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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bishop22

In the 7 days ending May 15, 2011:

activity # timemileskm+m
  Orienteering2 3:14:08 8.71(22:17) 14.02(13:51) 444
  Running5 3:06:45 23.01(8:07) 37.03(5:03)
  Strength1 30:00
  Golfing1 12:00
  Total9 7:02:53 31.72 51.04 444
  [1-5]8 7:02:52

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Sunday May 15, 2011 #

10 AM

Orienteering 1 [0] 0.01 mi (1:41 / mi) +444m 1 / mi

This is the Billygoat route for Patty, Walt and Luke: 11.39 miles.
11 AM

Orienteering race 3:14:07 [3] 14.0 km (13:52 / km)

Billygoat at some state park in Connecticut.

Another mass start race, another disaster. Leg comments coming.

Tough course - I knew partway thru that Luke, Walt and Patty were not going to finish within 3.5 hours.

Saturday May 14, 2011 #

8 PM

Running 24:00 [2] 3.0 mi (8:00 / mi)

Easy run from the hotel in Danbury, CT. After driving (non-stop, I think) 5 hours from Penfield, I needed to find the balance between loosening the legs up and not doing any damage.

Friday May 13, 2011 #

6 PM

Running 51:21 [2] 6.03 mi (8:31 / mi)

Easy run after the JV track meet at Irondequoit. Ran up to the O'Rourke bridge, then cut into the trail above the river to Seneca Park. Partway down, I realized that if I went all the way thru the park it would come out near Ridge and be too much running with the Billygoat in two days, so I kept my eyes opened. Luckily, shortly after I entered Seneca Park (well, just on the other side of the fence from the parl), there was a road exit option from the trail.

Here is the route. Interesting, if I switch to Map mode, it says I exited at the northeast corner of the park, but I had certainly run along the fence for a bit, with parkland (including part of the XC course) on the other side (probably less than 200m).

I was 8:18 pace when I entered the trail, and probably similar once I got out, so the trails were certainly slower.

Thursday May 12, 2011 #

(rest day)

Was running late to get to practice and we had to hustle to get as much in before the lame Thomas lax team kicked us off an hour before their game (not sure exactly how lame they were yesterday, since the score did not even make the paper - probably pretty lame since the home team reports). One assistant coach in particular was a giant, well, never mind.

The bottom line was that I could not run during practice (except for the parts where I was putting out shoes and my sweatshirt to mark off 100m intervals, and picking them up afterwards). Then Luke had his first-ever concert, so I couldn't miss that, even if there was a hash to be had.

Wednesday May 11, 2011 #

Golfing 12:00 [1]

Much better than last week, posted a 45, but still plenty of crappy play. The weather was nice!
8 AM

Strength 30:00 [1]

Just after 8:30 until almost 2: raking at Mt. Hope cemetery for the "Day of Caring". Got roped into this yesterday because of cancellations in our group. I had not done this in several years, because last time we were assigned to paint the inside of a halfway house for ex cons, and while we painted, the able-bodied men sat around smoking and watching TV. I wondered why they couldn't have done the painting instead, and we could have been assigned to help where it was actually needed.

Our beneficiaries today were not smoking.
12 PM

Running 38:53 [2] 4.57 mi (8:30 / mi)

Started toward lunch, but there was a long line for hot dogs and I realized that I would not pay the value of my time in that line for a hot dog, so I went for a run instead. Mt Hope cemetery to Elmwood and thru Genesee Valley Park and back.

Tuesday May 10, 2011 #

7 PM

Running 40:55 intensity: (24:55 @2) + (16:00 @4) 5.25 mi (7:48 / mi)

Ran home from Luke's baseball game. Luke's team pulled it out in the bottom of the 6th, with Luke scoring the winning run. Very exciting. I only got to see the last half inning after the track meet, so I guess I missed some quality work by Luke. He caught the first 3 innings, then came in to pitch in the 4th with one out and the bases loaded. He struck out 2 to get out of the jam, then pitched 2 more scoreless innings. They had lost to this same team in 7 innings on Saturday.

The track meet was great. We spanked Fairport hard, 86-55. We set the tone nicely in the 1600, with a sweep (4:35, 4:35, 4:36). They managed 2nd in the 800 (AJ won in 2:01, JMatt and Ben were 2:04, 2:05) and 2-3 in the 3200 (Geoff was in charge the whole way - 10:08, Thunder was 10:28 and Joe 10:53). They also edged us out in the 4x400, because we sat AJ out. But we beat them soundly in the 4x800, even with Thunder and Geoff coming off the 3200. And the field events contributed nicely: 9 in the Pole Vault, 8 in the Shot, 6 in the Triple Jump. Plus a very surprising 9-0 sweep in the 100.

I don't know how the girls meet went overall, but a real nice performance by the distance girls, with Amanda going 4:57 and Annelise, 5:06 in the 1500. Val won the 400 hurdles by a wide margin, then they teamed up with Alyssa (a future XC runner) to go 10:06 in the 4x800.

Oh, my run was 8 min easy, then 4 x 4 min of rapid strides (avg 167-168 per minute), with 1 min recovery. Tried keeping the stride short, but can't seem to run slower than about 7 min/mile when I turnover that quickly.

Monday May 9, 2011 #

1 PM

Running 31:36 [2] 4.16 mi (7:36 / mi)

Ran from home after visiting the DMV - it was too late to renew registration online. Did not pick a good time to arrive (noon) - was number 69 and they were on 30, but I was out in under an hour. I couldn't delay until Wednesday when the hidden Highland Park mobile office would be open.

Did the usual 4-mile loop, except backwards (up Beacon Hill, back via Plank, Scribner). The not-too-accurate mile times:
8:10 (1.05; 7:47 pace)
8:46 (1.10; 7:58) - uphill
7:15 (0.99; 7:19) - downhill
7:25 (1.02; 7:16)

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