi (4:07 / mi) +278m 3:55 / mi
ahr:122 max:160 weight:173lbs
P=173, C=74
First truly disappointing group ride on Zwift. It was advertised as 2.0-2.2W/kg, which for me would be 155-172W. I averaged well over that early but the ride leader was long gone - lots of complaints in the chat about that. I tried to find a small group to keep some drafting going but they kept disintegrating and I was not near anyone after the 45 minute mark. So, I bailed at 75 minutes instead of doing the full 90.
First truly disappointing group ride on Zwift. It was advertised as 2.0-2.2W/kg, which for me would be 155-172W. I averaged well over that early but the ride leader was long gone - lots of complaints in the chat about that. I tried to find a small group to keep some drafting going but they kept disintegrating and I was not near anyone after the 45 minute mark. So, I bailed at 75 minutes instead of doing the full 90.
Monday Mar 15, 2021 #
6 PM
Hashing 1:24:00 [3] 5.6 mi (15:00 / mi)
weight:171lbs
CBH3 from Lehigh Crossing Park, set by PD and her brother and his wife. Longer trail than expected, so it was good I brought the headlamp as we spent a fair amount of time in the woods after the sun went down.
Sunday Mar 14, 2021 #
Event: DVOA Tyler State Park
12 PM
Hashing 56:14 3.94 mi (14:16 / mi) +38m 13:51 / mi
ahr:138 max:161
RH3 GDR
Saturday Mar 13, 2021 #
2 PM
Running 53:00 4.34 mi (12:13 / mi) +65m 11:40 / mi
ahr:152 max:161
Ran from the Big Field parking lot - taking a 1 minute walking break after each 2 songs, but the third time I had to go a third song to avoid walking near people.
Biking 47:35 15.45 mi (3:05 / mi) +67m 3:02 / mi
ahr:73 max:100 weight:172lbs
P=130, C=73 (first 12 minutes)
P=154, C=75 (last 35 minutes)
Zwift was messed up today. I had signed up for a group ride, but it didn't offer to cut over, so I signed up for a race and disconnected and came back in, and it didn't cut over for that either, so I just rode.
P=154, C=75 (last 35 minutes)
Zwift was messed up today. I had signed up for a group ride, but it didn't offer to cut over, so I signed up for a race and disconnected and came back in, and it didn't cut over for that either, so I just rode.
Friday Mar 12, 2021 #
7 PM
Biking 1:15:17 24.92 mi (3:01 / mi) +127m 2:58 / mi
weight:172lbs
P=134, C=71
Joined the HERD FriYay social ride again and stayed for 15 minutes of after-party. Got in a couple of good sprints, with the second one helping me set my PR for 1 minute power @ 347W, and was 401W for 30 seconds. I wish this started earlier in general (7:40pm start) as I don't get to start on dinner until after 9. Sat on the bike the whole time, even though I did not leave my chair at work for 10 hours and 15 minutes today - no lunch, no men's room, not even a quick stretch my legs.
Joined the HERD FriYay social ride again and stayed for 15 minutes of after-party. Got in a couple of good sprints, with the second one helping me set my PR for 1 minute power @ 347W, and was 401W for 30 seconds. I wish this started earlier in general (7:40pm start) as I don't get to start on dinner until after 9. Sat on the bike the whole time, even though I did not leave my chair at work for 10 hours and 15 minutes today - no lunch, no men's room, not even a quick stretch my legs.
Thursday Mar 11, 2021 #
Running 45:00 [3] 3.5 mi (12:51 / mi)
weight:171lbs
Forgot the Garmin today, but had the Fitbit. Went to Shadow Pines to scout possibilities for the 3/28 hash that I will be setting there. Some nice options seem to be available for the trail.
Wednesday Mar 10, 2021 #
5 PM
Running 1:01:44 [3] 4.86 mi (12:42 / mi) +94m 11:59 / mi
weight:172lbs
Stopped at Mendon Ponds (middle road) on the way home from work and took advantage of the 60 degrees to run in shorts and t-shirt. Alternated walking and running hard for the first minute of each song. Unfortunately most of the trails were snow and ice covered so hard still meant slow going, although I was along the road for a couple of late ones (that were also downhill), so those were quicker.
