Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bishop22

In the 7 days ending Sep 2, 2006:

activity # timemileskm+m
  Running5 3:08:27 24.2(7:47) 38.95(4:50)
  Orienteering1 1:48:13 6.08(17:47) 9.79(11:03) 21016 /24c66%
  Golfing3 29:00
  Strength1 7:00
  Total6 5:32:40 30.29 48.74 21016 /24c66%
averages - sleep:6.3 rhr:47 weight:171lbs

» now

Saturday Sep 2, 2006 #

Golfing 11:00 [1]

Club Championship: 12-15 Flight (gotta move up next year). A break from the rain early, but then it was falling. After opening with a double, I settled down and played well, until a triple on 7 and double on 8. Got thru 9 with a 46. Opened the back with pars on 10 and 11, before the alarm went off and cancelled the day (my last 2 pars got thrown out).

Friday Sep 1, 2006 #

Running 19:21 [4] 4.8 km (4:02 / km)
slept:7.25 weight:171lbs

Cruise intervals with the team: 6x800m with "1 min" recovery - recovery actually averaged 76 seconds. Felt fairly comfortable running them in:
3:15, 3:16, 3:13, 3:13, 3:12, 3:12

Most of the kids ran too quickly early and slowed dramatically (Nate did the first 2 in under 3:00, then was behind me on the last 3).

Running 21:44 [2] 2.63 mi (8:16 / mi)

6:00 w/u - should've been longer, but we had to measure out a loop
13:44 w/d
6 x strides

Strength (Core) 7:00 [3]

My first attempt to do the ab work with the team - not fun. I had to call it quits after 7 minutes of pretty much constant exercises.

Thursday Aug 31, 2006 #

Running 39:49 [3] 5.38 mi (7:24 / mi)

GTA with Erik, Lawrence and D&JV. Most everyone was up for an easy day, due to past and upcoming events, so I was able to hang on for much of the run, despite yesterday's workout. Then I ran into some intestinal distress issues and had to cut the run short - unbelievably, they had no porta-pots at the Elmwood Ave construction site, which would have really helped. I ate dinner too late last night.

Golfing 9:00 [1]

Final chance to play before this weekend's club champs. Lipped a par putt on 1, which turned out to be an omen. I missed a 2-footer for par on 4, a 4-footer on 5, and left a 10-footer just short on 6, then missed a 5-footer on 8. So, I shot 43. If I can turn the putting around this weekend, I could be ready to score.

Wednesday Aug 30, 2006 #

Running warm up/down 27:54 [2] 3.25 mi (8:35 / mi)
rhr:45 slept:6.75 weight:171lbs

12:13 before workout;
15:41 after workout.

Running intervals (and Hills) 14:39 [5] 2.1 mi (6:59 / mi)

Main workout at Ellison Park was:
3x400m: 89, 90, 89
6x1min hills
3x400m: 71, 91, 89

The 400m was out and back on a slight incline. The hill for the 1min repeat was steep - looking at the O-map, it was at least 25m climb.
For the first 400 of the second set, I had the kids run down from the top of the hill to the 200m mark and in (it was probably a few seconds short - I went by the 200m mark in 30). The kids enjoyed it and I figure it's good to occasionally practice running downhill fast, since we have to do so in races. I had a couple of guys do a 4th 400m before and after.

Running warm up/down 12:00 [2] 1.2 mi (10:00 / mi)

After each 400 and hill.

Golfing 9:00 [1]

Played with a guy who was pretty terrible. He said "it's not my night", I felt like saying "it's not your game". But I looked pretty awful myself: ugly bogey on 1, double on 2 after hitting a short wedge 45-degrees right into the trees, double on 4 (OB off the tee, else par). I did par 3 and 8, but missed < 4' putts for par on 5 and 7, and 3-putted 9 for a 44.

Tuesday Aug 29, 2006 #

rhr:46 slept:6.25 weight:171lbs (rest day)

Unplanned rest day - couldn't get out at lunch, then had to mow and get the kids to "spike night" at the local Fleet Feet. First pair of spikes for both Chelsea and Nate.

A day off seems reasonable at this point.

Monday Aug 28, 2006 #

Running 38:00 [2] 4.9 mi (7:45 / mi)

Warm-up with the team, then ran around for some encouragement during their tempo run. My legs were in no shape to attempt tempo pace today.

Sunday Aug 27, 2006 #

Running warm up/down 15:00 [2] 1.76 mi (8:31 / mi)

Warm-up before the COC Long.

Orienteering race 1:48:13 [4] *** 9.79 km (11:03 / km) +210m 9:59 / km
spiked:16/24c rhr:50 slept:5.25

COC Long at Mono Cliffs Provincial Park. Well, first let me say that I spiked C10 today!

My legs were a little sore and tired from yesterday's races, so I started rather slowly, which certainly helped my navigation. Going to C4, I learned that the rough open land could be pretty deep - I had to bail to a trail earlier than I wanted, then I got sucked into a tiny patch of white to attack, when I meant to cut in at the big patch of white. I ended up avoiding the rough open most of the rest of the way. Leaving C8, I took off for the road, only to realize when I got there, that there was no good way to cut back in. The cemetery was OB, so I had to cut thru medium green to avoid that. I missed C11 way right, then spent too long deciding where to leave the trail for C12. The route to C14 actually had some fast-ish rough open, but I struggled to cut some distance to C15 by running thru that same color, then I started running towards C16 when I got into the woods (but they were close together and I corrected en route). I was distracted by others and went the wrong side of the hill to C17. I tried the rough open heading towards C18, but it was nasty and I had to bail to the trail, which was probably the better route anyway because of the hills/cliffs. C19 was another running leg, but I was starting to wear down, and I ended up walking several stretches on the way to C21. Leaving C23, I was catching two people quickly, and one pulled over to let me by, and had a front-row spot for my face-plant as I didn't see a narrow stump embedded in the grassy trail. I caught back up to the other guy, but he went diagonal thru some woods, while I had had enough green for the day, and ran around, and couldn't quite catch him on the way in.

So, no serious errors, but the terrain was a little tougher than I expected, and I was dragging a bit after yesterday, hence the 11-ish pace, instead of the sub-10 that I should have been capable of.

Zach picked up the win on the M-12 course, zipping thru in under 7 min/K. Nate also ran pretty well in M-16 (course 3/"Orange") and finished 3rd, only about 2 min. out of first.

« Earlier | Later »