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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bishop22

In the 7 days ending Apr 15, 2007:

activity # timemileskm+m
  Running5 2:40:32 20.07(8:00) 32.3(4:58)
  Orienteering2 2:10:09 10.85(12:00) 17.47(7:27) 21011 /37c29%
  Swimming2 1:22:05 2.33(35:14) 3.75(21:53)
  Map Run1 30:00 2.37(12:38) 3.82(7:51)5 /5c100%
  Biking1 26:00 7.91(3:17) 12.73(2:03)
  Total7 7:08:46 43.54(9:51) 70.06(6:07) 21016 /42c38%
averages - sleep:6.2 rhr:41 weight:164.3lbs

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Sunday Apr 15, 2007 #

Orienteering race 1:03:45 [4] *** 7.0 mi (9:06 / mi)
18c rhr:44 slept:6.5

ROC Meet at Mendon Ponds - Red Course. Struggled a bit with controls 2-3 that were in a complex contour area of white forest. Recovered reasonably well for the next stretch, but totally blew C14, to the tune of 7.5 minutes. Left C13 left of my intended westerly line and hit a trail that I thought was the gap leading north, didn't pay attention to my compass and was all the way to the pond to the west before I figured out where I was, and still had 500m to get to the control (on a 500m leg). No large problems on the way in, but the damage was done and Rob beat me by over 5 minutes again.

Embarrassed to post my tracks, but they are here.

Gotta pull it all together by next weekend, where I won't be able to relocate easily.

Running warm up/down 9:45 [2] 1.08 mi (9:02 / mi)

W/up to the boat launch road and back

Map Run 30:00 [2] *** 3.82 km (7:51 / km)

Control pickup 12-11-10-13-14. Even running easy and hesitating over where to cut in, I made the 13-14 leg in 4:30, so it was at least 7:30 lost time on the course (12:00 leg).

Saturday Apr 14, 2007 #


CNYO Meet - The Nordic Center - Virgil, NY

Orienteering race 1:06:24 [4] *** 6.2 km (10:43 / km) +210m 9:10 / km
spiked:11/19c rhr:40 slept:6.25

Blue Middle at CNYO local meet - rerun of the course they offered at the A-meet last fall. I had 3 legs where I lost over two minutes to Rob and he only had 1 leg where he lost 2 to me, so he got me by 5 minutes.

No excuse for blowing the first control - if I had looked at the clue, I would have known to run to the only pine tree in the neighborhood. C11 was a stupid mistake - let myself drift left into the logged area, when the control was clearly on the edge, by telling myself that perhaps there had been additional work done since the mapping. C17 was just poor discipline after leaving the trail.

Had other problems, too. A minute on 10 and 13. Smaller errors on 3, 5 and 6.

Running warm up/down 7:00 [2] 0.78 mi (8:59 / mi)

Short w/up. Probably should have done a w/dn, since I'll be racing again tomorrow in Rochester, weather permitting.

Friday Apr 13, 2007 #

Swimming 38:51 [3] 1.08 mi (35:58 / mi)
rhr:46 slept:5.0

1:27,27,27,26,24 (on 2)

Worked the 100s (did fewer with more rest to make up for it).

On the way to the Y I saw a US Border Patrol vehicle drive by. I guess they are trying to cut back the number of illegals that swim across Lake Ontario and up the Genesee River.

Biking 26:00 [2] 7.91 mi (3:17 / mi)
ahr:117 max:127

Manual, mostly level 10, but I bumped it up to 11 for a couple of minutes, a couple of times, to get my hr above 120. My heart seems to be in much better shape than my legs, they weren't all that comfortable on 11.

Thursday Apr 12, 2007 #

Running 35:40 [3] 4.62 mi (7:43 / mi)
rhr:41 slept:5.25 weight:164.5lbs

They canceled the steeplechase at Nate's track meet at Victor, so I ran down to the village, back up to the school, then around the school a bit until it was time for the 1600m. Nate was too cold and had trouble in the race. C'mon HTFU, it was in the mid-to-upper 30s, and it was raining, not snowing. (OK, so I had planned to go longer, but was getting too cold and tight to go back out, after I gave my gloves to Nate).

Wednesday Apr 11, 2007 #

Swimming 43:14 [3] 1.25 mi (34:35 / mi)
rhr:41 slept:6.0 weight:164lbs

1:29,30,30,30,30,29,29 (on 1:50)
3:24,19,15 (I guess I've been loafing thru these)

The old scale that I was using broke, so I used our newest scale - no idea whether it is accurate, but 164 was the actual reading (obtained twice in a row).

Tuesday Apr 10, 2007 #

Running intervals 18:45 [5] 3.0 mi (6:15 / mi)
max:164 rhr:41 slept:5.5

3 x 1 mile reverse Kenyan surge drills. Idea is to go 200m @ Rep pace, 400m @ Interval pace, and 1000m @ Tempo pace, all continuously. Since I had to do it on the treadmill, and it only goes up to 10 (I need a Spinal Tap treadmill), I tried doing the first 200 @ 10mph + 4% incline. I think that was too much, since I struggled too much with the 10mph I and 9.4mph T segments. So, the second one was 10, 9.8, 9.2 and the third was 10, 9.8, 9.3 (but kicked it in the last 200).

Times: 6:12, 6:19, 6:14

Running warm up/down 31:35 [2] 3.5 mi (9:01 / mi)

1 mi w/up
3/4 between intervals
1 mi w/dn

Monday Apr 9, 2007 #

Running 57:47 [2] 7.09 mi (8:09 / mi)
rhr:36 slept:9.0

Record low heart rate this morning. Any lower and I might not wake up. I hope it's not related to the beers during brunch yesterday, followed by beers during the Sabres game. Or perhaps it is a sign getting in shape and having a good night's sleep.

Ran up the river past the UofR across the Elmwood bridge (haven't been there in a while) and back the other side. Construction is still blocking the path on the west side of the river.

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