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Training Log: bishop22

In the last 7 days:

activity # timemileskm+m
  Biking2 1:33:06 24.03 38.67
  Orienteering1 1:29:52 6.35(14:09) 10.22(8:48) 101
  Swimming2 1:28:00 2.11(41:42) 3.4(25:55)
  Running1 37:43 3.5(10:47) 5.63(6:42)
  Total6 5:08:41 35.99 57.92 101
  [1-5]6 5:08:34
averages - weight:178.8lbs
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Tuesday Nov 13 #

Note
weight:178lbs (rest day)

Took the day off - partly because my foot needed a break, and partly because I went from work to Luke's XC banquet to Luke's hockey practice (in the snow) and home after 10:15pm.

Monday Nov 12 #

8 PM

Swimming 42:00 [3] 0.97 mi (43:18 / mi)
weight:180lbs

~4:20/8:38
1:32,31,31,30,30,29 (pull)
51,48,50,75 (kick)
3:37

Sunday Nov 11 #

10 AM

Biking 10:22 [3] 2.91 mi (3:34 / mi)
ahr:115 max:125 weight:178lbs

P=156, C=72
With 170 pacer for the season lead.

Biking 30:56 [3] 8.38 mi (3:41 / mi)
ahr:115 max:132

P=148, C=64
Legs were really heavy from last night, so I just used the 160 pacer as a minimum threshold and still took the season lead by about 50 seconds.

Biking 5:00 [2] 1.0 mi (5:00 / mi)

P=92, C=58
44,565 Points in 5 minutes (tactics) of Dragons Return

Biking warm up/down 2:30 [2] 0.5 mi (5:00 / mi)

Saturday Nov 10 #

11 AM

Swimming 46:00 [3] 1.14 mi (40:21 / mi)
weight:180lbs

>4:15/8:35
1:30,30 (pull)
1:39,39,40,41
3:32,29
1:46 IM

So, the lights went out during my second 100 and the lifeguard said to stay in the shallow end, so the remaining 100s were with flip turns at the halfway point. I also did one 50 IM in the shallow end before the lights came back on and I was able to resume a normal workout.
6 PM

Orienteering 1:08:32 intensity: (2:46 @1) + (14:33 @2) + (26:51 @3) + (16:16 @4) + (8:06 @5) 5.09 mi (13:28 / mi) +101m 12:41 / mi
ahr:142 max:167

ROC Night-O at Ellison Park

We had 90 minutes and the map was just the north side of Blossom, so it was clear that I could get all of the controls. A twist was announced which included a high-point bonus control that was on a map at control 119, so I started out 118-119 and when I arrived, there was no map. After giving up, I did the rest of the course, only to find out that they had put the map at 117. Since it was close, I checked it out but the bonus control was far away, adding 12 minutes to my original finish time (would have cost less than 2 if I hit the control on my original loop).

104 was in the wrong place, so I lost time there. My only other real error was in tactics - I did not check out the whole map in time to realize that I should have allowed myself to take the road back from 111 to finish up the main parking lot area controls, so I hadn't picked up 107, 129 and that meant a 250m out, then back to get 111.

Orienteering 21:20 intensity: (10:48 @1) + (5:54 @2) + (4:38 @3) 1.26 mi (16:56 / mi)
ahr:117 max:143

Flag pick-up after I warmed my feet up (it was very soggy out on the course).

Friday Nov 9 #

12 PM

Biking 8:21 [3] 2.36 mi (3:32 / mi)
ahr:119 max:119 weight:178lbs

P=152,C=66
With 170 pacer put me well ahead of the season leader.

Biking 28:37 [3] 8.38 mi (3:25 / mi)
ahr:133 max:149

P=176, C=68
Battled with the 190 pacer, and made sure that I was ahead at every mile marker. Way ahead of the season leader on this course, but my slowest time ever.

Biking tempo 5:00 [2]

P=105, C=60
40,996 Points on Maze Mania Tactics. Didn't really try to score, but stumbled on a chest next to a 4x score, so picked up 20K points instantly.

Biking warm up/down 2:20 [2] 0.5 mi (4:40 / mi)

Thursday Nov 8 #

7 PM

Running 37:43 intensity: (7 @0) + (5:07 @1) + (19:36 @2) + (5:33 @3) + (5:35 @4) + (1:45 @5) 3.5 mi (10:47 / mi)
ahr:132 max:166

Did exactly half of the workout that I had Luke do today:
2x400R, 800T, 2x400R
Did the 400s at 8mph and the 800 at 6.6mph.

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