Training Log Archive: bishop22In the 31 days ending Jul 31, 2020:
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Friday Jul 31, 2020 #
5 PM
Biking 52:28 14.1 mi (3:43 / mi) +65m 3:40 / mi
ahr:125 max:159 weight:172lbs
A nice bike ride around Penfield after work. Not quite ready for another voyage into the city.
Thursday Jul 30, 2020 #
6 PM
Hashing 1:29:46 5.35 mi (16:47 / mi) +173m 15:15 / mi
ahr:131 max:170 weight:173lbs
RH3 from the bottom of Woodcliff. Live hare, but unfortunately 25 minutes was not enough of a head start, so we caught him, then he didn't leave the first stop immediately, so we caught him again, but he gave someone directions to run ahead so I got some running in and then had to wait to see where the actual stop was.
Wednesday Jul 29, 2020 #
5 PM
Golfing 15:00 [1]
weight:171lbs
Almost got rained out, but ended up teeing off (#3) at 5:52. We were the first group in our league, so we had unfettered play for 8 holes before coming to a halt. Shot an ugly 44 with two shots on each par 5 not getting to the location of a bad drive. My drive was within 50 yards on 9, but almost nestled against a tree so I had to go away from the hole and flubbed to a double there. Took two tries to chip it onto 3, so there is 4 totally wasted strokes.
Tuesday Jul 28, 2020 #
5 PM
Running 32:30 3.23 mi (10:04 / mi)
ahr:144 max:165 weight:171lbs
Just ran from home ahead of tonight's ROC BOD meeting, and am happy to see that Garmin is back online, so this entry made it to my log on its own.
Did 6 min w/up then
4 x (1 min walk, 2 min jog, 2 min tempo plus, 1 min hard)
The hard minutes were paced at:
7:33, 7:37, 7:31, 7:15
Tempo-ish were
9:13, 8:58, 9:21, 9:04
Did 6 min w/up then
4 x (1 min walk, 2 min jog, 2 min tempo plus, 1 min hard)
The hard minutes were paced at:
7:33, 7:37, 7:31, 7:15
Tempo-ish were
9:13, 8:58, 9:21, 9:04
Monday Jul 27, 2020 #
7 PM
Biking 51:18 12.85 mi (4:00 / mi) +24m 3:58 / mi
ahr:134 max:168 weight:171lbs
Back on the bike for a mostly easy ride, although I did have some surges whether due to traffic or opportunities.
Sunday Jul 26, 2020 #
5 PM
Orienteering 1:16:31 4.09 mi (18:43 / mi) +139m 16:55 / mi
ahr:121 max:150 weight:170lbs
Did the western half of the eastern permanent course at Durand and then jumped in the lake after I finished. Pretty solid navigation, but was slowed substantially by the overgrown trails this time of year in the southern section. Was able to avoid the marked OB areas near Kings Highway, but not sure of the status of that driveway in between the two OB areas. There were several RV hulls along that stretch.
Saturday Jul 25, 2020 #
2 PM
Biking 1:22:49 20.79 mi (3:59 / mi) +11m 3:59 / mi
ahr:123 max:149 weight:171lbs
Drove down to Fairport so I could do a longer ride on the canal. Went pretty well - most of the slowness on the way back was due to a bit of a headwind. Did pick it up with a couple of miles to go after a high-end mountain bike went by me after I slowed on the rutted gravel road where an old lady was walking her dog. He got a ways ahead of me before I hit the trail again, and then he pulled over right before I caught him.
Friday Jul 24, 2020 #
6 PM
Running 35:34 3.69 mi (9:38 / mi) +16m 9:31 / mi
ahr:144 max:171 weight:171lbs
Went to the Hojack trail to keep things flat after yesterday. Goal was to keep it under 10 min pace overall, even with walking breaks. Ended up going 1.5, 1, 0.5 miles with same number of minutes walking after each stretch, with a little bit of leftover jogging to get back to the car. Looks like I was 9:14 pace while running and 9:38 overall. Came thru 5K in 29:46.
Had to clear my records because of driving with the Garmin on yesterday. They were previously:
1m - 8:32.27 on 6/15
5K - 30:06 on 6/11 (now 29:46 on 7/24)
10K - 2:56:23 on 5/3
Half (not cleared) - 3:58:12 on 6/2/18
Had to clear my records because of driving with the Garmin on yesterday. They were previously:
1m - 8:32.27 on 6/15
5K - 30:06 on 6/11 (now 29:46 on 7/24)
10K - 2:56:23 on 5/3
Half (not cleared) - 3:58:12 on 6/2/18
Thursday Jul 23, 2020 #
6 PM
Hashing 55:26 3.7 mi (14:59 / mi) +135m 13:27 / mi
ahr:106 max:163 weight:172lbs
RH3 from Ellison Park. I was going to run there today, but wound up having a 5:30 meeting at work and so I had to drive over. Nice trail by Kitten and Pink.
