Training Log Archive: bishop22In the 30 days ending Jun 30, 2016:
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Thursday Jun 30, 2016 #
7 PM
Running 26:40 2.5 mi (10:40 / mi)
ahr:139 max:166
Too hot in Las Vegas to venture outside for a run, so this was on the treadmill at New York New York. Hip was in rough shape early, then felt better, then seemed to wear out a bit, so I stopped after 2.5 instead of going 3. Intervals were limited to 6.0-6.5 mph.
Wednesday Jun 29, 2016 #
1 PM
Swimming 53:21 2.0 km (26:41 / km)
ahr:139 max:185
Outdoor swimming at the Rose Bowl Aquatic Center in Pasadena. It was set up for long course swimming - those 50m laps sure take a long time.
4:52/9:53 (8:49?)
1:50,55,53,52,51 (1:37-1:42)
4:10, 4:05
4:52/9:53 (8:49?)
1:50,55,53,52,51 (1:37-1:42)
4:10, 4:05
Tuesday Jun 28, 2016 #
12 PM
Swimming 38:00 [3] 0.91 mi (41:45 / mi)
8:35
1:37,37,37,36,35
3:38,33
Shoulder still improving but not quite comfortable.
1:37,37,37,36,35
3:38,33
Shoulder still improving but not quite comfortable.
Monday Jun 27, 2016 #
Note
(rest day)
Straight from work to the Xerox Rochester Jazzfest, as Christine had scored a couple of VIP passes. It meant we had to miss Luke's playoff game, but Zach sent us updates after each half inning. They ended up winning in 8 innings, after Luke was stranded on base in the bottom of the seventh. Luke will have to miss the finals on Wednesday against Webster, which is too bad as they have two of his former defense partners from hockey on their team.
Sunday Jun 26, 2016 #
Event: BFLO-Hunters Creek
11 AM
Orienteering race 2:16:27 4.7 mi (29:02 / mi) +284m 24:27 / mi
ahr:103 max:149
BFLO Scatter-O at Hunters Creek.
Did the first 12 controls with Christine! Then she went back along the creek while I did 8 more. We managed another Lyons sweep as Zach won course 3, Luke won course 1 and I got course 2.
Did the first 12 controls with Christine! Then she went back along the creek while I did 8 more. We managed another Lyons sweep as Zach won course 3, Luke won course 1 and I got course 2.
Orienteering 1:16:19 3.14 mi (24:18 / mi) +84m 22:27 / mi
ahr:111 max:146
Flag pick-up after the race. Grabbed 7 controls, going past the gas line and back.
Saturday Jun 25, 2016 #
7 AM
Swimming 39:56 1.02 mi (39:08 / mi) +90m 30:45 / mi
ahr:131 max:176 weight:176lbs
4:17/8:45
1:35,39,40,40,38
3:42,38
Shoulder still a problem, but less than last time, so still improving.
1:35,39,40,40,38
3:42,38
Shoulder still a problem, but less than last time, so still improving.
Friday Jun 24, 2016 #
Note
(rest day)
Race recovery...
Thursday Jun 23, 2016 #
5 PM
Walking 23:40 [1] 1.28 mi (18:29 / mi)
ahr:95 max:107
Walk from the car to the race site (and back)
Running race 32:48 3.52 mi (9:19 / mi) +27m 9:06 / mi
ahr:147 max:172
Buffalo Corporate Challenge
The adrenaline helped alleviate the hip discomfort and I was able to get in a reasonable run. Started too far back, so it was 4:30 to get to the start line, followed by quite a bit of weaving in the first mile. Took 30s walking breaks every half mile and was able to stay fairly strong throughout the race. Still very slow, but a big improvement over Saturday's race.
Trimmed the pre-start time and distance.
The adrenaline helped alleviate the hip discomfort and I was able to get in a reasonable run. Started too far back, so it was 4:30 to get to the start line, followed by quite a bit of weaving in the first mile. Took 30s walking breaks every half mile and was able to stay fairly strong throughout the race. Still very slow, but a big improvement over Saturday's race.
Trimmed the pre-start time and distance.
Wednesday Jun 22, 2016 #
Note
(rest day)
A day off ahead of tomorrow's Corporate Challenge, which worked out well since it was straight from work to Luke's 7pm baseball game - a nice 5-3 win to move into second place.
