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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: bishop22

In the 7 days ending Mar 29, 2015:

activity # timemileskm+m
  Orienteering3 4:04:25 11.25(21:44) 18.1(13:30)43 /54c79%
  Biking2 1:29:42 24.08(3:44) 38.75(2:19)
  Running2 38:08 3.63(10:30) 5.84(6:32) 5
  Total6 6:12:15 38.96(9:33) 62.7(5:56) 543 /54c79%
averages - sleep:176

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Sunday Mar 29, 2015 #

9 AM

Orienteering race 1:26:41 intensity: (1:18:41 @1) + (8:00 @2) *** 4.1 km (21:09 / km)

Flying Pig - US Champs Middle (Green) at Carter Caves State Park

Since we drove all this way, I decided that I had to go out on my course; however, I wanted to make sure there was zero risk of falling, so I walked except when on level trails and roads (and did not look at the map while I jogged).

Biggest mistake was on C1, when I knew I was too far right, but got distracted by a flag that was too close to the stream.

Luke completed his medal collection by placing third, after winning the sprint and placing second on the awful "Yellow" course yesterday. There were two unacceptable legs - C3 and C6.

Zach had a reasonable weekend, but missed the JWOC train today.

Saturday Mar 28, 2015 #

11 AM

Orienteering race 2:06:24 [3] *** 6.9 mi (18:19 / mi)
spiked:9/11c (injured)

Flying Pig - US Champs Long (Green) at Carter Caves State Park

What a disaster. Had a relatively good run (a couple of mistakes), but fairly slow with a good deal of walking to protect the achilles on uphills, until closing in on C10. Tripped on a rock on a trail while checking the map for the departure point to get to the control, and fell onto another rock.

A nice kid tried to help me up, but I was a bit stunned and told him to go on and I was OK. Took a few seconds to collect myself and get up, and my right arm felt funny, so I started to roll up my sleeve to check and saw the start of a deep gash. It looked incredibly strange, like there was a big dent in my skin, with some blood oozing. Got lightheaded and said I was going to need some help. Since it was very late in the course, a number of people passed by and stopped to help. Came close to going out for the count, but someone got me to lay down, instead of just sitting, and got my breathing under control. Angelica wrapped the arm with her shirt to get some pressure on it. After a few minutes, I was feeling better and thought I could at least walk down to the nearby parking lot, which took me past C10, so I punched, then convinced folks that I could walk to the finish, which I did.

Eventually we were off to the ER in Morehead and I got 9 sutures to close up the 3-4 inch wound.

Friday Mar 27, 2015 #

4 PM

Orienteering race 31:20 [5] *** 2.9 km (10:48 / km)

Flying Pig - US Champs Sprint (Green) at Morehead State

Was able to run, albeit slowly, essentially the whole way. Made several big mistakes. At C6, I was headed the right way, but saw a flag across a gap on the next building (awfully close together) and went over there, which involved going around a path, punching, starting away, realizing it was probably wrong, going back and checking the code, then going to the correct control.

At C16 or so, I went to the building too far east and checked a couple of crevices before realizing my error.

For C20, I thought there was a gap leading up to the control between the buildings, but there was not, so I had to go around the round building and come back. zach passed me on this stretch.

Lost about 5 minutes in errors and about the same from not being able to run 7 min mile pace in a race.

Thursday Mar 26, 2015 #

12 PM

Biking 16:39 [3] 5.0 mi (3:20 / mi)

P=174, C=73
Kept it pretty casual with the races the next three days.

Biking 19:38 [3] 5.43 mi (3:37 / mi)
ahr:116 max:141

P=163, C=71
More easy riding (just stayed ahead of 180).

Biking warm up/down 2:00 [2] 0.5 mi (4:00 / mi)

Running 2:30 [3] 0.41 mi (6:06 / mi)

Did 6 strides on the field house field, just to make sure legs and Achilles are OK for the weekend.

Wednesday Mar 25, 2015 #

9 PM

Running 35:38 intensity: (6:00 @1) + (29:38 @3) 3.22 mi (11:04 / mi) +5m 11:01 / mi

First night run in the village in years (literally). Easy jog + walk covering 18 different streets. Ran late, after getting back from speaking to a class at Houghton College. Did 4 min on, 1 min walk, except 6th one was 6 min because I forgot and then didn't want to walk on Main St.

Tuesday Mar 24, 2015 #

(rest day)

A day off was not a bad idea and I went straight from work to Luke's final travel hockey party - he's going to pull back to house next year to make more time available for basketball.

Monday Mar 23, 2015 #

6 PM

Biking 18:21 [4] 4.53 mi (4:03 / mi)
ahr:129 max:150 slept:176.0

P=200, C=70
Because of the races over the weekend, I was just going to slack off with the 180 pacer, but a half mile in, my ghost was right there, so I decided to hang with him for a while. Next thing you know, I have a lead and held it to the end. So, my legs were not the limiting factor over the weekend, as they felt decent during this ride.

Biking 20:04 [3] 5.37 mi (3:44 / mi)
ahr:118 max:146

P=173, C=70
Used the 190 pacer as the minimum effort and stayed safely ahead throughout.

Biking 10:00 [2] 2.5 mi (4:00 / mi)
ahr:82 max:128

P=112, C=61
Just an easy cruise on the Dragons Island game. 5 or 10 more minutes will unlock the next game.

Biking warm up/down 3:00 [2] 0.75 mi (4:00 / mi)

0.5 after first course; 0.25 after second.

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