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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: bishop22

In the 7 days ending Oct 3, 2011:

activity # timemileskm+m
  Running6 5:51:59 39.67(8:52) 63.84(5:31) 323
  Orienteering1 57:19 4.74(12:05) 7.63(7:31) 151
  Hashing1 56:00 6.29(8:54) 10.12(5:32) 33
  Total8 7:45:18 50.7(9:11) 81.59(5:42) 507
  [1-5]8 7:44:26

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Monday Oct 3, 2011 #

4 PM

Running 29:29 [2] 3.28 mi (9:00 / mi)

Almost took the day off, being pretty worn out from the last two days, but decided that a short run would have me more ready to move around the course tomorrow.

Sunday Oct 2, 2011 #

12 PM

Orienteering race 57:19 [3] 4.74 mi (12:05 / mi) +151m 11:00 / mi

ROC meet at Mendon Ponds - Red course.

Forgot to start the Garmin at the start, and forgot to put the HR monitor on (in my rush to get out to minimize delay of watching the Bills game), so this is incomplete. Lost about 15 seconds going to C2 because I checked the spur where I hit the trail, even though I was sure it wasn't the right one.

Led a guy into C3 and he passed me, then I lost about 10 seconds when he went right on the trail leading out and I went that way briefly. Took the woods to C4 since the rough open looked nasty. Pace counted and cut over a little short, but wasn't sure enough and paused to read the map. Leaving C4, Z was coming in from the other direction. Heading to C5, I told myself "don't go left", but I managed to do so and cut in from the wrong point on the trail - realized the contours didn't line up and had to head back a ways. Z beat me to the control and he had done another control in between. Ran behind Z to C6, then had to tie my shoe (16 seconds, as I punched before and after). Ran hard up the hill and caught back up to Z, who had instructions to jog after yesterday's race. Overshot the trail to the right to C7, maybe 20 seconds lost. Climbed more than necessary to C8, to make sure I didn't miss it.

Going back to C9, I took the (backwards) route that should have been used to C8, avoiding the climb again. Lost time by staying on the trails, but it was safe. C10 should have been a good leg for me, but I had no legs after yesterday and here it showed the most. Then when I got to the edge of the yellow, there was no flag. Came back out to the trail and measured more carefully, but wound up in the same spot, so I busted thru the green to find the reentrant, took a couple steps towards it and spotted the flag: far from the center of the circle (probably right at the edge). At least that made an easier run to C11. No problem with C12, but not a good line leaving it. Then it was just try to hustle in on my dead legs. Did manage to break 10 min/km, so not terrible.

Saturday Oct 1, 2011 #

9 AM

Running 2:47:00 [2] 18.65 mi (8:57 / mi) +180m 8:42 / mi

Running (and walking) around during the McQuaid Invitational. Got there in time for Race #2 and stayed thru the rest of the day.

More later...

Friday Sep 30, 2011 #

Running 31:34 [2] 3.51 mi (9:00 / mi)

Very easy run at Webster Park during practice, while the kiddies were out for an easy one ahead of tomorrow's McQuaid Invitational.

Didn't think I was going to make practice - had jury duty and forgot to call until I was already at work this AM, and had to be there by 8:30. Got into the jury box while they asked a bunch of questions and bounced a bunch of people. After lunch we were delayed and they finally told all of us that were remaining to go away. Just in time for me to get to practice!

Thursday Sep 29, 2011 #

4 PM

Running tempo 33:11 intensity: (52 @0) + (1:19 @1) + (1:09 @2) + (9:36 @3) + (17:37 @4) + (2:38 @5) 3.69 mi (9:00 / mi) +52m 8:37 / mi
ahr:150 max:188

Cruise intervals with the team during practice at Webster Park. Wanted to keep things a little flatter ahead of McQuaid, but the field across Holt seemed a little too boring, so I wheeled the "upper Mallery loop" to create a 1/2 mile loop. I planned on doing 6 with the team, but I had forgotten to give the Garmin to Zach, so for the first one I had to run to the shelter (hard, in 2:00) and back, since I didn't want to leave it out, especially with the Gates-Chili bus in the lot, since the finish line was a few feet from the Garmin.

I joined the 2nd in process and then ran behind the 3rd group - Val, Amanda, Phil, Jacob De, Ray and others in between (Alex C, ?). I couldn't keep up early in the intervals, but closed the gap during the later part.

Running 11:36 intensity: (9:36 @2) + (2:00 @5) 1.49 mi (7:47 / mi)

Wasn't wearing the Garmin when I jogged over to the field and measured the 1/2 mile loop, plus some extra scouting. More importantly, I wasn't wearing it for the hard 2 minute run back to the shelter to rescue it.
6 PM

Hashing 56:00 [2] 6.29 mi (8:54 / mi) +33m 8:46 / mi

RH3 from just off Lyell Ave, west of 390. I got there 4 minutes late and, unbeknownst to me, they had moved the gathering place to the other side of the plaza. I started out checking out the park, found a BN, but it was clear it was the end of the trail, so I headed out to Lyell and checked some side roads, found some flour but it ended, so I went back to Lyell and headed toward the canal on Lee. Found trail and followed it forward until it was clear the pack had not been thru, then ran backwards until I found the pack and finished up.

It turns out that the rain had washed away much of the flour, of course, so that's why I had trouble finding trail.

Wednesday Sep 28, 2011 #

4 PM

Running 35:29 [2] 4.17 mi (8:30 / mi)

Easy run at Webster Park during practice. It was a little short because we had thunder delays. Sometimes Freshman Friday falls on a Wednesday...

Tuesday Sep 27, 2011 #

4 PM

Running 37:40 intensity: (19:02 @2) + (14:54 @3) + (3:44 @4) 4.13 mi (9:07 / mi) +91m 8:32 / mi
ahr:105 max:153

Running around during our meet at Mendon East. It was almost a great day. Our boys came within 27-28 of upending Penfield. And then the girls wound up having a shot at Penfield. Our girls moved up and closed the gap to 26-29, but our 4-5 couldn't catch their 4th. The final score was 25-30, but given Penfield was 14th in the tullyrunners preseason ranking (9th in Class A), that means our girls have really stepped up (especially given, unlike most teams, we spot them 1-2 with their studs up front).

Running warm up/down 6:00 [3] 0.75 mi (8:00 / mi)

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