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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bishop22

In the 30 days ending Apr 30, 2018:

activity # timemileskm+m
  Orienteering7 8:03:54 27.49(17:36) 44.24(10:56) 1496
  Swimming7 6:01:00 8.72(41:24) 14.03(25:43)
  Biking6 4:33:16 65.26(4:11) 105.03(2:36) 41
  Running7 4:24:20 24.52(10:47) 39.46(6:42) 278
  Weights6 1:30:00
  Hashing1 1:07:01 3.22(20:49) 5.18(12:56) 176
  Walking2 51:31 2.44(21:09) 3.92(13:09) 79
  Total31 26:31:02 131.65 211.86 2070
  [1-5]31 26:30:35
averages - weight:174.6lbs

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Monday Apr 30, 2018 #

6 PM

Weights 15:00 [1]
weight:175lbs

Circuit at Y

Biking 10:00 [2] 2.06 mi (4:51 / mi)

126,888 points on Pirates Cove. Was going to take the day off because of my calf but I wanted to get over a million points for the April Expresso challenge.

Biking 3:53 [2] 1.0 mi (3:53 / mi)

Tried to do Ironhorse Rush, but felt a bit in my calf, so I went back to games.

Biking 10:00 [2] 2.26 mi (4:25 / mi)

56,597 points on Downhill Drama.

Biking 10:00 [2] 2.18 mi (4:35 / mi)

Accidentally chose Pirates Cove again and only got 79,702 points without the frozen at 30s bonus bug.

Sunday Apr 29, 2018 #

10 AM

Orienteering race 1:20:22 intensity: (34:38 @1) + (27:16 @2) + (14:31 @3) + (3:50 @4) + (7 @5) 4.0 mi (20:06 / mi) +342m 15:53 / mi
ahr:123 max:161

Troll Cup Day 2 at Mt Tom - Green X
They used a chase start from yesterday's results, which I thought would be interesting, but I ended up not seeing much of others, even though I started 6 seconds behind Mitch. I remained behind him on the clear route (mostly up a steep trail) to C1. He left to the left while I went straighter, and I never saw him again. Then it was quite lonely out there. My left calf suffered a bit of a strain, so that slowed me, especially on the uphills when my heel couldn't provide support.

Was near someone on green late and I punched the penultimate control first, but my calf prevented any sort of kick.

GreenX2 - Splits

Saturday Apr 28, 2018 #

Event: Troll Cup and Junior National Champs
 
12 PM

Orienteering race 1:10:56 intensity: (8:44 @1) + (17:10 @2) + (17:27 @3) + (21:31 @4) + (6:04 @5) 3.94 mi (18:00 / mi) +395m 13:44 / mi
ahr:140 max:178

Troll Cup at Mt. Tom - Green X
C1 was my kind of control! Very runnable with easy to read contours. Missed C2 to the right, but recovered ok.

C5 was a bad miss as I wasn't careful enough after hitting the last stream. C6 required going up across 22 contour lines, so I had to walk the whole way.

Got distracted by traffic late in the course and lost 2+ minutes on each of C9 & C11.

So, decent overall but should have been better. Mitch will start 6 secs ahead of me for the chase tomorrow and we should have about 5 guys in under 1:45 ahead.

GreenX1 Day 1 - Splits

Friday Apr 27, 2018 #

7 AM

Swimming 40:00 [3] 0.97 mi (41:14 / mi)
weight:176lbs

4:26/8:50
1:33,35,35,35,32,31 (pull)
3:38,26
Fairly easy swim ahead of this weekend's orienteering event.

Thursday Apr 26, 2018 #

11 AM

Running 32:25 intensity: (34 @1) + (10:13 @2) + (7:09 @3) + (10:56 @4) + (3:33 @5) 3.2 mi (10:08 / mi) +5m 10:05 / mi
ahr:144 max:171 weight:176lbs

First lunchtime run back at Xerox! I was able to use the showers in the next building, so went from there, and I ran on the newer portion of the Hojack trail for the first time. I alternated about 1/2 mile of jogging and 30s of walking. Tried to go a little harder on the middle 2 (of the 6) and was able to keep a better pace on the way back since it was with the wind.

Wednesday Apr 25, 2018 #

7 PM

Swimming 1:15:00 [3] 1.56 mi (48:04 / mi)
weight:177lbs

Another day, another track meet. Drove down to Victor after work, but Schroeder didn't put forth that much effort after having the meet yesterday too. A couple of the top distance guys sat out completely.

