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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bishop22

In the 30 days ending Nov 30, 2020:

activity # timemileskm+m
  Running10 7:59:47 41.9(11:27) 67.44(7:07) 486
  Biking6 5:37:49 93.57 150.59 631
  Coaching5 5:15:00 15.68(20:06) 25.23(12:29) 78
  Hashing4 5:11:59 16.58(18:49) 26.68(11:42) 316
  Walking2 1:52:33 6.73(16:43) 10.83(10:23) 17
  Orienteering1 1:39:08 4.85(20:26) 7.8(12:42) 122
  Hard Core2 12:00
  Shuffling1 5:37 0.44(12:42) 0.71(7:53) 18
  Total30 27:53:53 179.75 289.28 1670
  [1-5]30 27:41:47
averages - weight:169.5lbs

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Monday Nov 30, 2020 #

11 PM

Biking 1 [0]
ahr:118 max:150

HR profile for the biking

Biking 30:05 intensity: (8:07 @2) + (15:00 @3) + (6:27 @4) + (31 @5) 9.18 mi (3:17 / mi) +36m 3:14 / mi
ahr:116 max:150 weight:170lbs

P=141, C=87
Zwift - Lavender Unicorn workout.
I did not intend to ride a third day in a row but it was still raining after work.
This became a late night ride because Chris made steak for dinner so I had to eat when it was ready. Tried this short workout and it served its purpose.

Biking 18:40 intensity: (1:41 @2) + (11:57 @3) + (4:11 @4) + (51 @5) 5.94 mi (3:09 / mi) +47m 3:04 / mi
ahr:122 max:135

P=157, C=80
Zwift - Watopia
Then just a couple of laps around a short course in Watopia.

Sunday Nov 29, 2020 #

11 AM

Biking warm up/down 5:22 intensity: (1:49 @2) + (3:33 @3) 1.8 mi (2:59 / mi)
weight:169lbs

Brief w/up before trying my first Zwift race.

Biking 41:48 intensity: (10:30 @2) + (20:37 @3) + (8:16 @4) + (2:25 @5) 13.6 mi (3:04 / mi)

P=149 (176 during race), C=83
Tried out a Group D Zwift race but wasn't ready to put much into it after yesterday's FTP test. It was fun anyway as it was 8 laps of a short 1.2 mi loop. There was a sprint section recorded that I didn't figure out the start during the race, but I did three laps after and the start triggered a timer so I was able to go 33 seconds vs. 36 during the race.

I don't see how to see my lap times on the app, but I think my laps 2-6 generally got slower, then I picked it up a bit for the last two.
4 PM

Hashing 59:00 [2] 3.52 mi (16:46 / mi)

Tried to follow the FCH3 trail at Lucien Moren Park after the Bills game. Went fine the first mile plus, then couldn't make out the strange letters by the gazebo and lost the trail, picked it up again for awhile.

Saturday Nov 28, 2020 #

2 PM

Biking 1 [0] 0.0 mi
ahr:113 max:158

HR profile - started about 2:30 into the FTP test warmup.

Biking 45:59 intensity: (19:41 @2) + (8:49 @3) + (17:08 @4) + (21 @5) 10.38 mi (4:26 / mi) +304m 4:04 / mi
ahr:124 max:158 weight:168lbs

P=140, C=81
Zwift - FTP Test (shorter)
Tried the FTP test even though my legs were not feeling fresh today and managed to average 186 watts during the main part for a 177 FTP. This workout makes it to Garmin Connect but doesn't seem to get picked up automatically by Attackpoint.

Biking 17:20 intensity: (3:38 @2) + (11:54 @3) + (1:12 @4) + (36 @5) 4.89 mi (3:33 / mi) +70m 3:24 / mi

P=136, C=76
Zwift - Innsbruck
Wanted to get another 15 minutes or so in, so I thought I selected a 5 mile loop but I wound up on the main loop again. Had something like a 28 second sprint late in this so I did clock max power of 391.

