Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bishop22

In the 7 days ending Mar 7, 2015:

activity

time

miles

Biking

2:57:53

51.46

(3:27)

82.82

(2:09)

Walking

1:15:00

4.48

(16:44)

7.21

(10:24)

Running

47:47

Shuffling

22:12

2.08

(10:40)

3.35

(6:37)

Strength

20:00

Total

5:42:52

58.02

93.38

averages - weight:179lbs

1:15

0:00

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Saturday Mar 7, 2015 #

12 PM

Running race 47:47

Buffalo Shamrock Run. Walked for 1 minute at each mile mark. Still overdid it a bit as the Achilles was barking a bit driving home with the standard transmission. I hope it won't be a big setback as our orienteering season opens in just two weeks.

2:25 faster than the Turkey Trot, so there's that.

1:32.8 to start
9:39.04, 9:18.22, 9:36.64, 10:02.70, 9:10.43

Friday Mar 6, 2015 #

6 PM

Biking 31:05 [2] 7.87 mi (3:57 / mi)
ahr:126 max:146

P=170, C=70
Just an easy effort with the Shamrock Run tomorrow. Was very tempted to go with the ghost, but after 1 mile, let him go and hung out with the 180 pacer.

Biking warm up/down 1:00 [2] 0.25 mi (4:00 / mi)

Biking 5:00 [2] 1.25 mi (4:00 / mi)
ahr:109 max:125

P=109, C=65
Last time I did unlock the next game, Downhill Drama, so I just spent 5 minutes checking it out.

Thursday Mar 5, 2015 #

6 AM

Strength (Snow Shoveling) 10:00 [1]

Almost 30 minutes to clear last nights snow.

Interesting tidbit: flying into Buffalo on Monday, I was able to pick out our house as we flew over Rochester, but could not tell the Mustang was in the driveway, as it is really buried in the snow.

9 PM

Biking 6:32 [3] 2.03 mi (3:13 / mi)
ahr:127 max:139 weight:179lbs

P=183, C=77
So, the plan was for some easy biking and easy jogging ahead of the Shamrock Run on Saturday, but there were a ton of ruggers in the Field House, so I couldn't look like a wimp. Chased the 200 pacer on this one.

Biking 24:54 [4] 7.22 mi (3:27 / mi)
ahr:138 max:155

P=191, C=74
Was just going to ride with the 200, but I got a jump on him and realized my ghost was behind him, so I opened up a lead and held most of it.

Biking warm up/down 5:00 [2] 1.25 mi (4:00 / mi)
ahr:109 max:119

P=101, C=66
Animal Adventure game for 5 minutes and 209,492 points. That may have been enough to unlock the next game :-).

Shuffling 22:12 2.08 mi (10:40 / mi)

Almost tempted to call this Running, OK, maybe jogging, OK, maybe only some of it...

Did 4 x 1/2 lap walk, 2 laps jog in the Field House. Estimated distance of a lap:
L = 120yds, W = 53.33yds -> P = 346.66 yards + 2-3 yards of turf beyond each end and side line + swinging 2-3 yards wide each leg (obstacles at various locations) -> 366.66 yards = 0.2083 miles

Didn't have a watch, but timed the 3rd walking section at 1:48, so estimated 3:45 average for the 2 laps jogging, so I guess that's only 9:00 pace on the nose, so still Shuffling.

Biking warm up/down 23 [2] 0.5 mi (46 / mi)

Wednesday Mar 4, 2015 #

8 PM

Strength (Snow Shoveling) 10:00 [3]
(rest day)

Just a bit of shoveling (under 30 min) to try to firm up the mess that is our driveway. Then Chris had lasagna ready, so no chance of getting to the Y.

Tuesday Mar 3, 2015 #

7 PM

Biking warm up/down 4:54 [2] 1.5 mi (3:16 / mi)
ahr:113 max:129

Expresso was online but results have not been uploaded. Not sure what's going on with that.

edit: results uploaded the next day. was 4:54 not 4:55
P=176, C=77

Biking 23:14 [4] 6.91 mi (3:22 / mi)
ahr:130 max:146

P =196, C = 73
Time is close.
edit: Had the wrong course listed and was 23:14 not 23:10

Biking 9:51 [4] 2.93 mi (3:22 / mi)
ahr:137 max:163

I hope this uploads, as it was a PR.
edit: Had this time correct
P=221, C=71

Biking 5:00 [3] 1.25 mi (4:00 / mi)

Short coin toss game.
edit: 33,816 points
P=125, C=70

Biking warm up/down 4:00 [2] 1.0 mi (4:00 / mi)

Monday Mar 2, 2015 #

12 PM

Walking 1:15:00 [1] 4.48 mi (16:44 / mi)

This is the walk from the hotel to the Coop in Kendall and then to Coogan's for lunch. Does not include the walk back to the hotel, etc.

Pedometer had me down for 6.56 miles total today. That's in addition to 8.28 miles yesterday, hence the decision not to run today (well, that and the time at the hotel this AM was better spent working).

Achilles is feeling some effects from all of that walking.

Sunday Mar 1, 2015 #

8 AM

Biking 26:00 [3] 8.0 mi (3:15 / mi)

A quick ride on the exercise bike at the hotel before Coop and Maggie came down for a visit. Two hill workout.

5 PM

Biking 31:00 [3] 9.5 mi (3:16 / mi)

Flight was "cancelled for bad weather", which was strange as other flights were leaving Boston, and other flights were arriving Buffalo...

So, jumped back on the bike for the foothills course - level 16, before heading up to Salem for dinner with Coop and Sara.

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