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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bishop22

In the 31 days ending Aug 31, 2019:

activity # timemileskm+m
  Orienteering5 10:10:10 22.08(27:38) 35.53(17:10) 626
  Biking6 4:16:51 46.86 75.42 118
  Running6 3:14:58 18.32(10:38) 29.49(6:37) 171
  Hashing2 2:11:15 7.8(16:50) 12.55(10:27) 201
  Swimming3 2:07:00 3.06(41:29) 4.93(25:47)
  Walking3 1:42:16 5.52(18:32) 8.88(11:31)
  Coaching3 44:02 4.13(10:40) 6.65(6:37) 17
  Shuffling2 29:12 2.5(11:41) 4.02(7:15) 37
  Golfing1 11:00
  Total26 25:06:44 110.28 177.47 1170
  [1-5]26 24:44:27
averages - weight:183lbs

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Saturday Aug 31, 2019 #

Event: Deschutes Daze 2019
 
9 AM

Walking 13:48 intensity: (11:24 @1) + (2:24 @2) 0.64 mi (21:27 / mi)
ahr:105 max:136

Orienteering 1:35:56 intensity: (43:09 @1) + (36:18 @2) + (12:57 @3) + (3:15 @4) + (17 @5) 4.57 mi (20:59 / mi) +94m 19:44 / mi
ahr:121 max:166

C • Thanks 1

Lower Dutchman, Short Witch - Splits

Friday Aug 30, 2019 #

Coaching 20:00 [2] 2.0 mi (10:00 / mi)
weight:183lbs

Whiting Road - tried to find a 400m loop to use for our 2x3x4 relays, but had to settle for out-and-back on the Brown trail.

Thursday Aug 29, 2019 #

Note
weight:182lbs (rest day)

Wednesday Aug 28, 2019 #

8 AM

Coaching 14:02 intensity: (6 @0) + (50 @1) + (6:12 @2) + (6:19 @3) + (25 @4) + (10 @5) 1.13 mi (12:25 / mi) +17m 11:51 / mi
ahr:134 max:161 weight:184lbs

Setting up the mile tempo course with 1/4 mile markers at the Big Field.

Shuffling 16:00 intensity: (12:02 @1) + (3:58 @2) 1.6 mi (10:00 / mi) +25m 9:32 / mi
ahr:83 max:136

Checking on the runners during the tempo work and the hills.
5 PM

Orienteering 2:14:51 intensity: (2:45 @0) + (1:51:49 @1) + (19:53 @2) + (17 @3) + (6 @4) + (1 @5) 5.25 mi (25:41 / mi) +88m 24:25 / mi
ahr:97 max:157

Marking control locations for the September meet at Genesee County Park. I missed one but it got too dark to go back for it, but it should be straightforward.

Tuesday Aug 27, 2019 #

7 PM

Biking 35:20 intensity: (11:29 @1) + (21:47 @2) + (2:02 @3) + (2 @4) 8.34 mi (4:14 / mi) +20m 4:12 / mi
ahr:121 max:149 weight:183lbs

Short bike ride before darkness and a little rain both started falling.

Monday Aug 26, 2019 #

8 AM

Coaching 10:00 [3] 1.0 mi (10:00 / mi)

Practice at Webster Park
7 PM

Running 31:15 intensity: (46 @1) + (6:00 @2) + (10:22 @3) + (8:47 @4) + (5:20 @5) 3.02 mi (10:21 / mi) +16m 10:11 / mi
ahr:145 max:171 weight:184lbs

Minimum jog/walk after a late day at work. Jogged the first and last miles with an extra break during the turnaround in the middle mile.

Saturday Aug 24, 2019 #

Event: Ellicottville Adventure Run & Hike
 
6 PM

Running 36:03 intensity: (1:57 @1) + (16:44 @2) + (10:10 @3) + (7:12 @4) 3.52 mi (10:14 / mi) +11m 10:08 / mi
ahr:136 max:154

Jog/Walk from Nate's place. Jogged a mile x 3 with 90 sec, 2 min and 90 sec breaks after, then jogged it in.
C • Medford 2

Thursday Aug 22, 2019 #

8 AM

Running 7:58 intensity: (29 @1) + (4:26 @2) + (2:25 @3) + (17 @4) + (21 @5) 0.76 mi (10:29 / mi)
ahr:135 max:171 weight:183lbs

Set up a 3/4 mile course for the team, which most runners made 1mi by adding a lap on the track at the beginning.

