Training Log Archive: bishop22In the 30 days ending Apr 30, 2016:
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| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | |||||||||||||||||||||||||||||||
Saturday Apr 30, 2016 #
10 AM
Orienteering 47:17 2.37 mi (19:57 / mi) +70m 18:16 / mi
ahr:115 max:140
Stopped at Chestnut Ridge for some brief orienteering before the final day of the draft. C21 was still out from last year, but the others I visited had been cleaned up.
Friday Apr 29, 2016 #
5 PM
Biking 30:37 [3] 7.87 mi (3:53 / mi)
ahr:123 max:144
P=175, C=65
With / chasing 190 pacer
With / chasing 190 pacer
Biking 7:50 [3] 2.36 mi (3:19 / mi)
P=178,C~70
Mostly ahead of 200 pacer
Mostly ahead of 200 pacer
Biking warm up/down 4:00 [2] 1.0 mi (4:00 / mi)
Thursday Apr 28, 2016 #
5 PM
Running 31:43 3.0 mi (10:34 / mi)
ahr:134 max:158
Jumped on the treadmill between work and the draft. When I started I felt like I wouldn't be able to go a mile, but things started to loosen up. Ended up doing 3x800 (2 at 6.1-6.5mph, 1 at 6.6-7.0), 1x400 (7.1-7.5)
Strength 5:00 [1]
20 minutes of hip exercises
Wednesday Apr 27, 2016 #
8 PM
Swimming 40:00 [3] 1.14 mi (35:05 / mi)
<4:15/8:31
1:32,35,35,36,37
3:40,34
1:32,35,35,36,37
3:40,34
Tuesday Apr 26, 2016 #
6 PM
Biking 25:12 [3] 6.95 mi (3:38 / mi)
ahr:117
P =163, C=70
Biking 3:04 [4] 1.0 mi (3:04 / mi)
P=191,C=74
Biking warm up/down 4:00 [2] 1.0 mi (4:00 / mi)
Sunday Apr 24, 2016 #
9 AM
Orienteering race 2:51:01 5.6 mi (30:32 / mi) +418m 24:48 / mi
ahr:117 max:151
West Point National Meet - Long - Green Y
Problem locating a trail right after the start, so did more slogging through brush than I should have, but disaster struck going to C2. I thought I had a reasonable route, but I accidentally got on top of some cliffs instead of below them and it was green slash up there, then the next stretch had all white to the right of a swamp, below the hill to the right, but it was anything but white, especially with my limited mobility - I had to do some crawling and was very slow, but the biggest problem was my own fault: I went just left of C6 and thought I had set my compass to take me to C2, and kept checking it but my tracks show me going straight the wrong way. Recovered from a swamp that had me hung up a bit, but I knew exactly where I had to go at least.
Missed C3 to the right, but at least my pace count was spot on and I was able to correct. C8 was slow due to some unnecessary climb. C11 was also slow, but mostly due to a long route as I was just taking the path of least resistance to the road.
At least I was doing well after the race - no hip soreness at all and I was able to walk surprisingly normally, unlike on the way to the start when several people asked if I was OK - so i guess, it just takes 3 hours to get warmed up!
Problem locating a trail right after the start, so did more slogging through brush than I should have, but disaster struck going to C2. I thought I had a reasonable route, but I accidentally got on top of some cliffs instead of below them and it was green slash up there, then the next stretch had all white to the right of a swamp, below the hill to the right, but it was anything but white, especially with my limited mobility - I had to do some crawling and was very slow, but the biggest problem was my own fault: I went just left of C6 and thought I had set my compass to take me to C2, and kept checking it but my tracks show me going straight the wrong way. Recovered from a swamp that had me hung up a bit, but I knew exactly where I had to go at least.
Missed C3 to the right, but at least my pace count was spot on and I was able to correct. C8 was slow due to some unnecessary climb. C11 was also slow, but mostly due to a long route as I was just taking the path of least resistance to the road.
At least I was doing well after the race - no hip soreness at all and I was able to walk surprisingly normally, unlike on the way to the start when several people asked if I was OK - so i guess, it just takes 3 hours to get warmed up!
Walking 10:00 [1] 0.5 mi (20:00 / mi)
Walk to the start, included just a couple of brief jogging stretches.
