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Training Log Archive: bishop22

In the 7 days ending Jun 3, 2012:

activity # timemileskm+m
  Running6 2:56:33 21.19(8:20) 34.1(5:11) 57
  Orienteering2 2:38:08 9.55(16:34) 15.37(10:18) 208
  Swimming1 34:14 0.91(37:36) 1.47(23:22)
  Total8 6:08:55 31.65(11:39) 50.93(7:15) 265
averages - rhr:41

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Sunday Jun 3, 2012 #

12 PM

Orienteering race 14:49 [4] 1.6 mi (9:15 / mi) +14m 9:01 / mi

ROC Sprint at Rotary Sunshine Camp

Fun sprint, although I would have preferred more controls, since I ended up doing a lot of mindless trail running. A small error when I overran the last turn before C8. And my approach to C5 thru the woods was sub-optimal, so I left via a quicker route to the trail.

Saw Luke on the way to C10, so I tried to close the gap on the way to the finish, so I got him by 4 seconds on the final split.

Legs were quite heavy from yesterday, so I could not push that hard. Still managed to finish behind only Gil and nate.

Running 2:00 [2] 0.25 mi (8:00 / mi)

Very short w/up before the Sprint, just to be ready to move.

Orienteering 1:31:02 [2] 5.09 mi (17:53 / mi) +38m 17:29 / mi

ROC Meet at Rotary Sunshine Camp - Red Course

What a disaster! How many different problems could I have in one race?

Answer soon...

Saturday Jun 2, 2012 #

8 AM

Running warm up/down 14:00 intensity: (12:00 @2) + (2:00 @4) 1.62 mi (8:39 / mi)

w/up before the race - 10 min, followed by 2x1min T and a 2 min jog to the start.
9 AM

Running race 21:48 [5] 5.0 km (4:22 / km)

Jim Ferris Memorial 5K in Holley. 6:48 at the mile, somewhere under 7:05 for the second mile, then a little slower in the third mile, due to a navigation error of about 10 seconds when I followed the guy in front of me (Tom D) the wrong way. I had passed Tom on the canal, but he rallied and passed me back on the road before the school loop.

The error cost me sub-7 pace, which means I have some work to do...

The good news is that I won the 40-49 age group, leaving me unbeaten in my age group in 5Ks this year.

Running warm up/down 24:08 [3] 3.0 mi (8:03 / mi)

Warm-down with Audra and Charlie - almost as tough as the race...
5 PM

Orienteering (Placing Controls) 52:17 [1] 2.86 mi (18:18 / mi) +156m 15:39 / mi

Placed some of the controls for the BFLO Score-O, since we have a meet in ROC tomorrow. Dan and Wilbur did some, nate did some and Christine even went out with Holly and Patty to set some.

Then we relaxed in the parking lot for a while as Patty set out the flags for the 5K/10K trail race that precedes the Score-O.

Friday Jun 1, 2012 #

6 PM

Running 36:14 [2] 4.01 mi (9:02 / mi) +25m 8:52 / mi

Some running during the State Q meet at Penn Yan. Added 1.5 miles of un-garmined jogging to the total.

Val ran great in the Steeplechase to beat Leila in 6:56. Alaina struggled in the 3000. Justin had an excellent leadoff leg in the 4x8 in adverse conditions, running 2:02, but Alex, Conor and John could only manage 2:07, 2:12, 2:12.

Val and Justin were at practice all week; the others were not. Extreme tapering does not seem to work.

Wednesday May 30, 2012 #

12 PM

Swimming 34:14 [3] 0.91 mi (37:36 / mi)


A whole lot quicker than last week - not sure why - but still pretty slow.

HR was in the AM with no skipped beats. At my desk this afternoon it was 51, also with no skipped beats.
6 PM

Running 40:22 [2] 4.2 mi (9:37 / mi) +32m 9:23 / mi

Easy run during Luke's baseball practice. Ran over to Rothfuss Park for the first time, then tried to pick up the old trail into 1000 Acre Swamp. The spot that used to have a bit of water across the trail (two years ago), is now a vast expanse of swamp. There is no more connection possibility until they break down and add a boardwalk.

Tuesday May 29, 2012 #

4 PM

Running intervals 38:01 intensity: (9:00 @1) + (17:00 @2) + (12:01 @5) 5.0 mi (7:36 / mi)

I had to take advantage of the last "team" workout of the track season. The kids did 3x400 and 2x200 (but Val added two extra 200s - flat, everything else had been over hurdles for her), at a decent but not killer pace. I did the first 3 400s, then started 2 more with Val's odd 200s, then finished with 3 on my own, as the temp rose following the earlier brief rains.

91.6, 91.7, 91.6, 89.4, 88.5, 91,4, 88.1, 88.8
recoveries were all over the place (2:00, 2:03, 4:08, 2:38, 4:01, 1:53, 1:49) due to coaching

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