On the way home I stopped at the Eastside Y and did last Sunday's master's workout.
400 w/up (25 fl, 50 ba, 75 br, 100 fr and back down), safely under 8:00
2x300 pull 30 sec recovery - 4:54, 4:51
5x50 on 1:10 - 43,42,42,40,40
2x300 head up every 4th lap
8x50 on 1:20 kicking on wall between
8x25 sprint second half on 35 - 19 drifting up to 21
6x50 on 60 even hard 45,43,49,42,49,45
100 w/dn

Tuesday Apr 24, 2018 #

7 PM

Running 35:43 intensity: (47 @1) + (7:20 @2) + (4:33 @3) + (16:57 @4) + (6:06 @5) 3.11 mi (11:29 / mi) +65m 10:47 / mi
ahr:146 max:175 weight:176lbs

Although it looks like Luke is out for the season, I went down to Rush-Henrietta to watch most of the track meet. Neither the Webster boys nor girls won a single event on the track (but we won some field events, and would have won the long jump if we selected the proper 4 varsity guys - a JV guy jumped over 21 feet).

After the relays I went over to Mendon Ponds for a short jog with 1 min walking breaks after each mile. Great evening for it!

Monday Apr 23, 2018 #

6 PM

Biking 45:57 intensity: (24:49 @1) + (19:56 @2) + (46 @3) + (15 @4) + (11 @5) 10.53 mi (4:22 / mi) +41m 4:19 / mi
ahr:118 max:162 weight:176lbs

This morning a Buffalo TV weather reporter said that if it hit 70 degrees today, it would be the first time in 182 days. I'm not certain, but Rochester was probably in the same boat. Not sure if it hit 70, but it was close after work, so I decided to bike outdoors instead of at the Y. Unfortunately the quick release was missing from the back tire of Luke's bike. I texted Coop and he said I could just pull one from another bike, so I did, and I was off!

Sunday Apr 22, 2018 #

8 AM

Walking 12:01 intensity: (8:44 @1) + (3:17 @2) 0.68 mi (17:41 / mi) +32m 15:25 / mi
ahr:111 max:137

Walk / jog to the start.

Orienteering 1:24:43 intensity: (6:50 @1) + (42:11 @2) + (17:29 @3) + (10:05 @4) + (8:08 @5) 4.28 mi (19:48 / mi) +191m 17:23 / mi
ahr:135 max:178

West Point Day 2 - Green Y course.
Much better than yesterday. Only real miss was C2 where I went too far left, knew it, but decided to check even farther left anyway. I did lose time near the end of C5 when I heard someone below me and doubted myself, and messed around in the mountain laurel for a couple of minutes before going back up. Finally, lost time on C9 trying to battle through the crap near the clearing before retreating and going around.

Day 2 - Lake Welch - Green Y - Splits

Saturday Apr 21, 2018 #

Event: West Point 39th National Meet
 
9 AM

Orienteering 1:47:56 intensity: (32:32 @1) + (52:51 @2) + (12:18 @3) + (8:47 @4) + (1:28 @5) 4.87 mi (22:10 / mi) +292m 18:41 / mi
ahr:125 max:161

West Point Day 1 - Green Course
Time is short as my watch was accidentally stopped for a few minutes. Had two REALLY bad controls.

Day 1 - Lake Frederick - GreenY - Splits

Friday Apr 20, 2018 #

7 AM

Swimming 40:00 [3] 0.99 mi (40:25 / mi)
weight:174lbs

4:27/8:55
1:39,37,39,36,37,33
3:40,38

Easy swim with the races this weekend.

Thursday Apr 19, 2018 #

5 PM

Weights 15:00 [1]
weight:174lbs

Circuit at the Y, didn't up any weights to avoid doing anything ahead of going to the West Point meet.

Biking 10:00 [2] 2.15 mi (4:39 / mi)

101,061 Points on Pirates Cove. The bug where the 30 second counter stays stuck at 30 was back, so I was 4x speed most of the way.
C • Bug 3

Biking 20:44 [3] 5.37 mi (3:52 / mi)

P=165, C=64
Kept it fairly easy (behind 180 pacer) except the last mile when the Adams ghost was 12 seconds ahead.

Biking 10:00 [2] 1.81 mi (5:31 / mi)

87,088 Points on Dragons Return, so now up to 949,632 for the month.

