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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bishop22

In the 31 days ending Oct 31, 2017:

activity # timemileskm+m
  Orienteering3 6:49:44 16.0(25:37) 25.75(15:55) 655
  Shuffling5 4:55:59 11.92(24:49) 19.19(15:25) 190
  PT7 3:05:00
  Swimming4 2:49:00 4.03(41:56) 6.49(26:03)
  Walking4 2:07:11 5.41(23:31) 8.71(14:37) 47
  Hashing1 1:20:34 4.03(19:59) 6.49(12:25) 171
  Elliptical4 1:00:00 3.21 5.16 27
  Biking1 20:00 5.04(3:58) 8.11(2:28) 5
  Total24 22:27:28 49.64 79.89 1095
  [1-5]24 22:21:12
averages - weight:179.1lbs

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Tuesday Oct 31, 2017 #

Note
(rest day)

Halloween in EA, so no workout today.

Monday Oct 30, 2017 #

9 PM

Elliptical 20:00 intensity: (4:58 @1) + (11:55 @2) + (2:32 @3) + (35 @4)
ahr:125 max:149 weight:180lbs

Elliptical at the Y - Christine and I went over after dropping Luke at hockey practice. Did 5 minutes at 7/10, then 3x2 minutes at 7/14 (trying to stay at 160spm or better) with 2min at 7/7 after each, then 3 min at 7/10.

Biking 1 [0] 0.0 mi +5m null / mi
ahr:117 max:134

HR profile while biking (and leaving).

Biking 3:42 [3] 1.0 mi (3:42 / mi)
ahr:116 max:124

P=125, C=64
With the 140 pacer, which was a big step up from last time!

Finally got back on the Expresso bike - first time since August, the bike told me. I had good range of motion availability, so I didn't have to be concerned that I was doing any damage.

Biking 7:50 [3] 2.03 mi (3:52 / mi)
ahr:119 max:129

P=120, C=64
With, then ahead of, 130 pacer, so had to bump him up.

Biking 6:51 [3] 1.76 mi (3:54 / mi)
ahr:120 max:127

P=124, C=64
Started on Rabbit Run and did as much as I could before I had to leave as Christine was picking me up so we could get Luke.

Biking warm up/down 1:36 [2] 0.25 mi (6:24 / mi)

Sunday Oct 29, 2017 #

Note
weight:178lbs (rest day)

No exercise as it was a busy day with 8am Mass in Rochester, off to the Bills game, and back for Luke's hockey game in Webster at 8:15pm. They lost 5-2, with Luke finishing +2 and scoring both goals.

For the Bills game, we were well-prepared for the rain that fell, so it was a very enjoyable win over the RAY-ders.

Saturday Oct 28, 2017 #

1 PM

Shuffling 28:28 intensity: (2:49 @0) + (22:06 @1) + (3:33 @2) 1.1 mi (25:53 / mi) +4m 25:38 / mi
ahr:90 max:133 weight:180lbs

Watching the JV Girls race at the Monroe County XC Champs.

Shuffling 28:25 intensity: (17:25 @1) + (1:59 @2) + (6:41 @3) + (2:18 @4) + (2 @5) 0.99 mi (28:42 / mi) +3m 28:25 / mi
ahr:113 max:157

JV Boys race.

Shuffling 28:49 intensity: (5 @0) + (15:13 @1) + (5:34 @2) + (6:13 @3) + (1:44 @4) 1.23 mi (23:26 / mi) +3m 23:15 / mi
ahr:115 max:153

Varsity Girls race - had to move quicker this time.

Shuffling 40:32 intensity: (24:50 @1) + (2:53 @2) + (6:25 @3) + (6:18 @4) + (6 @5) 1.61 mi (25:11 / mi) +3m 25:03 / mi
ahr:114 max:157

Watching Luke in the Varsity Boys race. He was running against one other guy (plus a frosh that ran 18:26 in the JV race) for the final spot in the top 7 for next week's Sectional race. I went to a new spot to see him before the 2-mile mark, and then hustled to catch him briefly in the woods and went harder to get back as far before the finish as I could.

Luke had a real nice race, going 17:54 and leaving no doubt he belonged on the team, finishing as Schroeder's 5th man.

Friday Oct 27, 2017 #

4 PM

Swimming 42:00 [3] 1.02 mi (41:10 / mi)
weight:180lbs

8:45?
1:33,35,33,35,32,36 (pull swim)
3:39?, 34?

