Training Archive: bishop22In the 30 days ending 2006-04-30:
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| S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | |||||||||||||||||||||||||||||||||||||||
Sunday Apr 30 | ||
| Orienteering race 1:59:44 [4] *** 11.42 km (10:29 / km) +380m 8:59 / km | |
| spiked:14/17c slept:7.0 | ||
| Quite a bit better than yesterday, but I still left a lot of potential improvement out there. For example, I climbed several extra contours on the way to C4. I kept seeing Rob at different controls, although I never saw him while traveling between controls. Also, I didn't realize how much harder I could have been running until someone passed me on an uphill on the long leg to C14 - I had no trouble staying just behind him the rest of the way, and almost beat him to the flag when he cut in too early. He went straight towards C16, while I headed up the path and attacked from the nearby field - I assume he snuck past me there. | ||
| Running warm up/down 10:00 [2] 1.18 mi (8:28 / mi) | |
| Just a short warm-up, then I felt surprisingly good afterwards and did a little jogging. Another indication that I did not push nearly hard enough during the race. | ||
RedX - Splits | ||
Saturday Apr 29 | ||
| Event: US Short and Long Championships | ||
| Orienteering race 56:35 [4] *** 4.1 km (13:48 / km) +140m 11:47 / km | |
| spiked:12/16c slept:5.75 | ||
| US Short Championship at Thacher State Park. Not a good run. Started poorly with C2, which I overran (excitement lenghtened my stride). I also had a problem going to C3 - didn't notice the cliff off to the right on the map until I got to it in real life - I had drifted right on purpose to avoid some of the climb. I am not happy with the C4 setup. I ran to the oval depression on the map, since that was the clue, but the bag turned out to be at the shallow depression on the map - not sure why they had different symbols, they seemed to be the same size. I lost a couple of minutes going to C9 - I ran low, on the trail, which was good, but I didn't have a good feature picked out to trigger my climb. C11 was a disaster. Since it was only ~80m, I was too casual about direction - thought I could use the force, I guess. Got to do some running the rest of the way, anyway. Plenty left in the tank for tomorrow (which I'll need, since I'll be out for well over 2 hours, most likely).
Splits (I can't measure the leg lengths just this minute to enter the race): 38, 4:14 (lost at least 2 minutes), 10:48 (lost over a minute), 13:51, 14:33, 15:55, 19:26, 23:07, 30:47 (lost ~2 minutes), 35:53 (lost ~1), 41:41 (lost ~4 minutes), 44:44, 48:42, ~52:30, ~55:20, 56:28, 56:35 | ||
| Running warm up/down 15:00 [2] 1.67 mi (8:59 / mi) | |
Red - Splits | ||
Friday Apr 28 | ||
| Swimming 37:16 [3] 1.02 mi (36:31 / mi) | |
| Easy swim ahead of this weekend's races.
4:10/8:14 1:28,30,28,8,6 (on 2) 3:28,20 | ||
Thursday Apr 27 | ||
| Running 31:15 [2] 4.0 mi (7:48 / mi) | |
| slept:7.5 weight:166lbs | ||
| Gerbil at Bayview - easy, mostly at 7.5mph, 1 mile at 8, and some 9mph strides (roughly 4x20-30sec). | ||
Wednesday Apr 26 | ||
| Running 33:54 [2] 4.1 mi (8:15 / mi) | |
| slept:166.0 | ||
| Easy run over to the soccer stadium and back - looks like they have plenty to do to have it ready for the June 3 game. | ||
Tuesday Apr 25 | ||
| Swimming 28:50 [3] 0.85 mi (33:55 / mi) | |
| rhr:42 slept:6.5 weight:166lbs | ||
| Squeezed in a brief swim at lunch, between meetings.
3:56/7:56 1:30,1,1,0,0 (on 1:45) 3:20,15 (on 3:45) | ||
| Orienteering 59:22 [3] *** 6.6 km (9:00 / km) | |
| spiked:10/12c | ||
| Drove over to Buffalo for their training session. Jackie had set up a nice window-o for Walt, Pat and me. I spiked the first control, but it said Canisius College ROTC on it, so I wasn't sure it was right and had to run past the control to a fence to verify I was in the right spot. I knew I wandered right toward C2, but I still felt a need to look further right when I hit the stream - lost a few minutes there. Only other miss was on C10, when I missed just right, which put me on the wrong side of a gully, and after scratching my head for a minute, I ran around to the control - falling back behind some casual walkers I had passed midway thru the leg.