Wednesday Jul 22, 2020 #
Golfing 15:00 [1]
weight:171lbs
Awful round. Opened with a 9 - by far the worst hole of the year, then two doubles, and finished with a 50. At least we finished 20-20 on the night and my handicap should go back above 6.
Tuesday Jul 21, 2020 #
5 PM
Biking 44:36 11.87 mi (3:45 / mi) +48m 3:43 / mi
ahr:126 max:160 weight:170lbs
It was East and South's turn on the bike. I had to tack a little bit on at the end because I didn't go south of Whalen. Getting a little easier to ride now, but not much faster.
Monday Jul 20, 2020 #
6 PM
Hashing 1:26:30 3.4 mi (25:26 / mi) +17m 25:03 / mi
ahr:107 max:155 weight:170lbs
CBH3 from Fishers Park, set by Cop, Capn Crunch and Dancing Fool. Spent a lot more time in Irondequoit Creek than the tracks show. Nice BN under the Thruway.
Sunday Jul 19, 2020 #
10 AM
Orienteering 1:29:12 5.01 mi (17:48 / mi) +38m 17:24 / mi
ahr:120 max:157
ROC Sol-O event at Oak Openings. Tough going in the 90 degree heat. Not too bad thru 3 controls. Took the long way around to C4 and got distracted by Walt and Patty, so went too far right. Struggled with C6 as I was expecting the flag to be somewhere in the more open area. Going to C9, I lost focus on the compass when I thought I could see the contours after the marsh and wound up way right. C10 was OK except it was tough getting thru the bush around the deer enclosure. Struggled a bit near C13, and found the obvious water hole, but did not see the flag. C14-16 involved a lot of running (and walking due to the heat), back and forth along the same trail.
Saturday Jul 18, 2020 #
5 PM
Running 38:23 3.35 mi (11:28 / mi) +42m 11:02 / mi
ahr:138 max:158 weight:175lbs
4 min jog / 1 min walk cycles from the Big Field lot - over to Hojack to the end then back to Vosburg for a loop in the field and meadow. Fairly easy since I plan on orienteering tomorrow, but I did keep jogs under 10 min pace until I hit hills.
Friday Jul 17, 2020 #
5 PM
Biking 47:23 12.4 mi (3:49 / mi) +31m 3:48 / mi
ahr:126 max:140 weight:174lbs
A nice ride over to Phillips and then back via Ridge/Empire with the shoulders being better than I had imagined for biking all the way to Creek. My butt is getting more acclimated to the new bike's seat, so I remain a little more comfortable later in the rides.
Thursday Jul 16, 2020 #
6 PM
Hashing 1:40:43 4.94 mi (20:23 / mi) +9m 20:16 / mi
ahr:102 max:167 weight:174lbs
FCH3 in the rain in Chili. Boo and Sticky set and neither of them followed the pack, so when a back-check had been washed away, we were hung out to dry. Eventually some of us wandered into the second stop first, then were able to hear people down (and across) Black Creek and made our way there. Nate's last hash in Flour City for a while as he returns to CT on Saturday.
Wednesday Jul 15, 2020 #
5 PM
Golfing 15:00 [1]
weight:172lbs
Another feast or famine night as I had 4 pars (all basically tap-ins), but took 5s on both par 3s, and finished with a sloppy 6 on 9 for a 44 overall.
Tuesday Jul 14, 2020 #
6 PM
Running 45:37 4.25 mi (10:44 / mi)
ahr:139 max:166 weight:174lbs
Back for some TNT at Thomas. Did 8x400 with about 2 min recovery (this was intended to be "I" pace, not "R" pace):
1:55,1:54,1:54,1:53,1:52,1:52,1:58,1:50
Wanted to stop after six, but I took 2:40 to recover to allow my HR to get down to 120 and then had my slowest interval, but rallied on the last one as I had to pass a guy that was jogging in lane one about 150m into it, so I was out in 52 (otherwise another 1:58 was in the cards).
1:55,1:54,1:54,1:53,1:52,1:52,1:58,1:50
Wanted to stop after six, but I took 2:40 to recover to allow my HR to get down to 120 and then had my slowest interval, but rallied on the last one as I had to pass a guy that was jogging in lane one about 150m into it, so I was out in 52 (otherwise another 1:58 was in the cards).
Monday Jul 13, 2020 #
Note
weight:171lbs (rest day)
Back was kind of sore all day, so I didn't do the planned bike ride after work (which was delayed as we had a 5pm meeting to pull together some info on PPP loans that was needed quickly).
Sunday Jul 12, 2020 #
6 PM
Shuffling 42:33 2.73 mi (15:35 / mi) +126m 13:38 / mi
ahr:131 max:164 weight:172lbs
After I got around to putting the finishing touches on my tax forms that I essentially completed in February (but didn't file because we owed a fair amount from a Roth conversion to take advantage of soon-to-be-reversed Trump tax rates), I went over to Lincoln Park. Legs very heavy from yesterday, so I aimed for 3 min jog / 2 min walk cycles.
