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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bishop22

In the 30 days ending Sep 30, 2016:

activity # timemileskm+m
  Orienteering9 12:35:50 30.57(24:44) 49.19(15:22) 1309
  Swimming6 4:15:00 6.27(40:40) 10.09(25:16)
  Running5 4:03:36 12.58(19:22) 20.25(12:02) 210
  Shuffling3 1:16:11 4.34(17:33) 6.98(10:54) 111
  Hiking1 1:00:34 2.65(22:51) 4.26(14:12) 128
  Walking2 36:35 1.75(20:57) 2.81(13:01) 140
  PT4 35:00
  Total26 24:22:46 58.16 93.59 1898
  [1-5]26 24:06:27
averages - weight:174.1lbs

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Friday Sep 30, 2016 #

Note
(rest day)

Straight from work to a pre-McQuaid meal at the Distillery with PJ, Anna, Walt, Patty, Christine and Zach.

Thursday Sep 29, 2016 #

Swimming 40:00 [3] 1.02 mi (39:12 / mi)

4:14/8:47
1:37,32,30,31,29
3:29,26,21

Quite a good swim this evening. Shoulder not great, but less limiting. On the 500 I was circling, so there was breaststroke and pauses involved, especially in the second half.

The first 100 includes at least a 5-second communication break at the 50 (no more circling), so fastest set in a long time. And the 3x200 pseudo-IM were the fastest I've done 3 in years.

Wednesday Sep 28, 2016 #

6 PM

Orienteering 59:37 intensity: (47:06 @1) + (9:05 @2) + (1:37 @3) + (1:32 @4) + (17 @5) 2.29 mi (26:02 / mi) +86m 23:19 / mi
ahr:104 max:161

Map Hike at Sardinia. Took care of the 7 most northeastern controls on the south side, while Patty got all but one on the north. Could have done 8 (C15 was nearby) as it turned out, since daylight held up a little longer than expected. Interesting bits for the day: 1) I had to alter my route because there was a dog guarding a bridge, so I went down a bit and crossed [the quite dry] creek; 2) left a bottle opener at Walt's house but managed to open a bottle with the driver door latch that is on the door frame.

Oh, and I did this without a compass as it was not in my bag as expected.
10 PM

PT 10:00 [1]

30 minutes of new exercises

Tuesday Sep 27, 2016 #

4 PM

Running 22:39 intensity: (8:23 @1) + (12:50 @2) + (1:26 @3) 1.19 mi (19:02 / mi) +31m 17:36 / mi
ahr:120 max:146 weight:175lbs

Moving around during Luke's race at Webster Park. He didn't quite get his goal of breaking 20, at 20:08, but he had little sleep due to an art project for English class.

Running 29:11 intensity: (19:32 @1) + (9:12 @2) + (15 @3) + (12 @4) 1.24 mi (23:32 / mi) +21m 22:21 / mi
ahr:108 max:155

And the girls race...
9 PM

PT 10:00 [1]

30 minutes of new exercises.

Monday Sep 26, 2016 #

8 PM

Swimming 40:00 [3] 1.02 mi (39:12 / mi)
weight:175lbs

4:15/8:28
1:33,35,35,34,33
3:38,40,38

Sunday Sep 25, 2016 #

9 AM

Running 25:38 intensity: (1 @0) + (16:32 @1) + (2:59 @2) + (17 @3) + (1:49 @4) + (4:00 @5) 1.27 mi (20:11 / mi) +4m 19:58 / mi
ahr:119 max:166

Moving around during Z's 5K race at UB in the Linda Yalem race. He ran well for over 2 miles (5:39, 5:40) but couldn't quite hang on. Walked with Christine from the start over to a spot after the 2-mile mark, then had to hustle back to the finish (she destroyed me - partly because of yesterday's race and partly because of my hip).

Saturday Sep 24, 2016 #

Event: BFLO-Sardinia Score-O
 
12 PM

Orienteering 2:57:54 intensity: (1:57:07 @1) + (44:30 @2) + (12:47 @3) + (2:55 @4) + (35 @5) 7.59 mi (23:26 / mi) +310m 20:48 / mi
ahr:115 max:165 weight:176lbs

3-hour BFLO Score-O at Sardinia. Lost time at the second control as the map is off by a bit and two other guys were trying to find it as well. Was very sharp until the second-last control on the south side where I thought I had it nailed but where I thought the vegetation change would be, there was none. I looked around and saw a possible change back and to my right. The north went well also, but the tracks don't show that - the GPS signal must have been shaky there.

I was second as the would-be winner lost her SID card. I saw her coming into three different controls in the southernmost part of the map after I was leaving, so I was surprised not to see a woman high up the results.

