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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bishop22

In the 7 days ending Sep 12, 2009:

activity # timemileskm+m
  Running7 6:03:47 43.19(8:25) 69.51(5:14)
  Orienteering1 17:50 2.5(7:08) 4.02(4:26)10c
  Total7 6:21:37 45.69(8:21) 73.54(5:11)10c
averages - sleep:6.1 weight:158lbs

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Saturday Sep 12, 2009 #

Orienteering race 17:50 [5] *** 2.5 mi (7:08 / mi)
10c

ROC Sprint Series finale at Highland Park for NOD.

My legs were pretty sluggish, even after doing a warm-up, for the first half, so it was a struggle.

C1 - took the easy to see trail, instead of trying to find the correct trail. C3 - went pretty straight (I guess so I could do more climb). C4 - almost ran past - thought it was going to be the next hill/spur - but saw it up above. C7 - ran hard to the distinct tree that was visible above the lilac bushes, only to come to a complete halt when, instead of a flag, there was a wedding party, complete with a photographer. Eventually tried forward and found it at the next almost distinct tree. C9 - was too far right, until I got close and saw that it was the road, not a spur that I was getting to. Then I climbed too high. C10 - later, Luke was able to read the map and see the right option when he was doing the Sprint, but I did not - I just saw the Dead End sign in the terrain and skipped actually reading the map.

Running warm up/down 9:58 [2] 1.21 mi (8:15 / mi)

Down South to Gregory and back, trying to get my legs loosened up for the Sprint.

Running 20:00 [1] 2.0 mi (10:00 / mi)

Credit for the w/dn, which involved catching up to Luke on the Sprint, and following him. This is the estimated time spent jogging.

Friday Sep 11, 2009 #

Running 35:00 [2] 4.12 mi (8:30 / mi)
slept:5.5

Real easy run with Coach Klehr, during practice at Webster Park. We wandered down, did a loop of the Nightmare trail and returned.

Saw a few groups running during our travels.

Thursday Sep 10, 2009 #

Running 59:11 [3] 7.9 mi (7:29 / mi)
slept:5.75

Decided I had to make it back to GTA for a workout before the golf outing on the 21st, so with the meet today, it was a good candidate.

Small group today: EG, JV, DV, LC, MB (3 in the ladies aux).

I was able to hang on just fine for about 35 minutes, then I lost about 20 seconds going up Crestview. I caught back up when they eased up, but lost them again leaving the village, and couldn't hang close up the last hill to Erik's house - a definite trend.

These runs should be part of my marathon training, but Thursday is workout day for the team.

Running 30:00 intensity: (20:00 @2) + (10:00 @4) 3.0 mi (10:00 / mi)

A conservative logging of my running during the XC meet at Marion. I ran the back loop before the first race, then covered some ground during each race.

Our 15th guy was 20:00, with a couple more just over. Nate was 6th in 17:20, just behind Nico's 3rd place (17:11). Zach broke 20! Our top 5 spread was only 1:19, and that's with AJ out of the lineup.

Our first girl ran 21:22, and she has so much more in her.

Wednesday Sep 9, 2009 #

Running 35:30 [2] 4.3 mi (8:15 / mi)
slept:5.5

Easy run around Webster Park during practice. Ran with some of the "Red" group for a while, since they were taking it easy today.

Most of the team thinks I assigned random colors to the groups that I created, but the orienteers know what the color scheme is all about.

Tuesday Sep 8, 2009 #

Running intervals 1:05:42 intensity: (12:00 @1) + (33:33 @2) + (20:09 @5) 8.22 mi (8:00 / mi)
slept:5.75

Willink Woods loops with the team during XC practice. Did 6 loops, leaving every 6 minutes. The loops are probably just over 800m. Judging by Whitty's times (he did the last one on the track), the loop takes 15-20 seconds longer than a track 800m. Some of that is the turns and footing, and some is probably the distance.

For my marathon training, this was supposed to be equivalent to Yasso 800s, so I ran with (well, behind) the top group, instead of with Zach's group (who went on 7 minutes).

~14 minutes over to Willink (1.7mi)
Intervals: 3:28, 3:22, 3:22, 3:20, 3:19, 3:20 (3.15mi)
About 2 minutes of jogging after each interval (1.2mi)
19:33 back to Schroeder, picking up an errant frosh on the way (2.17mi)

Monday Sep 7, 2009 #

Running 59:26 [2] 7.0 mi (8:29 / mi)
slept:6.0

Ran with Zach during XC practice at Webster Park. We started out chasing the back of the Varsity pack, but they stayed in Webster Park, while we were headed to Whiting (from the south end of the West Trail). Ran the short way over to the Big Woods and turned around at The Swamp. We took a left on Red on the way back to add a bit, but then we took the direct route back from Whiting.

Picked it up a bit at the end to catch Arjun, and to avoid being caught by nate, whose footsteps we heard, even though we couldn't see him.

14:56 to the lot
13:46 to the swamp
16:55 back to lot
13:48 back to the pavillion

Sunday Sep 6, 2009 #

Running 49:00 [2] 5.44 mi (9:00 / mi)
slept:8.25 weight:158lbs

Easy run at Ellison Wetlands (well, there really is no such thing as an easy run on those hills). Out to Old Browncroft in 21:20, mostly straight, except I made a couple of wrong turns (one required backtracking). Back in 27:40 via Yellow and Salmon and Blue.

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