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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: bishop22

In the 7 days ending Mar 31, 2007:

activity # timemileskm+m
  Running4 2:22:39 17.65(8:05) 28.41(5:01)
  Orienteering2 2:20:52 8.3(16:59) 13.35(10:33) 26028 /40c70%
  Swimming1 42:47 1.25(34:13) 2.01(21:16)
  Biking1 30:00 10.12(2:58) 16.29(1:51)
  Stretching2 2:00
  Mapping/Field Checking1 1:00
  Total6 5:59:18 37.32 60.06 26028 /40c70%
averages - sleep:5.9 rhr:39 weight:165.2lbs

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Saturday Mar 31, 2007 #

Orienteering race 1:14:57 [4] *** 8.2 km (9:08 / km) +200m 8:09 / km
spiked:15/23c slept:7.0

Red course at DVOA Fox Chaser / Interscholastic Champs at Fair Hill. Very fast terrain, but I made enough mistakes to wind up with a mediocre performance. Lost over a minute on the first control, even though a trail led me to within 30m of the flag. Another mental mistake cost me over 3 minutes on C7 when I didn't see the obvious and easy to use attack point that was 50m from the flag.

Started to run well, and picked up the fastest splits on 10 & 13, but then hit a rough patch where I overran controls 15 and 18. Did rally for a pretty strong finish: top 10 splits on Red for the last 4 controls (finished 22 of 58). Enough mistakes to finish 2:21 behind Rob.

Chelsea had a great first solo run, finishing right in the middle of the pack in the high school JV competition (16 of 30). She actually beat me by 3 seconds on the final sprint (even though I ran quite hard) and beat Nate by 6 seconds. Nate and Zach had strong performances.

Orienteering race 29:08 [3] *** 2.7 km (10:47 / km) +60m 9:43 / km

Truly pathetic performance. Made an error of over 2 minutes on C4 - didn't check compass and only did "rough map reading" (not a good combination). Saw Wyatt just ahead for the next few controls, but lost sight of him leaving C8. Crossed a small trail and hit a large trail, as planned, but it wasn't the correct large trail, and I ran off the map just before I realized I wasn't in the right spot. Took quite some time to get back on the map and relocate (back near C8, in fact) and so I lost over 8 minutes on the leg. At least I was not inclined to run too hard, with another race tomorrow.

Running warm up/down 14:00 [2] 1.56 mi (8:58 / mi)

Mostly w/up before the main race, but a little jogging before and after the sprint.

Friday Mar 30, 2007 #

slept:4.0 (rest day)

Just walked around the Princeton campus, including a tour, so Chelsea could check it out. My idea to go for a short jog while Chris and Chelsea looked for food and a sweatshirt was shot down.

Thursday Mar 29, 2007 #

Running 30:00 [2] 3.64 mi (8:15 / mi)
slept:6.0 weight:165lbs

Easy run around Wayne high school during Nate's track meet (a scrimmage). He ran the 400 IH, the 3200, and the 4 x 800 relay (with only the 4x400 to recover from the deuce).

Wednesday Mar 28, 2007 #

Running 39:26 [2] 5.0 mi (7:53 / mi)
rhr:40 slept:5.25 weight:165lbs

Up the river to the UR X-walk and back. Nice, sunny day, but a chilly wind out of the north made the return trip a little less pleasant.

Did 6 x 3 riverwalk lights (20-25 secs) on the way back to try to loosen up my legs/groin after yesterday's speed session.

They have cleared the construction stuff out from under the east side of the new "Douglas-Anthony" bridge. Looking forward to having the thing open and not have to squeeze thru the narrow lanes.

Out Back
5:06 4:32
8:35 8:29
6:20 6:23

Stretching 1:00 [1]

Tuesday Mar 27, 2007 #

Running intervals 10:22 [5] 3.2 km (3:14 / km)
rhr:39 slept:7.0 weight:164lbs

Track workout at the Thomas track with the Schroeder boys. Perfect running weather, so we went a little quicker than last time. Did 4x200, 2x400, 1x600, 1x400, 3x200. I let some of the kids out of a few of the reps, since they haven't all been running. I also kicked Nate's butt, since he developed cramps again.

38.3, 37.6, 36.9, 37.4
79.2, 79.8
38.6, 37.9, 36.6

Running 28:51 [3] 3.6 mi (8:01 / mi)

w/up & w/dn to the track and back

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)

Recovery jogs after intervals - 200m after 200m; 400m after others.

Stretching 1:00 [1]

Monday Mar 26, 2007 #

Swimming 42:47 [3] 1.25 mi (34:13 / mi)
rhr:38 slept:5.0 weight:167lbs

1:29,32,32,31,30,30,29,27 (on 1:45)

HR surprisingly low this AM, especially given the limited sleep (OK, so I was up playing CF until after 1AM), but I took it for a second minute to verify. Hopefully it is just a sign of getting somewhat fit.

Biking 30:00 [3] 10.12 mi (2:58 / mi)
ahr:117 max:142

Jumped on the bike at the downtown Y after swimming.
21 min of Random Hills-11 @ 91rpm
(2 min w/dn), then
7 min of Manual-11"ish" @ 90rpm

Sunday Mar 25, 2007 #

Orienteering 36:47 [1] *** 2.45 km (15:01 / km)
spiked:5/5c slept:6.75

Nate placed our test flags at 5 old control locations at Chestnut Ridge Park, and I followed Chelsea around, since she has to go "From Zero to Orange" by Saturday for the Interscholastic meet.

She definitely has potential - the goal is to make sure she is capapble of finishing the courses both days.

Mapping/Field Checking 1:00 [1]

Made my maiden voyage into the field. Spent about an hour at Plank South, working on the details of the area south of the school, as I try to develop my first "real" map (as real as a school map can be).

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