Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bishop22

In the 7 days ending Apr 22, 2018:

	activity	#	time	miles		km		+m
	Orienteering	2	3:12:39	9.15	(21:03)	14.73	(13:05)	482
	Swimming	2	1:45:00	2.72	(38:36)	4.38	(23:59)
	Biking	2	1:34:42	22.41	(4:14)	36.07	(2:38)
	Running	1	37:59	3.75	(10:08)	6.03	(6:18)
	Weights	2	30:00
	Walking	1	12:01	0.68	(17:41)	1.09	(10:59)	32
	Total	7	7:52:21	38.71		62.3		514
averages - weight:174.8lbs

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Sunday Apr 22, 2018 #

8 AM

Walking 12:01 0.68 mi (17:41 / mi) +32m 15:25 / mi
ahr:111 max:137

Walk / jog to the start.

Orienteering 1:24:43 4.28 mi (19:48 / mi) +191m 17:23 / mi
ahr:135 max:178

West Point Day 2 - Green Y course.
Much better than yesterday. Only real miss was C2 where I went too far left, knew it, but decided to check even farther left anyway. I did lose time near the end of C5 when I heard someone below me and doubted myself, and messed around in the mountain laurel for a couple of minutes before going back up. Finally, lost time on C9 trying to battle through the crap near the clearing before retreating and going around.

Day 2 - Lake Welch - Green Y - Splits

Saturday Apr 21, 2018 #

Event: West Point 39th National Meet

9 AM

Orienteering 1:47:56 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.

Day 1 - Lake Frederick - GreenY - Splits

Friday Apr 20, 2018 #

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, 2018 #

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.

C • Bug 3

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, 2018 #

6 PM

Running 37:59 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, 2018 #

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, 2018 #

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)

C • One heck of a warm-up/down 3

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