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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bishop22

In the 7 days ending Apr 10, 2010:

activity # timemileskm+m
  Orienteering2 2:51:06 8.7(19:40) 14.0(12:13) 435
  Running6 2:09:45 16.22(8:00) 26.1(4:58)
  Hashing1 40:00 3.0(13:20) 4.83(8:17)
  Elliptical1 10:00 1.25(8:00) 2.01(4:58)
  Total7 5:50:51 29.17(12:02) 46.94(7:28) 435
averages - sleep:6.1

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Saturday Apr 10, 2010 #

10 AM

Orienteering race 1:52:53 [4] 8.0 km (14:07 / km) +300m 11:53 / km

Flying Pig - Long at East Fork Park.

One really bad leg (C3) where I misread the contours in real life and wound up headed 90 degrees the wrong way, until I luckily came to a trail to wake me up. Sadly, I was far from the bag, with a couple of gullies between us. Other than that, it was clear that my fitness is lacking, as it was too tough to fight thru the green stuff and some of the hills took too much out of me. And to top things off, I blew out one of my O-shoes just before the 9th control and the start of the 2K 9-10 leg. That slowed me down a bit on the trails, as I had to make sure my foot landed in a way that kept the shoe together, and more on the off-trail slopes.

The rest of the family was more successful. nate had a bit of trouble and was only third, but Luke had a nice run to lead the Primary School category by 3 minutes, and Zach, the defending Intermediate School champ had a great run to lead by 6 minutes against a larger and much stronger field.

Patty also took the lead in her category, by 8 minutes, and Walt managed to finish 2nd in M65+ for the day.

Running warm up/down 12:00 [2] 1.45 mi (8:15 / mi)

Friday Apr 9, 2010 #

slept:5.5 (rest day)

Up early to finish packing and leave for class just after 7:30. Got to the car after class just about noon. Picked Dan up in Hamburg just before 1:30, arrived at the hotel in Cinci shortly before 8, and the competitors were ready for dinner, so there was no point in thinking about a short jog.

Day 1 of the Flying Pig showed that my family is made up of the best losers. Nate, Zach, Luke and Patty were all 2nd in their respective categories, although Luke was listed in ISPM, despite entering M-10, so he lost to a 12-year-old by 37 seconds.

Thursday Apr 8, 2010 #

6 PM

Hashing 40:00 [2] 3.0 mi (13:20 / mi)

RH3 from the park on Jefferson Rd, just east of Clover. Nice trail set by Mud and RH, with a stop on the temporary(?) island between at the end of the kayak course by the canal lock. We were out for about 1:40, but there were two halts plus a brief ride in the new Mudmobile, so I have no good guess for moving time or distance. Some nice marsh crossings were included.

Wednesday Apr 7, 2010 #

4 PM

Running 44:30 [2] 5.34 mi (8:20 / mi)

Meet at Rush-Henrietta was canceled today - they must have been afraid of us!

Had the boys do a tough workout: 5 x 700 with the goal time being their 800m race time. It was tougher since it was on the Schroeder "track".

My legs were pretty beat up from yesterday, which is strange since I've done harder workouts (and a race) lately without any such problem. Mostly calf soreness.

Ran 15 minutes while they did a w/up. Ran 500-600m per interval (300 during and 200-300 after). Ran a little over 15 minutes while they did a w/dn.

Tuesday Apr 6, 2010 #

7 PM

Elliptical 10:00 [2] 1.25 mi (8:00 / mi)

It would have been so easy to blow off today. I was up until almost 3 because I had procrastinated on some deliverables and had forgotten about the ridiculous "beneficiary audit" that Xerox is conducting. Tax return, vehicle registration, birth certificates, passports and a tuition bill were all required.

I got out of work and the Sabres game was starting, and I was hungry. It was time to go home. But if we are going to spend the money and vacation time to do the US Champs / NA Champs trip, I had better get back into decent shape.

So, I went to the Penfield Y, since they have individual TVs on many of the cardio devices, so I could tune in the Sabres. All of the treadmills with TVs were taken, so I started on an Elliptical. 10 minutes on Level 13 before a treadmill looked to be free.

Running intervals 38:10 intensity: (21:35 @2) + (16:35 @5) 5.0 mi (7:38 / mi)

I needed a workout, but with the lack of sleep, I was not up for real fast stuff, so I did a shortened Yasso 800 workout on the treadmill. I did 5 x 800 at 9mph (3:19), with a 400 jog in between (mostly 6.6 to 6.8 mph).

Monday Apr 5, 2010 #

4 PM

Running 12:00 [2] 1.5 mi (8:00 / mi)

Ran 12 minutes while the kiddies were warming up. Did some unlogged strides/sprints on the diagonals during their intervals:
4 x 400 at 3200 pace, 1 mi T, 4 x 400 at 3200 for the 3200 guys
6 x 200 at 800 pace, 1 mi T, 4 x 200 (was supposed to be 6, but they went too fast on the tempo run and we have the meet against R-H on Wednesday).

5 PM

Running 20:00 intensity: (12:32 @2) + (7:28 @3) 2.56 mi (7:49 / mi)

After practice, I went for a jog over to Willink, around and back, then finished up with a mile on the track at marathon pace.

Sunday Apr 4, 2010 #

11 AM

Orienteering 58:13 [2] 6.0 km (9:42 / km) +135m 8:43 / km

The whole gang went out to Sprague Brook Park after finding all of the Easter baskets. I ran the Green Y course from the A-Meet. Didn't run hard after yesterday's effort, but still managed to stay under 10min/km, despite some walking in the thorny area, until I got too frustrated and ran and took some cuts. I also lost some time by going around steeper hillsides that I would descend / climb during a race, but not during training, wearing running shoes.

Great day for being out in the woods. Terrific weather, great visibility and the runnability in this park is quite good, most places.

Running warm up/down 3:05 [2] 0.36 mi (8:30 / mi)

Jog from the car to the start triangle.

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