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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bishop22

In the 7 days ending Feb 27, 2008:

activity # timemileskm+m
  Orienteering4 6:53:12 21.93(18:50) 35.3(11:42) 59048 /65c73%
  Running4 1:51:56 13.04(8:35) 20.98(5:20)
  Strength3 1:04:41
  Biking1 35:00 12.8(2:44) 20.6(1:42)
  Total6 10:24:49 47.77 76.88 59048 /65c73%
averages - sleep:5 weight:165lbs

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Wednesday Feb 27, 2008 #

Strength (Snow Shoveling) 30:00 [2]

Actually took about 40 minutes, but that was because I had to dodge all the cars in the parking lot that was once our driveway. We were invaded by Dumbledore's Army overnight.

Biking 35:00 [3] 12.8 mi (2:44 / mi)
ahr:123 max:152 slept:5.75 weight:166lbs

Squeezed a workout in at Bayview after leaving work at 6:20, so I missed the start of the Sabres game on TV - a game I had a ticket for - and missed Bernier's debut and 2 first period goals (I did hear the second one on the radio).

21 min of Random Hills-14 @ 93 rpm; mhr=146; ahr=116
2 min w/dn @ 12
12 min Manual @ 89 rpm; mhr=152; ahr=136 - divided the 21 bars into 7 sections of 3 @ levels-12,13,11,12,13,14,11

Tuesday Feb 26, 2008 #

Running 1:07:06 [2] 8.44 mi (7:57 / mi)
slept:8.0 weight:164lbs

Lunchtime run with Scott, continuing the ascent towards Dodeca-Tuesday. Did the counter-clockwise Genesee Valley Park ped bridge loop, then I added a brief loop on the way back to the Y - here's the route.

Legs were still very heavy from the weekend, so when a fairly quick UofR chick (I assume) showed up on the path, Scott was able to take off and pull well ahead, but it was all I could do to catch back up to her by the time we got back downtown.

Footing was not too bad, since it was around freezing and just a couple of inches had fallen - actually, the air must have been below freezing because I had frozen snow in my hair at the end, but the ground must have been over freezing since the snow was melting just a bit. Bottom line is I SHOULD HAVE STAYED IN PHOENIX!

Strength (Snow Shoveling) 30:00 [2]

At least 4" of heavy snow greeted me at the end of the day.

Monday Feb 25, 2008 #

Note
slept:0.5 (rest day)

Since I did not sleep at all on the long leg of the red-eye, I decided a day off was certainly in order.

Sunday Feb 24, 2008 #

Orienteering race 1:20:57 [4] *** 7.0 km (11:34 / km) +240m 9:52 / km
spiked:8/14c slept:6.0

Red Day 2 at the Western States Champs. A disaster. Brain cramps galore on top of heavy legs. The lack of sleep and abundance of training definitely caught up to me for this one.

More later...

Running warm up/down 10:00 [2] 0.5 mi (20:00 / mi)

Saturday Feb 23, 2008 #

Orienteering race 1:05:02 [4] *** 7.8 km (8:20 / km) +260m 7:09 / km
spiked:11/14c slept:3.5

Day 1 of the Western States Champs, south of Tucson, near Kentucky Camp. I took a conservative start, following the dry stream bed about halfway, which helped me get a feel for the contours. Was cautious going over the hilltop to C2, to make sure I was finding the correct reentrant. I had a bit of a miss on C3 - didn't pick out the "scattered trees" boundary very well. C4 was great, but C5 was a big problem - Greg Balter was catching me on the short trail halfway to the control, and he left it to the right of me, but I wasn't sure that we were on the same course, so I sort of ignored him. Too bad, since I blew about 2.5 minutes searching to the left and not being able to make the contours line up. Gabe S came into the control right after me. We were near each other going to C6, but I went right near the bag and he went left, and had to circle around.

The next stretch was slower than it needed to be, since my legs were feeling quite heavy from all the training. Gabe passed me at C7 when I stopped for a drink and I couldn't close the gap when I saw him intermittently on the way to C8. Going to C9, I crossed the power line right on the line, as planned, but then I went left of the line and did too much up and down on the last few spur/reentrant pairs as I kept changing my mind on whether to stay low or not - lost 1.5 minutes according to WinSplits. Power line was also a nice cheat in getting to C10. I got to C11 by going the road until it turned sharply, where I cut across and then stayed left of the scattered trees until the last big reentrant.

