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Training Log Archive: bishop22

In the 7 days ending Sep 16, 2006:

activity # timemileskm+m
  Running6 3:18:20 24.03(8:15) 38.67(5:08)
  Orienteering1 1:38:36 5.37(18:21) 8.65(11:24)13 /20c65%
  Total6 4:56:56 29.41(10:06) 47.32(6:16)13 /20c65%
averages - sleep:7.7 rhr:42 weight:170.2lbs

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Saturday Sep 16, 2006 #

Running warm up/down 12:00 [2] 1.37 mi (8:46 / mi)

W/ups before Farsta and Night-O

Orienteering race 1:38:36 [3] *** 8.65 km (11:24 / km)

Farsta course at the Sprint Series Final Festival at Hickory Run. This was my second farsta, so I wasn't sure how the forking would play out. I followed Clem down a right turn too early and had to recover thru the woods, but I got back with the pack for the creek crossing. I misinterpreted where we were, but took a great bearing from there. Unfortunately, it took quite some time before I figured out I had made a parallel error and had to correct. Not good to make such a large error on the first control after a mass start. Things went much more smoothly after that, which was good, because I wanted to save energy for tomorrow. I had a little trouble with C3, and I had to really squint to understand what was "white" in the clearing with the water control. Saw Gil early in the 2nd loop, but he had a longer first loop, so we didn't stay together at all. George came to the penultimate control right after me, so I thought I'd have to hustle in, but he was a bit left and crossed the first trail and entered more woods before he was able to run the trails.

Friday Sep 15, 2006 #

(rest day)

No XC practice today, so after work we just packed and headed for DVOA land.

Thursday Sep 14, 2006 #

Running warm up/down 34:00 [2] 3.68 mi (9:14 / mi)
slept:7.75 weight:173lbs

11 min w/up
avg 1:20 jogging during each recovery period (out of 2+ min recovery)
7 min w/dn

Running intervals 12:40 [4] 2.0 mi (6:20 / mi)

At Ellison Park with the team.
4x400 before the hills
4x400 after the hills
Slow going - the grass was pretty long in places and it was WET. Wiped out on the downhill portion of the first interval after the hills. So did John, who aggravated a minor injury from Monday (hopefully not turning it into a major injury).

Running hills 5:00 [4] 0.5 mi (10:00 / mi)

5 x 1 minute hills. I told the advanced kids that if they all beat me on the 5th hill, there would be no 6th one. Claire edged me out to win it for the team - the kids all made it at least 30-40m farther on this one (and so did I).

Running intervals 2:30 [4] 0.39 mi (6:24 / mi)

Had the kids warm-down wind up in one of the flooded fields at Ellison Park. Then it was 6 x 20 second strides (ended up being 25 seconds) where they could go in any direction. The girls stayed on the higher ground, just running thru soggy areas and a few puddles; the boys took off thru the standing floodwater, which got to be about knee deep in the middle. The fun had here made them forget all about the tortuous workout they had just been through.

Wednesday Sep 13, 2006 #

rhr:42 slept:6.25 weight:171lbs

Looks like today is shaping up to be a rest day. I only had a couple of short openings at work, then I have to take Z to hockey, and afterwards we're heading out to dinner for Chirs's birthday.

Running 30:00 [2] 3.33 mi (9:01 / mi)

No rest day after all. During Z's hockey practice I ran around the block, stopping at CVS for birthday cards. On the way out, I did some terrain running in the patch of woods behind the rink, before continuing on to Hard Rd.

Tuesday Sep 12, 2006 #

Running warm up/down 35:00 [2] 4.24 mi (8:15 / mi)
rhr:42 slept:8.5 weight:171lbs

Some jogging before and after the races, plus the easy running during the races.

Running intervals 10:00 [4] 1.67 mi (5:59 / mi)

The hard running to get to different points during the races. We got spanked today - the girls, as expected, and the boys as expected by 2 teams, and surprised a bit by Hilton. The national champ chicks seem to have recruited some fresh meat to the boys team - 3 of their top 6 were new and another was back from missing most of last year.

Monday Sep 11, 2006 #

Running 26:00 [2] 3.35 mi (7:46 / mi)
slept:5.75 weight:169lbs

Easy run at Webster Park while the team did some Indian Runs and a 5-minute tempo run. First dual meet is tomorrow, and the poor girls have to run against the defending class A sectional champs, and the defending AA sectional champs that also happen to be the #1 team in the country.

Sunday Sep 10, 2006 #

Running 31:10 [2] 3.5 mi (8:54 / mi)
slept:10.0 weight:167lbs

Easy run on the Hojack trail from Hard Rd - out 16:00, back in 15:10. Tough to force myself to run, but it needed to be done.

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