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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bishop22

In the 7 days ending Feb 15, 2018:

activity # timemileskm+m
  Orienteering2 3:26:20 5.45(37:52) 8.77(23:31) 129
  Swimming3 2:19:00 3.64(38:11) 5.86(23:44)
  Biking2 1:50:53 30.6(3:37) 49.25(2:15) 115
  Hashing1 1:16:41 3.49(21:58) 5.62(13:39) 70
  Running1 47:27 3.5(13:33) 5.63(8:25) 51
  Total8 9:40:21 46.68(12:26) 75.13(7:44) 365
  [1-5]8 9:29:57
averages - weight:174.5lbs

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Thursday Feb 15, 2018 #

11 AM

Running 47:27 intensity: (1:16 @1) + (16:24 @2) + (7:46 @3) + (17:23 @4) + (4:38 @5) 3.5 mi (13:33 / mi) +51m 12:58 / mi
ahr:142 max:174

Easy run at Corbett's Glen. The trails were quite icy, especially the two steep hill areas, where I did my only "walking". But the weather was awesome - above 50 degrees, so I was in shorts and t-shirt in mid-February!
C • analytics 1

Wednesday Feb 14, 2018 #

12 PM

Swimming 40:00 [3] 0.97 mi (41:14 / mi)
weight:173lbs

~4:30/8:57
1:35,38,36,38,34,34 (pull/swim)
3:37,32

Tuesday Feb 13, 2018 #

10 AM

Biking 1 [0] 0.0 mi
ahr:107 max:154

Biking 4:58 [3] 1.5 mi (3:19 / mi)
weight:175lbs

P=160, C=75
w/up - started real easy but then noticed a pack on the leaderboard just above 5:00, so I had to go under.

Biking 19:30 [4] 5.37 mi (3:38 / mi)
ahr:127 max:140

P=183, C=67
Ahead of the 200 pacer, also had set the ghost to be the current Y season leader and he was in my rear view mirror very quickly.

Biking 24:32 [3] 6.98 mi (3:31 / mi)
ahr:129 max:149

P=174, C=66
190 pacer - he got by me a few times but I never let him get away.

Biking warm up/down 7:00 [2] 1.5 mi (4:40 / mi)

2 PM

Orienteering 1:16:37 intensity: (3:25 @0) + (1:13:12 @1) 1.7 mi (45:04 / mi) +48m 41:27 / mi
ahr:87 max:114

More Hunters Creek Map Hike control placement.

Monday Feb 12, 2018 #

12 PM

Swimming 52:00 [3] 1.48 mi (35:08 / mi)
weight:175lbs

Did the parts of the master's workout that I remembered and had time for
500 w/up
4x150 (50 kick front, 50 kick back, 50 swim - kept fins on)
7x100 pull
1:30,30,30,29,31,28,30
4x150 (50 hard, 50 easy, 50 odd - alt ba/br)
200 w/dn

Sunday Feb 11, 2018 #

2 PM

Hashing 1:16:41 intensity: (5:05 @0) + (34:49 @1) + (35:09 @2) + (1:23 @3) + (15 @4) 3.49 mi (21:58 / mi) +70m 20:41 / mi
ahr:109 max:150

RH3 from Turning Point Park - nice trail set by Bloody, but only 4 runners showed up out of about 20 participants.

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 intensity: (1:52 @0) + (2:07:18 @1) + (33 @2) 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.

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