Friday Sep 23, 2016 #

Event: North American Orienteering Championships 2016
 
6 PM

Swimming 40:00 [3] 1.02 mi (39:12 / mi)

4:14/8:30
1:35,35,35,35,36
3:40,38,33

Thursday Sep 22, 2016 #

6 PM

Orienteering 1:00:18 intensity: (35:40 @1) + (22:42 @2) + (1:55 @3) + (1 @4) 2.33 mi (25:54 / mi) +120m 22:20 / mi
ahr:114 max:147

10 PM

PT 5:00 [3]

15 minutes of new exercises.

Wednesday Sep 21, 2016 #

Note
(rest day)

Drove both ways for work today and didn't get home until after 8pm, so didn't get a workout in.

PT 10:00 [1]

30 minutes of the new PT exercises.

Tuesday Sep 20, 2016 #

4 PM

Running 21:29 intensity: (6:14 @1) + (11:36 @2) + (2:37 @3) + (1:02 @4) 1.28 mi (16:47 / mi) +18m 16:06 / mi
ahr:115 max:149

Moving around during Luke's XC race at Center Park. He was the 9th finisher for Schroeder which is his highest place on the team and he improved by 2:30 over last year, so he's getting there.

The Schroeder boys managed to edge out RH, 28-29, despite the 5th man being back a ways.

Running 24:11 intensity: (9:23 @1) + (12:09 @2) + (2:37 @3) + (2 @4) 1.35 mi (17:55 / mi) +21m 17:04 / mi
ahr:106 max:149

Stayed and jogged around during the girls race. Schroeder's top girl didn't run because her parents think she shouldn't race on Saturday and Tuesday. Huh? So, she didn't even show up to support her teammates.

Monday Sep 19, 2016 #

6 PM

Orienteering 1:00:11 intensity: (1:19 @0) + (58:52 @1) 1.53 mi (39:20 / mi) +71m 34:23 / mi
ahr:86 max:115 weight:175lbs

Walked some Map Hike controls at Emery Park with Walt. C12 & C13 were both missing (C12 was an obvious spur that I had found before - with no marker, and I had relocated C13, so it used to be there). Picked up a couple of controls down low, before darkness fell quickly and we couldn't get one last control on the way to the car.

Sunday Sep 18, 2016 #

10 AM

Walking 23:28 intensity: (1:25 @0) + (19:42 @1) + (2:21 @2) 1.02 mi (22:55 / mi) +90m 17:59 / mi
ahr:98 max:127

Orienteering 1:28:39 intensity: (7:13 @1) + (58:02 @2) + (15:25 @3) + (4:55 @4) + (3:04 @5) 4.16 mi (21:19 / mi) +230m 18:11 / mi
ahr:131 max:174


Sunday - Green X - Splits

Saturday Sep 17, 2016 #

Event: 2016 US Two-Day Classic Championships and Sprint Relay
 
Event: ROC - Durand Eastman Park Regular Event NOW
 
10 AM

Walking 13:07 intensity: (10:17 @1) + (2:50 @2) 0.72 mi (18:10 / mi) +50m 14:58 / mi
ahr:108 max:135

Orienteering 1:39:35 intensity: (35:10 @1) + (47:07 @2) + (13:36 @3) + (3:30 @4) + (12 @5) 4.33 mi (23:00 / mi) +249m 19:31 / mi
ahr:124 max:163


Saturday - Green X - Splits

Friday Sep 16, 2016 #

Note
(rest day)

Another day off as I had to leave work early to pick up Zach and then Luke so we could drive most of the way to the US Champs site tonight.
C • Was this... 1

Thursday Sep 15, 2016 #

Note
weight:173lbs (rest day)

No time for a workout since it was straight from work to Walt's house and back to the stadium for a very depressing game.

Wednesday Sep 14, 2016 #

8 PM

Swimming 40:00 [3] 1.02 mi (39:12 / mi)

8:34
1:35,36,35,34,32
3:37,34,32

Tuesday Sep 13, 2016 #

4 PM

Shuffling 24:19 intensity: (10:22 @1) + (10:29 @2) + (2:07 @3) + (1:12 @4) + (9 @5) 1.0 mi (24:19 / mi) +31m 22:10 / mi
ahr:114 max:162

Moving around during Luke's race at Mendon West. He ran well enough for the league meet opener on a hot afternoon. Not too far behind Schroeder's 7th man, but two were out and one or two were injured...

Orienteering 1:00:00 [2] 3.0 mi (20:00 / mi)

Not sure what happened to this on my watch, but I was out at Durand Eastman vetting controls for the meet on Saturday. Just about everything looked good.

