Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bishop22

In the 7 days ending Jan 20, 2018:

	activity	#	time	miles		km		+m
	Biking	3	2:11:42	24.32	(5:25)	39.13	(3:22)	41
	Running	3	1:36:09	9.11	(10:33)	14.66	(6:33)	37
	Swimming	2	48:57	1.15	(42:34)	1.85	(26:27)	157
	PT	2	20:00
	Total	7	4:56:48	34.58		55.65		235
	[1-5]	7	4:52:49
averages - weight:179.5lbs

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Saturday Jan 20, 2018 #

11 AM

Biking 45:52 0.63 mi (1:13:18 / mi) +13m 1:08:50 / mi
ahr:129 max:167

Friday Jan 19, 2018 #

4 PM

Running 31:20 3.0 mi (10:27 / mi) +31m 10:07 / mi
ahr:152 max:163 weight:179lbs

Alternated Jog (7 min) / walk (1 min) on the Beacon Hills loop - went backwards since it was that kind of day.

Thursday Jan 18, 2018 #

7 PM

Biking 6:52 [3] 2.03 mi (3:23 / mi)
weight:181lbs

P=164, C=68
With 180 pacer

Biking 18:53 [3] 5.43 mi (3:29 / mi) +28m 3:25 / mi

P=176, C=68
Beat 190 pacer by 28 secs. Had high-powered people chatting nearby (my boss and coach, then GM joined them).

Biking 2:59 [4] 1.0 mi (2:59 / mi)

P=207, C=72
Beat 210 easily.

Biking 6:37 [3] 2.03 mi (3:16 / mi)

P=174 C=80
Really went after high cadence and was able to get up to 80 and maintain.

Biking warm up/down 11:00 [2] 2.2 mi (5:00 / mi)

Wednesday Jan 17, 2018 #

12 PM

Running 39:09 3.61 mi (10:51 / mi)
ahr:126 max:150 weight:180lbs

Lunchtime workout in the field house. w/up: jog 2 laps, walk 1/2 lap.

"Ran" 4 x 2 laps, with 1 lap walk between (except jogged the backstretch). Really went after the 3rd rep.
3:45, 3:37, 3:27, 3:44
(for reference, 12/27 was - but with only 2min 1/2 lap recovery:
4:02, 3:51, 3:48, 3:51)

w/dn to 16 laps total. Mileage may have been 3.56 in reality.

The HR was definitely reading low - I was battling and still in the 130s.

PT 10:00 [3]

Did some dynamic stuff before the run, and 3 of ladder drills afterwards.

Tuesday Jan 16, 2018 #

8 PM

PT 10:00 [1]
weight:178lbs

Just some of the exercises while dinner was cooking. Got to work from home today, but went to lunch with Christine, instead of to the Y for a swim.

Monday Jan 15, 2018 #

12 PM

Swimming 4:01 0.13 mi (30:56 / mi) +12m 23:54 / mi
ahr:61 max:82 weight:180lbs

What are the odds of this happening? I was swimming at Bayview and on the 9th lap thought I heard a whistle, so I stopped at the wall, and just like after exactly 9 laps on Friday, I was kicked out of the pool, and just like on Friday, it was due to someone who passed out in (or perhaps coming out of) the whirlpool.

I don't understand why people don't pay attention to the 10-minute time limit.

Biking 1 [0] 0.0 mi
ahr:122 max:142

Today I was planning on knocking off a short triathlon, so despite the swim being cut very short, I was prepared for more.

This is the HR profile for the last 37:47 on the Expresso bike.

Running 25:40 2.5 mi (10:16 / mi) +6m 10:11 / mi
ahr:142 max:162

Finally, it was on to the treadmill to complete the Tri. I decided to make this the long continuous run of the week, and started out at 6mph. My hip flexors complained a bit in the second mile, so I backed off to 5mph at 1.5, then started ramping back up, getting up to 6.2mph near the end.

I had brief breaks at 0.25 and 1.75 to tie shoes, so it wasn't completely continuous as I had hoped.

Biking 3:24 [2] 1.0 mi (3:24 / mi)

P=151, C=66
Warmed up with the 170 pacer.

Biking 7:57 [4] 2.36 mi (3:22 / mi)

P=172, C=68
Racing the 190 pacer. Fastest time on this course since 7:49 in Feb '16. 7:02 is best in April '15.

Biking 17:13 [3] 5.0 mi (3:27 / mi)

P=163, C=67
Used 170 pacer, but pulled away.

Biking 5:19 [2] 1.5 mi (3:33 / mi)

P=140, C=71
Started with the 150 pacer and just focused on keeping cadence above 70.

Biking warm up/down 5:35 [2] 1.14 mi (4:54 / mi)

Sunday Jan 14, 2018 #

8 AM

Swimming 44:56 1.02 mi (44:02 / mi) +144m 30:36 / mi
ahr:130 max:192 weight:179lbs

4:18/8:34
1:35,33,40,38,38,36
6x50 kick
1:51,52 (IM)

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