Training Log Archive: bishop22In the 7 days ending Mar 23, 2015:
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Monday Mar 23, 2015 #
6 PM
Biking 18:21 [4] 4.53 mi (4:03 / mi)
ahr:129 max:150 slept:176.0
P=200, C=70
Because of the races over the weekend, I was just going to slack off with the 180 pacer, but a half mile in, my ghost was right there, so I decided to hang with him for a while. Next thing you know, I have a lead and held it to the end. So, my legs were not the limiting factor over the weekend, as they felt decent during this ride.
Because of the races over the weekend, I was just going to slack off with the 180 pacer, but a half mile in, my ghost was right there, so I decided to hang with him for a while. Next thing you know, I have a lead and held it to the end. So, my legs were not the limiting factor over the weekend, as they felt decent during this ride.
Biking 20:04 [3] 5.37 mi (3:44 / mi)
ahr:118 max:146
P=173, C=70
Used the 190 pacer as the minimum effort and stayed safely ahead throughout.
Used the 190 pacer as the minimum effort and stayed safely ahead throughout.
Biking 10:00 [2] 2.5 mi (4:00 / mi)
ahr:82 max:128
P=112, C=61
Just an easy cruise on the Dragons Island game. 5 or 10 more minutes will unlock the next game.
Just an easy cruise on the Dragons Island game. 5 or 10 more minutes will unlock the next game.
Biking warm up/down 3:00 [2] 0.75 mi (4:00 / mi)
0.5 after first course; 0.25 after second.
Sunday Mar 22, 2015 #
Orienteering 1:16:32 [3] 5.5 km (13:55 / km)
Fox Chaser 2, Day 2 at Tyler Arboretum - Green X
Achilles remained in reasonable shape, although people commented on my limping before and after the race, so there was still something going on. Worst leg was C8, where I lost over 90 seconds after losing a shoe in the muck, recovering it and getting it back on. That caused me to lose my precise location and I ended up crossing the creek too early and getting hung up in some green.
I did have to walk up some hills to protect the achilles. Did not want to repeat the 12/27 episode.
My sprint to the finish was awesome - 30 seconds for the 6th best time on the course, my best leg.
Zach wound up 2nd to JHW, and Luke was 5th overall as he fell victim to being the first starter and missed a trail that was covered in snow and hadn't been traveled on yet. Lost more than enough time to fall from 3rd to 5th.
Achilles remained in reasonable shape, although people commented on my limping before and after the race, so there was still something going on. Worst leg was C8, where I lost over 90 seconds after losing a shoe in the muck, recovering it and getting it back on. That caused me to lose my precise location and I ended up crossing the creek too early and getting hung up in some green.
I did have to walk up some hills to protect the achilles. Did not want to repeat the 12/27 episode.
My sprint to the finish was awesome - 30 seconds for the 6th best time on the course, my best leg.
Zach wound up 2nd to JHW, and Luke was 5th overall as he fell victim to being the first starter and missed a trail that was covered in snow and hadn't been traveled on yet. Lost more than enough time to fall from 3rd to 5th.
Saturday Mar 21, 2015 #
11 AM
Orienteering race 1:21:24 [3] 4.17 mi (19:31 / mi) +239m 16:34 / mi
Fox Chaser 2 at Ridley Creek State Park
Was a little more mobile than I expected. The hills (almost 5% climb) and snow forced a natural limitation to my running that kept me in check. But I felt good enough that I looked for trail routes that added distance and avoided climb or green.
I think I was 5th in M50, which is a nice start to a comeback.
Zach and Luke were each 4th in their IC and IS categories, with a shot to move up tomorrow.
Was a little more mobile than I expected. The hills (almost 5% climb) and snow forced a natural limitation to my running that kept me in check. But I felt good enough that I looked for trail routes that added distance and avoided climb or green.
I think I was 5th in M50, which is a nice start to a comeback.
Zach and Luke were each 4th in their IC and IS categories, with a shot to move up tomorrow.
Thursday Mar 19, 2015 #
5 PM
Running 30:23 3.05 mi (9:58 / mi)
max:150 weight:178lbs
In the Field House.
3 x 4 laps with 1 min walk after each one, then 2 lap w/dn (10:36 pace).
8:04 (9:40 pace)
7:18 (8:45)
7:35 (9:06)
Achilles was a little sore on the second one, so I didn't pick it up too much and backed off on the third. Laps were slightly longer than Tuesday, but I used the same distance per lap.
3 x 4 laps with 1 min walk after each one, then 2 lap w/dn (10:36 pace).
8:04 (9:40 pace)
7:18 (8:45)
7:35 (9:06)
Achilles was a little sore on the second one, so I didn't pick it up too much and backed off on the third. Laps were slightly longer than Tuesday, but I used the same distance per lap.
Wednesday Mar 18, 2015 #
9 PM
Swimming 40:00 [3] 1.14 mi (35:05 / mi)
weight:179lbs
8:26
1:34,36,33,34,35,35
3:34,26
53,58,53,56 (Ba/Br)
1:34,36,33,34,35,35
3:34,26
53,58,53,56 (Ba/Br)
Tuesday Mar 17, 2015 #
12 PM
Biking warm up/down 4:57 [2] 1.5 mi (3:18 / mi)
ahr:112 max:142
P=163, C=75
Just a brief w/up before the run.
Just a brief w/up before the run.
Running 31:51 3.08 mi (10:20 / mi)
In the Field House.
4 x 3 laps with 1 min walk after each one, then 2 lap w/dn (11+ pace). Started easy, picked it up on the second and third, then backed off while I still felt good, to avoid pressing my luck.
6:10 (9:52 pace)
5:39 (9:02)
5:25 (8:40)
5:50 (9:20)
4 x 3 laps with 1 min walk after each one, then 2 lap w/dn (11+ pace). Started easy, picked it up on the second and third, then backed off while I still felt good, to avoid pressing my luck.
6:10 (9:52 pace)
5:39 (9:02)
5:25 (8:40)
5:50 (9:20)