Walking 18:58 intensity: (12:00 @1) + (6:58 @2) 1.26 mi (15:03 / mi)
ahr:86 max:132

Coaching
6 PM

Orienteering 1:08:49 intensity: (12:09 @0) + (30:28 @1) + (17:41 @2) + (8:12 @3) + (10 @4) + (9 @5) 2.14 mi (32:11 / mi) +144m 26:37 / mi
ahr:104 max:165

Tuesday Aug 20, 2019 #

7 PM

Biking 39:15 intensity: (11:40 @1) + (26:56 @2) + (31 @3) + (5 @4) + (3 @5) 9.49 mi (4:08 / mi) +63m 4:03 / mi
ahr:122 max:162 weight:180lbs

Short ride around Penfield before the sun set.

Monday Aug 19, 2019 #

6 PM

Hashing 1:15:14 intensity: (15 @0) + (26:35 @1) + (25:11 @2) + (16:14 @3) + (6:59 @4) 4.17 mi (18:02 / mi) +99m 16:48 / mi
ahr:124 max:155 weight:182lbs

CBH3 from Turning Point Park. Nice trail set by rookie hare, Just Ben.

Sunday Aug 18, 2019 #

Event: ROC - Ellison Park - Score-O
 
1 PM

Orienteering 2:53:10 intensity: (3:29 @0) + (2:28:46 @1) + (18:05 @2) + (1:27 @3) + (1:02 @4) + (21 @5) 5.23 mi (33:07 / mi) +151m 30:23 / mi
ahr:95 max:163 weight:182lbs

BFLO Map Hike at Sardinia with Walt. We didn't find C14 which was not a great location (somewhere along a linear vegetation boundary), but it was supposed to be less than 25m along the edge of an area of pines from a very obvious ride, but the boundary was not extremely crisp, so we eventually gave up. Also couldn't find C10 - aimed left and got to the stream and worked right until we were certain we were at the stream intersection in the circle, and went over to the nearby bend, but couldn't find the marker. Our correct location was confirmed when we went the 150m to C11 without a hitch (but couldn't see the marker for awhile as it was on the opposite side of the stream from the control location, and facing the wrong way - I did turn it to face the rockpile).

Saturday Aug 17, 2019 #

7 AM

Swimming 43:00 [3] 1.02 mi (42:09 / mi)
weight:183lbs

<4:25/8:51
1:33,33,30,35,29,32 (pull)
3:44,39,45?

Friday Aug 16, 2019 #

5 PM

Biking 44:42 intensity: (31 @0) + (11:32 @1) + (28:18 @2) + (4:03 @3) + (18 @4) 10.34 mi (4:19 / mi) +35m 4:17 / mi
ahr:123 max:155

Thursday Aug 15, 2019 #

6 PM

Hashing 56:01 intensity: (33 @0) + (11:13 @1) + (23:33 @2) + (18:01 @3) + (2:41 @4) 3.63 mi (15:26 / mi) +102m 14:12 / mi
ahr:117 max:154 weight:181lbs

RH3 from the hatchery at Powder Mills. Nice trail except where we had to head into a nice patch of woods on our own because the trail was needlessly marked on a road that went around the woods.

Wednesday Aug 14, 2019 #

6 PM

Shuffling warm up/down 13:12 intensity: (2:25 @1) + (5:43 @2) + (3:52 @3) + (1:06 @4) + (6 @5) 0.9 mi (14:40 / mi) +12m 14:05 / mi
ahr:132 max:158

Running race 52:19 intensity: (19 @1) + (1:31 @2) + (6:53 @3) + (28:40 @4) + (14:56 @5) 4.78 mi (10:57 / mi) +39m 10:40 / mi
ahr:153 max:171 weight:182lbs

Dirt Cheap Trail race at Black Creek. My Garmin measured almost 0.1 mile farther this year, despite it being essentially the same course. I walked for 30 seconds each 8 minutes or so. Despite this, I was still 2 seconds faster than last year at the mile mark, but my heart rate was much higher. Then I lost 6 seconds during mile 2, 16 seconds during mile 3 and 21 seconds during mile 4. My pace was 4 seconds faster thru the final loop, but that was too little, too late.

