Training Log Archive: bishop22In the 31 days ending Dec 31, 2014:
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| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | ||||||||||||||||||||
Tuesday Dec 30, 2014 #
Note
(rest day)
Sunday Dec 28, 2014 #
Running 43:43 [2] 3.01 mi (14:32 / mi) +233m 11:43 / mi
Saturday Dec 27, 2014 #
Swimming 47:24 [3] 1.14 mi (41:34 / mi)
1:35,37,37,36,34
3:43,39
4x50 kick (fins) 43, 49, 50, 50
Friday Dec 26, 2014 #
Note
(rest day)
Thursday Dec 25, 2014 #
Running 42:19 [2] 3.91 mi (10:50 / mi) +5m 10:47 / mi
Tuesday Dec 23, 2014 #
Running intervals 29:27 2.85 mi (10:20 / mi)
just over 4 lap w/up - 9:00
4 x 1 lap hard, with 1/2 lap walk/jog recovery
93, 91, 89, 89 - calling it 380 yards (.2159 miles), so 90 = 1:44 for 440
just over 3 lap w/dn - 7:00
Sunday Dec 21, 2014 #
Note
(rest day)
Saturday Dec 20, 2014 #
Running long 38:50 [2] 3.55 mi (10:56 / mi) +10m 10:51 / mi
Hashing 57:27 3.63 mi (15:50 / mi) +20m 15:34 / mi
Thursday Dec 18, 2014 #
Biking warm up/down 6:48 [2] 2.03 mi (3:21 / mi)
ahr:111 max:126
Went for high cadence on the w/up, especially in the second half.
Biking 27:10 [3] 7.6 mi (3:34 / mi)
ahr:137 max:161
Couldn't quite hang with my pre-surgery ghost in the last third and lost by just four seconds.
Biking warm up/down 10:00 [2] 2.5 mi (4:00 / mi)
ahr:92 max:122
Dragons Island - only 71,335 points as I never made it to the teleport location.
Biking warm up/down 2:30 [2] 0.5 mi (5:00 / mi)
Wednesday Dec 17, 2014 #
Running 31:20 3.02 mi (10:23 / mi) +1m 10:23 / mi
Sat at work all day, then drove home and tried to run. Probably started a little too quick so by my fourth "interval", my right calf/achilles was sore. I was able to keep running on it, but it's not doing well post-run. Gotta be smarter with w/ups...
Alternated 2:30 jog, 0:30 walk x 10, plus a little more to finish.
Monday Dec 15, 2014 #
Running 34:43 3.43 mi (10:07 / mi)
0.75 @ 6mph-ish w/up
2 x 3 x (2:15 jog / 45 walk)
each set was 6.6mph, 6.8, 7.0 with 3.9 walk (but slowed it after second interval each time)
0.5 @ 5-6mph w/dn
8 x 80yd barefoot strides, 20 sec & under, near the sideline
Saturday Dec 13, 2014 #
Running long 32:37 [2] 3.03 mi (10:46 / mi) +30m 10:27 / mi
Friday Dec 12, 2014 #
Note
(rest day)
Thursday Dec 11, 2014 #
Strength 21:00 [1]
3 gait
1 hamstring
2 step (forward & sideways)
1 raised side lunge
Strength (Snow Shoveling) 45:00 [3]
Swimming 37:39 [3] 0.97 mi (38:49 / mi)
1:38,38,38,37,36
3:44,32
First swim since Florida. It was particularly tough after the shoveling last night and this morning.
Running 36:48 3.74 mi (9:50 / mi)
2 x 2:30 @ 6.5, 1:00 @ 3.9
4 x 2:30 @ 6.6, 0:45 @ 3.9
5 min w/dn @ 6.0 mph
6 x 70 yard strides
Wanted to run inside the field house, but youth lax was using it, so I went with the treadmill. Did the strides barefoot on the field, on the sideline away from the kids.
Wednesday Dec 10, 2014 #
Strength (Snow Shoveling) 40:00 [2]
Tuesday Dec 9, 2014 #
Note
(rest day)
Monday Dec 8, 2014 #
Running 32:00 3.1 mi (10:19 / mi)
max:155
I again went 2min jog / 1 min walk. First walk was 4.0mph, then I did 3.9 to avoid the warning message when trying to get my HR.
The jogs were the following MPH:
6.0, 6.0, 6.2, 6.4, 6.6, 6.8, 7.0, 7.2, 7.4, 7.0
I probably could have gone up another 0.2 on the last one, but I know I will already be feeling this tomorrow (especially given how I was feeling yesterday's walking).
Sunday Dec 7, 2014 #
Walking 1:01:00 [1] 3.45 mi (17:41 / mi)
Did a lot of walking the rest of the day, mostly at the stadium - pedometer had me around 7.5 miles for the day.
Saturday Dec 6, 2014 #
Running 48:56 4.38 mi (11:10 / mi) +21m 11:00 / mi
Happened to be out of town as I was in Denver for the Bills game, so it was at altitude, but I managed to be smart early and ran the second half just as fast as the first half.
There is a lot of work left to do, but it was so nice to get out. I jogged 2 min then walked 1 min, 16 times.
Tuesday Dec 2, 2014 #
Strength 30:00 [1]
Monday Dec 1, 2014 #
Biking 37:29 [3] 10.67 mi (3:31 / mi)
ahr:129 max:150
Beat my ghost by almost 30 seconds, despite starting relatively easy as a w/up.
Biking 7:31 [3] 2.36 mi (3:11 / mi)
ahr:135 max:146
Solid effort, but nowhere near all-out.
Biking 10:00 [2] 2.42 mi (4:08 / mi)
ahr:129
140,344 Points on Dragons Island
Biking 2:30 [3] 0.5 mi (5:00 / mi)
Strength 30:00 [1]