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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bishop22

In the 7 days ending May 5:

activity # timemileskm+m
  Orienteering3 4:02:39 11.64(20:51) 18.73(12:57) 696
  Swimming2 1:22:00 2.04(40:11) 3.28(24:58)
  Walking1 40:46 1.42(28:43) 2.29(17:50) 24
  Biking1 33:53 7.5(4:31) 12.07(2:48)
  Hashing1 24:16 1.75(13:52) 2.82(8:37) 122
  Deep Water Running1 24:00
  Weights1 15:00
  Total7 7:42:34 24.35 39.19 842
  [1-5]7 7:39:52
averages - weight:176.4lbs

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Saturday May 5 #

10 AM

Orienteering race 1:36:55 intensity: (1:49 @1) + (36:25 @2) + (30:59 @3) + (20:12 @4) + (7:30 @5) 5.68 mi (17:04 / mi) +269m 14:53 / mi
ahr:140 max:175

ROC's National Ranking Event at Letchworth West - Red Course
Tweaked my left calf by overextending it about 2/3 of the way to C2, and that limited me the rest of the way. Only real bad control was C6, where I got suckered by a false front before getting to the real hill.
My zig-zag to C2 was trying to find a reasonable way down the hill.
Leaving C4 was to go up the relatively easy way that I came down (C5 ended up being a good leg, so it was worth the climb to get more field and trail running in).
Going to C9 I lost some time when I got nervous about going too far and cut down a steeper section than necessary.
C14, I went the trails wide, which would have been good if I could have really run, but the calf was limiting.
C20 - lost some time going right to avoid stuff that wasn't so bad, as Ken Sr was able to pull away.
My finish split was slow as I had trouble on the steep downhill, I was fine when it was more gradual at the end.

2 PM

Orienteering 1:05:22 intensity: (9 @0) + (50:40 @1) + (11:18 @2) + (3:15 @3) 1.96 mi (33:21 / mi) +86m 29:21 / mi
ahr:111 max:146

Flag pick-up after the event.

Walking 40:46 intensity: (15 @0) + (38:12 @1) + (2:07 @2) + (12 @3) 1.42 mi (28:43 / mi) +24m 27:16 / mi
ahr:98 max:145

Went back out to try to find a missing control box, but we had no luck.

Friday May 4 #

5 PM

Swimming 42:00 [3] 1.02 mi (41:10 / mi)
weight:177lbs

4:09/8:16
1:28,31,30,30,31,29 (pull)
3:34,32

Went a little easy with the orienteering race tomorrow, but being in the faster Eastside pool meant the times were decent.

Thursday May 3 #

7 PM

Hashing 24:16 intensity: (2:18 @0) + (11:26 @1) + (5:07 @2) + (4:14 @3) + (1:07 @4) + (4 @5) 1.75 mi (13:52 / mi) +122m 11:24 / mi
ahr:111 max:158 weight:177lbs

RH3 starting from the Genesee Brew House. Nice, but short, trail thru downtown that ended up including a salsa dance lesson.

Wednesday May 2 #

8 PM

Swimming 40:00 [3] 1.02 mi (39:12 / mi)
weight:177lbs

4:16/8:29
1:32,30,32,30,30,28 (pull)
3:34,29

Deep Water Running 24:00 [3]

Did 3 minutes w/up, then 8 x 1 min hard / 1 easy, then easy.

Tuesday May 1 #

Note
weight:176lbs (rest day)

I was due for a day off (first since 4/12), especially given the tenderness that remains in my left calf.

Monday Apr 30 #

6 PM

Weights 15:00 [1]
weight:175lbs

Circuit at Y

Biking 10:00 [2] 2.06 mi (4:51 / mi)

126,888 points on Pirates Cove. Was going to take the day off because of my calf but I wanted to get over a million points for the April Expresso challenge.

Biking 3:53 [2] 1.0 mi (3:53 / mi)

Tried to do Ironhorse Rush, but felt a bit in my calf, so I went back to games.

Biking 10:00 [2] 2.26 mi (4:25 / mi)

56,597 points on Downhill Drama.

Biking 10:00 [2] 2.18 mi (4:35 / mi)

Accidentally chose Pirates Cove again and only got 79,702 points without the frozen at 30s bonus bug.

Sunday Apr 29 #

10 AM

Orienteering race 1:20:22 intensity: (34:38 @1) + (27:16 @2) + (14:31 @3) + (3:50 @4) + (7 @5) 4.0 mi (20:06 / mi) +342m 15:53 / mi
ahr:123 max:161

Troll Cup Day 2 at Mt Tom - Green X
They used a chase start from yesterday's results, which I thought would be interesting, but I ended up not seeing much of others, even though I started 6 seconds behind Mitch. I remained behind him on the clear route (mostly up a steep trail) to C1. He left to the left while I went straighter, and I never saw him again. Then it was quite lonely out there. My left calf suffered a bit of a strain, so that slowed me, especially on the uphills when my heel couldn't provide support.

Was near someone on green late and I punched the penultimate control first, but my calf prevented any sort of kick.

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