Saturday Apr 23, 2016 #
Event: West Point National Meet
9 AM
Orienteering race 1:07:47 2.82 mi (24:02 / mi) +206m 19:36 / mi
ahr:127 max:157
West Point National Meet - Middle - Green Y
Big error on C9, but I can't remember the details without the map. Other than that, I was fairly clean but missed C3 left and had to recover.
Big error on C9, but I can't remember the details without the map. Other than that, I was fairly clean but missed C3 left and had to recover.
Walking warm up/down 25:00 1.5 mi (16:40 / mi)
Long walk to the start, which was half jog, half walk. Very long technical walk from the finish with my hip acting up.
1 PM
Orienteering race 37:30 1.95 mi (19:14 / mi) +48m 17:52 / mi
ahr:136 max:158
West Point National Meet - Sprint - Green
Well, this was a disaster. My legs were pretty fried from the morning, so I was slow, and I ran right to C5, and right by it, leading to a ridiculous search process. Was distracted by the wrong control on the way to C10, but clean and very slow after that.
Well, this was a disaster. My legs were pretty fried from the morning, so I was slow, and I ran right to C5, and right by it, leading to a ridiculous search process. Was distracted by the wrong control on the way to C10, but clean and very slow after that.
Wednesday Apr 20, 2016 #
6 PM
Orienteering 57:15 2.72 mi (21:03 / mi) +63m 19:38 / mi
ahr:108 max:168
Went up to Emery to check some of the new Map Hike control locations. Legs (well hip) are still feeling the effects of last weekend's races.
Tuesday Apr 19, 2016 #
Note
(rest day)
Drove from work to Luke's baseball game, then we had to get the lawn mowed - I did some then got gas while Chris took over, then picked up sticks, which is a very challenging exercise for me, but I couldn't log it. By dark, it was time to eat instead of going to the Y (not ready to run today).
Monday Apr 18, 2016 #
10 PM
Strength 5:00 [1]
(rest day)
Had planned to go to Emery Park to fix the control that I had misplaced, but Patty had already done it, so went with the day off instead.
Did 20 minutes of hip exercises. Discovered a weakness doing a new exercise (leg lift while lying on side) - can barely get surgical side up in the air, so I'll need to work that.
Did 20 minutes of hip exercises. Discovered a weakness doing a new exercise (leg lift while lying on side) - can barely get surgical side up in the air, so I'll need to work that.
Sunday Apr 17, 2016 #
9 AM
Orienteering race 1:22:12 4.25 mi (19:20 / mi) +120m 17:47 / mi
ahr:129 max:162
NEOC Troll Cup - Classic - Green X
Rough start as I made errors near/in the circle on the first 3 controls. I was pretty good after that, although I did lose some time going into C9 and I was in slow motion going to the go control.
Was quite happy with C10 as it was a running leg and I was able to push myself reasonably well and passed a kid early and an Ottawa guy midway through.
Zach managed to win M20 again to sweep the weekend. Too bad he can't go to West Point with his track meet on Saturday and his last three days of class to follow.
Rough start as I made errors near/in the circle on the first 3 controls. I was pretty good after that, although I did lose some time going into C9 and I was in slow motion going to the go control.
Was quite happy with C10 as it was a running leg and I was able to push myself reasonably well and passed a kid early and an Ottawa guy midway through.
Zach managed to win M20 again to sweep the weekend. Too bad he can't go to West Point with his track meet on Saturday and his last three days of class to follow.
Saturday Apr 16, 2016 #
9 AM
Orienteering race 53:04 2.2 mi (24:07 / mi) +106m 20:59 / mi
ahr:129 max:166
NEOC Troll Cup - Middle Prelim Green X course.
Blew C4 badly. I think I did not see one trail on the map, and ended up taking it and couldn't get anything to line up. Eventually worked my way to the trail that I was supposed to be on, but it was a 10-minute control that should never have taken so long to recover on.
Also lost 2 minutes on C8 - most of that was just getting hung up in the brush.
Zach had a decent run for his first A-meet in over a year. XC/Track training can overcome a lot of the navigation rustiness.
Blew C4 badly. I think I did not see one trail on the map, and ended up taking it and couldn't get anything to line up. Eventually worked my way to the trail that I was supposed to be on, but it was a 10-minute control that should never have taken so long to recover on.
Also lost 2 minutes on C8 - most of that was just getting hung up in the brush.
Zach had a decent run for his first A-meet in over a year. XC/Track training can overcome a lot of the navigation rustiness.