This will easily be a record month for the number of runs on maps - 13 already, with 2 more planned for this weekend. | ||
Monday Apr 24 | ||
| Note | |
| (rest day) | ||
| No time to fit in a workout, since the day included rising at 4:35am and flying from Asheville to Rochester via Cinci, then straight to work (~10am), then dropping Chelsea at softball before driving to Buffalo to see the Sabres thrash the Flyers, 8-2, including hat tricks by JP [Dumont] and JP (Jason Pominville) - not sure how often dual hat tricks have been done in a playoff game - and arriving home at 11:20pm. | ||
Sunday Apr 23 | ||
| Orienteering race 1:54:12 [4] *** 8.3 km (13:46 / km) +320m 11:32 / km | |
| spiked:14/19c slept:6.5 | ||
| Day 2 of the Blue Ridge Challenge, Red course. Was delayed right from the start - my route of choice would have been to run back past the call-up lines to the dirt road, but I didn't want to look stupid, so I navigated (slowly) thru the terrain. Clicked off the next few controls pretty cautiously, then had a big boom at C8 - after crossing the creek twice, and battling mountain laurel, I found myself bailing left to the trail, anyway. Then I thought I was at a trail intersection, so I made my attack, only to hit a trail, and finally figure out that I hadn't actually reached the intersection - just fooled by an unmapped, or false, trail. For C12, I went past C16 as planned, but followed a mountain laurel boundary that led me within sight of the house (which I could not find on the map for a couple of minutes). Next problem was C15 - I came down by the big cliff, then saw the rocky spur, and ran out it, not realizing (until just now, in fact, that the clue said "top" of the spur), so I had to climb back up the spur, and still had trouble spotting it. Chose to run around (past the finish) to get to C18. Turned out to be a good choice for me, even though I was running out of gas, since that dark green-infested leg would have been trouble for me. John Campbell went a more direct route and passed me, but I'm sure I would have lost more time going straight. A youngster punched the GO control just before me, so I tried to go with him, but all it got me was hyperventilation (a first for me). Well, it did also give me a 4-5 second split victory over Nate.
I think I need to invest in gaiters. My shins really took a beating running thru some of the green areas. Nate had a terrific run, to grab the fastest yellow of the day, and it was fast enough to move up from 3rd and claim the US Interscholastic Jr. High championship. Zach had one big error (3-4 minutes?), but other than that, was really quick again. Patty extended her lead to win her age group, but Walt struggled big-time on Brown C2, and was not able to retain his podium position from Day 1. | ||
| Running 14:00 [2] 1.65 mi (8:28 / mi) | |
| Well, they fooled me today - yesterday's "15 minutes" to the start was just over 400m; today's "30 minutes" was just about a mile. I did some jogging and walking toward the start with Nate, but when we were not in sight after 10 minutes, I had to turn around, so I could get back and send Zach on his way. Then I suited up and jogged after him. By the time I caught him, his start time was getting close, and no start was in sight, so we jogged a little quicker, and got there about 20 seconds after he was called up, giving him a little time to recover before his start. But he's young, he can handle it. | ||
Saturday Apr 22 | ||
| Event: Blue Ridge Classic and Interscholastics | ||
| Orienteering race 1:59:35 [4] *** 7.3 km (16:23 / km) +315m 13:28 / km | |
| 13c | ||
| Blue Ridge Challenge Day 1 Red.
Comments to follow - for now, suffice it to say I failed to avoid the green. | ||
| Running warm up/down 10:00 [2] 1.11 mi (9:00 / mi) | |
| w/up before race - several trips between the car and the start. | ||
Friday Apr 21 | ||
| Orienteering race 24:37 [4] *** 2.09 km (11:47 / km) | |
| spiked:8/11c | ||
| Comments to follow. | ||
| Running warm up/down 20:00 [2] 2.22 mi (9:00 / mi) | |
| Warmed up with Nate before the sprint. Afterwards, jogged out and found Zach, and followed him the rest of the way, since it was his first solo effort above White. | ||
Sprint - Splits | ||
Thursday Apr 20 | ||
| Hashing 1:15:00 [2] 6.0 mi (12:29 / mi) | |
| Shiggy-filled hash down in Mendon. Downside was that someone swiped our stocked cooler from the first beer stop. Luckily, it was only the first of two, and we were able to finish a beer at the second stop before getting kicked out of the [private] park - I think none of the members that were with us wanted to 'fess up. | ||
Wednesday Apr 19 | ||
| Orienteering 50:52 [3] *** 5.65 km (9:00 / km) | |
| spiked:8/9c slept:7.75 weight:168lbs | ||
| ROC training session at Webster Park. We set out 7 controls, did the loop and met back in the middle. I reran my first control, since I had time, and I tried straight vs the original trail route, but was slower.
