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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bishop22

In the 7 days ending Apr 20:

activity # timemileskm+m
  Orienteering1 1:35:47 5.14(18:38) 8.27(11:35) 20
  Running2 1:32:29 7.68(12:03) 12.36(7:29) 149
  Biking1 46:14 11.17(4:08) 17.98(2:34)
  Swimming1 43:00 1.02(42:09) 1.64(26:11)
  Total5 4:37:30 25.01(11:06) 40.25(6:54) 169
  [1-5]5 4:37:15
averages - weight:183.3lbs

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Saturday Apr 20 #

Note
weight:182lbs (rest day)

After last night's 11pm call, I did not get up in time for a 7am workout. I was too cold and hungry after the Webster Invite to head to the Y.

Luke had a nice meet in his return to running competition on limited training, going 53.10 in the open 400 for second place, then anchoring the winning 4x400 relay in 52.54.

Friday Apr 19 #

Note
weight:182lbs (rest day)

Had to work past 2pm so did not have time to get to the Y.

Thursday Apr 18 #

6 PM

Orienteering 1:35:47 intensity: (15 @0) + (44:39 @1) + (35:10 @2) + (13:06 @3) + (2:29 @4) + (8 @5) 5.14 mi (18:38 / mi) +20m 18:25 / mi
ahr:118 max:166 weight:181lbs

RH3 from Black Creek Park. As my tracks show, the trail crossed itself and caused massive confusion as it was set in chalk instead of flour where it crossed.

Wednesday Apr 17 #

6 PM

Running 58:37 intensity: (8 @1) + (49 @2) + (5:55 @3) + (27:03 @4) + (24:42 @5) 4.68 mi (12:31 / mi) +149m 11:24 / mi
ahr:154 max:172 weight:183lbs

First Dirt Cheap trail run of the year, from Mendon Ponds Devil's Bathtub area. Tried to take it easy and forced myself to take walking breaks after a max of 4 minutes (except in the first 8 minutes).

Almost 6 minutes slower than last year, which seems about right.

Tuesday Apr 16 #

7 PM

Biking warm up/down 10:00 [2] 2.05 mi (4:53 / mi)
ahr:92 max:100 weight:184lbs

P=111, C=66
145,050 Points on Dragons Return - Tactics - 10 Min

Biking 4:35 [4] 1.5 mi (3:03 / mi)
ahr:134 max:146

P=211, C=72
This was the ride of the week, and the Y leader was at 4:41, so I went kind of hard despite having a trail race tomorrow.

Biking 17:13 [3] 4.42 mi (3:54 / mi)
ahr:128 max:145

P=173, C=69

Biking warm up/down 4:26 [2] 1.01 mi (4:23 / mi)

Biking warm up/down 10:00 [2] 2.19 mi (4:34 / mi)
ahr:105 max:119

P=109, C=59
60,400 Points on Dragons Revenge - Tactics - 10 Min

Monday Apr 15 #

7 PM

Running 33:52 intensity: (8:53 @1) + (15:39 @2) + (3:52 @3) + (3:19 @4) + (2:09 @5) 3.0 mi (11:17 / mi)
ahr:129 max:163 weight:184lbs

Treadmill at the Y as I am becoming soft in my old age.
3 min w/up; 52 sec w/dn
3 min, 2, 2, 1, 1, 2, 2, 3 jog
2 min walk after each
6.6 mph on 3s
7.0 mph on 2s (7.2 on #3)
7.5 and 8.0 mph on 1s

Sunday Apr 14 #

11 AM

Swimming 43:00 [3] 1.02 mi (42:09 / mi)
weight:187lbs

4:27 (stopped to unscrew lane line holder) / 8:45
1:31,31,34,35,34,34
6x50 kick
100
4x50 ba/br
100

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