I was 6 minutes behind the median finisher and about 4.5 minutes behind Geoff's mother who was only 31 seconds ahead of me at Lucien Morin in June.

Tuesday Aug 13, 2019 #

Note
weight:183lbs (rest day)

Mustang broke down on the way home from work, so by the time that was resolved, I was not up for any exercising.

Mustang history:
- Less than a year ago, had to replace the battery (original 2006 battery)
- Last Thursday, battery was completely dead (no one had driven it since before the vacation)
- Sunday we had it jumped and I drove around for awhile and stopped at the dealer just in case, and sure enough it wouldn't start
- Monday they told me I needed a new battery and replaced it without being able to explain why it was dead in less than a year
- Tuesday it stalled driving home from work. I could keep starting it but couldn't keep it running as I would get a "check gas cap" message and it would shut down. Had to have it towed and went to the tow truck's garage.
- Wednesday they found a faulty ground which seems to explain everything; time will tell

Monday Aug 12, 2019 #

12 PM

Running 31:47 intensity: (1:42 @1) + (14:58 @2) + (8:32 @3) + (6:11 @4) + (24 @5) 3.09 mi (10:17 / mi)
ahr:136 max:166

Sunday Aug 11, 2019 #

9 AM

Swimming 42:00 [3] 1.02 mi (41:10 / mi)
weight:182lbs

>4:20/8:51
1:35,35,37,35,35,33 (swim/pull)
100 easy
12x25 IM order
4x50 (ba/br)

Saturday Aug 10, 2019 #

Event: ROC - Mendon Ponds Park - Score-O
 
6 AM

Orienteering 2:17:24 intensity: (14 @0) + (1:50:03 @1) + (24:27 @2) + (2:40 @3) 4.89 mi (28:05 / mi) +150m 25:39 / mi
ahr:103 max:144

Friday Aug 9, 2019 #

7 PM

Biking 48:42 intensity: (22 @0) + (2:35 @1) + (43:27 @2) + (2:10 @3) + (8 @4)
ahr:130 max:151 weight:185lbs

10/20/22 edit - never got the info entered from Expresso
P=169,C=64

Biking warm up/down 2:20 [2] 0.5 mi (4:40 / mi)

Thursday Aug 8, 2019 #

Note
weight:185lbs (rest day)

Another day off as Luke and I went over to catch the Bills preseason game.

Wednesday Aug 7, 2019 #

5 PM

Golfing 11:00 [1]
weight:185lbs

Played very poorly, but somehow managed a 46 subbing on the back 9 at Webster. My wedges were working well to save some strokes.

Tuesday Aug 6, 2019 #

Note
weight:182lbs

Worked until almost 8pm, so didn't get anything in today.

Monday Aug 5, 2019 #

7 PM

Running 35:36 intensity: (16 @2) + (3:36 @3) + (20:04 @4) + (11:40 @5) 3.15 mi (11:18 / mi) +104m 10:15 / mi
ahr:154 max:164 weight:184lbs

Sunday Aug 4, 2019 #

11 AM

Swimming 42:00 [3] 1.02 mi (41:10 / mi)
weight:186lbs

>4:20/8:44
1:38,38,38,36,35,35
10x50 on 1:15 (ba/br 50, then 52s, mostly 58s)

Saturday Aug 3, 2019 #

Note
(rest day)

Drove back from the Shore to EA, stayed there for a while, then Luke volunteered to drive us home.

Friday Aug 2, 2019 #

3 PM

Biking 13:42 intensity: (12:29 @1) + (1:13 @2) 2.94 mi (4:40 / mi)
ahr:107 max:122

Walking 1:09:30 intensity: (1:09:28 @1) + (2 @2) 3.62 mi (19:13 / mi)
ahr:89 max:120

Thursday Aug 1, 2019 #

3 PM

Biking 1:12:50 intensity: (1:53 @0) + (59:55 @1) + (6:04 @2) + (2:32 @3) + (1:15 @4) + (1:11 @5) 15.25 mi (4:46 / mi)
ahr:107 max:182

C • Rate 2

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