Tuesday Mar 9, 2021 #
6 PM
Biking 45:06 0.67 mi (1:07:05 / mi)
ahr:113 max:141
Monday Mar 8, 2021 #
6 PM
Biking 1:03:52 17.32 mi (3:41 / mi) +484m 3:24 / mi
ahr:112 max:152 weight:172lbs
P=163, C=74
Just a ride on the default course for today, so did 2 laps of the Yorkshire UCI course. Legs were heavy from yesterday before I started, so was going to go easy, but the KOM climb was only 4:30 last time I did it, so I tried to hit that but went 4:31 on the first lap, then went under on the second lap. And other bikers made me go faster than I planned as well.
Just a ride on the default course for today, so did 2 laps of the Yorkshire UCI course. Legs were heavy from yesterday before I started, so was going to go easy, but the KOM climb was only 4:30 last time I did it, so I tried to hit that but went 4:31 on the first lap, then went under on the second lap. And other bikers made me go faster than I planned as well.
Sunday Mar 7, 2021 #
10 AM
Biking 1:42:11 26.85 mi (3:48 / mi) +501m 3:36 / mi
ahr:108 max:162 weight:173lbs
Joined the PACK for another SUB2 ride which was just easy enough for a casual Sunday ride.
Hashing 1:13:10 4.56 mi (16:03 / mi) +54m 15:29 / mi
ahr:113 max:149
FCH3 from the old Monroe County fairgrounds in Rush. They've added new trails at some point between the fairgrounds and the river, so a nice outing. Some folks had a Genesee on the Genesee, but I had a Yuengling.
Saturday Mar 6, 2021 #
11 AM
Running 47:33 4.06 mi (11:43 / mi) +45m 11:20 / mi
ahr:165 max:187 weight:174lbs
Returned to the scene of the January disaster - starting from the Seneca Park Zoo parking lot. Luckily I was walking when I got to the hill where I stumbled, cut my head open and broke my finger because it was very icy on that stretch. The return trail was all snow and ice.
Friday Mar 5, 2021 #
5 PM
Biking 1:00:22 0.85 mi (1:11:01 / mi) +1m 1:10:39 / mi
ahr:122 max:153 weight:175lbs
Did the HERD beginner racing series, then rode to make it an hour. Averaged 196W during the race.
Thursday Mar 4, 2021 #
6 PM
Biking 1:00:14 16.69 mi (3:37 / mi)
ahr:117 max:158 weight:173lbs
P=138, C=80
Did a group workout similar to last week with main work being:
3 x 5:30 at 85% FTP but 60rpm, so legs felt heavy
10 x 1 min at 105% and 115rpm, but I could not manage to average even 110.
Did a group workout similar to last week with main work being:
3 x 5:30 at 85% FTP but 60rpm, so legs felt heavy
10 x 1 min at 105% and 115rpm, but I could not manage to average even 110.
Wednesday Mar 3, 2021 #
6 PM
Running 1:00:05 5.66 mi (10:37 / mi) +29m 10:27 / mi
ahr:142 max:156 weight:173lbs
Since it was 44 degrees today and was going to be cold tomorrow, I decided to run again today with a plan to bike tomorrow. So, I stopped at the canal lock on Edgewood and ran to the train overpass in Pittsford and back. Looks like I was very close to even splits out and back. Canal path had snow/ice/slush near Edgewood, then was fairly clear. In Pittsford it was also almost completely clear of dog crap, for the Brighton or Henrietta stretch, not so much.
Tuesday Mar 2, 2021 #
6 PM
Running 31:40 3.04 mi (10:25 / mi)
ahr:138 max:155 weight:173lbs
2 song jog / 1 min walk, but I was listening to 80s synth, so the songs were a little longer than usual. Then it was time to watch the Sabres lose yet again.
