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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: bishop22

In the 7 days ending May 1, 2010:

activity # timemileskm+m
  Orienteering3 2:36:09 8.6(18:10) 13.84(11:17) 26024 /44c54%
  Running5 2:23:44 18.25(7:52) 29.38(4:54)
  Biking1 10:10 3.08(3:18) 4.96(2:03)
  Golfing1 9:006 /9c66%
  Total8 5:19:03 29.93 48.17 26030 /53c56%
averages - sleep:6.1 rhr:43 weight:163.5lbs

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Saturday May 1, 2010 #

11 AM

Orienteering race 1:02:44 [4] *** 4.3 km (14:35 / km) +180m 12:04 / km
spiked:4/12c slept:6.75

West Point Middle - Red.

A very sloppy run. Tried to be careful on the first leg, but still ran up the wrong hill. I was mediocre for a while, until I head nate's footsteps on the way to C7. I ended up drifting left quite a bit and did not use my head to relocate, but wandered a bit first. Ended up losing over 5 minutes, and I think I distracted nate, who lost as much time. I was OK for a few controls, but had fairly big misses on the last two controls - C11 I ran to the wrong rootstock and ended up going too far left, then too far right, before finding the flag. And I made poor choices going to C12, finding some nasty running, and then going around to the right before recovering.

Running warm up/down 15:00 [2] 1.71 mi (8:45 / mi)

Some w/up before the Middle, including part of the trip to the start (part was walking, thanks to the climb and traveling with Luke). Some w/up before the Sprint.
2 PM

Orienteering race 32:09 [4] *** 2.84 km (11:20 / km) +80m 9:56 / km

West Point Sprint @ Camp Buckner

What an awful, awful race. I thought I was ready for the Sprint, but obviously not.

AP reports 11:06 in lost time, which is certainly on the conservative side, as it only reports 3 legs with lost time, and reality was at least six with significant losses. As it was, I had more lost time than the top 30 finishers, combined.

It started with holding the map upside down and I couldn't get things to make sense, and then I recovered with a bad route to the first control. Did fine on C2-C4, but then I completely lost track of the 1:5 scale (and the 2.5m contours), overran (and overclimbed) C5 badly and went right off the map. I tried to relocate off of the water tower at the top of the hill, but couldn't find it on the map. There were also some big trails up there, but I couldn't get them to line up with any trails on the map - it never occurred to me that I could be off the map. I ran well past C6 also, and saw an obvious rootstock that was almost on my line. It ended up being the wrong code and I guessed the wrong rootstock on the map and had to try again. At that point Angelica and someone else punched just ahead of me. I had a nice back-and-forth battle with her the rest of the way, as I kept running ahead, getting a lead for a few controls, then making an error.

Friday Apr 30, 2010 #

slept:6.25 (rest day)

Class, work, Brighton Relays, drive to the Poconos, so no run today.

We weren't at the Brighton Relays long enough to squeeze in a run. We just stayed for the 4x1600 (with nate running 4:44, Geoff anchored with 4:42 to beat R-H, Steve was 4:42 and Adrian 4:46), then the Elite 800, which was an outstanding race, with AJ coming from behind to win in 1:56.8 and Nico following along to a 1:58.2 for third.

Thursday Apr 29, 2010 #

6 AM

Running 54:18 [3] 6.94 mi (7:49 / mi)

GTA - Erik, Frank, G2, T2, JV, Vinny, Leo

I'll upload the tracks when I have the connector.

Being out of shape and having West Point lurking meant that I hung on for less than 30 minutes. I didn't drop back very far until I missed the light in Pittsford (over 45 seconds), just when they took off. I did close the gap on Leo to about 20 seconds at least.

Wednesday Apr 28, 2010 #

4 AM

Running 32:27 [2] 4.0 mi (8:07 / mi)

Easy run at Thomas during and after practice. I had time to get 7 minutes in during their w/up, then timed their workout, which was 3 miles of fast, but controlled running ahead of the Brighton Relays on Friday. They did 1200T (short recovery), 800I (400 recovery), 400R (200 recovery), then back up. They had to hit the correct times for each pace, which was important with so many young runners and the epic fail of going too fast on the first rep on Monday (although they held on quite nicely).

