Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bishop22

In the 7 days ending Nov 28, 2020:

	activity	#	time	miles		km		+m
	Biking	2	2:01:24	31.85	(3:49)	51.26	(2:22)	374
	Running	2	1:42:17	9.18	(11:09)	14.77	(6:55)	18
	Orienteering	1	1:39:08	4.85	(20:26)	7.8	(12:42)	122
	Hashing	1	1:09:28	3.67	(18:56)	5.91	(11:46)	10
	Walking	1	1:02:18	3.73	(16:42)	6.0	(10:23)	17
	Total	7	7:34:35	53.28	(8:32)	85.75	(5:18)	542
	[1-5]	7	7:34:06
averages - weight:168.9lbs

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Saturday Nov 28, 2020 #

2 PM

Biking 1 [0] 0.0 mi
ahr:113 max:158

HR profile - started about 2:30 into the FTP test warmup.

Biking 45:59 10.38 mi (4:26 / mi) +304m 4:04 / mi
ahr:124 max:158 weight:168lbs

P=140, C=81
Zwift - FTP Test (shorter)
Tried the FTP test even though my legs were not feeling fresh today and managed to average 186 watts during the main part for a 177 FTP. This workout makes it to Garmin Connect but doesn't seem to get picked up automatically by Attackpoint.

Biking 17:20 4.89 mi (3:33 / mi) +70m 3:24 / mi

P=136, C=76
Zwift - Innsbruck
Wanted to get another 15 minutes or so in, so I thought I selected a 5 mile loop but I wound up on the main loop again. Had something like a 28 second sprint late in this so I did clock max power of 391.

Friday Nov 27, 2020 #

12 PM

Orienteering 1:39:08 4.85 mi (20:26 / mi) +122m 18:57 / mi
ahr:107 max:157 weight:168lbs

Vetted Emery Park 2021 Map Hike controls. Skipped one on the way in. Nate went the opposite direction and finished about 15 minutes faster. Great late November day to be in the woods.

Thursday Nov 26, 2020 #

11 AM

Running warm up/down 5:27 0.49 mi (11:07 / mi) +2m 10:57 / mi
ahr:123 max:130 weight:169lbs

Brief warmup before race

Running 27:50 2.94 mi (9:28 / mi) +15m 9:19 / mi
ahr:124 max:154

With the Buffalo Turkey Trot cancelled and the WNY Covid flare-up reducing our appetite to go run the course anyway, we went to Webster Park and raced the XC course. Nate and I did the whole course, Christine went from just before the two mile to the finish (and won) and Luke coached.

Wednesday Nov 25, 2020 #

5 PM

Biking 24:12 [3] 7.01 mi (3:27 / mi)
weight:170lbs

OK, so I got my Christmas present early as I was able to pick up a Wahoo Kickr Core today and was able to start figuring things out on Zwift. Rode the Champs-Elysees, but didn't realize the ride didn't start right away, so I wasted some energy early. Also didn't understand the Lutece Sprint idea so I was slow on the first lap - 26 seconds, then 20 seconds the next time around. It doesn't look like the app is showing me my time for the actual course, which was somewhere around 12 minutes.

Biking 33:51 9.46 mi (3:35 / mi)

Tried a 30 minute workout and the "2 By 2" seemed like a good place to start. After the first ride, the app set my threshold or whatever at just 165w, so the hardest part of the workout was just 4 one-minute stretches at 215w, which was fine, but they wanted me at 100 cadence which I am not used to doing. Anyway, fun day 1 of a 7-day Zwift trial before I have to decide whether to commit.

Biking 1 [0] 0.11 mi (9 / mi)
ahr:106 max:160

HR profile for workout and after.

Tuesday Nov 24, 2020 #

5 PM

Walking 1:02:18 3.73 mi (16:42 / mi) +17m 16:28 / mi
ahr:90 max:129 weight:169lbs

Legs kind of worn out after five straight days of running, so just went for a walk tonight.

Monday Nov 23, 2020 #

6 PM

Running 1:09:00 5.75 mi (12:00 / mi)
ahr:135 weight:169lbs

Unfortunately forgot to grab my Garmin. Went to Whiting Rd to park for a jog / walk at Webster Park. Jogged two songs then walked a minute. Fitbit said I went farther, but I doubt I averaged better than 12 minute pace in the dark with that much walking.

Sunday Nov 22, 2020 #

1 PM

Hashing 1:09:28 3.67 mi (18:56 / mi) +10m 18:46 / mi
ahr:126 max:165 weight:169lbs

FCH3 from Empire Park, set by Kitten. Cold, thigh-deep stream crossing early as we barreled through thorns, but a nice mix of terrain after that.

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