Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bishop22

In the 31 days ending Oct 31, 2016:

	activity	#	time	miles		km		+m
	Running	7	10:33:54	27.36	(23:10)	44.03	(14:24)	376
	Swimming	7	5:14:00	7.66	(40:58)	12.33	(25:27)
	Orienteering	2	1:52:13	3.97	(28:16)	6.39	(17:34)	179
	PT	4	40:00
	Biking	1	37:41	10.06	(3:45)	16.19	(2:20)
	Shuffling	1	30:00	1.5	(20:00)	2.41	(12:26)
	Total	22	19:27:48	50.55		81.35		555
	[1-5]	22	18:06:39
averages - weight:176.2lbs

5:21

0:00

» now

Monday Oct 31, 2016 #

6 PM

Biking 7:36 [3] 2.03 mi (3:45 / mi)
weight:176lbs

P~135, C~64
Finally got back on the Expresso. My right hip is definitely limiting me here, as it is not particularly comfortable bringing my right foot to the top of each revolution. I did up the seat by one click to allow a little less bend.

It was all I could do to keep up with the 150 pacer, even though I couldn't get my heart rate even to 120.

Biking 18:40 [3] 5.0 mi (3:44 / mi)

P~136, C~64

Biking 7:25 [3] 2.03 mi (3:39 / mi)

P~137, C~64

Biking warm up/down 4:00 [2] 1.0 mi (4:00 / mi)

After each loop

10 PM

PT 10:00 [1]

30 minutes of exercises

Sunday Oct 30, 2016 #

Note
weight:176lbs (rest day)

No time today as Christine and I drove over for another drubbing by Tom Brady.

Saturday Oct 29, 2016 #

7 AM

Swimming 42:00 [3] 1.02 mi (41:10 / mi)
weight:177lbs

<4:20/8:38
1:36,37,37,36,36
3:34,32,31

Friday Oct 28, 2016 #

Note
(rest day)

Another empty day as I came home and took Christine to a movie during Luke's pasta party.

Thursday Oct 27, 2016 #

Note
weight:176lbs (rest day)

Straight from work to the disappointing Sabres game.

Wednesday Oct 26, 2016 #

Note
weight:174lbs (rest day)

Christine was out with the girls when I got home, so Luke and I had to fend for ourselves, so I didn't go to the Y.

Tuesday Oct 25, 2016 #

11 PM

PT 10:00 [3]

30 minutes of exercise

Monday Oct 24, 2016 #

8 PM

Swimming 45:00 [3] 1.02 mi (44:06 / mi)

4:14/8:23
1:35,34,35,34,34
3:39,32,30

Shoulder seems to continue to improve. Not "comfortable" yet, but none of the sharper pain.

Sunday Oct 23, 2016 #

Event: ROC - Mendon Ponds Park Regular Event

Note
weight:175lbs (rest day)

I had signed up for the ROC event, but we couldn't delay catching the Bills game, so we went straight home from Luke's hockey game in Scottsville (a 7-1 loss, with Luke scoring the lone goal - he also had a goal in their 8-2 loss yesterday).

Saturday Oct 22, 2016 #

7 AM

Swimming 48:00 [3] 1.25 mi (38:24 / mi)
weight:176lbs

4:21/8:40
1:35,40,37,36,36
3:40,37,36
52,60,50,54

Shoulder feeling somewhat better. My arms were pretty heavy - from the other night I guess.

Weight was post-swim (179 before).

4 PM

PT 10:00 [1]

30 min of exercises.

Friday Oct 21, 2016 #

Note
weight:178lbs (rest day)

Long day, drove both ways, so I was gone for over 12 hours and Luke and Christine were ready to eat when I got home, so off to Flags.