Biking warm up/down 2:21 [2] 0.5 mi (4:42 / mi)

Wednesday Apr 18, 2018 #

6 PM

Running 37:59 intensity: (3:23 @1) + (12:30 @2) + (11:36 @3) + (10:30 @4) 3.75 mi (10:08 / mi)
ahr:137 max:156 weight:176lbs

Cruise intervals on the treadmill at the Y. Did 5 x 1/2 mile with 0.1 walk in between (only 0.5 after first because I had to stop and tie my shoe). Went 6.7 on first 4, then 6.8/7.0 on the last.
4:26,4:28,4:28,4:29,4:16

Tuesday Apr 17, 2018 #

5 PM

Swimming 1:05:00 [3] 1.73 mi (37:34 / mi)
weight:175lbs

Longer swim today - did the Masters workout from Sunday, except had to cut out some 25s at the end.
450 w/up (100 fr, 50 ba) - 8:00
4x100 (odd build, even breathe every 5 made it 75 on first, 50 on second)
3x200 pim (3:35,33,30)
4x150 pull (slow first one because all good buoys were out, then ~3:30)
3x200 (50 ez, 100 fast, 50 ez) - fast were barely under 1:40
8x25 (every 4 back) - 20 up to 22 and 23-24 for back
200 w/dn

Monday Apr 16, 2018 #

5 PM

Weights 15:00 [1]
weight:175lbs

Circuit at the Y. Starting to up the weights into ranges where 12 reps is very tough for a few exercises.

Biking 10:00 [2] 2.03 mi (4:56 / mi)

82,851 Points on Dragons Return

Biking 26:51 [3] 7.44 mi (3:37 / mi)

P=183, C=69
This course is this week's "featured ride", so I chose it. A little over a mile in a guy got on the next bike and chose the same course. He was pacing ahead of me in the middle, so I picked it up and finished hard, and when he finished he was 9 seconds back. I was going to just ride with 190.

Biking 10:00 [2] 2.09 mi (4:47 / mi)

91,295 Points on Pirates Cove. I'm now up to 761,483 points this month, on the way to 1 mil.

Biking warm up/down 4:46 [2] 1.02 mi (4:40 / mi)

C • One heck of a warm-up/down 3

Sunday Apr 15, 2018 #

12 PM

Swimming 47:00 [3] 1.14 mi (41:13 / mi)
weight:176lbs

4:10/8:20
1:33,31,33,31,32,30 (swim/pull)
3:31,25
48,50,49,70 kick (fl,ba,fr fins,br)
2 PM

Hashing 1:07:01 intensity: (13 @0) + (27:17 @1) + (22:36 @2) + (8:48 @3) + (7:39 @4) + (28 @5) 3.22 mi (20:49 / mi) +176m 17:48 / mi
ahr:124 max:161

Nice trail at Durand Eastman. Too bad the weather was so awful. Ice was falling from the trees during trail, although the ice storm was very mild vs predicted.

Saturday Apr 14, 2018 #

2 PM

Weights 15:00 [3]
weight:176lbs

Circuit at Y.
5 PM

Walking 39:30 intensity: (14 @0) + (38:44 @1) + (32 @2) 1.76 mi (22:30 / mi) +47m 20:47 / mi
ahr:86 max:123

Friday Apr 13, 2018 #

7 AM

Swimming 42:00 [3] 1.02 mi (41:10 / mi)

4:23/8:45
1:35,34,33,33,33,32
3:39,33

Managed to get a swim in before work.

Thursday Apr 12, 2018 #

Note
weight:174lbs (rest day)

Took the day off as it was my first day back at Xerox (as a contractor).

Wednesday Apr 11, 2018 #

6 PM

Running 52:40 intensity: (11 @1) + (1:01 @2) + (6:03 @3) + (28:22 @4) + (17:03 @5) 4.6 mi (11:27 / mi) +131m 10:31 / mi
ahr:153 max:171

First Dirt Cheap race of the season. Kind of chilly but the rain mostly held off. Zach joined me. I think I ran OK, but I was still worn out from the three races over the weekend.

Tuesday Apr 10, 2018 #

11 AM

Weights 15:00 [1]

Another circuit at the Y

Biking 10:00 [2] 2.08 mi (4:48 / mi)
ahr:110 max:144 weight:174lbs

P=113, C=61
76,686 Points on Pirates Cove
Nice and easy after registering for the Dirt Cheap Trail Series that starts tomorrow.

Biking 23:37 [3] 6.91 mi (3:25 / mi)

P=182, C=72
Set the pacer for 180, but stayed about halfway between him and my ghost for the whole course.

Biking 10:00 [2] 1.99 mi (5:01 / mi)

P=92, C=65
54,352 Points on Coin Toss

Biking 5:00 [2] 1.39 mi (3:36 / mi)

P=110, C=60
21,167 Points on Downhill Drama
Total now 369,812 on the way to 1,000,000 point goal for April.