Thursday Oct 26, 2017 #

PT 35:00 [1]

I think this is the current list:
2 sink exercises (dropping the offset leg version)
2 stair exercises
Doorway stretch
3 table exercises (NEW: don't use table on 1 w/o slider)
Step-ups
Squats
Step over the hurdle
3 walking exercises
Step back, the forward, rotating with ball
Side lunge (still need step going right)
Side lunge with rotation (with ball)
At office: resistance band reach out and back until can add movement

Wednesday Oct 25, 2017 #

9 PM

PT 18:00 [1]

Knocked off many of the exercises during the Sabres game.

Tuesday Oct 24, 2017 #

Note
(rest day)

Sabres game with Walt as Coff forgot he had the tickets tonight.

Monday Oct 23, 2017 #

Note
(rest day)

Needed a break after the weekend.

Sunday Oct 22, 2017 #

9 AM

Orienteering 1:02:06 intensity: (3 @0) + (58:13 @1) + (3:49 @2) + (1 @3) 2.64 mi (23:31 / mi) +70m 21:44 / mi
ahr:105 max:140

Got out to Emery Park before the Bills game, as I had never written down the control codes from the south side of the park. C1 seemed to be missing, but I didn't search too long at the knoll (but I did check out the second knoll as well, just in case).
9 PM

Walking 33:53 intensity: (3 @0) + (33:15 @1) + (35 @2) 1.55 mi (21:52 / mi) +15m 21:14 / mi
ahr:100 max:134

Back to Walt's house from Brigid's.

Saturday Oct 21, 2017 #

Event: BFLO - Sardinia - Score-O
 
11 AM

Orienteering race 2:55:32 intensity: (1:23:00 @1) + (1:30:28 @2) + (42 @3) + (30 @4) + (52 @5) 7.15 mi (24:33 / mi) +317m 21:35 / mi
ahr:119 max:166

BFLO 3-hour Score-O at Sardinia. Had just enough time to get around the whole course, walking. Diane went around with me since Fetch was running. We ended up beating him from a half hour slower because he punched a white control instead of #18.

Navigation was quite solid - saying things out loud definitely improves the focus.

Thursday Oct 19, 2017 #

2 PM

PT 35:00 [1]

Good session at PT. They seem to be close to turning me lose.

Wednesday Oct 18, 2017 #

Note
(rest day)

Needed a day off to recover from yesterday, which was good because I found out in the afternoon that Luke had a concert tonight, so I ended up driving both ways today and got home hungry close to 8:30.

Tuesday Oct 17, 2017 #

5 PM

Shuffling 32:08 intensity: (14:49 @1) + (5:07 @2) + (4:23 @3) + (6:58 @4) + (51 @5) 1.36 mi (23:37 / mi) +38m 21:46 / mi
ahr:124 max:170

Moving around during the Schroeder girls race at FLCC.

Shuffling 26:37 intensity: (9:19 @1) + (3:08 @2) + (2:30 @3) + (10:36 @4) + (1:04 @5) 1.28 mi (20:48 / mi) +38m 19:04 / mi
ahr:133 max:164

This is during Luke's race. I had to really hustle around to see him a total of 7 times. He was in the top 7 again today, going 18:59 at FLCC with its hills.

Walking 20:00 [1] 1.25 mi (16:00 / mi)

Walked the upper loop backwards before the race.
11 PM

PT 10:00 [3]

Several of the exercises.

Monday Oct 16, 2017 #

10 PM

PT 22:00 [3]

Almost all of the exercises.

Sunday Oct 15, 2017 #

12 PM

Orienteering 2:52:06 intensity: (1:29:21 @1) + (1:18:26 @2) + (1:30 @3) + (1:42 @4) + (1:07 @5) 6.21 mi (27:43 / mi) +269m 24:26 / mi
ahr:116 max:170 weight:178lbs

ROC Meet at Alasa Farms - Green Course

C1&2 were not a problem, but going to C3 I never saw the large mapped trail, but recovered easily enough with a big reentrant to lead me in, and C4 was easy enough. Then it happened - the most lost I've been in a long time.

I climbed down the hill where I could and followed my plan (cross the stream, then keep it to my right and climb). When it flattened out, I started angling south as best as I could and then the map stopped matching anything. Soon I could see the edge of a big field and tried to match it to anything on the map, and failed. Heard dirt bikes, so I decided to go north until I hit the swamp, but ran into Zach before I got there and he gave me a hint, so I went up to C10 to verify my location and started over. I stopped one reentrant too early, but recovered and got C5, and everything went smoothly after that (1-hour) mistake, which was good, as I didn't think I had time to finish before 3:30, but made it with a few minutes to spare.

