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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: bishop22

In the 7 days ending Aug 20, 2011:

activity # timemileskm+m
  Running7 4:05:51 27.06 43.56
  Orienteering2 1:06:58 7.71(8:41) 12.4(5:24) 2510 /12c83%
  Hard Core1 10:00
  Total8 5:22:49 34.77 55.96 2510 /12c83%

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Saturday Aug 20, 2011 #

10 AM

Orienteering race 15:02 [5] *** 2.7 km (5:34 / km) +25m 5:19 / km

ROC Sprint at Genesee Valley Park

nate smoked the course again. Rob S beat me by 5 seconds. I lost time on C1 as I was not expecting to battle through some thick stuff and lost the line for a bit. Lost > 10 second on C3, as I didn't notice that the map showed thickets and my compass pointed me right to a distinct tree. No separate clue sheet hurt here.

Rest was pretty clean, but legs were still a little heavy. Nice running around the McQuaid Invite terrain.

Running warm up/down 4:00 [2] 0.47 mi (8:30 / mi)

11 AM

Orienteering race 51:56 [4] 9.7 km (5:21 / km)

ROC Trail Challenge at Genesee Valley Park

Nice change of pace for a summer race. Mass start race with easy navigation. Actual distance was probably less than 1/2 mile longer than straight line. A couple loops of Genesee Valley Park, including the west side, which I didn't know had been mapped.

Started with a small group. Alan took a few controls to get the hang of things, then he was gone. Had Rob S behind me (wasn't sure how close) and he got by me (along with another guy) when I went left of the tennis courts and didn't angle back sharply enough (and got hung up in some brush cutting down to the parking lot). He went too far left to 10 allowing me to close the gap, then I got ahead going to C11. Tried to push it to C12 and seemed to open up a gap, but I had to grab water at the shelter (thanks for having that control there!), so I wasn't sure if Rob was catching back up. That gave me some incentive to keep moving. I also caught the UR guy on the way to C12, as he had to walk part of the way after his quick start.

Second loop was tough with the heat and the effort catching up to me a bit. But things had pretty much been settled.

Friday Aug 19, 2011 #

6 PM

Running 45:29 [2] 5.67 mi (8:01 / mi)

Day 1 of XC practice at Schroeder. I started out behind just about everyone and passed a few groups. Caught up with Brian at Jackson (doing this route), then with Adam, Jacob and Ray.

Thursday Aug 18, 2011 #

6 PM

Running 28:14 [2] 3.5 mi (8:04 / mi)

Some easy running during XC camp at Webster Park. 2 x Mallery loop is probably over 1100m, so I'm thinking we'll be doing intervals there sometime this fall. Not as nice as the Thomas loop that was trashed to build the second football stadium, but it has the advantage of some roll to it.

Did 8 half-hearted strides

Wednesday Aug 17, 2011 #

6 PM

Running race 47:19 [4] 5.7 mi (8:18 / mi)

Dirt Cheap Trail Race at Webster Park

Nice turnout and performance by Webster Schroeder runners, especially the Class of 2011, showing how much we are losing this year. They went 2-4-8-9-10-11 overall, and coupled with nate's 3rd place finish, outscored the rest of the field, 26-31 in a dual meet.

The current runners did not really race, so they were 12-36-37-45-57 (Zach would have been top 30, at least). Chelsea ran well - 105th in 54:43, to win her age group by about 4 minutes.

With races also coming on Saturday and probably Sunday, I didn't kill myself, but still managed to win my age group for the first time in a Dirt Cheap race.

Lowlight of the night was at the bottleneck, where things were just starting to back up when I arrived and this old (as in 50s - I guess that won't be "old" much longer) weasel cuts in front of a bunch of us. Don't normally see such rudeness at a trail race. He had no business there - he ended up over 3 minutes behind me - and it took awhile for a gap where several of us could get by him.

Running warm up/down 7:00 [2] 0.82 mi (8:30 / mi)

Tuesday Aug 16, 2011 #

6 PM

Running 26:35 intensity: (22:00 @2) + (4:35 @4)

Running during XC camp at Webster Park. 9 min w/up, then did the first 600 of the 1000T before timing the rest and the 3x600I and 3x400R. 13 min w/dn.
6 strides.

Thought about stopping at Whiting for some more jogging, but decided that not doing so was my taper for tomorrow's race.

Hard Core 10:00 [2]

Did some of the core plus the hip stuff.

Monday Aug 15, 2011 #

12 PM

Running 45:09 [3] 5.84 mi (7:44 / mi)

UR Ped Bridge loop. Tried to keep it close to marathon pace, since I won't do a workout tomorrow ahead of Wednesday's Dirt Cheap race. Came close.

On the way back, picked stride rate up to 164/min for 1, 2 and 3 min and the last stretch from the river path was down close to 7 min pace.

Sunday Aug 14, 2011 #

8 PM

Running 42:05 [2] 5.06 mi (8:19 / mi)

Ran an easy neighborhood loop with Z. Hips were sore early on. We tacked on a little extra, to try to make it at least 5, and were successful.

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