Thursday Oct 20, 2016 #

7 PM

Swimming 45:00 [3] 1.14 mi (39:28 / mi)

4:10/8:20
1:29,36,33,33,31
3:39,44,40

Went to Eastside after an R Meetup at Fisher. Had someone to catch a couple lanes over on the first 100, so it was quick, and I struggled on the second, but rallied. Had not much left for the pims and someone joined my lane, making it tougher to do the odd strokes.

Wednesday Oct 19, 2016 #

5 PM

Orienteering 7:41 0.44 mi (17:28 / mi) +34m 14:07 / mi
ahr:116 max:150 weight:179lbs

Picked up last control on the east side of Chestnut Ridge - the one that was too dark to find last week.

Orienteering 35:54 1.25 mi (28:43 / mi) +56m 25:13 / mi
ahr:105 max:144

Two more Map Hike controls at the southern end of Chestnut Ridge. Not sure how I missed the first one as I passed the first time - it was on a larger tree, and up pretty high, so I was probably just not observant enough.

The map made it look like I could cross the tiny stream if I stayed east of the line to the control, but reality said it wasn't worth attempting, so I went all the way down to the trail.

10 PM

PT 10:00 [1]

30 minutes of exercises

Tuesday Oct 18, 2016 #

5 PM

Shuffling 30:00 [2] 1.5 mi (20:00 / mi)

Moving around Basil Marella during the second half of the girls race, then Luke's race. He just missed 20 for the second time in a row, going 20:02.

Monday Oct 17, 2016 #

Note
(rest day)

Another day off, this time to attend an Eric Wood fundraiser this evening. Nice event and Walt was able to take home a signed Marv Levy jersey, bearing the number 4X.

Sunday Oct 16, 2016 #

Note
(rest day)

Was going to do some Map Hike this AM, but the weather was so nice and I had moved around so much yesterday that I decided to head over to the stadium a little earlier instead, and was able to visit with some folks at Shaker's Trailer.

Saturday Oct 15, 2016 #

7 AM

Swimming 44:00 [3] 1.08 mi (40:45 / mi)
weight:177lbs

~8:55
1:32,37,36,34,34
3:37,32,32

10 AM

Running 29:09 1.46 mi (19:58 / mi) +10m 19:34 / mi
ahr:95 max:134

Moving around the Pembroke Invite course while the Varsity Boys raced. Apparently there is still no map data, even though I know that GPS was working today.

Running 1:09:49 4.22 mi (16:33 / mi) +70m 15:44 / mi
ahr:102 max:162

This was during Luke's JV race at Pembroke. He barely missed breaking 20 mintues, but did have the 7th fastest Schroeder time of the day (thanks to the juniors being out with PSATs, and holding off teammate).

Also includes girls varsity race, but I accidentally turned it off instead of taking a split at the start, so had to manually add the first 6:30 of distance to the total.

Running 24:32 1.14 mi (21:31 / mi) +45m 19:10 / mi
ahr:84 max:134

Then it was over to the Alden Invitational. This was during the girls large school varsity race.

Running 24:27 1.25 mi (19:33 / mi) +22m 18:34 / mi
ahr:94 max:146

3 PM

Running 25:38 1.25 mi (20:30 / mi) +1m 20:26 / mi
ahr:68 max:97

Alden small school Varsity boys - witnessing the major upset of Addison over East Aurora.

Friday Oct 14, 2016 #

Note
(rest day)

Drove both ways today, then straight to calling hours for Coach Klehr's mother, so did not fit in a workout.

Thursday Oct 13, 2016 #

Note
(rest day)

Rest day due to Sabres opening game (went with Walt) which became much less compelling when Jack Eichel went down with an ankle injury yesterday. There was a brief moment of excitement in the arena when the Sabres closed to 2-1, but that was short-lived.

Wednesday Oct 12, 2016 #

6 PM

Running 46:00 2.82 mi (16:19 / mi) +68m 15:10 / mi
ahr:113 max:140

Map Hike at Chestnut Ridge. Not sure why no map data again. Tried to get 3 remaining controls on east side (had already been to them but did not write down codes). Didn't want a long slog back to the car at the end, so I ran to the far control first. This turned out to be a mistake as I got to the third control after it was too dark to locate the marker.