Hiking 1:00:34 intensity: (57:48 @1) + (2:46 @2) 2.65 mi (22:51 / mi) +128m 19:53 / mi
ahr:95 max:157

I was out at Durand Eastman vetting controls for the meet on Saturday. Just about everything looked good. Had to back out some driving that was included here and add some on foot that was not.

Monday Sep 12, 2016 #

6 PM

Orienteering 52:15 intensity: (2:13 @0) + (48:36 @1) + (1:20 @2) + (1 @3) + (1 @4) + (4 @5) 1.86 mi (28:06 / mi) +72m 25:05 / mi
ahr:92 max:165

Map Hike at Hunters Creek; took care of the northern controls. Not quite enough time to grab the power line control.

Sunday Sep 11, 2016 #

Event: ROC - Genesee Country Village & Museum Regular Event
 
8 AM

Shuffling 30:22 intensity: (7:00 @1) + (21:55 @2) + (1:06 @3) + (16 @4) + (5 @5) 2.11 mi (14:23 / mi) +52m 13:23 / mi
ahr:124 max:164

A short shuffle before the Bills game at a park near Lisa's house while Luke was getting his workout in. Started out with Brigid, but I was probably too slow, so went alone the last half.

Friday Sep 9, 2016 #

7 PM

Running 55:43 intensity: (10:09 @0) + (40:16 @1) + (5:15 @2) + (3 @3) 1.36 mi (40:58 / mi) +5m 40:29 / mi
ahr:87 max:140

Moving around during Luke's race at the Dash in the Dark. Doesn't have the additional moving around during the first 2/3 of the varsity girls race.

Thursday Sep 8, 2016 #

Note
weight:171lbs (rest day)

Work to dinner to the couch for the start of the NFL season, so no exercise.

Wednesday Sep 7, 2016 #

6 PM

Running 1:04:45 intensity: (23 @1) + (1:40 @2) + (2:56 @3) + (18:23 @4) + (41:23 @5) 4.89 mi (13:14 / mi) +110m 12:23 / mi
ahr:157 max:172 weight:172lbs

Final Dirt Cheap race of 2016. It was quite warm and very humid - I actually had to stop for water just over halfway thru and my shirt and shorts were already saturated. Got passed by about a half dozen in the last half mile or so, after having passed a good number from 1.5 to 4 miles.

Zach finished 2nd, beating several people that had beaten him earlier in the series, and easily won the 19&under series title again.

Tuesday Sep 6, 2016 #

5 PM

Shuffling 21:30 intensity: (11:04 @1) + (8:39 @2) + (47 @3) + (1:00 @4) 1.23 mi (17:29 / mi) +28m 16:20 / mi
ahr:117 max:152 weight:174lbs

Moving around during the Blue & Gold.
8 PM

Swimming 45:00 [3] 0.94 mi (47:52 / mi)

4:16/8:29
1:33,35,34,28,33
3:34,28

A guy two lanes over who was moving along pretty well flipped 2 seconds before I started my 4th 100 and I was able to pass him in the second 50 to go 1:28. I guess I have a lot more in me than I usually use, since I was able to hang on for another 1:33.

Monday Sep 5, 2016 #

6 PM

Orienteering 1:37:21 intensity: (1:12 @0) + (1:25:26 @1) + (10:43 @2) 3.48 mi (27:58 / mi) +172m 24:15 / mi
ahr:101 max:137

Map Hike at Hunters Creek. Got most of the west side, but did not go up to C14, couldn't find the one by the rockpile after C25, and couldn't find C24. I had found both of those before, so not sure they were still there.

Sunday Sep 4, 2016 #

11 AM

Swimming 50:00 [3] 1.25 mi (40:00 / mi)
weight:176lbs

4:17/8:34
1:34,37,36,35,33
3:40,34,31
50,55,51,56

Only moderate shoulder soreness - went out a little easier on the w/up.

Saturday Sep 3, 2016 #

Note
(rest day)

Didn't manage to get out for a workout before we left for EA for Patty's retirement party. Planned on playing some baseball with Luke's team and parents but it must have been called off as the fields were empty.

Friday Sep 2, 2016 #

Note
(rest day)

Won't count the jogging around JFK that I did while spectating at the JFK Invite after leaving work. Expected guests by the time I got home, but Cynthia and the girls were at urgent care after an unfortunate uprising by a swarm of bees at the Fisher XC meet.

Thursday Sep 1, 2016 #

Note
(rest day)

Went from work to a Parent's Meeting for Luke's XC. It was funny being at the other side of that meeting. Then there was just enough time for a trip to Wegman's before the Bills fiasco.

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