I did 11:30 during their w/dn (looped out to Independence / 5 Mile), then another 13:57 after they were done stretching (included a couple of loops in the woods).

Tuesday Apr 27, 2010 #

9 PM

Running 22:59 [3] 3.0 mi (7:40 / mi)
slept:5.75 weight:163.5lbs

I was cold enough after Luke's baseball practice / scrimmage that I did not want to run outside, so I was able to head to the Y with Chris. I felt awfully sluggish at first - ran 7.0-7.5mph the first lap and was afraid that was all I could handle, but by the mile mark I was a bit better and went up 0.1 every 0.1 to 8.5, and back down to 7.6.

Biking 10:10 [3] 3.08 mi (3:18 / mi)
ahr:124 max:130 rhr:43

Chris outlasted me on the treadmill, so I jumped on the bike until she finished up. Did the auto pilot thing, avg 94 rpm.

Resting HR was taken in a meeting this afternoon. Obviously the meeting was a bit on the dull side.

Monday Apr 26, 2010 #

3 PM

Running 19:00 intensity: (14:30 @2) + (4:30 @5) 2.6 mi (7:18 / mi)

I had a negotiation for my class at 7:30am, so I got to work a bit late and had to leave early for track practice. So, although my time was limited at track practice, I had to squeeze in a little running.

I did an 8 min w/up while the team did their 10-12 minutes.
4 strides while the team did.
They did the who do we appreciate workout (2, 4, 6, 8 hundred meters, then 6, 4, 2); the 4s and 6s at mile race pace, the 2s faster and the 8 up to about 10 seconds slower (but the big boys went 2:21-2:23).
During this, I did several quick runs across the infield for splits, etc. (I think 9 in all), plus about 800m of easy running.
5 PM

Golfing 9:00 [1]

Awesome evening out on the golf course. Opened with two awful shots, but hit the green with a 4-iron and made bogey on #4. Three-putted for bogey on 6, but made pars on 5, 7, 8, 9, 1 and 2. Choked a bit off the tee on #3, but chipped on and two-putted for bogey and a 39 - first time under 40 at Brookwoods.

Sunday Apr 25, 2010 #

2 PM

Orienteering race 1:01:16 [4] *** 6.7 km (9:09 / km)
spiked:8/14c slept:7.25

ROC Meet at Webster Park.

Legs were certainly heavy from yesterday's races, so the very long first leg was not an ideal start, after not having warmed up. I was afraid nate was going to catch me, since he was only starting 2 minutes behind, but I did manage to hold him off until we got close to C2. We both expected it to be on the very noticeable hill to the right of the trail, but it ended up being left of the trail. nate moved ahead of Mitch and me over the next two controls. I kept running back into Mitch, although we took significantly different routes on almost every leg. I generally took more trail options - not sure if it was because of my usual trail preference, or just from habits obtained during XC practice at Webster Park - I caught myself skipping some obvious shortcuts a couple of times.

I lost the better part of a minute when I left C6 and kept allowing myself to be pushed left all the way to the trail, instead of popping thru to the road. Then I blew C8 quite badly by losing my spot on the map and thinking I was coming off a different trail bend that I really did, so I was too far south and then distracted by a highly visible streamer. C7 and C8 took me out of contention for 2nd.

I misread a bit halfway to C11 and did an extra, unnecessary climb thru some junky stuff, losing some time. And coming to the finish, I lost over a second scrambling around another finisher and having to go to the far finish punch, and lost overall to Pavel by one second. If I had known it was close, I may have been able to beat Luke's time from the GO control, and gotten ahead of Pavel. Of course, with the new scoring system in place this year, finishing just ahead of, or behind someone makes no real difference, since it is not place-based scoring.

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