1 PM
Orienteering race 54:28 2.95 mi (18:28 / mi) +103m 16:39 / mi
ahr:143 max:179
NEOC Troll Cup - Middle Final - Green X
This went very smoothly. I was really tight after the morning's run, but was quite solid on the navigation. My biggest error may have been the 20s that it took me to tie my shoe leaving C2. The splits said I had a bigger error on C7, but I think that was just the choice of running around that led to most of that.
My splits were between 19th and 23rd (of 33) on 12 of the 16 splits, and not much different on the others. This all meant that, despite being slow, I moved up from 29th in the AM to 20th in the PM.
This went very smoothly. I was really tight after the morning's run, but was quite solid on the navigation. My biggest error may have been the 20s that it took me to tie my shoe leaving C2. The splits said I had a bigger error on C7, but I think that was just the choice of running around that led to most of that.
My splits were between 19th and 23rd (of 33) on 12 of the 16 splits, and not much different on the others. This all meant that, despite being slow, I moved up from 29th in the AM to 20th in the PM.
Friday Apr 15, 2016 #
2 PM
Swimming 40:00 [3] 0.97 mi (41:14 / mi)
No time on the 500 because of several issues (stopping to take the lane line loop out to avoid hitting my feet, and getting hit in the head by the lifeguard who wanted me to move over a lane - not sure why he couldn't just flash his red thing in front of me instead).
1:34,34,34,34,34
3:35,30
1:34,34,34,34,34
3:35,30
Thursday Apr 14, 2016 #
6 PM
Running 1:02:34 1.21 mi (51:43 / mi) +26m 48:32 / mi
ahr:80 max:115
Just walking around Emery to put up 6 Map Hike controls. I'm pretty sure I put one too far north that I'll have to fix. The mapping along the fence by the 400 is missing at least one reentrant area, so the count was off.
Wednesday Apr 13, 2016 #
6 PM
Running race 57:36 4.72 mi (12:12 / mi) +124m 11:17 / mi
ahr:146 max:173
Opening Dirt Cheap Trail Race of the year. I started back a ways and was forced to go out easy, which was a good thing as I had been limping around work all day. Just before 3 miles we came out of some muck that was reminiscent of the Mud Run in wet years and into the southern field, so I was able to pick up the pace and pass a few people. After the 4 mile mark (where I took a 30s walking break) there was a stretch of woods with many downed logs that made for tough going, followed by a climb to the start area, then down and up Cardiac (but from the side, which is steeper), and the final climb to the finish.
A couple guys caught me going up Cardiac, but it looks like they finished 35s back, so I guess I had a reasonable finish. It was strange - 432 finishers but no one within 30s of me in either direction! That only happened for 3 of the top 5 runners and several of the bottom 26.
A couple guys caught me going up Cardiac, but it looks like they finished 35s back, so I guess I had a reasonable finish. It was strange - 432 finishers but no one within 30s of me in either direction! That only happened for 3 of the top 5 runners and several of the bottom 26.
Tuesday Apr 12, 2016 #
6 PM
Biking 30:02 [3] 8.38 mi (3:35 / mi)
ahr:112 max:121
P=156,C=66
Easy ride with 170 ahead of tomorrow's race.
Easy ride with 170 ahead of tomorrow's race.
Biking 17:48 [2] 5.0 mi (3:34 / mi)
ahr:115 weight:175lbs
P=147, C=74
With 160 pacer working on keeping rpms up.
With 160 pacer working on keeping rpms up.
Biking warm up/down 4:00 [2] 1.0 mi (4:00 / mi)
Monday Apr 11, 2016 #
8 PM
Swimming 50:00 [3] 1.25 mi (40:00 / mi)
4:10/8:22
1:31,34,32,32,32
3:30,22
48,53,44,48,52,42 (Ba/Br/Fr)
Got a swim in after going to Zach's meet at Naz. He PR'd in the 5000, running 16:32 or so (results still not posted over 18 hours later). He wound up alone early and ran very close to 79s for the first 9 or 10 laps, then lost a few seconds on the next couple, before finishing strong.
1:31,34,32,32,32
3:30,22
48,53,44,48,52,42 (Ba/Br/Fr)
Got a swim in after going to Zach's meet at Naz. He PR'd in the 5000, running 16:32 or so (results still not posted over 18 hours later). He wound up alone early and ran very close to 79s for the first 9 or 10 laps, then lost a few seconds on the next couple, before finishing strong.