Monday Apr 9, 2018 #

12 PM

Swimming 52:00 [3] 1.31 mi (39:42 / mi)
weight:176lbs

8:40
1:35,41,38,38,36,38
3:40,36
52,58,52,56 (ba/br)

Sunday Apr 8, 2018 #

9 AM

Orienteering race 39:51 intensity: (2 @1) + (7:45 @2) + (12:04 @3) + (18:40 @4) + (1:20 @5) 3.07 mi (12:59 / mi) +1m 12:58 / mi
ahr:145 max:159

Flying Pig Middle Distance Green Course

Very open park made for another runner's course, so too bad I haven't been able to train for very long yet, as I definitely had some slow stretches. The one error identified was because going into 7 I was thinking I was going into 8, so the location and code looked wrong.

OCIN_Sunday_Middle_VOA_Park_5 Green - Splits

Saturday Apr 7, 2018 #

11 AM

Orienteering race 58:32 intensity: (32 @1) + (3:51 @2) + (8:24 @3) + (30:22 @4) + (15:23 @5) 4.69 mi (12:29 / mi) +92m 11:46 / mi
ahr:151 max:169

Flying Pig Classic distance - Green Course
My speed degraded much earlier and more rapidly than I thought. I was near Patty's time through 8 controls, then dropped off steadily and finished over 5 minutes behind.

OCIN_Saturday_Classic_Elk_Creek_5 Green - Splits

Friday Apr 6, 2018 #

Event: OCIN Flying Pig XXII
 
3 PM

Orienteering race 41:34 intensity: (45 @1) + (6:33 @2) + (11:57 @3) + (18:29 @4) + (3:50 @5) 2.64 mi (15:45 / mi) +184m 12:57 / mi
ahr:146 max:165

Flying Pig Middle - Green course
Started out very conservatively, and slowly got back into the orienteering groove. Sprint to the finish was probably the fastest I've run since before the first hip surgery.

OCIN_Friday_Middle_Pyramid_Hill_Apr_2018_5 Green - Splits

Wednesday Apr 4, 2018 #

4 PM

Weights 15:00 [1]

Circuit at the Y.
5 PM

Running 30:06 intensity: (32 @1) + (14:52 @2) + (11:38 @3) + (2:45 @4) + (19 @5) 3.0 mi (10:02 / mi) +15m 9:53 / mi
ahr:138 max:162 weight:175lbs

Because of the wind that knocked over our basketball hoop, I decided to run on the treadmill at the Y. 1/2 mi w/up, then 3x1/2 mile near interval pace, with 1/4 MI walk/jog recovery after each.

Tuesday Apr 3, 2018 #

4 PM

Running 47:17 intensity: (34 @1) + (6:04 @2) + (31:37 @3) + (8:29 @4) + (33 @5) 3.85 mi (12:17 / mi) +32m 11:59 / mi
ahr:142 max:161 weight:163lbs

Went to Whiting Road with Luke and got a run in on trails that I've used less often. Alternated 5ish minutes of jogging and 30-40s of walking.

Monday Apr 2, 2018 #

3 PM

Biking 10:00 [2] 2.47 mi (4:03 / mi)
weight:174lbs (sick)

P=101, C=61
50,263 points on Downhill Drama

This month's challenge is 1 million game points, so with my cold lingering I decided to do a fair amount of gaming today.

Biking 3:00 [4] 1.02 mi (2:56 / mi)

P=236, C=78
Went after this route which is this week's challenge. Breathing issues made it so that I could not stay with my ghost after the first half.

Biking 10:00 [2] 2.19 mi (4:34 / mi)

P=101, C=63
54,122 Points on Pirates Cover

Biking 13:37 [3] 4.01 mi (3:24 / mi)

P=185, C=69
Was going with the 190 pacer, but then some young guy walks in and jumps on the bike next to me and chooses the same course when I was a little over 0.6 miles in. So, I opened up the lead substantially before the end, and was able to time the finish to hit 1337.

Biking 10:00 [2] 2.01 mi (4:58 / mi)

P=90, C=60
Another game session, this time I racked up 113,222 Points on Dragons Return. I was able to get 4x point bonuses before grabbing the treasure chests, so 5K became 20K both times.

Biking warm up/down 3:30 [2] 0.75 mi (4:40 / mi)

Sunday Apr 1, 2018 #

10 AM

Running 28:10 intensity: (21 @1) + (11:58 @2) + (5:55 @3) + (7:00 @4) + (2:56 @5) 3.01 mi (9:21 / mi) +31m 9:04 / mi
ahr:143 max:163 weight:174lbs

"Quick" run before heading to EA for Easter festivities. First mile was with the wind, second mile was the Bunker Hill loop and last mile was into the wind.

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