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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bishop22

In the 7 days ending Apr 30, 2011:

activity # timemileskm+m
  Running6 2:41:08 18.94(8:31) 30.47(5:17)
  Orienteering2 1:25:14 4.23(20:10) 6.8(12:32)
  Swimming1 34:00 0.91(37:21) 1.47(23:12)
  Total7 4:40:22 24.07(11:39) 38.74(7:14)

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Saturday Apr 30, 2011 #

9 AM

Orienteering race 56:29 [3] 4.2 km (13:27 / km)

West Point A Meet - Middle - Red.

Not a good race - had to stop to tie a total of 4 shoelaces at a about 25 seconds a pop. Need the map to identify all of my errors, but did not have a chance to run hard until the last couple of controls.

Running warm up/down 9:00 [2] 1.0 mi (9:00 / mi)

Jog to the start.
1 PM

Orienteering race 28:45 [3] 2.6 km (11:03 / km)

West Point A Meet - Sprint - Blue/Red

Not really my idea of a Sprint course. The navigation seemed to be quite appropriate for a Middle distance race. It was all over on the first control. I was not really mentally ready for the 1:5 map, so I guess I ended up running right past the flag (it was leaning against a small boulder. I drifted left to try to make contours match, then saw Ethan (started a minute back) and sort of merged with him and we punched - C2. Damn. So, it was back to C1 then C2 - lost about 3 minutes.

More errors later, when I have a map.

Running warm up/down 5:00 [2] 0.56 mi (9:00 / mi)

Thursday Apr 28, 2011 #

12 PM

Swimming 34:00 [3] 0.91 mi (37:21 / mi)

4:18/8:41
1:40,43,42,42,43
3:49,48

Hadn't been in the water since 3/8, and only once a week for a month before that, so this was tough going. Too many strokes per length, for sure.

Wednesday Apr 27, 2011 #

7 PM

Running 38:46 [2] 3.88 mi (10:00 / mi)

Easy run around Dryer Rd park after the track meet at Canandaigua. You need 71 points to win a high school dual meet. In the 800 and up, we outscored Canandaigua, 32-0, plus distance guys ran the 400 and 4 x 400 for another 11-3 advantage. And an XC guy won the 400 hurdles as part of an 8-1 edge there. That meant that field events and sprints scoring just 21 of a possible 86 points was still enough to win.

On the way to Dryer, a nasty thunderstorm moved through. But it was moving so quickly that I had to wait in the lot for less than 10 minutes before it was all clear. Just ran random trails around the park (no map).

Tuesday Apr 26, 2011 #

1 PM

Running tempo 45:47 intensity: (23:48 @2) + (21:59 @4) 6.0 mi (7:38 / mi)

I was actually afraid of the track today. I rationalized that I haven't been there in a couple of weeks and didn't want to strain anything ahead of West Point. But I did manage to do some 7-minute pace tempo pickups while doing the UR Ped Bridge loop (counter-clockwise).
West side mile(-ish): 7:02
East side old measured mile: 6:56
Ford Bridge to XRX2 (old 8:30 duration for an "easy" run): 8:01 (probably quite close to 7 min pace)

Monday Apr 25, 2011 #

5 PM

Running 27:11 intensity: (12:03 @2) + (15:08 @3) 3.5 mi (7:46 / mi)

Very short window to run during w/dn and stretching, after timing the workout in the rain. So, I just ran on the track, with the first mile in 8:01, then the next 2 at marathon-ish pace.

The guys did 1200T, 800I, 400R times 2.

Sunday Apr 24, 2011 #

9 AM

Running 35:24 [2] 4.0 mi (8:51 / mi)

Plank-Beacon loop - record slow as I started out with a 9:24 mile (2:32 first 1/4). Had to sneak this in while Chris took the boys to Mass (I hit the Vigil with Chris last night) before we head to EA for Brunch, then it is off to Game 6!

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