Monday Mar 1, 2021 #
7 PM
Biking 1:10:11 21.59 mi (3:15 / mi) +106m 3:12 / mi
ahr:94 max:141 weight:172lbs
P=113, C=75
ZSUN had their Monday group ride going, so nice chance to recover from the past three days.
ZSUN had their Monday group ride going, so nice chance to recover from the past three days.
Sunday Feb 28, 2021 #
12 PM
Biking 45:19 12.91 mi (3:31 / mi) +232m 3:19 / mi
ahr:116 max:132 weight:173lbs
P=162, C=77
Was able to squeeze in a shorter ride before heading to the hash. Just rode, no workout or group ride or anything. Put just a little effort into the climb section as my 30-day PR was quite slow so I beat it by a couple of minutes.
Was able to squeeze in a shorter ride before heading to the hash. Just rode, no workout or group ride or anything. Put just a little effort into the climb section as my 30-day PR was quite slow so I beat it by a couple of minutes.
Hashing 1:23:14 5.43 mi (15:20 / mi) +97m 14:32 / mi
ahr:110 max:172 weight:173lbs
FCH3 from Culver and University, set by Messiah, so of course it wound up going up Pinnacle Hill (1.5 times).
Saturday Feb 27, 2021 #
4 PM
Shuffling 1:00:02 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, 2021 #
6 PM
Biking 2:25:20 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.
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, 2021 #
6 PM
Biking 48:00 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.
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, 2021 #
6 PM
Running 41:49 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.
HR recording definitely running high again.
Tuesday Feb 23, 2021 #
6 PM
Biking 58:16 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.
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, 2021 #
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, 2021 #
10 AM
Biking 1:36:22 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.
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 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.
Saturday Feb 20, 2021 #
10 AM
Running 41:15 4.1 mi (10:04 / mi) +21m 9:54 / mi
ahr:141 max:162 weight:176lbs
25 degrees and some light snow with the sun popping out near the end made for reasonable running conditions. Did the 2 song / 45 sec thing (only 30 sec on the last one as I was close to home). Almost managed to keep it at 10min pace overall, though I didn't focus on pace at all. Ran on the shoulder on Scribner, Plank and Five Mile as the shoulders were clear and the sidewalks were not in good shape.
Garmin HR was off, especially at the beginning, but also had the Ftibit so recorded HR stats from that (but turned it off a couple of minutes late, so avg may have been a few beats higher). Fitbit thought I went 4.26 mi.
Garmin HR was off, especially at the beginning, but also had the Ftibit so recorded HR stats from that (but turned it off a couple of minutes late, so avg may have been a few beats higher). Fitbit thought I went 4.26 mi.
Friday Feb 19, 2021 #
5 PM
Skiing (Nordic) 49:06 2.99 mi (16:25 / mi) +23m 16:03 / mi
ahr:103 max:142 weight:176lbs
Went to Mendon Park south meadow after work again. Becoming slightly more comfortable on the skis and even survived the terrifying final 5m drop at the end. A lot faster than last time I was here, but I was still basically all arms, even when "skating" instead of double-poling.
Thursday Feb 18, 2021 #
6 PM
Biking 1:00:00 14.04 mi (4:16 / mi)
ahr:119 max:163 weight:174lbs
P=130, C not connected apparently
Lance Watson Champion Interval
Abandoned my plan to run today due to cold and impending darkness. Instead, did my first Zwift group workout and it was an appropriate effort after yesterday's workout. Lots of changes of pace. It was a bad day for my cadence measurement not to be connected because the higher power intervals were at very low cadence (near 60) and the threshold intervals were at very high cadence (110), which was hard to control without the feedback.
Lance Watson Champion Interval
Abandoned my plan to run today due to cold and impending darkness. Instead, did my first Zwift group workout and it was an appropriate effort after yesterday's workout. Lots of changes of pace. It was a bad day for my cadence measurement not to be connected because the higher power intervals were at very low cadence (near 60) and the threshold intervals were at very high cadence (110), which was hard to control without the feedback.