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Training Log: bishop22

In the last 7 days:

activity # timemileskm+m
  Running3 2:26:39 12.11(12:07) 19.49(7:31) 58
  Biking2 1:33:51 30.69(3:03) 49.39(1:54)
  PT2 9:40
  Push-ups1 12
  Total7 4:10:22 42.8 68.88 58
averages - weight:176.2lbs
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Sunday Nov 27 #

1 PM

Running 53:08 intensity: (23 @1) + (1:13 @2) + (3:38 @3) + (20:00 @4) + (27:54 @5) 4.06 mi (13:05 / mi) +38m 12:43 / mi
ahr:152 max:175 weight:174lbs

Tried to go to the hash in Fairport but got going late due to card games with Zach, Luke and Christine. Thanks to a couple hours of steady rain, I struggled to find trail. They used orange tattoos tape in one area and I ran that part backward then forward but couldn't figure out much more. Got to 4 miles and called it a day.
7 PM

PT 9:00 [3]

3 Sets of forward and side step-ups plus 2 sets of step-downs on each leg.

Saturday Nov 26 #

5 PM

Biking 48:51 [3] 15.6 mi (3:08 / mi)
weight:174lbs

P=152, C=77
Used a free November trial on Zwift to get a ride in. They limit the routes you can do on the trial now. Power was a little higher on the actual ride as I had to get off to deal with the fan that tipped over and the system kept counting time and [lack of] power after the 25km expired and the measuring stopped.

Push-ups 12 [3]

Did 12 push-ups to prove I can still do more than 10.
11 PM

PT 40 [3]

Just did 1 set of forward and side step-ups on each leg before bed.

Friday Nov 25 #

4 PM

Biking 45:00 [3] 15.09 mi (2:59 / mi)
weight:178lbs

P=176, C=76
45 MIN HIIT & HILLS RIDE·ROBIN ARZÓN on Nate's Peloton. Didn't kill myself after yesterday as my legs and hips were feeling the effects.

Thursday Nov 24 #

9 AM

Running 59:04 intensity: (3:09 @1) + (2:41 @2) + (16:18 @3) + (16:47 @4) + (20:09 @5) 5.05 mi (11:42 / mi) +20m 11:33 / mi
ahr:143 max:176

Buffalo Turkey Trot with Christine. Zach ran the first three miles with us and then beat us by 5 minutes. We walked for a minute after each 1/2 mile, but I lost track on one segment and we went 0.6 instead.

Wednesday Nov 23 #

Note
(rest day)

No workout today as I took Luke to the Sabres game right after work. Saw a nice 6-2 win over the Blues on Black & Red 90s night so I wore my old Afinogenov jersey.

Tuesday Nov 22 #

5 PM

Running 34:27 intensity: (55 @1) + (5:11 @2) + (14:39 @3) + (13:37 @4) + (5 @5) 3.0 mi (11:29 / mi)
ahr:136 max:155 weight:179lbs

More treadmill, this time back at the Y. 5.5 again, walking just 45 sec after each song, until my headphones ran out of juice and I just did 4 min jogs in honor of Christine. Did kick it in at 6.0 on my last short interval to get to 3 miles.

Got home and Luke was home from school, so we had a nice evening with two kids back in the house.

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