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Training Log Archive: bishop22

In the 7 days ending Mar 27, 2015:

activity # timemileskm+m
  Orienteering3 3:09:16 9.39(20:09) 15.11(12:31) 23917 /23c73%
  Biking2 1:29:42 24.08(3:44) 38.75(2:19)
  Running2 38:08 3.63(10:30) 5.84(6:32) 5
  Total6 5:17:06 37.1(8:33) 59.71(5:19) 24417 /23c73%
averages - sleep:176

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Friday Mar 27, 2015 #

4 PM

Orienteering race 31:20 [5] *** 2.9 km (10:48 / km)

Flying Pig - US Champs Sprint (Green) at Morehead State

Was able to run, albeit slowly, essentially the whole way. Made several big mistakes. At C6, I was headed the right way, but saw a flag across a gap on the next building (awfully close together) and went over there, which involved going around a path, punching, starting away, realizing it was probably wrong, going back and checking the code, then going to the correct control.

At C16 or so, I went to the building too far east and checked a couple of crevices before realizing my error.

For C20, I thought there was a gap leading up to the control between the buildings, but there was not, so I had to go around the round building and come back. zach passed me on this stretch.

Lost about 5 minutes in errors and about the same from not being able to run 7 min mile pace in a race.

Thursday Mar 26, 2015 #

12 PM

Biking 16:39 [3] 5.0 mi (3:20 / mi)

P=174, C=73
Kept it pretty casual with the races the next three days.

Biking 19:38 [3] 5.43 mi (3:37 / mi)
ahr:116 max:141

P=163, C=71
More easy riding (just stayed ahead of 180).

Biking warm up/down 2:00 [2] 0.5 mi (4:00 / mi)

Running 2:30 [3] 0.41 mi (6:06 / mi)

Did 6 strides on the field house field, just to make sure legs and Achilles are OK for the weekend.

Wednesday Mar 25, 2015 #

9 PM

Running 35:38 intensity: (6:00 @1) + (29:38 @3) 3.22 mi (11:04 / mi) +5m 11:01 / mi

First night run in the village in years (literally). Easy jog + walk covering 18 different streets. Ran late, after getting back from speaking to a class at Houghton College. Did 4 min on, 1 min walk, except 6th one was 6 min because I forgot and then didn't want to walk on Main St.

Tuesday Mar 24, 2015 #

(rest day)

A day off was not a bad idea and I went straight from work to Luke's final travel hockey party - he's going to pull back to house next year to make more time available for basketball.

Monday Mar 23, 2015 #

6 PM

Biking 18:21 [4] 4.53 mi (4:03 / mi)
ahr:129 max:150 slept:176.0

P=200, C=70
Because of the races over the weekend, I was just going to slack off with the 180 pacer, but a half mile in, my ghost was right there, so I decided to hang with him for a while. Next thing you know, I have a lead and held it to the end. So, my legs were not the limiting factor over the weekend, as they felt decent during this ride.

Biking 20:04 [3] 5.37 mi (3:44 / mi)
ahr:118 max:146

P=173, C=70
Used the 190 pacer as the minimum effort and stayed safely ahead throughout.

Biking 10:00 [2] 2.5 mi (4:00 / mi)
ahr:82 max:128

P=112, C=61
Just an easy cruise on the Dragons Island game. 5 or 10 more minutes will unlock the next game.

Biking warm up/down 3:00 [2] 0.75 mi (4:00 / mi)

0.5 after first course; 0.25 after second.

Sunday Mar 22, 2015 #

Orienteering 1:16:32 [3] 5.5 km (13:55 / km)

Fox Chaser 2, Day 2 at Tyler Arboretum - Green X

Achilles remained in reasonable shape, although people commented on my limping before and after the race, so there was still something going on. Worst leg was C8, where I lost over 90 seconds after losing a shoe in the muck, recovering it and getting it back on. That caused me to lose my precise location and I ended up crossing the creek too early and getting hung up in some green.

I did have to walk up some hills to protect the achilles. Did not want to repeat the 12/27 episode.

My sprint to the finish was awesome - 30 seconds for the 6th best time on the course, my best leg.

Zach wound up 2nd to JHW, and Luke was 5th overall as he fell victim to being the first starter and missed a trail that was covered in snow and hadn't been traveled on yet. Lost more than enough time to fall from 3rd to 5th.

Saturday Mar 21, 2015 #

11 AM

Orienteering race 1:21:24 [3] 4.17 mi (19:31 / mi) +239m 16:34 / mi

Fox Chaser 2 at Ridley Creek State Park

Was a little more mobile than I expected. The hills (almost 5% climb) and snow forced a natural limitation to my running that kept me in check. But I felt good enough that I looked for trail routes that added distance and avoided climb or green.

I think I was 5th in M50, which is a nice start to a comeback.

Zach and Luke were each 4th in their IC and IS categories, with a shot to move up tomorrow.

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