Tuesday Jun 21, 2016 #
5 PM
Orienteering 1:40:00 [2] 3.5 mi (28:34 / mi)
Vetting some controls for Sunday's meet at Hunters Creek. Moving a lot slower than expected and took extra time confirming a few locations.
Monday Jun 20, 2016 #
8 PM
Swimming 42:00 [3] 0.97 mi (43:18 / mi)
~8:45
1:37,37,38,37,37
3:45,42
Right shoulder still slowing me down, but not quite as sore as last time.
1:37,37,38,37,37
3:45,42
Right shoulder still slowing me down, but not quite as sore as last time.
Sunday Jun 19, 2016 #
Note
(rest day)
Another rest day was in order, to see if I can get the ability to run back in time for Thursday's Corporate Challenge. Capped off Fathers Day with a nice evening baseball game for Luke, finishing under the lights (14-4 mercy win in 5), then hustling home for the TiVo-delayed game 7.
Saturday Jun 18, 2016 #
Event: ROC - Braddock Bay Canoe-O
9 AM
Running 36:44 3.11 mi (11:49 / mi) +43m 11:20 / mi
ahr:138 max:153
50 Yard Finish at the Ralph. Right hip in rough shape after the other races this week. Felt like my leg might give several times during the race. By far my slowest 5K ever. Zach ran exactly as planned, though - hitting 18:36 for 2nd in age group and 7th overall.
Friday Jun 17, 2016 #
Note
(rest day)
Definitely needed a day off after back-to-back races. Office closed at 12:30 today, so I only stayed until just after 3 before heading out to EA.
Thursday Jun 16, 2016 #
Event: BFLO-Sprague Brook Trail Run
6 PM
Shuffling warm up/down 9:26 0.63 mi (14:58 / mi) +28m 13:11 / mi
ahr:116 max:128
Walk/jog to the start.
Running 1:19:40 5.93 mi (13:26 / mi) +107m 12:43 / mi
ahr:148 max:166
BFLO Trail Race at Sprague Brook Park, hosted by Walt and Patty. I was in last place for more than half of the race, but then my endurance kicked in for the last couple of miles and I passed six people, although one passed me back. Walked 30s every half mile. Not as sore as yesterday, immediately following the race.
Wednesday Jun 15, 2016 #
6 PM
Running race 48:50 3.47 mi (14:04 / mi) +148m 12:26 / mi
ahr:153 max:166
Dirt Cheap Race #3 at Ellison Wetlands
Only goal for this race was not to fall. Failed, as I tripped on a root at 1.2 miles. Lost a fair amount of time and 5 places, and it took me the whole race to catch up to the last couple folks that had passed me. They did a fair amount of walking in the last 1/2 mile to allow me to close a large gap.
Right groin (hip) was quite sore after the race.
Only goal for this race was not to fall. Failed, as I tripped on a root at 1.2 miles. Lost a fair amount of time and 5 places, and it took me the whole race to catch up to the last couple folks that had passed me. They did a fair amount of walking in the last 1/2 mile to allow me to close a large gap.
Right groin (hip) was quite sore after the race.
Tuesday Jun 14, 2016 #
6 AM
Swimming 42:00 [3] 1.02 mi (41:10 / mi)
weight:176lbs
~8:50
1:44,46,46,46,43
3:46,46
Right shoulder was sore, must have slept on it wrong as it has not bothered me before. Couldn't really extend on the recovery and the first part of the pull was tough, but the rest of the pull was fine. Backstroke was tougher.
1:44,46,46,46,43
3:46,46
Right shoulder was sore, must have slept on it wrong as it has not bothered me before. Couldn't really extend on the recovery and the first part of the pull was tough, but the rest of the pull was fine. Backstroke was tougher.
Monday Jun 13, 2016 #
Note
(rest day)
Straight from home to Luke's baseball game (they played an 8th inning but it remained tied, so they called it with final exams tomorrow - Luke had a nice catch in center/throw to first for a DP and scored a big run with a great slide at home), then home after 9:30, so a good time to declare a recovery day.
