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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: bishop22

In the 7 days ending May 15, 2010:

activity # timemileskm+m
  Orienteering3 3:44:30 16.78(13:23) 27.01(8:19) 194
  Running6 2:06:43 15.19(8:20) 24.45(5:11) 64
  Biking1 16:00 4.61(3:28) 7.42(2:09)
  Golfing1 9:001 /9c11%
  Total7 6:16:13 36.58 58.88 2581 /9c11%
averages - sleep:7.3 weight:160.5lbs

» now

Saturday May 15, 2010 #

10 AM

Orienteering race 55:29 [3] 3.39 mi (16:22 / mi) +134m 14:35 / mi

US Team Trials - Middle - Blue

Running warm up/down 30:00 [2] 3.4 mi (8:49 / mi)

A 2.5K jog to the start, with a longer return trip which made a w/dn mandatory - that was a good thing!
3 PM

Orienteering race 16:44 [4] 2.4 km (6:58 / km) +60m 6:12 / km

US Team Trials - Sprint - Blue

The highlight of the Sprint (from my perspective) was that I was ahead of nate for 9 controls (which meant disaster for him, unfortunately). He did beat me by about 2.5 minutes, despite my early lead.

I was somewhat clean early, but took a nasty spill near C8, drawing blood on my hand. Another fall shortly afterward put some nice tears (as in rips, not crying!) in my map (why no map bags???), which happened to avoid hitting the remaining course. I blew 10 pretty badly, cutting down from the field too early, and not being able to differentiate the mapped rock features, loss was at least 40 seconds. I managed to blow by the trail that was the signal to leave the path for C11, and lost over 30 seconds there as well. I then started to run out of gas, so by the time C16 came along, with a tough climb, I was quite slow, and missed the shortcut to boot. I did recover on the downhill and got to and from the go control pretty quickly, with only 6 guys beating me by more than 2 seconds.

Running warm up/down 6:00 [2] 0.67 mi (9:00 / mi)

Just a brief w/up before the Sprint, finished with a couple of good strides, so I would be ready to go.

No w/dn to speak of. Dumb.

Thursday May 13, 2010 #

9 PM

Running 23:40 intensity: (16:15 @2) + (7:25 @3) 3.0 mi (7:53 / mi)
slept:7.0 weight:160.5lbs

After 7pm Mass, and waiting for Chris, we were finally able to head to the Y for a brief run.

0.5 mi @ 7.0mph
0.5 @ 7.1 - 7.5
1 @ 7.5
1 @ 7.6 - 8.5

Biking 16:00 [3] 4.61 mi (3:28 / mi)

I had enough of the treadmill and Chris was still going, so I killed some time on the bike. Auto-pilot mode, kept my HR near 120 which was again surprisingly tough on the legs.

Wednesday May 12, 2010 #

4 PM

Running 22:03 intensity: (16:03 @2) + (2:00 @3) + (4:00 @4) 2.9 mi (7:36 / mi)

Squeezed in a short run before the track meet at Irondequoit. Ran up to Pinegrove (I think - I get the soccer fields confused), which has a small nature park attached, ran some trails and returned. Did 2 decent 2 min pick-ups and 1 lame pick-up.

The meet was great! Irondequoit is not real strong this year, and after last week's hard effort (3 meets), I had the kids just do one individual event (there ended up being a couple of exceptions), so they could focus on one quality effort. That ended up producing a boatload of PRs, especially from the younger kids, which is great, since the JV Championships are next Thursday, and they now have new expectations.

nate made a rare appearance in the open 800 and won in 2:03. Zach knocked about 10 seconds off his 1600 PR, running 5:23.
7 PM

Running 40:00 intensity: (30:42 @2) + (6:00 @4) + (3:18 @5) 4.64 mi (8:37 / mi) +64m 8:16 / mi

After the meet, I was able to convince myself to head out for another run. I drove up to the lake and did some running in Durand-Eastman. I did 3 more 2 minute pick-ups, the last one was downhill, so I felt guilty and decided to do one more. But when I got to the lakeside trail, I saw a 1.5-mile marker, so I picked it up to the 1-mile mark. First 440 was uphill in 1:45, last 440 was flatter and I managed 1:33.

Monday May 10, 2010 #

5 PM

Golfing 9:00 [1]
spiked:1/9c slept:9.0 (rest day)

Awful play - in part because my legs and back were so tight from the weekend. Ended up shooting 48. But we won 31-9, thanks to our opponents plus Scott's 40.

Sunday May 9, 2010 #

10 AM

Orienteering race 2:32:17 [3] 11.9 mi (12:48 / mi)

WRE Long hosted by WCOC

Not as bad as yesterday, navigation-wise; however, it is clear that my leg (groin) problems, which have destroyed the little flexibility that I have, severely impact my ability to run through the woods. The smallest down logs require stopping and stepping over, small boulders that I should be able to jump onto are barriers that I have to go around. Many times I had to put my knee on the ground when I was climbing, because I couldn't lift my foot to the next spot it needed to go.

The slower running led to better navigation, but far too often I found myself running "straight" for 200-300m, then making sure the map matched where I was, instead of running off the features. Several times I found myself on a trail that I had not seen on the map - sometimes, I never found the trail until I was done with the race and in the sunshine.

Despite those reasons for frustration, the biggest problem is clearly not enough training for running thru the woods. So, I need to work on that before the trip out west for US and NA Champs. I also need to figure out a cure for the groin problem (I can barely put on my left sock).

Running warm up/down 5:00 [2] 0.59 mi (8:30 / mi)

Mostly just the jog to the start.

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