11:49 to set control, then splits: 6:20, 3:40, 3:10, 3:18, 2:54, 4:15, 2:40, 7:12 (re-run), 5:31 to meeting place. | ||
Tuesday Apr 18 | ||
| Swimming 40:52 [3] 1.14 mi (35:50 / mi) | |
| slept:5.0 weight:168lbs | ||
| Up until 2am doing taxes - not bad, considering I didn't find the forms until about 9:30pm. This AMT crap has to stop - my taxes are over 15% higher because of the AMT. Sucks to live in a high tax state (high income tax, high property tax) with 4 kids under these rules.
Easy swim. Collarbone area still sore. 4:01/8:00 1:29,30,0,1,1,0,29 (on 1:45) 3:23,21 | ||
| Orienteering 38:57 [3] *** 4.58 km (8:30 / km) | |
| spiked:10/11c | ||
| Drove over to Buffalo for their training session at Chestnut Ridge. Jackie had set up a corridor-o - the first half was pretty straight-forward (a ton of beginners showed up for the training and did the first half with the whole map), second half was great practice for me - a park road saved me the one time I unintentionally ran off the map. Pace is an estimate.
Splits: 2:07, 4:27, 6:53, 8:24, 11:29, 13:32, 15:23, 18:59, 23:07, 26:35, 28:33, 38:57 | ||
Monday Apr 17 | ||
| Running 43:30 [2] 5.12 mi (8:30 / mi) | |
| slept:6.75 weight:167lbs | ||
| Easy run over to the "new" entrance to Bay Park East, then guessed at best route north to main road up to parking loop and home. Nice mix of terrain and trail runnning. | ||
Sunday Apr 16 | ||
| Note | |
| slept:7.0 weight:167lbs (rest day) | ||
| Ate too much at brunch to fit in a run before watching (TV) the Sabres trounce the Leafs. | ||
Saturday Apr 15 | ||
| Orienteering race 1:00:45 [4] *** 8.7 km (6:59 / km) +150m 6:26 / km | |
| spiked:8/10c slept:7.0 | ||
| Cruised over to Syracuse for the CNYO meet at Green Lakes State Park. Nice course for me - plenty of running thru rough open land. Went higher than Eric in the reentrant for C1 - based on control description rather than control circle. Pretty smooth until C7 where I was a little slow recognizing the open area backstop. Only other significant error was popping up the hill a little early to C9, and taking a bit of time to recognize that I needed to run along the ridge with a trail to catch me.
Splits: 7:05, 12:43, 15:51 22:56, 27:30, 33:04 41:07, 47:58, 55:21 60:36, 60:45 | ||
| Running warm up/down 34:00 [2] 3.78 mi (8:59 / mi) | |
| W/up 12 minutes, then ran (memory-o style) the first half of yellow and back for 22 minutes as a warm-down. | ||
Friday Apr 14 | ||
| Note | |
| (rest day) | ||
| A "Good" day to take off. I think I'm going to head over to Syracuse for the CNYO meet tomorrow. Last time I was in Green Lakes State Park was for the XC State meet in 1979! | ||
Thursday Apr 13 | ||
| Running intervals 12:46 [4] 2.04 mi (6:14 / mi) | |
| slept:5.5 | ||
| GTA with Erik, JV and Dennis. Did 3 resorvoir loops in 4:13, 4:16, 4:17, with only 1:18, 1:15 recovery for me. Then it was onto... | ||
| Running hills 5:02 [5] 0.56 mi (8:59 / mi) +80m 3:52 / km | |
| 4 hills (left, up the path) in 76, 74, 73, 79. | ||
| Running 10:37 [2] 1.06 mi (10:00 / mi) | |
| Recovery between intervals and hills. | ||
| Running 19:15 [3] 2.5 mi (7:41 / mi) | |
| To and from Cobbs Hill park. | ||
Wednesday Apr 12 | ||
| Running 39:02 [2] 5.0 mi (7:48 / mi) | |
| slept:8.5 weight:167lbs | ||
| Easy run up the river and back. Probably half of the time difference was due to wind direction.
