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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bishop22

In the 7 days ending Jun 28, 2009:

activity # timemileskm+m
  Running4 2:41:31 16.92 27.24
  Swimming2 1:19:40 2.25(35:24) 3.62(22:00)
  Orienteering1 45:14 3.11(14:34) 5.0(9:03)
  Biking1 23:00 8.3(2:46) 13.36(1:43)
  Map Run1 20:00 2.22(9:00) 3.58(5:36)
  Erging1 10:00 1.43(7:00) 2.3(4:21)
  Golfing1 9:002 /9c22%
  Total7 5:48:25 34.23 55.092 /9c22%
averages - sleep:6.2 weight:162lbs

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Sunday Jun 28, 2009 #

Orienteering race 45:14 [4] 5.0 km (9:03 / km)

ROC Motala at Durand Eastman Park.

Nate is in Italy, feet is in CT and Rob H set the course, so the door was wide open and I managed to get in. Rob S and ccsteve were within 5 minutes. I was nervous on the last loop because they had gone out just before and just after me, respectively. They were both on my first loop which was 1.5k and I had a 1.5k loop to do alone. As it turns out, my loop was much easier (and one could run closer to the line on my loop), so my 300m+ hard uphill run on the road was overkill.

Splits (so I don't lose them before I figure out which one I missed - probably on loop D, when I was trying to catch Steve):
C - 4:40 6:44 7:55 10:29 12:43 15:52
A - 17:52 19:25 20:48 23:24 26:44
D - 28:24 30:50 32:34 34:02 36:59
B - 37:58 40:22 41:43 42:39 45:17

Running warm up/down 12:00 [2] 1.33 mi (9:00 / mi)

Just a couple of minute before the Motala and then picked up 5 controls for a w/dn.

Saturday Jun 27, 2009 #

Running 1:03:49 [2] 8.07 mi (7:54 / mi)

Ran the same route as a year ago. Here is the route.

I was 43 seconds faster this year, but that was only because I ran at 9, instead of noon, and the temperature (and humidity) were much lower than last year.

Once again I ran over to catch nephew Johnny's lax game in Irondequoit. This year they lost, 4-2, but John had a goal and an assist (great pass).

And once again, nate ran over also, but this year, I gave him a head start! OK, perhaps that was just because I was going straight there, and he was adding about 5 miles, including a trip thru Durand Eastman park.

Speaking of nate, we just got back from the airport and I just got a call that he has boarded his plane for the trip to Italy.

Friday Jun 26, 2009 #

Swimming 40:40 [3] 1.16 mi (35:03 / mi)
slept:5.5 weight:162lbs

Est 4:00/8:03 (3:11/4:49/8:03)
1:29,31,35,32,33,31,30 (on 1:50)
2:54,46,50 (on 3:15) - no fly this time

Map Run 20:00 [2] 2.22 mi (9:00 / mi)

Spent about 45 minutes in Basil Marella park. Nate is going to set the Sprint there in August, so we went over so he could check things out against the map.

Ended up running less than planned, because the creek was very high due to the recent rains, and I couldn't go north along the trail east of the creek without picking my way, and then I couldn't make it all the way north anyway.

The mapped bridge had even been swept off one of the banks and was sitting parallel to the bank, mostly on the east side.

I trust it will be drier in August (and a bridge won't even be needed).

Thursday Jun 25, 2009 #

Running 58:41 [3] 7.52 mi (7:48 / mi)

GTA from Scott's house, only he never told me it was relocated to JV's this week, but he was home, so he went out with nate and me. This route isn't exact, but it's close.

nate had to do a few pick-ups and then double back for us to keep from getting bored. My legs got heavy and I wasn't able to stay with Scott the whole way.

And, only it Pittsford: a freakin' drinking fountain for dogs. Yes, dogs. 3 fountains: 1 normal; 1 a little lower for wheelchairs; and one just off the ground for dogs. On Schoen, near the 31 bridge over the canal.

Erging 10:00 [3] 2.3 km (4:21 / km)

An evening trip to the Y with Chelsea (after a > 12 hour work day) and tried out the erg machine. Only did the first 10 minutes with Chelsea, to make sure I don't overdo anything. It was tough. I was uncoordinated early, but sort of got the hang of it. Did 1 minute hard (sub 2-minute per 500m) in the middle and again at the end.

Biking 23:00 [3] 8.3 mi (2:46 / mi)
ahr:109 max:140

Jumped on the bike after erging. 21 minutes of Random Hills-13.

My legs were way the limiting factor. It only took a heart rate in the 120s to get my legs close to their limits. The bright side is that it probably says good things about my cardio fitness (and not much about my leg strength).

Wednesday Jun 24, 2009 #

Swimming 39:00 [3] 1.09 mi (35:47 / mi)

4:44 (at 300) / 7:56
1:27,29,32,30,29,30,31 (on 1:50)
2:56,57,53 (160 IMs - yes, including Fly)

Since the downtown Y is closed this week, I headed over to Monroe for a swim in the old 20 yard pool. It looks like the slowness of the extra turns is just about balanced with the speed of the extra push-offs.

Tuesday Jun 23, 2009 #

Running 27:01 intensity: (9:00 @2) + (9:01 @3) + (9:00 @4)

Wanted to do a track workout today, but I had to leave work just in time to drive Z to Chili for his soccer game, so I did the next best thing. I did 3 x (3 min hard / 3 min easy), with a 6 min w/up. My w/dn was also 6 min, but 5 of those were deferred until halftime. The hard runs did not seem to go much below 6:30 pace, based on the g-map estimates and my recollection of some times are certain intersections. I did finish pretty strong for the last 2 minutes back in Davis Park.

Z's team lost for the first time of the season, 1-0. They dominated play throughout, but were not able to finish.

Monday Jun 22, 2009 #

Golfing 9:00 [1]
spiked:2/9c slept:6.0 (rest day)

Unplanned rest day. I meant to swim at lunch, but walked over to the Y to find that it was shutdown week, so I was out of luck, since I did not have time to get to the Monroe Y before heading home to bring nate to his driving test (he passed!).

Golf... well, the weather was great. Two doubles and only two pars - very sloppy - left at least 4 short irons short of the green.

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