Friday Nov 27, 2020 #

12 PM

Orienteering 1:39:08 intensity: (27 @0) + (1:01:06 @1) + (30:01 @2) + (7:21 @3) + (8 @4) + (5 @5) 4.85 mi (20:26 / mi) +122m 18:57 / mi
ahr:107 max:157 weight:168lbs

Vetted Emery Park 2021 Map Hike controls. Skipped one on the way in. Nate went the opposite direction and finished about 15 minutes faster. Great late November day to be in the woods.

Thursday Nov 26, 2020 #

11 AM

Running warm up/down 5:27 intensity: (35 @1) + (4:51 @2) + (1 @3) 0.49 mi (11:07 / mi) +2m 10:57 / mi
ahr:123 max:130 weight:169lbs

Brief warmup before race

Running 27:50 intensity: (12:49 @1) + (4:35 @2) + (6:24 @3) + (3:45 @4) + (17 @5) 2.94 mi (9:28 / mi) +15m 9:19 / mi
ahr:124 max:154

With the Buffalo Turkey Trot cancelled and the WNY Covid flare-up reducing our appetite to go run the course anyway, we went to Webster Park and raced the XC course. Nate and I did the whole course, Christine went from just before the two mile to the finish (and won) and Luke coached.

Wednesday Nov 25, 2020 #

5 PM

Biking 24:12 [3] 7.01 mi (3:27 / mi)
weight:170lbs

OK, so I got my Christmas present early as I was able to pick up a Wahoo Kickr Core today and was able to start figuring things out on Zwift. Rode the Champs-Elysees, but didn't realize the ride didn't start right away, so I wasted some energy early. Also didn't understand the Lutece Sprint idea so I was slow on the first lap - 26 seconds, then 20 seconds the next time around. It doesn't look like the app is showing me my time for the actual course, which was somewhere around 12 minutes.

Biking 33:51 intensity: (20:31 @2) + (6:20 @3) + (5:30 @4) + (1:30 @5) 9.46 mi (3:35 / mi)

Tried a 30 minute workout and the "2 By 2" seemed like a good place to start. After the first ride, the app set my threshold or whatever at just 165w, so the hardest part of the workout was just 4 one-minute stretches at 215w, which was fine, but they wanted me at 100 cadence which I am not used to doing. Anyway, fun day 1 of a 7-day Zwift trial before I have to decide whether to commit.

Biking 1 [0] 0.11 mi (9 / mi)
ahr:106 max:160

HR profile for workout and after.

Tuesday Nov 24, 2020 #

5 PM

Walking 1:02:18 intensity: (1:01:19 @1) + (59 @2) 3.73 mi (16:42 / mi) +17m 16:28 / mi
ahr:90 max:129 weight:169lbs

Legs kind of worn out after five straight days of running, so just went for a walk tonight.

Monday Nov 23, 2020 #

6 PM

Running 1:09:00 intensity: (3:00 @2) + (1:03:00 @3) + (3:00 @4) 5.75 mi (12:00 / mi)
ahr:135 weight:169lbs

Unfortunately forgot to grab my Garmin. Went to Whiting Rd to park for a jog / walk at Webster Park. Jogged two songs then walked a minute. Fitbit said I went farther, but I doubt I averaged better than 12 minute pace in the dark with that much walking.

Sunday Nov 22, 2020 #

1 PM

Hashing 1:09:28 intensity: (23:49 @1) + (5:09 @2) + (7:05 @3) + (31:17 @4) + (2:08 @5) 3.67 mi (18:56 / mi) +10m 18:46 / mi
ahr:126 max:165 weight:169lbs

FCH3 from Empire Park, set by Kitten. Cold, thigh-deep stream crossing early as we barreled through thorns, but a nice mix of terrain after that.

Saturday Nov 21, 2020 #

9 AM

Coaching 25:21 intensity: (4 @0) + (8:33 @1) + (3:05 @2) + (2:09 @3) + (9:30 @4) + (2:00 @5) 1.3 mi (19:30 / mi)
ahr:125 max:173 weight:167lbs

Watching the Boys Sectional race. Our top two guys outperformed expectations and both were within ten seconds of a top 10 patch, and our next three ran well also, but we finished 8th, one point behind Penfield.

