Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bishop22

In the 7 days ending Feb 10, 2018:

	activity	#	time	miles		km		+m
	Orienteering	2	4:09:30	6.7	(37:15)	10.78	(23:09)	215
	Biking	4	2:59:38	48.16	(3:44)	77.51	(2:19)	156
	Swimming	4	2:26:01	3.74		6.02
	Running	2	48:23	4.98	(9:43)	8.01	(6:02)
	Total	8	10:23:32	63.58		102.32		371
	[1-5]	8	10:10:38
averages - weight:174.8lbs

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Saturday Feb 10, 2018 #

7 AM

Swimming 47:00 [3] 1.19 mi (39:30 / mi)
weight:175lbs

~4:15/8:27
1:33,34,35,31,34,31
3:34,29

Biking 22:20 [3] 6.33 mi (3:32 / mi)

P=164, C=72
Ahead of 170 pacer in the 2nd half.

Biking 2:54 [5] 1.02 mi (2:51 / mi)

P=259, C=80
Wanted to get the Y season best, so set the pacer to 210, then saw my ghost and decided to keep up for a while. It turned out that I could keep up the whole way and edged out the ghost (but same time).

Biking 18:12 [4] 5.43 mi (3:21 / mi) +28m 3:18 / mi

P=196, C=69
I guess I've been a wuss on the bike lately. Was going to ride with 190, but again saw my ghost and figured I'd go with him for a bit, but it ended up feeling easy after the hard mile and I was able to pull ahead for a new PR on the course.

Biking 3:25 [2] 1.0 mi (3:25 / mi)

P=149, C=69

Biking warm up/down 8:00 [2] 1.47 mi (5:26 / mi)

Biking 1 [0] 0.0 mi +87m null / mi
ahr:123 max:153

HR Profile from bike.

Friday Feb 9, 2018 #

8 AM

Orienteering 2:09:43 3.75 mi (34:35 / mi) +81m 32:25 / mi
ahr:94 max:131

More 2018 Map Hike control placement. One proposed location was a reentrant near the north park boundary on the west side of the map, which we couldn't really see, and we only had the old map, so couldn't try other approaches. But Patty had another possible location in mind, and used that.

Thursday Feb 8, 2018 #

7 AM

Swimming 42:00 [3] 1.02 mi (41:10 / mi)
weight:174lbs

~4:20/8:37
1:37,37,38,36,37,36 (swim/pull)
4x50 kick
200 easy
4x50 ba/br
100 easy

3 PM

Orienteering 1:59:47 2.95 mi (40:39 / mi) +134m 35:36 / mi
ahr:81 max:110

Setting controls for next year's Map Hike at Hunters Creek, with Walt and Patty. A couple might be off a bit because we couldn't be 100% certain we were seeing the correct boulders or rocky ground under all of the snow.

Wednesday Feb 7, 2018 #

3 PM

Biking 1 [0] 0.0 mi
ahr:93 max:152

HR profile from biking (and the drive home, and more). Started after the first loop.

Biking 3:40 [2] 1.02 mi (3:36 / mi)
ahr:106 max:123 weight:174lbs

P=146, C=70
w/up with 160

Went to the Y with Luke so he could get some hoops in since after school activities were canceled.

Biking 2:52 [4] 1.0 mi (2:52 / mi)
ahr:135 max:152

P=226, C=76
Wanted to beat the Y season best of 2:53, and I just barely did.

Biking 49:48 [3] 11.81 mi (4:13 / mi)
ahr:120 max:137

P=157, C=62
Decided to knock off the other new trail, even though my achilles are a bit tight, and my legs were heavy.
Stayed ahead of the 170 pacer after the 2 mile mark.

C • Tougher than it looks 2

Biking warm up/down 5:30 [2] 1.17 mi (4:42 / mi)

Tuesday Feb 6, 2018 #

11 AM

Running 33:38 3.25 mi (10:21 / mi)
ahr:150 max:171 weight:176lbs

On the treadmill at the Y. Still feeling Sunday a bit, so went with 9 min jog / 1 min walk.
1st: 5.0-6.7 mph, up 0.1 every 0.05
2nd: 5.8-6.7, up 0.1 every 0.1
3rd: steady 6.0
Did a few strides at 6.6, 7.0, 7.2 to get to 3.25 miles.

I think the HR was exaggerated in the middle, until I tightened the watch.

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

~4:20/8:32
1:34,34,34,35,33,32 (swim/pull)
3:37,29

Monday Feb 5, 2018 #

3 PM

Biking 1 [0] 0.0 mi +40m null / mi
ahr:111 max:155

HR profile for biking, but forgot to stop the watch until I got home.

Biking 7:26 [2] 2.03 mi (3:40 / mi)
ahr:112 max:121

P=135, C=72
Started easy with 150 after yesterday's race.

Biking 26:27 [3] 7.22 mi (3:40 / mi)
ahr:127 max:155

P=170, C=68
With the 180 pacer.

Biking 8:31 [2] 2.36 mi (3:37 / mi)
ahr:120

P=147, C=70
160 pacer as I felt my calf a bit.

Biking warm up/down 5:30 [2] 1.0 mi (5:30 / mi)

Sunday Feb 4, 2018 #

9 AM

Swimming race 15:00 [4] 0.51 mi (29:24 / mi)
weight:175lbs

First leg of the Carlson Metrocenter Y Indoor Tri. I expected that I could make 900 yards in 15 minutes, and that's exactly what I did. The guy next to me went out ahead of me, but I caught him about 6 laps in and ended up lapping him with a couple of minutes to go.

Biking race 15:00 [4] 5.3 mi (2:50 / mi)
ahr:148 max:160

Then the biking leg. Found I could use gear 15 and keep 80+ rpm and be 190+ watts, so that seemed sustainable for 15 minutes.

Running race 14:45 [4] 1.73 mi (8:32 / mi)
ahr:156 max:171

Finally the run. 37.5 seconds per lap would be 9:00 pace, so I wanted to stay under that. Got pulled out under 30 for the first lap, but quickly started hitting 36s almost every lap, and was able to keep that up. One guy that got out way ahead of me started fading and I passed him with just over 4 laps to go. Finished 25 laps with 15 seconds left and knew I couldn't get another half-lap (since it was more than 60% of a lap), and that was the granularity, so I called it a day.

Swimming 1 [1]
ahr:143 max:182

HR profile for overall race.

After the Tri it was off to Luke's hockey game. They lost 4-3 to the first place team. Luke was hooked and interfered with throughout the game - they called 2 of those penalties in the last minute and a half to give Luke's team a chance to tie, but they couldn't do it.

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