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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bishop22

In the 7 days ending Apr 30, 2006:

activity # timemileskm+m
  Orienteering3 3:55:41 13.74(17:09) 22.12(10:39) 52036 /45c80%
  Running4 1:30:09 10.95(8:14) 17.62(5:07)
  Swimming2 1:06:06 1.87(35:20) 3.01(21:58)
  Total6 6:31:56 26.56(14:45) 42.75(9:10) 52036 /45c80%
averages - sleep:38.5 rhr:42 weight:166lbs

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Sunday Apr 30, 2006 #

Orienteering race 1:59:44 [4] *** 11.42 km (10:29 / km) +380m 8:59 / km
spiked:14/17c slept:7.0

Quite a bit better than yesterday, but I still left a lot of potential improvement out there. For example, I climbed several extra contours on the way to C4. I kept seeing Rob at different controls, although I never saw him while traveling between controls. Also, I didn't realize how much harder I could have been running until someone passed me on an uphill on the long leg to C14 - I had no trouble staying just behind him the rest of the way, and almost beat him to the flag when he cut in too early. He went straight towards C16, while I headed up the path and attacked from the nearby field - I assume he snuck past me there.

Running warm up/down 10:00 [2] 1.18 mi (8:28 / mi)

Just a short warm-up, then I felt surprisingly good afterwards and did a little jogging. Another indication that I did not push nearly hard enough during the race.

Saturday Apr 29, 2006 #

Orienteering race 56:35 [4] *** 4.1 km (13:48 / km) +140m 11:47 / km
spiked:12/16c slept:5.75

US Short Championship at Thacher State Park. Not a good run. Started poorly with C2, which I overran (excitement lenghtened my stride). I also had a problem going to C3 - didn't notice the cliff off to the right on the map until I got to it in real life - I had drifted right on purpose to avoid some of the climb. I am not happy with the C4 setup. I ran to the oval depression on the map, since that was the clue, but the bag turned out to be at the shallow depression on the map - not sure why they had different symbols, they seemed to be the same size. I lost a couple of minutes going to C9 - I ran low, on the trail, which was good, but I didn't have a good feature picked out to trigger my climb. C11 was a disaster. Since it was only ~80m, I was too casual about direction - thought I could use the force, I guess. Got to do some running the rest of the way, anyway. Plenty left in the tank for tomorrow (which I'll need, since I'll be out for well over 2 hours, most likely).

Splits (I can't measure the leg lengths just this minute to enter the race):
38, 4:14 (lost at least 2 minutes),
10:48 (lost over a minute), 13:51,
14:33, 15:55,
19:26, 23:07,
30:47 (lost ~2 minutes), 35:53 (lost ~1),
41:41 (lost ~4 minutes), 44:44,
48:42, ~52:30,
~55:20, 56:28,

Running warm up/down 15:00 [2] 1.67 mi (8:59 / mi)

Friday Apr 28, 2006 #

Swimming 37:16 [3] 1.02 mi (36:32 / mi)

Easy swim ahead of this weekend's races.
1:28,30,28,8,6 (on 2)

Thursday Apr 27, 2006 #

Running 31:15 [2] 4.0 mi (7:49 / mi)
slept:7.5 weight:166lbs

Gerbil at Bayview - easy, mostly at 7.5mph, 1 mile at 8, and some 9mph strides (roughly 4x20-30sec).

Wednesday Apr 26, 2006 #

Running 33:54 [2] 4.1 mi (8:16 / mi)

Easy run over to the soccer stadium and back - looks like they have plenty to do to have it ready for the June 3 game.

Tuesday Apr 25, 2006 #

Swimming 28:50 [3] 0.85 mi (33:55 / mi)
rhr:42 slept:6.5 weight:166lbs

Squeezed in a brief swim at lunch, between meetings.
1:30,1,1,0,0 (on 1:45)
3:20,15 (on 3:45)

Orienteering 59:22 [3] *** 6.6 km (9:00 / km)

Drove over to Buffalo for their training session. Jackie had set up a nice window-o for Walt, Pat and me. I spiked the first control, but it said Canisius College ROTC on it, so I wasn't sure it was right and had to run past the control to a fence to verify I was in the right spot. I knew I wandered right toward C2, but I still felt a need to look further right when I hit the stream - lost a few minutes there. Only other miss was on C10, when I missed just right, which put me on the wrong side of a gully, and after scratching my head for a minute, I ran around to the control - falling back behind some casual walkers I had passed midway thru the leg.

This will easily be a record month for the number of runs on maps - 13 already, with 2 more planned for this weekend.

Monday Apr 24, 2006 #

(rest day)

No time to fit in a workout, since the day included rising at 4:35am and flying from Asheville to Rochester via Cinci, then straight to work (~10am), then dropping Chelsea at softball before driving to Buffalo to see the Sabres thrash the Flyers, 8-2, including hat tricks by JP [Dumont] and JP (Jason Pominville) - not sure how often dual hat tricks have been done in a playoff game - and arriving home at 11:20pm.

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