Sunday Jun 12, 2016 #
12 PM
Orienteering 2:48:20 7.27 mi (23:09 / mi) +80m 22:23 / mi
ahr:82 max:127 weight:175lbs
Walt and Patty came to town to do a delayed version of the Rochester Map Adventure, so I took Zach and Luke to meet them at Highland Park. The boys went with Appleseed and I went with Walt and Patty. We got more controls, but were overtime (we had compromised on 2.5 hours), so we lost.
Nice afternoon to wander the streets of Rochester.
Nice afternoon to wander the streets of Rochester.
Saturday Jun 11, 2016 #
Event: BFLO-Emery Park
11 AM
Orienteering 1:04:46 4.11 mi (15:46 / mi) +129m 14:22 / mi
ahr:143 max:162
BFLO event at Emery Park - Green Course
Ran off the wrong corner of the clearing when going to C3. A lazy error going to C8 as I didn't look at the compass and didn't run toward the proper shelter (that I've been past dozens of times). Was distracted with a guy following me to C12. I was aiming just left, but had vegetation pushing me to the right, so I guessed wrong when I got to the open woods and lost about 1:15.
Ran off the wrong corner of the clearing when going to C3. A lazy error going to C8 as I didn't look at the compass and didn't run toward the proper shelter (that I've been past dozens of times). Was distracted with a guy following me to C12. I was aiming just left, but had vegetation pushing me to the right, so I guessed wrong when I got to the open woods and lost about 1:15.
Friday Jun 10, 2016 #
6 PM
Biking 43:34 9.85 mi (4:25 / mi) +64m 4:20 / mi
ahr:125 max:147
Took Walt's bike out for a spin around town. Did the Knox loop backwards, then rode around the village to get close to 10.
Thursday Jun 9, 2016 #
Note
(rest day)
Another day off as we drove home after work in time to celebrate Luke's birthday. Next week should make up for this week's failings as we have the Dirt Cheap on Wednesday, Sprague Brook on Thursday and 50-yard Finish on Saturday.
Wednesday Jun 8, 2016 #
Note
(rest day)
Chicken BBQ in EA right after work, so no run today.
Tuesday Jun 7, 2016 #
Note
(rest day)
Straight from work to Luke's final concert of the year, so didn't get home until after 9:15.
Monday Jun 6, 2016 #
6 PM
Orienteering 1:07:13 1.8 mi (37:20 / mi) +107m 31:31 / mi
ahr:84 max:130
Map Hike with Walt to check on location of C13, which was indeed in the wrong spot. I moved it to the correct ditch, but wasn't sure which "stream bend" was the desired control location, as the map greatly simplified reality. Anyway, the control is now at/very near the center of the circle, facing a bend in the ditch.
Also noted that Posted signs have been moved well within the park boundary, according to the map.
Zach picked us up at a random spot that he found us, as he had finished his run already.
Also noted that Posted signs have been moved well within the park boundary, according to the map.
Zach picked us up at a random spot that he found us, as he had finished his run already.
10 PM
Strength 5:00 [1]
20 minutes of hip exercises.
Sunday Jun 5, 2016 #
10 AM
Running tempo 20:42 1.32 mi (15:41 / mi) +63m 13:40 / mi
ahr:114 max:169
Jog/walk to the start. Has to hustle a bit because I had left my socks back at the car.
Orienteering 1:21:29 3.63 mi (22:27 / mi) +271m 18:13 / mi
ahr:126 max:165
Saturday Jun 4, 2016 #
11 AM
Orienteering race 1:29:27 4.0 mi (22:22 / mi) +268m 18:30 / mi
ahr:127 max:162
Team Trials - Long Green
Details to come...
Details to come...
Friday Jun 3, 2016 #
Event: Senior Team USA Trials
5 PM
Orienteering race 22:57 2.01 mi (11:25 / mi) +35m 10:50 / mi
ahr:149 max:165
Team Trials Sprint - Red
Sneaky early controls, then some stairs to demonstrate my limited range of motion with my right leg, followed by some solid navigation paired with a severe lack of speed.
Sneaky early controls, then some stairs to demonstrate my limited range of motion with my right leg, followed by some solid navigation paired with a severe lack of speed.
Wednesday Jun 1, 2016 #
7 PM
Swimming 40:00 [3] 1.02 mi (39:12 / mi)
4:09/8:24
1:35,36,35,34,33
3:35,30
1:35,36,35,34,33
3:35,30