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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bishop22

In the 7 days ending Apr 21:

activity # timemileskm+m
  Swimming3 2:32:00 3.86(39:23) 6.21(24:28)
  Orienteering1 1:47:56 4.87(22:10) 7.84(13:46) 292
  Biking2 1:34:42 22.41(4:14) 36.07(2:38)
  Hashing1 1:07:01 3.22(20:49) 5.18(12:56) 176
  Running1 37:59 3.75(10:08) 6.03(6:18)
  Weights2 30:00
  Total8 8:09:38 38.11 61.33 468
  [1-5]8 8:09:25
averages - weight:175lbs

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Saturday Apr 21 #

9 AM

Orienteering 1:47:56 intensity: (32:32 @1) + (52:51 @2) + (12:18 @3) + (8:47 @4) + (1:28 @5) 4.87 mi (22:10 / mi) +292m 18:41 / mi
ahr:125 max:161

West Point Day 1 - Green Course
Time is short as my watch was accidentally stopped for a few minutes. Had two REALLY bad controls.

Friday Apr 20 #

7 AM

Swimming 40:00 [3] 0.99 mi (40:25 / mi)
weight:174lbs

4:27/8:55
1:39,37,39,36,37,33
3:40,38

Easy swim with the races this weekend.

Thursday Apr 19 #

5 PM

Weights 15:00 [1]
weight:174lbs

Circuit at the Y, didn't up any weights to avoid doing anything ahead of going to the West Point meet.

Biking 10:00 [2] 2.15 mi (4:39 / mi)

101,061 Points on Pirates Cove. The bug where the 30 second counter stays stuck at 30 was back, so I was 4x speed most of the way.

Biking 20:44 [3] 5.37 mi (3:52 / mi)

P=165, C=64
Kept it fairly easy (behind 180 pacer) except the last mile when the Adams ghost was 12 seconds ahead.

Biking 10:00 [2] 1.81 mi (5:31 / mi)

87,088 Points on Dragons Return, so now up to 949,632 for the month.

Biking warm up/down 2:21 [2] 0.5 mi (4:42 / mi)

Wednesday Apr 18 #

6 PM

Running 37:59 intensity: (3:23 @1) + (12:30 @2) + (11:36 @3) + (10:30 @4) 3.75 mi (10:08 / mi)
ahr:137 max:156 weight:176lbs

Cruise intervals on the treadmill at the Y. Did 5 x 1/2 mile with 0.1 walk in between (only 0.5 after first because I had to stop and tie my shoe). Went 6.7 on first 4, then 6.8/7.0 on the last.
4:26,4:28,4:28,4:29,4:16

Tuesday Apr 17 #

5 PM

Swimming 1:05:00 [3] 1.73 mi (37:34 / mi)
weight:175lbs

Longer swim today - did the Masters workout from Sunday, except had to cut out some 25s at the end.
450 w/up (100 fr, 50 ba) - 8:00
4x100 (odd build, even breathe every 5 made it 75 on first, 50 on second)
3x200 pim (3:35,33,30)
4x150 pull (slow first one because all good buoys were out, then ~3:30)
3x200 (50 ez, 100 fast, 50 ez) - fast were barely under 1:40
8x25 (every 4 back) - 20 up to 22 and 23-24 for back
200 w/dn

Monday Apr 16 #

5 PM

Weights 15:00 [1]
weight:175lbs

Circuit at the Y. Starting to up the weights into ranges where 12 reps is very tough for a few exercises.

Biking 10:00 [2] 2.03 mi (4:56 / mi)

82,851 Points on Dragons Return

Biking 26:51 [3] 7.44 mi (3:37 / mi)

P=183, C=69
This course is this week's "featured ride", so I chose it. A little over a mile in a guy got on the next bike and chose the same course. He was pacing ahead of me in the middle, so I picked it up and finished hard, and when he finished he was 9 seconds back. I was going to just ride with 190.

Biking 10:00 [2] 2.09 mi (4:47 / mi)

91,295 Points on Pirates Cove. I'm now up to 761,483 points this month, on the way to 1 mil.

Biking warm up/down 4:46 [2] 1.02 mi (4:40 / mi)

Sunday Apr 15 #

12 PM

Swimming 47:00 [3] 1.14 mi (41:13 / mi)
weight:176lbs

4:10/8:20
1:33,31,33,31,32,30 (swim/pull)
3:31,25
48,50,49,70 kick (fl,ba,fr fins,br)
2 PM

Hashing 1:07:01 intensity: (13 @0) + (27:17 @1) + (22:36 @2) + (8:48 @3) + (7:39 @4) + (28 @5) 3.22 mi (20:49 / mi) +176m 17:48 / mi
ahr:124 max:161

Nice trail at Durand Eastman. Too bad the weather was so awful. Ice was falling from the trees during trail, although the ice storm was very mild vs predicted.

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