Training Log Archive: bishop22In the 7 days ending Apr 28, 2018:
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Saturday Apr 28, 2018 #
12 PM
Orienteering race 1:10:56 3.94 mi (18:00 / mi) +395m 13:44 / mi
ahr:140 max:178
Troll Cup at Mt. Tom - Green X
C1 was my kind of control! Very runnable with easy to read contours. Missed C2 to the right, but recovered ok.
C5 was a bad miss as I wasn't careful enough after hitting the last stream. C6 required going up across 22 contour lines, so I had to walk the whole way.
Got distracted by traffic late in the course and lost 2+ minutes on each of C9 & C11.
So, decent overall but should have been better. Mitch will start 6 secs ahead of me for the chase tomorrow and we should have about 5 guys in under 1:45 ahead.
C1 was my kind of control! Very runnable with easy to read contours. Missed C2 to the right, but recovered ok.
C5 was a bad miss as I wasn't careful enough after hitting the last stream. C6 required going up across 22 contour lines, so I had to walk the whole way.
Got distracted by traffic late in the course and lost 2+ minutes on each of C9 & C11.
So, decent overall but should have been better. Mitch will start 6 secs ahead of me for the chase tomorrow and we should have about 5 guys in under 1:45 ahead.
Friday Apr 27, 2018 #
7 AM
Swimming 40:00 [3] 0.97 mi (41:14 / mi)
weight:176lbs
4:26/8:50
1:33,35,35,35,32,31 (pull)
3:38,26
Fairly easy swim ahead of this weekend's orienteering event.
1:33,35,35,35,32,31 (pull)
3:38,26
Fairly easy swim ahead of this weekend's orienteering event.
Thursday Apr 26, 2018 #
11 AM
Running 32:25 3.2 mi (10:08 / mi) +5m 10:05 / mi
ahr:144 max:171 weight:176lbs
First lunchtime run back at Xerox! I was able to use the showers in the next building, so went from there, and I ran on the newer portion of the Hojack trail for the first time. I alternated about 1/2 mile of jogging and 30s of walking. Tried to go a little harder on the middle 2 (of the 6) and was able to keep a better pace on the way back since it was with the wind.
Wednesday Apr 25, 2018 #
7 PM
Swimming 1:15:00 [3] 1.56 mi (48:04 / mi)
weight:177lbs
Another day, another track meet. Drove down to Victor after work, but Schroeder didn't put forth that much effort after having the meet yesterday too. A couple of the top distance guys sat out completely.
On the way home I stopped at the Eastside Y and did last Sunday's master's workout.
400 w/up (25 fl, 50 ba, 75 br, 100 fr and back down), safely under 8:00
2x300 pull 30 sec recovery - 4:54, 4:51
5x50 on 1:10 - 43,42,42,40,40
2x300 head up every 4th lap
8x50 on 1:20 kicking on wall between
8x25 sprint second half on 35 - 19 drifting up to 21
6x50 on 60 even hard 45,43,49,42,49,45
100 w/dn
On the way home I stopped at the Eastside Y and did last Sunday's master's workout.
400 w/up (25 fl, 50 ba, 75 br, 100 fr and back down), safely under 8:00
2x300 pull 30 sec recovery - 4:54, 4:51
5x50 on 1:10 - 43,42,42,40,40
2x300 head up every 4th lap
8x50 on 1:20 kicking on wall between
8x25 sprint second half on 35 - 19 drifting up to 21
6x50 on 60 even hard 45,43,49,42,49,45
100 w/dn
Tuesday Apr 24, 2018 #
7 PM
Running 35:43 3.11 mi (11:29 / mi) +65m 10:47 / mi
ahr:146 max:175 weight:176lbs
Although it looks like Luke is out for the season, I went down to Rush-Henrietta to watch most of the track meet. Neither the Webster boys nor girls won a single event on the track (but we won some field events, and would have won the long jump if we selected the proper 4 varsity guys - a JV guy jumped over 21 feet).
After the relays I went over to Mendon Ponds for a short jog with 1 min walking breaks after each mile. Great evening for it!
After the relays I went over to Mendon Ponds for a short jog with 1 min walking breaks after each mile. Great evening for it!
Monday Apr 23, 2018 #
6 PM
Biking 45:57 10.53 mi (4:22 / mi) +41m 4:19 / mi
ahr:118 max:162 weight:176lbs
This morning a Buffalo TV weather reporter said that if it hit 70 degrees today, it would be the first time in 182 days. I'm not certain, but Rochester was probably in the same boat. Not sure if it hit 70, but it was close after work, so I decided to bike outdoors instead of at the Y. Unfortunately the quick release was missing from the back tire of Luke's bike. I texted Coop and he said I could just pull one from another bike, so I did, and I was off!
Sunday Apr 22, 2018 #
8 AM
Walking 12:01 0.68 mi (17:41 / mi) +32m 15:25 / mi
ahr:111 max:137
Walk / jog to the start.
Orienteering 1:24:43 4.28 mi (19:48 / mi) +191m 17:23 / mi
ahr:135 max:178
West Point Day 2 - Green Y course.
Much better than yesterday. Only real miss was C2 where I went too far left, knew it, but decided to check even farther left anyway. I did lose time near the end of C5 when I heard someone below me and doubted myself, and messed around in the mountain laurel for a couple of minutes before going back up. Finally, lost time on C9 trying to battle through the crap near the clearing before retreating and going around.
Much better than yesterday. Only real miss was C2 where I went too far left, knew it, but decided to check even farther left anyway. I did lose time near the end of C5 when I heard someone below me and doubted myself, and messed around in the mountain laurel for a couple of minutes before going back up. Finally, lost time on C9 trying to battle through the crap near the clearing before retreating and going around.