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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bishop22

In the 7 days ending Apr 20, 2009:

activity # timemileskm+m
  Orienteering3 3:16:29 10.43(18:51) 16.78(11:43)33 /51c64%
  Running3 1:37:00 10.92(8:53) 17.57(5:31)
  Hashing1 1:10:00 5.83(12:00) 9.39(7:27)
  Total5 6:03:29 27.18(13:22) 43.74(8:19)33 /51c64%
averages - sleep:5.3 weight:163.5lbs

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Monday Apr 20, 2009 #

Orienteering race 30:06 [3] *** 2.7 km (11:09 / km)
spiked:12/18c slept:7.5

CSU Park-O Meet at Pine Banks.

Combination of a still-tight and mildly sore groin, plus poor navigation (I never saw the scale on the map until after the race - I thought it was 1:5, but sometimes it seemed not), led to an extremely slow time.

But it was another day of practicing on a map, and that is certainly a good thing.

Chelsea joined us, so that was very nice, even though the course was a little too tough for her. Zach was only a few minutes behind me. And Luke did great on the beginner course. I won't mention the other kid, since he has to log his own training.

Running warm up/down 13:15 [2] 1.56 mi (8:30 / mi)

Trying to loosen the injury before the Sprint. Couldn't get myself to head out after the race (just cold enough that it probably would not have helped too much).

Sunday Apr 19, 2009 #

Orienteering race 1:22:46 [4] *** 7.29 km (11:21 / km)

West Point Classic from Camp Buckner.

I was still sore, so I wasn't expecting much, and I did not get off to a good start on the first control, but, despite moving rather slowly, I only made a few other mistakes, and wound up with a reasonable time overall.

More later when I have my map?

Saturday Apr 18, 2009 #

Orienteering race 22:40 [3] 2.56 km (8:51 / km)

West Point Sprint on their campus.

A very nice Sprint course, with nice changes of pace between some technical terrain and some campus running, with a few tricks of uncrossable walls, stairs and pass-thrus to keep the map reading challenging.

Sadly, my groin was aching before the start and got much worse early on, and I had difficulty moving.

Orienteering race 1:00:57 [3] 4.23 km (14:25 / km)

West Point Middle at Victor Constant Ski Slope

So, my groin was quite sore following the Sprint. I even came across Sandy and officially requested that the Middle not count in my rating. Not that the rating means anything for an also-ran like me, but I am hoping to continue my YOY improvement, and did not want this performance to hurt those chances.

I knew that I would be slow - I wasn't sure that I'd even be able to finish - but I didn't think my navigation would also be so poor: I lost significant time on each of the first six controls. I don't have the map handy and I can't get Route Gadget up (it claims I don't have a JVM, which seems strange since I even downloaded a JDK when I installed NetBeans), so I can't relive the ordeal right now. I do remember having difficulty coming down the hill from the penultimate control to the go control and into the finish, having to shorten the stride length to avoid pain.

Running warm up/down 20:00 [2] 2.31 mi (8:40 / mi)

Decent w/up before the Sprint; sporadic jogging on the way to the Middle start (although much of the walking could have been counted as a w/up) and some w/dn after the Sprint (walking only after the Middle).

Friday Apr 17, 2009 #

(rest day)

Went in to work early, thinking I could swim at lunch and still head out for West Point by 3:30, but problems abounded and I couldn't swim, or leave until almost 4:45.

Thursday Apr 16, 2009 #

Hashing 1:10:00 [2] 5.83 mi (12:00 / mi)

Very nice hash from East Rochester. Mostly off-road and included a stretch of very sweet terrain. An area that may be big enough to map, but probably would have all sorts of ownership problems, but in a perfect world...

Fairly large turnout, since the Germans were in town (the reasonable weather didn't hurt, either).

Wednesday Apr 15, 2009 #

Running race 34:45 [4] 4.0 mi (8:41 / mi)
slept:4.0 weight:163lbs

First race of the 2009 Dirt Cheap Trail Series, from Devil's Bathtub at Mendon Ponds.

Fun race. I was able to keep myself under control with West Point coming up this weekend, which makes for a much more enjoyable run. And my time was still faster than last summer (in the other direction).

I passed a bunch of people by staying on the muddy trail near the first marsh, as they were searching for higher ground, which meant sidehill running for them. But a bit later, my shoe was untied and I lost 12 seconds (and about 9 places) taking care of that. Went back and forth with Dumpster a few times. Near the end of the race Saran'y and Dumpster went by, but Dumpster rolled his ankle on the last turn, and went down. Much like last summer, when he caught a log and went down in front of me late in the race. I think I was 4th in 45-49, missing third by less than 30 seconds, making me wonder what I could have done.

Groin a little sore afterwards - I first noticed that after the longish run on Sunday, but thought it was better.

Running warm up/down 29:00 [2] 3.05 mi (9:30 / mi)

An easy 15 minutes before the race, and a very easy 14 minutes after the race.

Tuesday Apr 14, 2009 #


ATTENTION ALL WOT NOOBS: Orienteering information is available at the Webster Distance Runners blog today. We will work in a couple more training sessions before the Buffalo A Meet, and there are two more Rochester local meets before then (including one at Webster Park!).

slept:4.25 weight:164lbs (rest day)

Took the day off after a late night doing the federal taxes for us and Chelsea (but not Nate, yet), and our state taxes are done. In to work early and no lunch so I could leave at 3:30 for the track meet. Too busy at the meet to get any running of my own accomplished.

Exciting meet (well, for our team) - I think we won 103-38, with the distance boys contributing nicely: 1-3 in the 1600 and 800, and 1-2 in the 3200 and an easy win in the 4x800. Nate was the "1" in the 3200, running 10:24 with Kenny almost the whole way and plenty in the tank at the end (72 last lap). He then beat the splits of 3 of the 4 "A" relay guys, running 2:11 just a short time after the 3200.

But the best thing about the meet was the number of PRs that were set, and the number of people that put in solid efforts in the 4x800 at the end of the meet. Once again we were able to field 4 teams.

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