Green - Splits

Saturday Oct 14, 2017 #

1 PM

Walking 45:53 intensity: (1:49 @0) + (44:04 @1) 1.96 mi (23:25 / mi) +27m 22:28 / mi
ahr:98 max:117

Scouting the first part of the XC course at Hamlin Beach for Luke, who was running separate from his team because of PSATs.

Shuffling 26:12 intensity: (20 @0) + (18:30 @1) + (5:49 @2) + (1:21 @3) + (7 @4) + (5 @5) 1.11 mi (23:37 / mi) +17m 22:34 / mi
ahr:104 max:164

Moving around during Luke's race. He ran pretty well, placing 18th (don't let the official results fool you - an Olympia kid passed Luke in the chute and gave his tag first, even though the official called Luke first, since he then stopped paying attention).

Friday Oct 13, 2017 #

Note
(rest day)

Needed an off day after all of yesterday's activities.

Thursday Oct 12, 2017 #

8 AM

PT 30:00 [1]

Got thru all exercises.
9 AM

Elliptical 15:00 intensity: (1:43 @1) + (13:08 @2) + (9 @3) 2.05 mi (7:19 / mi) +27m 7:02 / mi
ahr:58 max:138 weight:180lbs

Swimming 45:00 [3] 1.08 mi (41:40 / mi)

~9:35 (alt 100 IM, 100 free)
8x25 kick
10x50 pull/swim
2x200
300
6 PM

Hashing 1:20:34 intensity: (11:04 @1) + (55:59 @2) + (7:57 @3) + (3:08 @4) + (2:26 @5) 4.03 mi (19:59 / mi) +171m 17:40 / mi
ahr:124 max:175

RH3 in Victor. Fetch set, but no swamps.

Tuesday Oct 10, 2017 #

5 PM

Walking 27:25 intensity: (1:06 @0) + (24:36 @1) + (28 @2) + (31 @3) + (37 @4) + (7 @5) 0.65 mi (42:11 / mi) +5m 41:07 / mi
ahr:97 max:163

Watching Luke's race at Basil Marella Park. After 3 very good races he finally had a rougher day.

9 PM

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

~4:22/8:41
1:36,36,39,35,41,37
3:41,37
1:44 IM

Monday Oct 9, 2017 #

Note
(rest day)

Forgot to do my exercises.

Sunday Oct 8, 2017 #

Note
(rest day)

Nothing to log, but did have over 9000 steps recorded on my phone as Christine and I went to the Bills game in Cincinnati. The game was there for the taking, but we couldn't manage to grab it.

Saturday Oct 7, 2017 #

Note
(rest day)

Christine and I flew to Cincinnati and I had my 3rd straight day over 6000 steps, but didn't manage to do my exercises.

Friday Oct 6, 2017 #

5 PM

Shuffling 55:35 intensity: (40:06 @1) + (6:05 @2) + (6:11 @3) + (3:13 @4) 2.0 mi (27:44 / mi) +46m 25:54 / mi
ahr:111 max:152

Did some fast shuffling part of this time, to see Luke running at the Penfield-Irondequoit invite. He had a nice run, finishing just behind the 5th man and had a better speed rating than at McQuaid.

Thursday Oct 5, 2017 #

2 PM

PT 35:00 [1]

70 minutes to get thru all of the exercises. Added one new one: holding a ball while I stepped forward and back and rotated.

3 PM

Elliptical 10:00 intensity: (2:01 @1) + (7:02 @2) + (57 @3) 1.86 km (5:23 / km)
ahr:116 max:139

Elliptical at the end of my PT session - 10 minutes pretty hard.

Tuesday Oct 3, 2017 #

5 PM

Shuffling 29:13 intensity: (12:38 @1) + (8:01 @2) + (4:58 @3) + (3:29 @4) + (7 @5) 1.24 mi (23:33 / mi) +40m 21:24 / mi
ahr:122 max:162

Watching Luke's race at Webster Park. Going faster than I should at times.

Sunday Oct 1, 2017 #

11 AM

Elliptical 15:00 intensity: (9:43 @1) + (5:13 @2) + (4 @3)
ahr:113 max:145 weight:178lbs

On the elliptical at Bayview.

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

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