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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: bishop22

In the 7 days ending Apr 2, 2011:

activity # timemileskm+m
  Orienteering3 4:42:20 20.55(13:44) 33.07(8:32) 46913 /23c56%
  Running5 2:23:47 17.8(8:05) 28.64(5:01)
  Total6 7:06:07 38.35(11:07) 61.71(6:54) 46913 /23c56%

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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.

Sunday Mar 27, 2011 #

Event: Raccoongaine
10 AM

Orienteering 1:33:02 [2] 9.3 mi (10:00 / mi)

A pre-run of the BFLO Map Hike 2011 course at Hunter's Creek, with Patty following behind. Knocked off about 16 of the 25 controls. We were going to hit at least some of the NE controls, but the creek was too high and icy at the usual crossing point on the gas line, so it was back up the hill. Cleared everything west of the creek and had time to go around on the road and grab two on the east side.

A couple of controls will be moved - one just slightly, to the possibly more distinctive, distinctive tree. The other will be moved about 50m - it's tough to find the right "stony ground" when it's covered in snow!

Pace/distance is a total guess - I should have brought my Garmin to town...

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