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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bishop22

In the 7 days ending May 6, 2007:

activity # timemileskm+m
  Orienteering3 4:02:00 12.92(18:44) 20.79(11:38) 61238 /53c71%
  Running6 2:23:15 16.68(8:35) 26.85(5:20)
  Swimming1 32:45 0.91(35:59) 1.47(22:21)
  Golfing1 9:00
  Total7 7:07:00 30.51 49.1 61238 /53c71%
averages - sleep:6.3 rhr:47 weight:166.2lbs

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Sunday May 6, 2007 #

Orienteering race 2:49:40 [4] *** 12.89 km (13:10 / km) +357m 11:34 / km
spiked:18/25c slept:8.25

US Team Trials Long - Blue. Started out with a decent performance - only about 2 minutes behind JJ after 8 controls. Then back-to-back long legs should have been great for me, but I fouled them up. On the way to C9, I was able to stick with the trails, even though folks had tried to hide them in places, piling up brush (to stop mountain bikers?), until I must not have seen the last right turn that I wanted to get me to my attack point and I had to wander a bit to relocate. Lost 7-8 minutes. Also failed to track the trails leaving C9, and wound up over at the airfield, which was a bit out of the way.

Had another nice stretch, until, suprisingly, the next long leg, to C18. Again it was the green that was my downfall. It took me forever to fight thru to the campground to the east - I never did see the open, scattered trees area that was supposed to be on the way. By the time I got out, both of my shoes needed to be retied, and a couple of O'ers got by me. I had no trouble walking them down on the trails, though. C20 was a disaster - thought I had the correct line, but lost about 8.5 minutes when the flag wasn't past the hill I expected. For C22 I was a victim of the poor mapping they had advertised. I kept getting hung up in medium-to-dark green areas that didn't seem to be mapped that way. The rest was OK, except I was pretty worn out (and I ended up running over 360 degrees around C23).

I definitely need to improve my execution of long legs. They should be an advantage for me, but right now they are hurting me.

Running warm up/down 10:00 [2] 1.11 mi (9:01 / mi)

Walked to the start to see about an earlier start for Walt, then jogged about halfway back, then jogged most of the way to the start again.

Saturday May 5, 2007 #

Orienteering race 55:10 [4] *** 4.9 km (11:16 / km) +190m 9:26 / km
spiked:8/15c rhr:51 slept:8.5

Red course at US Team Trials. No disasters today, but every time I touched green, I lost a minute or two. I missed the obvious trail route on the first control and that set me back. I then had trouble with C4 and, especially C5, in the green. And then I had troubles with C9 and C10, that had "thicket" clues, but I couldn't distinguish the thickets from the unmapped undergrowth nearby. Finally, I had trouble getting to, and leaving C13.

I was certainly capable of running 45 on this course, with this terrain, and I should not have been over 50.

Running warm up/down 28:00 [2] 3.11 mi (9:00 / mi)

10 min w/up
18 min w/dn

Friday May 4, 2007 #

Orienteering race 17:10 [5] *** 3.0 km (5:43 / km) +65m 5:10 / km
spiked:12/13c slept:5.5

US Team Trials Sprint. Had a pretty clean race, but wish I had pushed just a little bit harder - I finished 4 seconds behind JJ and 2 behind Spike. I actually lost at least 4 seconds at one of the last controls when I had to leave the beaten path to go around a slower runner and fought thru stuff to the left of the flag, but the control stand was slightly up the hill to the right of the flag.

Running warm up/down 25:00 [2] 2.78 mi (9:00 / mi)

10 min w/up
15 min w/dn - hoping to have the legs ready for tomorrow.

Thursday May 3, 2007 #

Running 20:00 [2] 2.35 mi (8:31 / mi)
rhr:45 slept:6.0

Did some running during track practice. The kids did a "Who do we appreciate" ladder: 200, 400, 600, 800 and back down, but I skipped it as a continuation of the mini-taper for the TT races this weekend. So I ran back and forth to give splits and times, and did the jogging in between with different kids. Nate did not skip them, so I hope he is set to race 3 days in a row (but since he is running Green on Sat/Sun, I imagine he won't be able to navigate quickly enough to make it physically demanding).

Wednesday May 2, 2007 #

Swimming 32:45 [3] 0.91 mi (35:59 / mi)
rhr:45 slept:5.0

3:51/7:54
1:29,30,34,33,31 (on 2)
3:25,22

Easy swim, but the water was a chilly (by Y standards) 80 degrees today. Needed to hit the whirlpool afterwards to loosen up the back (but I won't log that as training, as some people do).

Another late night killing viruses and playing CF (it's hard to leave when you just know the next race is the one where you will pull it all together).

Golfing 9:00 [1]

First time out, so I just spent 30 minutes at the range and working the short game. The distance is still there, but the consistency is lacking.

Tuesday May 1, 2007 #

Running 27:00 [2] 3.18 mi (8:29 / mi)
slept:4.5 weight:165.5lbs

Up until 2am last night, trying to get rid of various viruses and spybots and adware from the downstairs computer that the kids use IE on (damn Microsoft), then playing some Catching Features, just to make sure the network connection was working well again.

Easy run around Greece Olympia between the kids' track events. Nate had a pretty decent 3200m (11:26), but got outkicked for 3rd again by a teammate who was behind him until the last lap. He volunteered to jump in the 4x400 relay, and picked up his share of 5 points for that.

Chelsea had a breakthrough race in the 800m. She went out in 3rd, behind Kayleigh and Claire, went thru the 200 in 38+, thru the 400 in 79, then took off with 300 to go, passed Claire, passed to 600 in about 2:00, then caught Kayleigh and had an awesome finishing kick to win in 2:35+, which is under the consideration time for sectionals.

Monday Apr 30, 2007 #

Running 31:45 [2] 3.88 mi (8:11 / mi)
slept:6.25 weight:167lbs

Easy run with the slower group of track guys. Went here.

Running warm up/down 1:30 [4] 0.44 km (3:25 / km)

4 strides on the football, err, lacrosse field.

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