Coaching 34:04 intensity: (17:08 @1) + (2:58 @2) + (2:28 @3) + (10:54 @4) + (36 @5) 1.54 mi (22:07 / mi)
ahr:118 max:161

Girls Sectional race. Top two girls could have been top 5 with excellent races, but ran solid to place 7th and 10th, both earning shields. Our third girl ran well, placing 21st, and our fourth girl is starting to get back from low iron, but our fifth girl didn't run, costing us three places as we were two points behind Victor and four points behind Irondequoit and Thomas.

Friday Nov 20, 2020 #

5 PM

Running 48:30 intensity: (6 @0) + (6:02 @1) + (13:36 @2) + (23:39 @3) + (5:07 @4) 4.34 mi (11:10 / mi) +29m 10:57 / mi
ahr:129 max:151 weight:168lbs

Jog / walk (4 min / 1 min) on the Hijack trail from Klem Rd after XC practice. Looking forward to seeing how the kids perform at Sectionals tomorrow. Could have two girls in the top 5.

Thursday Nov 19, 2020 #

7 PM

Running 35:13 intensity: (1 @1) + (49 @2) + (3:43 @3) + (18:47 @4) + (11:53 @5) 3.55 mi (9:55 / mi)
ahr:152 max:180 weight:171lbs

Picked up the new car after work, so I just ran from home after we got back. Ran until each song on the 80s alternative play list ended, then walked for 30 seconds. Made a decent effort on some of the running segments, so averaged 9:09 or better for over 17 minutes and under 10 min pace even including the walking. Roads are a lot easier than trails, especially in the dark.

Wednesday Nov 18, 2020 #

5 PM

Walking 50:15 intensity: (17 @1) + (7:08 @2) + (37:56 @3) + (4:25 @4) + (29 @5) 3.0 mi (16:45 / mi)
ahr:134 max:160 weight:172lbs

No running at practice today as the team did just 5 cruise interval 800s ahead of Sectionals on Saturday. So, when I got home, I went for a walk in the sub-freezing darkness to get my steps in for the Holiday Hustle.

Tuesday Nov 17, 2020 #

Note
weight:172lbs (rest day)

Another day off as we left work a bit early to see about buying a new car after Chris got a favorable employee pricing quote from a local Honda dealer. Looks like we're getting a Accord Sport 2.0 to replace the 2010 Fusion that I'm going to miss, and that we're only getting $350 for. But it is rusty and has 224K miles, so the time is right to move on. I offered the car to Luke to have at school in the Spring, but he saw no need for it.


Monday Nov 16, 2020 #

3 PM

Coaching 29:04 intensity: (2:34 @2) + (4:18 @3) + (15:12 @4) + (7:00 @5) 2.0 mi (14:32 / mi) +17m 14:10 / mi
ahr:111 max:165 weight:172lbs

XC practice at Center Park, where Sectionals was supposed to be. Took advantage of the scheduled bus to get the kids away from Schroeder for the workout. Tempo on the second mile, then 4 x 1/4 on the third mile. Just a short break after the last one, then a kick to the finish line.
6 PM

Hashing 1:42:48 intensity: (45:02 @1) + (19:10 @2) + (24:27 @3) + (13:18 @4) + (51 @5) 5.37 mi (19:09 / mi) +158m 17:32 / mi
ahr:108 max:176

CBH3 from the fish hatchery at Powder Mills park, set by Fetch. Nice trail in the dark with a good mix of terrain, etc. PD, FRB, USO and I were the only hounds this evening.

Sunday Nov 15, 2020 #

1 PM

Hashing 1:20:43 intensity: (23:10 @1) + (18:17 @2) + (9:48 @3) + (21:50 @4) + (7:38 @5) 4.02 mi (20:05 / mi) +148m 18:01 / mi
ahr:127 max:160 weight:172lbs

RH3 from Oakview entrance to Durand Eastman, set by USO. Track shows driving USO toward his car before I turned off the watch.

Saturday Nov 14, 2020 #

Note
weight:169lbs (rest day)

Took the day off. The kids did the traditional 2 mile time trial this morning and ran mostly better than expected. Due to the schedule, this came after the JV runners last meet, so it was great to see essentially full turnout and solid efforts.

