Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bishop22

In the 7 days ending Dec 1, 2018:

activity

time

miles

Biking

2:24:28

39.97

(3:37)

64.32

(2:15)

Swimming

1:30:00

2.22

(40:32)

3.57

(25:11)

Walking

46:10

2.66

(17:23)

4.27

(10:48)

Total

4:40:38

44.84

(6:15)

72.17

(3:53)

[1-5]

4:40:16

averages - weight:180.8lbs

1:41

0:00

» now

Saturday Dec 1, 2018 #

7 AM

Biking 55:12 18.0 mi (3:04 / mi) +7m 3:04 / mi
ahr:121 max:167 weight:181lbs

Made it back to the group cycle class at the Y. Definitely seemed easier this time, probably from doing Expresso again lately - I switched my "flat road" baseline to 11 from 10 halfway through. Also getting more steady standing up without a very high gear.

1 PM

Walking 46:10 2.66 mi (17:23 / mi)
ahr:88 max:154

Walked into Scottsville before Luke's game, and decided to stop for a cold one at Dirty Dave's and caught some Oklahoma-Texas on TV. Waited a little too long to leave, so I had to add jogging stretches going back up to the rink.

This was a rematch against the team they beat 5-4 with Luke getting the game winner while I was at the MC Lars show. Today's result: 5-4 Cyclones, with Luke getting the game winner with 2:40 remaining.

Friday Nov 30, 2018 #

Note
weight:181lbs (rest day)

Left foot remains a little sore, and I was at work past 6pm, so took the day off.

Thursday Nov 29, 2018 #

6 PM

Biking warm up/down 5:00 [2] 1.12 mi (4:28 / mi)
ahr:104 max:114 weight:181lbs

P=102, C=60
25,420 pts on Coin Toss - Tactics

Biking 20:38 [3] 5.37 mi (3:51 / mi)
ahr:120 max:144

P=168, C=63

Biking 10:42 [3] 2.38 mi (4:30 / mi)
ahr:125

P=166, C=64
Studio for a bit. This was too tough after a hard ride as the video instructor was going between standing and sitting way too often.

Biking warm up/down 5:00 [2] 1.07 mi (4:40 / mi)

P=100, C=68
70,210 pts on Dragons Return - Tactics
PR by quite a bit.

Biking warm up/down 2:30 [2] 0.5 mi (5:00 / mi)

Wednesday Nov 28, 2018 #

8 PM

Swimming 48:00 [3] 1.25 mi (38:24 / mi)
weight:181lbs

w/up: 100 each: IM, free, IM kick, free, IM pull
200, 150, 100, 50 w/ 20-25s rest - 3:08, 2:23, 1:32, 43
5x100 pull - 1:30,31,28,28,28
4x50 kick (fl, ba, fr, br) - 51, 48, 51, 76
100 easy
4x50 ba/br - 48,53,49,54
200 w/dn

Tuesday Nov 27, 2018 #

6 PM

Biking 3:26 [3] 1.0 mi (3:26 / mi)
ahr:104 max:111 weight:180lbs

P=155, C=74

Biking 16:47 [3] 5.0 mi (3:21 / mi)
ahr:132 max:147

P=181, C=70

Biking 20:13 [3] 4.53 mi (4:28 / mi)
ahr:132 max:144

P=173, C=59
New machine makes it easy to select an old ride to be the ghost, so that's what I did here.

Biking warm up/down 5:00 [2] 1.0 mi (5:00 / mi)

Monday Nov 26, 2018 #

8 PM

Swimming 42:00 [3] 0.97 mi (43:18 / mi)
weight:181lbs

<4:15/8:27
1:30,31,30,29,30,29 (pull)
52,48,51,75 (kick)
48,52,49,53 (ba/br)

Sunday Nov 25, 2018 #

Note
(rest day)

Thought about squeezing in a run before we had to leave for the airport at 10am, but my foot said it could use another day off.

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