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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: bishop22

In the 7 days ending Apr 3, 2011:

activity # timemileskm+m
  Orienteering3 4:02:44 14.17(17:08) 22.8(10:39) 62913 /23c56%
  Running6 2:31:47 18.69(8:07) 30.08(5:03)
  Total6 6:34:31 32.86(12:00) 52.88(7:28) 62913 /23c56%

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Sunday Apr 3, 2011 #

10 AM

Orienteering race 53:26 [4] 4.7 km (11:22 / km) +160m 9:43 / km

Flying Pig - Middle Distance at Hueston Woods

Saved my worst performance for the last day (and my birthday). Overran the first control and completely blew the second control, by being distracted when deciding how to leave the trail. Not sure how I wound up where I did, but it was not even close. I only found the control when I decided to bail toward the road and figured out that the steep banks I had been thru were not the even steeper banks that I came across, that were what I saw on the map.

Blowing the second control that badly really takes the wind out of the sails, and the legs were already heavy from yesterday.

The only highlight was that Sergey Velichko popped out onto the road behind me after C12 and I held him off for awhile down the trail, but he gapped me and put a minute on me from there to the finish, even though I was running fairly well, I thought, and only had very small bobbles near a couple of controls.

Running warm up/down 8:00 [2] 0.89 mi (9:00 / mi)

Miminal w/up - mostly back from Luke's start and off to my own start.

Saturday Apr 2, 2011 #

10 AM

Orienteering race 2:25:38 [3] *** 13.3 km (10:57 / km) +370m 9:37 / km
spiked:13/23c (sick)

US Ultralong Champs at the Flying Pig (Hueston Woods)

After a poor miss on C1, I mostly settled down for at least a reasonable performance, until I ran out of gas on the last few controls. My continued cold certainly limited by aerobic capacity, but much of the issue was hitting the woods after a winter of roads and treadmills. To be ready for West Point, I will have to get into the woods - at least there is, theoretically, time to do so.

Luke developed blisters after 3 controls and was unable to run, which is his strength, so he was out for over an hour. I should have checked his feet after wearing the O shoes yesterday.

After the race had a long coughing fit that was near puke level several times.

Running warm up/down 8:30 [2] 1.0 mi (8:30 / mi)

The jog to the start - Clem caught me so I picked it up a bit to chat.

Friday Apr 1, 2011 #

5 PM

Orienteering race 43:40 [4] 4.8 km (9:06 / km) +99m 8:15 / km

Flying Pig XV - Red Middle

2011 - a new year, same issues. Not ready for running in the woods after a winter of roads and treadmills, so I wasn't as quick as needed (and the lingering cold did not help my aerobic capacity). But I was moving fast enough to almost be competitive in M45. Instead, pulled a bonehead move leaving C9 and lost over 4 minutes. Unacceptable in a Middle, especially on a short, should be all-trails, leg.

Still ended up 6th of 15 in M45 and only 5th was realistic, given the solid competition.

Luke was leading Yellow overall through 7 (of 12 controls), but he did not read the clue for C9 carefully (FOOT of earthbank) and did not see the flag, so spent 16 minutes on that leg. Quite good overall for his A-Meet debut on Yellow.

Running 6:20 [2] 0.75 mi (8:27 / mi)

Short w/up, but did also do some dynamic stuff to prepare for the woods running.

Thursday Mar 31, 2011 #

(sick) (rest day)

Decided that a day off would not be a bad thing heading into the Flying Pig weekend. Very nervous about unleashing Luke on Yellow down there. I'm not worried about him getting hopelessly lost; I just don't want him to have major difficulty that would dampen his enthusiasm. But it doesn't make sense to drive 8.5 hours for him to run "boring" White courses.

Wednesday Mar 30, 2011 #

5 PM

Running 32:37 intensity: (29:49 @2) + (2:48 @5) 4.0 mi (8:09 / mi)

Easy run before and after the kids' workout at track practice. Squeezed in 1/2 mile before the workout, then 3 miles after, then 8 strides on the track.

The guys did 2 x (400, 300, 500, 400)

The post-run cough is not improving.

Tuesday Mar 29, 2011 #

12 PM

Running 1:05:33 intensity: (21:04 @2) + (44:29 @4) 8.5 mi (7:43 / mi)

Week 12 of training = Strength intervals Week 2

Did 3 x 2 miles again - this time at 8.0mph, then 8.1, 8.1 (being a little conservative with the cold I've had and the Flying Pig weekend ahead).
Mile w/up was on one treadmill, but the belt was sticking at times (oops, I forgot to find someone to tell - it was the 4th one in, across from the ESPN TV), so I switched over to another. Lost 9 seconds in the first 50-100m while the treadmill came up to speed, so the time looks even slower than it was.

Felt OK throughout and could have gone faster on the last one. When I finished, the coughing was uncontrollable - seems strange after not one cough during the run.

8:19 w/up mile
15:05, 14:42, 14:42 for 2-mile intervals
4:18, 4:20 recovery 1/2 miles
4:07 w/dn 1/2 mile

Monday Mar 28, 2011 #

5 PM

Running 30:47 [2] 3.55 mi (8:40 / mi)

Easy run after the guys finished up on the Schroeder track. They did:
Group 1 - 5T, 4T, 3T, 2I, 1R, 2 x 200R
Group 2 - 4T, 3T, 3T, 2I, 1R, 2 x 200R
Group 3 - 4T, 3T, 2I, 2 x 1R, 2 x 200R

I just ran the Thomas loop. Quite windy on Publisher's Parkway.

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