Friday Nov 13, 2020 #

6 PM

Running 43:03 intensity: (4 @1) + (2:26 @2) + (11:45 @3) + (13:25 @4) + (15:23 @5) 4.04 mi (10:39 / mi)
ahr:149 max:181

Thursday Nov 12, 2020 #

5 PM

Running 1:01:20 intensity: (37 @1) + (4:57 @2) + (10:56 @3) + (43:17 @4) + (1:33 @5) 5.1 mi (12:02 / mi) +84m 11:26 / mi
ahr:141 max:166 weight:169lbs

Drove over to Drumm Road and did 5 min / 1 min thru the Big Field, Big Woods and some Whiting Rd trails, with the temp back down into the 40s.

Wednesday Nov 11, 2020 #

10 AM

Coaching 26:44 intensity: (2:44 @0) + (12:31 @1) + (5:24 @2) + (6:02 @3) + (3 @4) 1.49 mi (17:56 / mi) +4m 17:49 / mi
ahr:105 max:140 weight:170lbs

JV Boys race at Seneca Park vs. Irondequoit. Course had to be modified due to the zoo expansion, so it is even less spectator-friendly now than it used to be. Our JV guys ran pretty well to finish their season, with Alex winning over Ben and the team handling Irondequoit easily.

Coaching 22:43 intensity: (2:40 @0) + (9:35 @1) + (6:42 @2) + (2:44 @3) + (55 @4) + (7 @5) 1.22 mi (18:37 / mi) +3m 18:28 / mi
ahr:108 max:159

Varsity Boys race. I didn't get to see the finish, since I was at least 600m away, but I guess Jon walked down the Irondequoit kid that led most of the way to get the win, and Nick was third. We ended up winning 25-33 by putting 6 ahead of their #4 and 7 ahead of #5.

Coaching 30:00 intensity: (1:35 @0) + (20:48 @1) + (59 @2) + (4:51 @3) + (1:37 @4) + (10 @5) 1.33 mi (22:38 / mi) +4m 22:27 / mi
ahr:103 max:173

6 PM

Hard Core 6:00 [1]

Did the top row of core exercises again.

Tuesday Nov 10, 2020 #

4 PM

Running 34:38 intensity: (2:43 @1) + (1:15 @2) + (6:47 @3) + (22:13 @4) + (1:40 @5) 3.11 mi (11:08 / mi) +53m 10:34 / mi
ahr:140 max:169 weight:170lbs

Jogging around the Harris Whalen course to identify the 1K marks for PJ. Not 100% sure of the yellow flag locations behind the school, but the 2 mile came at the right time.

Shuffling 5:37 intensity: (14 @1) + (35 @2) + (24 @3) + (3:27 @4) + (57 @5) 0.44 mi (12:42 / mi) +18m 11:15 / mi
ahr:143 max:153

Monday Nov 9, 2020 #

Hard Core 6:00 [3]
weight:169lbs

No chance to run during practice today, so I did 10 of each of the top row of core stuff.

Sunday Nov 8, 2020 #

8 AM

Biking 1:01:47 intensity: (27 @0) + (1:01:19 @1) + (1 @3) 15.62 mi (3:57 / mi) +128m 3:51 / mi
ahr:91 max:94 weight:168lbs

Took advantage of the beautiful morning to get a ride in before Mass. Mostly an easy ride, but my HR did not stay in the 90s as the Garmin claims. Did need long sleeves and gloves but it probably got close to 60 degrees by the time I finished.

Saturday Nov 7, 2020 #

10 AM

Coaching 23:54 intensity: (8 @0) + (15:14 @1) + (8:31 @2) + (1 @3) 1.24 mi (19:16 / mi) +13m 18:41 / mi
ahr:107 max:130 weight:169lbs

Varsity Boys race against RH at Webster Park. They were heavily favored over us, and led 25-30 through most of the race as they had 5 running together the first half or so. Their top kids never caught Jon and Nick, and Patrick passed their 5th and 4th. Antonio caught their 5th guy, but couldn't outkick him, so we lost 27-28.