Saturday Jul 11, 2020 #
10 AM
Orienteering 1:11:59 3.64 mi (19:47 / mi) +167m 17:18 / mi
ahr:118 max:149 weight:172lbs
Drove down to Sardinia with Nate to help Walt and Patty do some vetting for the fall meet. My navigation was quite good today, so I was able to drive to the south lot and zig-zag up while Walt and Patty covered the north and Nate covered the east.
1 PM
Hashing 58:16 3.26 mi (17:52 / mi) +43m 17:10 / mi
ahr:115 max:165
The rain started as the orienteering wrapped up, but we stayed with our plan to drive over to Hamburg for the BH3 trail, after a brief and wet tour of Walt's garden. Nice trail, although the heavy rains did a number on the markings. Over half of the attendees were from Flour City.
Friday Jul 10, 2020 #
5 PM
Biking 55:07 13.49 mi (4:05 / mi) +77m 4:01 / mi
ahr:123 max:151 weight:171lbs
Got out for a bike ride after work. Went north again this time, but all the way to Lake Rd - Vosburg to catch the Hojack to Klem. Five Mile Line got tough with the uphill and into the wind, as I was getting tired in the heat.
Thursday Jul 9, 2020 #
6 PM
Hashing 1:01:09 3.38 mi (18:05 / mi) +115m 16:22 / mi
ahr:132 max:165 weight:172lbs
RH3 at Durand Eastman. Very physical trail set by Remember Me with the temp still above 90 at the start, but the finish was in Lake Ontario, so it was nice. Nate joined me again.
Wednesday Jul 8, 2020 #
5 PM
Golfing 15:00 [1]
weight:173lbs
Played the back - with the dry weather, I was able to get within 80 yards of the hole on #10, in 2, for an easy par. On 13, I had a great drive but my 2nd shot went off the toe towards the next fairway and my third shot clipped a tree trunk and went 90 degrees right across the fairway, so I took a 7. But I responded with 4 straight pars and shot 41.
Tuesday Jul 7, 2020 #
6 PM
Running 43:00 4.0 mi (10:45 / mi)
ahr:141 max:161 weight:173lbs
Planned to do 6x600m with 30 sec recovery at the Thomas track, but the heat made that too tall of an order, so I only did 5. This was even after taking longer breaks (40 sec) and even a longer break after #4 to chat with David Lyons (no relation although he also has four kids about the same age as mine, and still works at Xerox).
3:08, 09, 13, 12, 14
3:08, 09, 13, 12, 14
Monday Jul 6, 2020 #
6 PM
Biking 47:18 11.44 mi (4:08 / mi) +135m 3:59 / mi
ahr:127 max:148 weight:173lbs
Other than almost getting hit by a clueless driver who was trying to turn left onto the 590 N on-ramp on Empire while I was heading east on Empire, it was a very pleasant ride. At least he said, "my bad, OK?" Umm, no...
Sunday Jul 5, 2020 #
Note
(rest day)
A day off as we drove back from Philly. So we were there for the 4th and didn't even consider visiting the Liberty Bell or anything. Covid makes us [not] do crazy things.
Saturday Jul 4, 2020 #
4 PM
Running 56:18 4.73 mi (11:54 / mi) +117m 11:03 / mi
ahr:137 max:164
Went over to Tyler State Park with yesterday's crew plus Clem. Couldn't find a map that would print, so just went around until the sun got behind clouds and I lost track of directions, then figured out how to get back. Mostly 4 min jog / 1 min walk cycles.
Friday Jul 3, 2020 #
4 PM
Shuffling 46:19 3.86 mi (12:00 / mi) +13m 11:53 / mi
ahr:123 max:155 weight:171lbs
After driving to Yardley, went to the canal with Nate (who ran) and Christine and Luke (who walked), while I did something in between. 5 min walk to check the effects of yesterday, then decided I was good for 3 min jog / 3 min walk. Saw Nate just before I planned to turn around, so jogged a bit with him when he caught up the first time, then he took a break and did another hard 1/4 mile, so I chased him and was 7:35 pace for about 1:20, he took another break then caught me again and we jogged in.
Thursday Jul 2, 2020 #
6 PM
Hashing 1:14:16 5.87 mi (12:39 / mi) +12m 12:34 / mi
ahr:129 max:173 weight:173lbs
RH3 from the park on Sibley Pl in the city. One of the longest urban trails that I've done - set by Bloody, Kitten and their virgin hare. Nice to stop at a couple of outdoor pubs for refreshments in the extreme heat.
Wednesday Jul 1, 2020 #
5 PM
Golfing 15:00 [1]
weight:172lbs
Left way too many strokes out there. Started on 2, and hit the green, but 3-putted for a bogey. Also did that on the other par 3. Went OB with a wedge on 3 and missed the green with a short chip on 4. Finished the last two holes with one of my best drives on 9, just 30 yards from the pin, but took a 5, then on 1, I hit two long, straight shots to get within 40 yards, but another 3-putt bogey ensued. 46 when it was over.