Out Back path-5:13 4:29 Ford-7:07 6:32 turn-8:03 7:35 | ||
Tuesday Apr 11 | ||
| Running 27:53 [4] 3.85 mi (7:14 / mi) | |
| rhr:41 slept:6.5 weight:168lbs | ||
| E-C-P. Wanted to go longer, but I only had 58 minutes between meetings. I guess this is tempo pace these days...
6:48 (8:01 pace) 13:03 (7:09) 20:38 (7:00) 27:53 (6:56) | ||
Monday Apr 10 | ||
| Swimming 43:25 [3] 1.25 mi (34:44 / mi) | |
| slept:7.0 weight:166lbs | ||
| 4:03/8:06
1:26,9,9,30,0,26,7 (on 1:50) 3:22,18,17 (on 3:45) Shoulder area sore at the beginning, but loosened up somewhat. | ||
Sunday Apr 9 | ||
| Orienteering race 1:22:05 [4] *** 8.73 km (9:24 / km) +310m 7:59 / km | |
| spiked:16/19c slept:7.0 | ||
| Not a bad race - made the podium for the first time at an A-meet! Of course, I wasn't announced because they tried to award first place to someone who only competed on Red on Sunday, so I had to stick around to clear things up.
Struggled on the way to C1, and almost got turned around, but straightened things out. Then there was a lot more running than yesterday - these woods were MUCH cleaner and much more runnable. I spent too much time walking from C8 to C9 and C10 - need to find a way to run more constantly on these long, but tricky and rocky legs. I was real happy with my run from 10 thru the finish. | ||
| Running warm up/down 10:00 [2] 1.11 mi (9:00 / mi) | |
| Before race. No warm-down - I stepped badly on a rock during the race, and my little toe is screaming anytime it accidentally rolls under my foot a bit. | ||
Red 2 - Splits | ||
Saturday Apr 8 | ||
| Event: NEOC Spring Rock Festival and Intercollegiates | ||
| Orienteering race 58:29 [4] *** 4.7 km (12:27 / km) +125m 10:59 / km | |
| spiked:13/17c slept:6.5 | ||
| NEOC Day 1 Red at Wells State Park. Never really got to run - the white was light green and I spent a lot of time hunched over. Struggled early - I was not expecting the map to look the way it did (not used to all the rock, and the colors seemed different for some reason). Got distracted when other people were around. | ||
| Running warm up/down 20:00 [2] 2.22 mi (9:00 / mi) | |
| Before and after Red course.
| ||
| Orienteering race 19:40 [5] *** 2.16 mi (9:05 / mi) +105m 4:55 / km | |
| spiked:6/9c | ||
| Sprint Relay at Wells State Park. Nate led off in about 25 minutes, putting us back a ways. I got 1 very quickly but struggled leaving the control and ended up running all the way around to the right, slowly came back, but aimed wrong to 8 and a cadet beat me there - the cadet whose partner Nate had outkicked. I beat him to 9, but struggled with the punch and lost most of the lead, then he caught me on the uphill to the finish. Walt went last, but ended up running off the map and mp'ing. | ||
| Running warm up/down 9:00 [2] 1.0 mi (9:00 / mi) | |
| Before sprint. | ||
Red Day 1 - Splits | ||
Sprint C - Splits | ||
Friday Apr 7 | ||
| Swimming 32:53 [2] 0.91 mi (36:07 / mi) | |
| slept:6.75 weight:168lbs | ||
| Easy swim ahead of the weekend races. Collar bone sore again.
4:03/8:02 1:31,1,5,4,4 (on 1:45) 3:25,22 | ||
Thursday Apr 6 | ||
| Running 39:45 [3] 5.33 mi (7:27 / mi) | |
| slept:6.25 | ||
| GTA with Erik, Frank, JV and Vinny. Wanted to hang with them for 20 minutes, but I only made it 16 (avg 7:00 pace, inlcuding Cobbs Hill and two surges), before I had to save myself for the weekend. Ran the rest at 7:47 pace. Still residual soreness from last weekend. | ||
Wednesday Apr 5 | ||
| Running 48:19 [2] 5.92 mi (8:09 / mi) | |
| rhr:42 slept:6.75 weight:168lbs | ||
| Ran out East (6:59 @ Good, 14:02 @ Culver) - Winton (20:54) - Norris (30:50 @ Culver) - Monroe (39:12 @ Good) and in (10:10 for 10 min). Return trip was into the wind, but I picked it up slightly on Monroe. | ||
Tuesday Apr 4 | ||
| Running 38:19 [2] 4.46 mi (8:34 / mi) | |
| slept:6.75 weight:169lbs | ||
| Nice and easy today. Hudson - Clifford (10:54) - Conkey (20:03) - side streets - Clinton past Inner Loop (31:06) and in via Univ/Main.
