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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bishop22

In the 7 days ending Apr 3, 2016:

activity # timemileskm+m
  Orienteering3 3:29:48 10.72(19:34) 17.25(12:10) 508
  Biking2 1:12:37 20.17(3:36) 32.46(2:14)
  Swimming1 48:00 1.19(40:20) 1.91(25:04)
  Running3 15:00 1.5(10:00) 2.41(6:13)
  Total7 5:45:25 33.58(10:17) 54.04(6:24) 508
averages - weight:172lbs

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MoTuWeThFrSaSu

Sunday Apr 3, 2016 #

Running warm up/down 7:30 [2] 0.75 mi (10:00 / mi)

10 AM

Orienteering 1:39:33 intensity: (16:37 @1) + (48:09 @2) + (22:26 @3) + (10:45 @4) + (1:36 @5) 4.81 mi (20:42 / mi) +283m 17:30 / mi
ahr:131 max:162

Flying Pig Day 2
Celebrated my birthday with a mispunch. Went to C11, and left on the line from C12 to C13 - couldn't understand how I had missed so far right when I finally got to C13. Had made a similar error leaving C8.

Flying_Pig_2016_Sunday_Classic_9 Green A - Splits

Saturday Apr 2, 2016 #

11 AM

Orienteering race 1:29:35 intensity: (10:00 @1) + (51:41 @2) + (17:14 @3) + (9:51 @4) + (49 @5) 4.22 mi (21:14 / mi) +224m 18:13 / mi
ahr:132 max:164

Flying Pig Classic Day 1
Generally clean, did overrun C2. Most of the rest of slowness was just slowness, especially on legs involving downed trees that take awhile to get over - ran around when I could.

Running warm up/down 2:30 [2] 0.25 mi (10:01 / mi)


Flying_Pig_2016_Saturday_Classic_9 Green A - Splits

Friday Apr 1, 2016 #

2 PM

Orienteering race 20:40 intensity: (48 @1) + (21 @2) + (1:35 @3) + (7:33 @4) + (10:23 @5) 1.69 mi (12:14 / mi)
ahr:153 max:166

Running warm up/down 5:00 [2] 0.5 mi (10:00 / mi)


Flying_Pig_2016_Friday_Sprint_9 Green - Splits

Thursday Mar 31, 2016 #

12 PM

Biking 30:23 [2] 7.6 mi (4:00 / mi)
ahr:112

P=154, C=66
Didn't want to run with 3 days of racing coming up being a long enough streak, nor did I want to take a second consecutive day off, so went for an easy spin on the Expresso, going back and forth with the 170 pacer.

Biking warm up/down 3:22 [2] 1.0 mi (3:22 / mi)

P=152,C=74

Biking warm up/down 1:00 [2] 0.25 mi (4:00 / mi)

Wednesday Mar 30, 2016 #

Note
weight:173lbs (rest day)

I was able to skip out of work to drive over to Geneseo to catch Zach in the 1500. It was a little windy, and they were out a little slow (~72, 2:24), but Zach ran a strong 3rd lap and after hiding from the wind on the final backstretch, passed a couple of Roberts Wesleyan kids to move into 2nd in his heat (behind a teammate) and finish in 4:22, which slid just under his 1600m PR in equivalent terms.

Had stuff to do, so went back to work until 9 and did not have the energy to run.

Tuesday Mar 29, 2016 #

7 PM

Biking 3:16 [3] 1.0 mi (3:16 / mi)
ahr:108 max:118

P=166, C=73
Went to the Y with Christine, and since it was my first time there in the Spring season, I started with the shortest course and tried to put up reasonable times on as many courses as I could before Chris was ready to leave. All with the 190 pacer as the lower limit.

Biking 3:23 [3] 1.02 mi (3:19 / mi)
ahr:117 max:126

P=174, C=71

Biking 4:28 [4] 1.5 mi (2:59 / mi)
ahr:135 max:145

P=212, C=77
Went out with the ghost for 0.66 miles, but couldn't hang, so eased up a bit until 1.1 and picked it back up.

Biking 6:38 [3] 2.03 mi (3:16 / mi)
ahr:128 max:137

P=176, C=72

Biking 7:57 [3] 2.36 mi (3:22 / mi)
ahr:127 max:137

P=169, C=70

Biking 7:58 [3] 2.36 mi (3:23 / mi)
ahr:134

P=169, C=69

Biking warm up/down 4:12 [2] 1.05 mi (4:00 / mi)

About 10% recovery after each loop.

Monday Mar 28, 2016 #

10 AM

Swimming 48:00 [3] 1.19 mi (40:20 / mi)
weight:171lbs

4:11/8:29
1:37,38,38,36,36
3:30,32
51,53,50,51 (Ba/Br)

Weight was after swimming, so not comparable.

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