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Training Log Archive: bishop22

In the 7 days ending Jun 17, 2016:

activity # timemileskm+m
  Orienteering2 3:53:06 11.38(20:29) 18.31(12:44) 209
  Running2 2:08:30 9.4(13:40) 15.13(8:30) 255
  Swimming1 42:00 1.02(41:10) 1.64(25:35)
  Shuffling1 9:26 0.63(14:58) 1.01(9:18) 28
  Total5 6:53:02 22.43(18:25) 36.1(11:27) 492
  [1-5]5 6:51:18
averages - weight:175.5lbs

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Friday Jun 17, 2016 #

Note
(rest day)

Definitely needed a day off after back-to-back races. Office closed at 12:30 today, so I only stayed until just after 3 before heading out to EA.

Thursday Jun 16, 2016 #

6 PM

Shuffling warm up/down 9:26 intensity: (4:59 @1) + (4:27 @2) 0.63 mi (14:58 / mi) +28m 13:11 / mi
ahr:116 max:128

Walk/jog to the start.

Running 1:19:40 intensity: (30 @1) + (4:07 @2) + (23:53 @3) + (41:50 @4) + (9:20 @5) 5.93 mi (13:26 / mi) +107m 12:43 / mi
ahr:148 max:166

BFLO Trail Race at Sprague Brook Park, hosted by Walt and Patty. I was in last place for more than half of the race, but then my endurance kicked in for the last couple of miles and I passed six people, although one passed me back. Walked 30s every half mile. Not as sore as yesterday, immediately following the race.

Wednesday Jun 15, 2016 #

6 PM

Running race 48:50 intensity: (13 @1) + (1:57 @2) + (5:49 @3) + (24:48 @4) + (16:03 @5) 3.47 mi (14:04 / mi) +148m 12:26 / mi
ahr:153 max:166

Dirt Cheap Race #3 at Ellison Wetlands

Only goal for this race was not to fall. Failed, as I tripped on a root at 1.2 miles. Lost a fair amount of time and 5 places, and it took me the whole race to catch up to the last couple folks that had passed me. They did a fair amount of walking in the last 1/2 mile to allow me to close a large gap.

Right groin (hip) was quite sore after the race.

Tuesday Jun 14, 2016 #

6 AM

Swimming 42:00 [3] 1.02 mi (41:10 / mi)
weight:176lbs

~8:50
1:44,46,46,46,43
3:46,46

Right shoulder was sore, must have slept on it wrong as it has not bothered me before. Couldn't really extend on the recovery and the first part of the pull was tough, but the rest of the pull was fine. Backstroke was tougher.

Monday Jun 13, 2016 #

Note
(rest day)

Straight from home to Luke's baseball game (they played an 8th inning but it remained tied, so they called it with final exams tomorrow - Luke had a nice catch in center/throw to first for a DP and scored a big run with a great slide at home), then home after 9:30, so a good time to declare a recovery day.

Sunday Jun 12, 2016 #

12 PM

Orienteering 2:48:20 intensity: (1:44 @0) + (2:46:25 @1) + (11 @2) 7.27 mi (23:09 / mi) +80m 22:23 / mi
ahr:82 max:127 weight:175lbs

Walt and Patty came to town to do a delayed version of the Rochester Map Adventure, so I took Zach and Luke to meet them at Highland Park. The boys went with Appleseed and I went with Walt and Patty. We got more controls, but were overtime (we had compromised on 2.5 hours), so we lost.

Nice afternoon to wander the streets of Rochester.

Saturday Jun 11, 2016 #

11 AM

Orienteering 1:04:46 intensity: (10:54 @2) + (22:29 @3) + (28:03 @4) + (3:20 @5) 4.11 mi (15:46 / mi) +129m 14:22 / mi
ahr:143 max:162

BFLO event at Emery Park - Green Course
Ran off the wrong corner of the clearing when going to C3. A lazy error going to C8 as I didn't look at the compass and didn't run toward the proper shelter (that I've been past dozens of times). Was distracted with a guy following me to C12. I was aiming just left, but had vegetation pushing me to the right, so I guessed wrong when I got to the open woods and lost about 1:15.

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