Coaching 27:48 intensity: (24 @0) + (20:06 @1) + (6:31 @2) + (47 @3) 1.34 mi (20:44 / mi) +12m 20:10 / mi
ahr:103 max:139

Varsity Girls race. Sierra made a strong move after the mile mark, but the top RH girl caught her later and they were battling out when I saw them with less than 400m to go, but I couldn't see the finish since it was down below and I had to stay up top. Sierra held her off for the win and Shelby was 3rd easily, and Sofia was 6th, but our next girls were another 3.5 minutes back, so we lost 24-33.

Coaching 27:13 intensity: (18:23 @1) + (5:03 @2) + (3:21 @3) + (26 @4) 1.17 mi (23:16 / mi) +12m 22:32 / mi
ahr:104 max:149

JV Boys race.

Coaching 38:09 intensity: (3:15 @0) + (32:24 @1) + (52 @2) + (1:08 @3) + (30 @4) 1.05 mi (36:20 / mi) +14m 34:52 / mi
ahr:92 max:147

JV Girls race.

Friday Nov 6, 2020 #

4 PM

Biking 58:42 intensity: (11:16 @1) + (35:43 @2) + (8:28 @3) + (3:04 @4) + (11 @5) 15.58 mi (3:46 / mi) +46m 3:44 / mi
ahr:125 max:156 weight:170lbs

Punched out early so I could take advantage of the weather to get a bike ride in before dark, but I failed as I finished at 5:20 and it was already quite dark. Nice ride though, especially since it was an unexpected outdoor ride in a t- shirt in November.

Thursday Nov 5, 2020 #

5 PM

Running 1:00:10 intensity: (13 @0) + (11:34 @1) + (20:23 @2) + (14:06 @3) + (13:44 @4) + (10 @5) 4.93 mi (12:12 / mi) +98m 11:30 / mi
ahr:129 max:167 weight:171lbs

I had hoped to get out of work early and get a bike ride in on another nearly 70 degree November day, but it was not to be. Instead, got to Ellison Park by 5:30 armed with the headlamp and made my way around the park for an hour, mostly 5 min jog / 1 min walk cycles.

Wednesday Nov 4, 2020 #

Coaching 30:00 [2] 2.0 mi (15:00 / mi)
weight:170lbs

Moving around at practice at Schroeder. Nice warm day so the kids who have 7 days left in the season did 8x400, and most of them ran it hard. The Sectional kids did 4x1000 at race pace, then 2x400, 2x200.

Tuesday Nov 3, 2020 #

5 PM

Running 1:02:21 intensity: (1:05 @1) + (5:45 @2) + (19:48 @3) + (21:59 @4) + (13:44 @5) 5.37 mi (11:37 / mi) +76m 11:07 / mi
ahr:142 max:162 weight:169lbs

Drove over to the Big Field but the sign said the parking hours were sunrise to sunset, so I just parked at the Hojack on Drumm. Since it was already 5:30 when I arrived, it was getting quite dark and I had to use the headlamp almost from the beginning. I did 5 min jog / 1 min walk and the jogs got slower as the footing became more unpredictable.

Monday Nov 2, 2020 #

Note
weight:169lbs (rest day)

Calling this a day off. Practice started at 3:30, but I couldn't get there until after 4. We're at Schroeder instead of Webster Park for the rest of the season since it will get so dark so early. I had to swap the Mon/Wed workouts this week because it was so cold and windy, so not a good day for a lot of Rep work. That meant tempo work around the perimeter of some of the practice fields and not much need to move around.

Sunday Nov 1, 2020 #

1 PM

Running 32:15 intensity: (1:23 @1) + (2:13 @2) + (8:53 @3) + (14:42 @4) + (5:04 @5) 2.28 mi (14:09 / mi) +128m 12:03 / mi
ahr:142 max:163 weight:168lbs

Mostly 4 min jog / 1 min walk at Ellison Wetlands, using all the time I had between Mass and the Bills game. Thought I bit off too much, so I went off trail up the hill from peach back to blue to shorten things.

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