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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bishop22

In the 7 days ending Mar 31, 2006:

activity # timemileskm+m
  Orienteering4 3:15:08 12.11(16:07) 19.49(10:01) 18054 /61c88%
  Running3 1:36:30 12.08(7:59) 19.44(4:58)
  Swimming1 37:03 1.02(36:19) 1.64(22:34)
  Total7 5:28:41 25.21(13:02) 40.57(8:06) 18054 /61c88%
averages - sleep:6.8 rhr:44 weight:166.8lbs

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Friday Mar 31, 2006 #

Orienteering race 44:40 [4] *** 4.43 km (10:05 / km) +180m 8:23 / km
spiked:11/13c slept:6.75

Red Short course at the Flying Pig. Didn't kill myself with 3 more races coming up, and it showed with a mediocre time. Made a couple of poor decisions, but most of the lost time came from not pushing it when I could have.

Not a good pre-start execution. Nate, Zach and I all forgot our numbers, we realized about halfway thru the 1500m walk to the start, so I ran back and got them. Since I was going to have to hustle back to the start before Zach's start time, I took off my windbreaker (with my compass in the pocket) when I got back to the car. I realized about halfway to the start that I had no compass, but it was too late to go back again. Nate volunteered to give me his compass, since he rarely uses it while running his yellow courses, so I accepted.

Pat and Walt had very good races, and Zach was awesome in his second-ever solo course. I'll put much more effort, and focus, into the races tomorrow, and hopefully have better results.

Running warm up/down 24:00 [2] 2.77 mi (8:40 / mi)

w/up before the race, including the extra back and forth, and 10 minutes after the race, to try to get some of the crud out of my legs for tomorrow.

Thursday Mar 30, 2006 #

Running 31:45 [2] 4.0 mi (7:56 / mi)
rhr:42 slept:6.0 weight:168lbs

I am now adding +4 to the home scale to record weight.

Easy run along the river to south of Ford St (15:51) and back into a breeze (15:54). Beautiful day to get out, so I did, instead of staying in and swimming.

Wednesday Mar 29, 2006 #

Orienteering 26:30 [1] 1.4 km (18:56 / km)

Mapped a course for Zach on the Ellison Park map again. Zach thinks (and I agree) that this map is pathetic, and needs a good update. I think it was originally just done quickly to make it usable for Canoe-Os. So, I told Zach which stuff was not on the map as he went along. He thinks (and I agree) that he is ready for the Pig.

Tuesday Mar 28, 2006 #

Swimming 37:03 [3] 1.02 mi (36:19 / mi)

1:26,9,9,8,8,6,4 (on 1:50)

rhr:45 slept:6.75 weight:171lbs

Rude "aweightening" this lunchtime - weighed myself after swimming and was 171 at the Y - after being 166 at home this morning (164 on the scale + 2 lb scale error factor). Looks like the scale error factor must be more like 5-6 lbs.

That puts me at 1.267G; am I ready to run 1.267W this weekend, at least for the sprint?

Monday Mar 27, 2006 #

Running 15:02 [4] 2.25 mi (6:41 / mi)
rhr:45 slept:8.5 weight:165lbs

Beautiful day for a final workout before the Pig. The sun was out making the temp in the upper 40s feel much warmer - had to lose the long sleeve shirt. This included 1 good lap around the Cobbs Hill Resovoir (0.67 mi.) in 4:15, and a tempo-ish effort back in from 490 to the Y (1.57 mi.) in 10:47 - was 8:53 for the "10 minute" stretch from 490 to Xerox Square.

Running 25:43 [2] 3.06 mi (8:24 / mi)

Jogged out to Cobbs Hill and up the hill to the resovoir, then after the loop, jogged back down and along Monroe to I-490.

Sunday Mar 26, 2006 #

Orienteering 1:03:56 [2] *** 4.0 km (15:59 / km)
spiked:22/25c slept:6.5 weight:165lbs

Ran with Nate on the two old Irondequoit Bay West Orange courses that I had, we did a combination of the two courses, since they followed a very similar loop (one clockwise, one counter) - so we hit almost all of the control sites with one loop. This was great training for us to do detailed map reading of all the contours that this park provides.

Saturday Mar 25, 2006 #

Orienteering 1:00:02 [3] *** 6.0 mi (10:00 / mi)
spiked:21/23c slept:6.5 weight:165lbs

Tried to do the Webster Park permanent course as a 60 minute score-O while Nate was at lax practice. Had to skip one control near the end, then I missed by 2 seconds - couldn't get myself up over the last hill to the parking lot.

I should be able to do the same route (plus the control I skipped) in under 50 minutes sometime this year. It was very muddy (went down hard once) on the trails, and I made a couple sub-optimal non-trail choices that won't even be in consideration once stuff starts growing.

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