Sunday Apr 10, 2016 #
7 PM
Running 34:50 3.21 mi (10:51 / mi) +13m 10:43 / mi
ahr:131 max:151
Never comfortable during this run - seemed like a right groin issue, but I'm sure it's the hip. This despite taking 30s walking breaks each 1/2 mile. Not good, with the Dirt Cheap series opening on Wednesday.
Saturday Apr 9, 2016 #
4 PM
Swimming 42:00 [3] 1.02 mi (41:10 / mi)
4:15/8:31
1:34,36,35,35,36
3:34,28
50,52,50,53
1:34,36,35,35,36
3:34,28
50,52,50,53
Friday Apr 8, 2016 #
7 PM
Running 30:17 3.0 mi (10:06 / mi)
ahr:150 max:175
Quick visit to the Y with Christine during Luke's 1-hour practice at Schroeder (indoors of course - perhaps baseball season will start sometime).
3 x 1/2 mile in the 6.5-7mph range with the last one going up to 7.2
~4:25, 4:25, 4:23
Lower back on right side was sore, from the hip issue. Not a good sign.
3 x 1/2 mile in the 6.5-7mph range with the last one going up to 7.2
~4:25, 4:25, 4:23
Lower back on right side was sore, from the hip issue. Not a good sign.
Thursday Apr 7, 2016 #
Note
(rest day)
Couldn't get out between noon and 3:30, then it was John's birthday time: track meet at EA and dinner at Wally's, so no run or bike today.
Wednesday Apr 6, 2016 #
Note
(rest day)
After yesterday's difficulties, I figured a day off wouldn't be a bad idea.
Tuesday Apr 5, 2016 #
6 PM
Running 11:00 [2] 1.0 mi (11:00 / mi)
weight:174lbs
Thought I could run today, but I was wrong. Got on the treadmill and ramped from 5.0-5.5mph, but had to walk after 0.3. My right hip was bothering me and it went up to my back. I bounced between 5.0-5.7 and took one more walking break and bailed after a mile.
Biking 26:34 [3] 7.22 mi (3:41 / mi)
ahr:123
P=165, C=67
With the 180 pacer and then pulled away.
With the 180 pacer and then pulled away.
Biking 3:01 [4] 1.0 mi (3:01 / mi)
Biking warm up/down 1:00 [3] 0.25 mi (4:00 / mi)
Monday Apr 4, 2016 #
12 PM
Swimming 55:00 [3] 1.36 mi (40:26 / mi)
weight:175lbs
~4:15/8:42
1:36,38,38,38,36
3:37,32
52,57,52,57 (Ba/Br)
1:52,52 (IMs)
A lunchtime swim as the weather this AM scared me into working from home today. The water was perhaps too warm, but that was a good thing because it was too cold outside!
1:36,38,38,38,36
3:37,32
52,57,52,57 (Ba/Br)
1:52,52 (IMs)
A lunchtime swim as the weather this AM scared me into working from home today. The water was perhaps too warm, but that was a good thing because it was too cold outside!
Sunday Apr 3, 2016 #
Running warm up/down 7:30 [2] 0.75 mi (10:00 / mi)
10 AM
Orienteering 1:39:33 4.81 mi (20:42 / mi) +283m 17:30 / mi
ahr:131 max:162
Flying Pig Day 2
Celebrated my birthday with a mispunch. Went to C11, and left on the line from C12 to C13 - couldn't understand how I had missed so far right when I finally got to C13. Had made a similar error leaving C8.
Celebrated my birthday with a mispunch. Went to C11, and left on the line from C12 to C13 - couldn't understand how I had missed so far right when I finally got to C13. Had made a similar error leaving C8.
Saturday Apr 2, 2016 #
11 AM
Orienteering race 1:29:35 4.22 mi (21:14 / mi) +224m 18:13 / mi
ahr:132 max:164
Flying Pig Classic Day 1
Generally clean, did overrun C2. Most of the rest of slowness was just slowness, especially on legs involving downed trees that take awhile to get over - ran around when I could.
Generally clean, did overrun C2. Most of the rest of slowness was just slowness, especially on legs involving downed trees that take awhile to get over - ran around when I could.
Running warm up/down 2:30 [2] 0.25 mi (10:01 / mi)
Friday Apr 1, 2016 #
2 PM
Orienteering race 20:40 1.69 mi (12:14 / mi)
ahr:153 max:166
Running warm up/down 5:00 [2] 0.5 mi (10:00 / mi)