Tuesday Oct 11, 2016 #

5 PM

Running 47:01 2.24 mi (20:59 / mi) +27m 20:13 / mi
ahr:82 max:140 weight:176lbs

Moving around at Northampton Park during Luke's XC race. Not sure why there is no map data. Luke had his first sub-20 5K race, despite the big hill that comes about 2.25 miles into this course. He was way back in 6:01 at the mile, got within striking distance of several teammates by the 2 mile (just over 12:10), then moved up to 10th on the team after the hill, only to be passed by two teammates in the last 150m.

He seems to be a pied piper of sorts. As he catches up to his fading teammates while running a more even-paced race, they often jump in behind him instead of continuing their fade.

Monday Oct 10, 2016 #

Note
(rest day)

Hoped to get in a swim, but too much work to do before catching the flight home.

Sunday Oct 9, 2016 #

Event: BFLO-Schoellkopf Score-O

Note

No chance for a workout today, although my Garmin pedometer tells me I managed 6.66 miles. Had 7:30 Mass, followed by the Bills Backer Tailgate party, then the game, to dinner, then straight to the airport to drop off Chelsea and Luke (G), and back to Chris's house in time to get to bed, so I could get up before 5am to work.

Saturday Oct 8, 2016 #

Event: ROC - Mendon Ponds Park Regular Event

12 PM

Swimming 50:00 [3] 2.0 km (25:00 / km)

9:55
1:48,48,49,48,51
4:05,11,07

Got in a

Wednesday Oct 5, 2016 #

6 AM

Swimming 40:00 [3] 0.91 mi (43:56 / mi)
weight:175lbs

4:30/8:55
1:37,41,40,38,38
3:45,45

Very slow this AM for several different reasons (shoulder, early, warm pool), but at least I got this in early today before driving to OP, after falling asleep before 9 last night.

Tuesday Oct 4, 2016 #

5 PM

Running 45:20 1.53 mi (29:38 / mi) +27m 28:07 / mi
ahr:100 max:149

Moving around during Luke's race at Harris-Whalen. I missed a couple of spots that I used to hit as I just couldn't move any faster. Luke was 10th man in 20:32, beating 2 or 3 kids that beat him (soundly) at McQuaid.

Monday Oct 3, 2016 #

5 PM

Orienteering 1:08:38 2.28 mi (30:06 / mi) +90m 26:50 / mi
ahr:94 max:156

Map Hike at Emery Park. Knocked off 9 controls but couldn't find the 10th which should have been trivial. Started out mostly jogging, but that didn't last as I was definitely feeling the effects of Saturday.

Sunday Oct 2, 2016 #

Note
(rest day)

Just recovering from yesterday while watching the Bills pull off the win over the Pats!

Saturday Oct 1, 2016 #

10 AM

Running 26:49 1.14 mi (23:31 / mi) +9m 22:58 / mi
ahr:98 max:137

Spent the day at Genesee Valley Park for the McQuaid Invitational. By the time I returned to my car, the pedometer on my watch had me down for over 35,000 steps and about 17 miles. I had the GPS on for different parts of the day while I was timing different races, so all of these tracks reflect that. You can tell how much I cared about a particular race by the distance covered and the speed in different parts.

12 PM

Running 1:37:49 4.0 mi (24:28 / mi) +83m 22:59 / mi
ahr:102 max:156

Running 41:40 1.27 mi (32:54 / mi) +6m 32:24 / mi
ahr:97 max:133

Running 2:17:36 4.05 mi (33:58 / mi) +6m 33:48 / mi
ahr:94 max:163

Running 18:04 0.99 mi (18:15 / mi) +2m 18:08 / mi
ahr:117 max:148

This last one was during Zach's race which was easier to watch because there was just one person to watch!

« Earlier | Later »