Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: bishop22

In the 7 days ending Apr 15, 2006:

activity

time

miles

Running

2:38:35

19.9

(7:58)

32.03

(4:57)

Orienteering

2:22:50

10.83

(13:11)

17.43

(8:12)

460

24 /

29c

82%

Swimming

43:25

1.25

(34:44)

2.01

(21:35)

Total

5:44:50

31.98

(10:47)

51.47

(6:42)

540

24 /

29c

82%

averages - sleep:6.9 rhr:41 weight:167lbs

1:34

0:00

» now

Saturday Apr 15, 2006 #

Orienteering race 1:00:45 [4] *** 8.7 km (6:59 / km) +150m 6:26 / km
spiked:8/10c slept:7.0

Cruised over to Syracuse for the CNYO meet at Green Lakes State Park. Nice course for me - plenty of running thru rough open land. Went higher than Eric in the reentrant for C1 - based on control description rather than control circle. Pretty smooth until C7 where I was a little slow recognizing the open area backstop. Only other significant error was popping up the hill a little early to C9, and taking a bit of time to recognize that I needed to run along the ridge with a trail to catch me.
Splits:
7:05, 12:43, 15:51
22:56, 27:30, 33:04
41:07, 47:58, 55:21
60:36, 60:45

Running warm up/down 34:00 [2] 3.78 mi (9:00 / mi)

W/up 12 minutes, then ran (memory-o style) the first half of yellow and back for 22 minutes as a warm-down.

Friday Apr 14, 2006 #

Note
(rest day)

A "Good" day to take off. I think I'm going to head over to Syracuse for the CNYO meet tomorrow. Last time I was in Green Lakes State Park was for the XC State meet in 1979!

Thursday Apr 13, 2006 #

Running intervals 12:46 [4] 2.04 mi (6:15 / mi)
slept:5.5

GTA with Erik, JV and Dennis. Did 3 resorvoir loops in 4:13, 4:16, 4:17, with only 1:18, 1:15 recovery for me. Then it was onto...

Running hills 5:02 [5] 0.56 mi (8:59 / mi) +80m 6:14 / mi

4 hills (left, up the path) in 76, 74, 73, 79.

Running 10:37 [2] 1.06 mi (10:01 / mi)

Recovery between intervals and hills.

Running 19:15 [3] 2.5 mi (7:42 / mi)

To and from Cobbs Hill park.

Wednesday Apr 12, 2006 #

Running 39:02 [2] 5.0 mi (7:48 / mi)
slept:8.5 weight:167lbs

Easy run up the river and back. Probably half of the time difference was due to wind direction.
Out Back
path-5:13 4:29
Ford-7:07 6:32
turn-8:03 7:35

Tuesday Apr 11, 2006 #

Running 27:53 [4] 3.85 mi (7:15 / mi)
rhr:41 slept:6.5 weight:168lbs

E-C-P. Wanted to go longer, but I only had 58 minutes between meetings. I guess this is tempo pace these days...
6:48 (8:01 pace)
13:03 (7:09)
20:38 (7:00)
27:53 (6:56)

Monday Apr 10, 2006 #

Swimming 43:25 [3] 1.25 mi (34:44 / mi)
slept:7.0 weight:166lbs

4:03/8:06
1:26,9,9,30,0,26,7 (on 1:50)
3:22,18,17 (on 3:45)

Shoulder area sore at the beginning, but loosened up somewhat.

Sunday Apr 9, 2006 #

Orienteering race 1:22:05 [4] *** 8.73 km (9:24 / km) +310m 7:59 / km
spiked:16/19c slept:7.0

Not a bad race - made the podium for the first time at an A-meet! Of course, I wasn't announced because they tried to award first place to someone who only competed on Red on Sunday, so I had to stick around to clear things up.

Struggled on the way to C1, and almost got turned around, but straightened things out. Then there was a lot more running than yesterday - these woods were MUCH cleaner and much more runnable. I spent too much time walking from C8 to C9 and C10 - need to find a way to run more constantly on these long, but tricky and rocky legs. I was real happy with my run from 10 thru the finish.

Running warm up/down 10:00 [2] 1.11 mi (9:01 / mi)

Before race. No warm-down - I stepped badly on a rock during the race, and my little toe is screaming anytime it accidentally rolls under my foot a bit.

Red 2 - Splits

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