Route is here. | ||
Monday Apr 3 | ||
| Swimming 35:03 [2] 0.91 mi (38:29 / mi) | |
| slept:6.0 weight:167lbs | ||
| Coasted thru the workout today. My right shoulder/collar bone area was a little sore - must have taken the brunt of one of my weekend falls. Butt was also sore from all of the climbing (and extra climbing) that I did.
4:06/8:22 1:29,30,29,28,30 (on 2) 3:29,25 | ||
| Note | |
| Luckily, our wonderful cable service went out during the 3rd period of the Sabres-Leafs game tonight, so the Sabres were able to pull out the shootout victory, after going 1-8 in the first 9 games since I switched to cable. | ||
Sunday Apr 2 | ||
| Note | |
| Very poor night of sleep last night - my eye kept me awake for several stretches overnight. Fortunately, there was a piece of stick visible in the corner of my eye, where it had worked its way during the night (thanks in part to lying on my side to let gravity help). Patty was able to work the stick out, which ended up being a surprising 16mm long (that's 160m on today's Pig map)! | ||
| Orienteering race 1:37:24 [4] *** 7.6 km (12:49 / km) +360m 10:22 / km | |
| spiked:16/18c | ||
| Classic Pig. Started out well enough, even though I had to walk most of the uphills, which were prevalent thru the first half. C10 was a disaster. I missed to the right, but had lost track of which fences were which, so I had trouble recovering, and had to bail out to the road to relocate - lost at least 10 minutes. I got to 11 at the same time as someone else, and we were close together thru the extended swamp to 12, then I took a more direct line to 13 and didn't see him again, although I lost some time going too far right to 15, so he may have snuck back past me. | ||
| Running warm up/down 8:00 [2] 0.89 mi (8:59 / mi) | |
| Warm-up before race. | ||
Classic-Red - Splits | ||
Saturday Apr 1 | ||
| Orienteering race 20:53 [5] *** 2.9 km (7:12 / km) +100m 6:09 / km | |
| spiked:10/12c | ||
| Sprint course at the Flying Pig (US Champs). Blew it right out of the gate - cut into the woods just a hair too late going to the first control, and lost almost a minute recovering - mistake was due to not really being ready for 1:5K scale, and also running faster than usual for the 100m on the road. Ran out of gas near the end - course was not very much trail/clearing, as opposed to last year's sprint.
Nate was absolutely awesome - blew through the shortest course in 8:56 (expected winning time was 12-15 minutes for M-14). Zach spent 12 of his 27 minutes on one control, but it was still good enough to be the first person ever to be awarded a US Sprint Championship medal (they started the awards with the 10-year-olds). Patty ran quite well (except not believing she was at the last control, she spent a minute or two going back towards the second-last control) and also picked up gold. I missed the podium by about 40 seconds - all thanks to that first control. | ||
| Running warm up/down 18:00 [2] 2.0 mi (9:00 / mi) | |
| Before/after sprint. | ||
| Orienteering race 1:13:30 [4] *** 6.5 km (11:18 / km) +270m 9:22 / km | |
| spiked:15/17c | ||
| Relay at the Pig. Nate started us off pretty well - ahead of mid-pack, I think - not bad for stepping up and running Orange. Then Walt struggled a bit on 2 controls that cost him some time. Pat had trouble on the long leg to control 4. I started pretty late, and things went OK at the beginning, but my long leg to C4 had a couple of bad decisions and took a fair amount out of me - I had to walk most of the hills (all of the steep ones) after this. I was happy with most of my remaining navigation, until after the spectator control. I took a stick in the eye on the way there, and part of it broke off in my eye. I tried to see if someone could get it out after punching, but no go and the ambulance was empty - so, after that distraction, I punched the next control, then allowed myslef to get sucked too far right by a guy that was way off line - got passed by someone else while recovering, and couldn't make up any ground on him afterwards.
It was a fun event, though. I just hope I have something left in my legs for tomorrow morning. | ||
| Running warm up/down 12:00 [2] 1.33 mi (9:00 / mi) | |
| Before the relay - warm-down was just the walk back to the car. | ||
Sprint-Blue - Splits | ||
Red8pt-AB - Splits | ||