Legs remained heavy, but the last 3 controls were pretty much follow the line. Not a bad run, but it looks like I need some additional conditioning, or zero mistakes, to be competitive in M45+ - the competition was much tougher than in M35+ or M40+!

Orienteering race 19:26 [4] *** 2.9 km (6:42 / km) +90m 5:48 / km
spiked:11/14c

Sprint Race at the Tucson A-Meet. My legs were even more worn out than this morning - imagine that. Went left around the reentrant to get to C1, then went right of the line to hit C2 nicely, then spiked C3 as well. I went to the right of the hilltop on the way to C4, but feet pointed out that I was near the bigger hilltop, not the little one that I meant to aim for. My pace count eventually ran out and I looked to my right, and there was feet punching. He gave me a good line to C5, but then he was gone. I ran just left of the curve in the road on the way to C6, but that meant I was too far right, so the 2 people that I had passed slipped back by me. I passed the woman on the way to C7, but not the guy. We were then back-and-forth the rest of the way (even though he only had one working arm, he was running about my speed) - I was getting the jump on him leaving each control as, by now, I was successfully using Nate's thumb compass to get a quick reading on a departure bearing each time.

Finished 2nd in M45 and about 10th overall, so not a bad result considering the state of my legs. I even managed to beat Samantha, which has been a very rare occurrence.

Running warm up/down 18:00 [2] 2.0 mi (9:00 / mi)

Various w/up and w/dn stuff

Friday Feb 22, 2008 #

Orienteering 42:01 [3] 4.3 km (9:46 / km)

AM Training session at Arthur Pack, north of Tucson. It was a precision compass exercise is very flat terrain, and I was able to keep very good lines. The cacti are now my favorite navigation features - I was able to use them to often verify an intermediate point on my bearing / pace count path.

Orienteering 43:01 [2] *** 3.5 km (12:17 / km)
spiked:8/10c

Model event at the Western States Champs. I walked all uphills and all unfriendly terrain - there were lots of the former, but not much of the latter.

The contour exercise yesterday helped me look thru the map and see the contours; the open nature of the terrain allowed me to match the contours on the map with the contours in real life.

Thursday Feb 21, 2008 #

Orienteering 1:46:03 [1] 5.5 km (19:17 / km)
slept:6.0

AM Training activity in Tucson. I did the morning training with Zach, and we walked most of the way - partly because it was a contour-only map, and partly to make sure we didn't wear Zach out.

The first section was a line-o and we stayed pretty close to the line most of the way - just a couple of sketchy turns where we may have veered off a bit. We found both bags that were out on this stretch.

The course then became a regular course, but on the contour-only map. That should be very good training for this weekend because overlaying the vegetation doesn't really help me, since I can't really tell the difference between white, rough open and scattered trees around here. And on this map, there were not many trails. Also, the afternoon showed that I still can not tell the difference between rocks that are mapped and rocks that are not.

Running intervals 5:50 [4] 0.87 mi (6:40 / mi)

PM Training in Tucson. We did a sampling of "strength intervals", which are tough enough that they will probably be included in Webster XC training next fall. This includes the running portion of the training, which consisted of 7 repetitions of about 200m. Between each interval, the recovery consisted of a different core or leg strength exercise.

Strength 4:41 [4]

The 6 core/leg strength exercises between the intervals included:
- sit-ups (15)
- skating jumps (20)
- push-ups (10)
- sidewinder jumps (20)
- reverse sit-ups (15)
- jumping squat thrusts (10)

I hope I can recover from these by the weekend.

We only did 1 set of these, Tom's club started with 2 and now does 3.

Orienteering 56:42 [2] *** 4.3 km (13:11 / km)
spiked:10/13c

PM Training in Tucson. Middle distance training course with a relay training component - interval mini-mass starts, but I wound up on my own most of the way (which is my problem on mass-start events, I lose contact and the advantage of navigating with others). Nate and I ran an unmapped trail on the way to C1, but it went farther right than we really wanted, so we lost some time. Struggled a bit with C2 but by the time I found it, Nate was still looking in the wrong spot. Tom caught me on the way to C3, which I found by seeing C4 across the way. I couldn't keep up with Tom on the way to C4 (my legs were pretty heavy from the intervals). I didn't see many people after that: Samantha was headed for the finish when I was going to C9, then I saw Cristina to my left as I was headed toward the last control.

Running warm up/down 11:00 [2] 1.22 mi (9:00 / mi)

w/ups before the AM and PM training sessions

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