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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: bishop22

In the 7 days ending Oct 6, 2019:

activity # timemileskm+m
  Orienteering3 3:12:16 11.4(16:52) 18.35(10:29) 139
  Coaching2 1:34:32 6.22(15:12) 10.01(9:27) 13
  Running1 33:36 2.54(13:15) 4.08(8:14) 1
  Hard Core1 15:00
  Total7 5:35:24 20.15 32.43 153
  [1-5]7 5:33:58
averages - weight:179.5lbs

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MoTuWeThFrSaSu

Sunday Oct 6, 2019 #

10 AM

Orienteering race 1:04:13 intensity: (4:34 @1) + (28:05 @2) + (11:47 @3) + (17:11 @4) + (2:36 @5) 4.39 mi (14:38 / mi) +49m 14:08 / mi
ahr:138 max:178

Fun race at Webster Park to make it worth it for the out-of-towners that came for yesterday's NRE. It was a mass start race with a similar flow for all courses, so you would merge with other courses, then separate again throughout the course.

I made a 3+ min error on #6 because I saw the circle, ran to the spot that I thought it represented without reading the map, and found out that I was wrong.

Made a good choice to the go control, taking the main trail out to the road, due to running the area during so many XC practices over the years, and I beat Don to the control, but then he destroyed me going up the hill to the finish. I really need to improve my fitness.


Green - Splits

Saturday Oct 5, 2019 #

Event: ROC - Alasa Farms NRE
 
1 PM

Orienteering 1:36:33 intensity: (25:17 @1) + (51:38 @2) + (11:12 @3) + (6:31 @4) + (1:55 @5) 4.33 mi (22:18 / mi) +90m 20:57 / mi
ahr:127 max:166 weight:182lbs


Green - Splits

Friday Oct 4, 2019 #

Note
weight:179lbs (rest day)

Decided not to jog around much during practice today.

Thursday Oct 3, 2019 #

6 PM

Orienteering 31:30 intensity: (4:31 @1) + (3:36 @2) + (11:31 @3) + (11:00 @4) + (52 @5) 2.68 mi (11:45 / mi)
ahr:140 max:169 weight:178lbs

Wednesday Oct 2, 2019 #

5 PM

Coaching 29:13 intensity: (3:36 @1) + (10:40 @2) + (9:32 @3) + (4:12 @4) + (1:13 @5) 2.0 mi (14:36 / mi)
ahr:136 max:170 weight:178lbs

Running around during the girls race at Black Creek Park. They ran well to put up convincing victories, including an 18-40 score over Penfield!

Coaching 26:10 intensity: (10:46 @1) + (12:46 @2) + (2:17 @3) + (21 @4) 1.71 mi (15:19 / mi) +2m 15:17 / mi
ahr:117 max:151

Tuesday Oct 1, 2019 #

4 PM

Running 27:56 intensity: (3 @0) + (6:42 @1) + (16:54 @2) + (4:17 @3) 2.03 mi (13:46 / mi) +1m 13:44 / mi
ahr:125 max:145 weight:180lbs

My left knee was a little sore from jumping over the third mini-hurdle yesterday, but I was able to jog a bit and then pull off 4x200m with the last once at a post-surgery PR of 43 seconds (others were 51,43 (about 4 seconds short), and 48).

Running 5:40 intensity: (12 @0) + (9 @1) + (5:19 @2) 0.51 mi (11:12 / mi)
ahr:129 max:137

6 PM

Hard Core 15:00 [3]

Did the first row of core exercises a little better than last week, with 2 sets of push-ups interspersed.

Monday Sep 30, 2019 #

4 PM

Coaching 12:25 intensity: (1:11 @0) + (2:40 @1) + (6:42 @2) + (1:52 @3) 0.69 mi (18:00 / mi)
ahr:117 max:141 weight:180lbs

Coaching 26:44 intensity: (20:00 @1) + (6:36 @2) + (8 @3) 1.82 mi (14:41 / mi) +11m 14:25 / mi
ahr:87 max:141

Moving around during the Kenyan surge drills workout at Webster Park.

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