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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bishop22

In the 7 days ending Sep 26, 2009:

activity # timemileskm+m
  Orienteering2 5:30:27 20.52(16:06) 33.02(10:00)
  Running4 4:37:50 34.77(7:59) 55.96(4:58)
  Hashing1 1:05:00 5.5(11:49) 8.85(7:21)
  Golfing1 18:00
  Total7 11:31:17 60.79 97.83
averages - sleep:6.6

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Saturday Sep 26, 2009 #


Here is a link to a rough outline of the Section V Champs course. It looks like it is fairly flat, with the exception of a serious downhill after about 1.5 miles, followed by a fairly big climb back up toward the school for the last loop.

Running 2:12:15 intensity: (1:44:15 @2) + (10:00 @3) + (8:00 @4) + (10:00 @5) 16.0 mi (8:16 / mi)

This is the entire set of running I did today, before and during the Cougar Invitational at GCC. I wore the Garmin and put in a total of 17 miles, but some of that was walking. Here are the components that add up to 16 miles and estimated time/distances:

I arrived early and ran around during the Boys D race (1.3 miles, 10:45)
I ran the course (3.1 miles, 26:15)
I ran around during both modified races (1.2 miles, 10:15)
I went out for a run down to some school in Batavia, around and back (4.9 miles, 40:00)
I ran around during our 4 races (5.5 miles, 45:00)

The squad turned in some very surprising results, especially the younger and less experienced runners. I think Thursday took its toll on the older and more experienced guys. I haven't seen the results, but I know we were beaten soundly by Hilton, for example. That's fine - we took care of them when it mattered, and we'll see what we can do next week.

Friday Sep 25, 2009 #

Orienteering (Control Placement) 15:00 [2] 1.4 km (10:43 / km)

Set out some controls for Chris's picnic at Webster Park. I gave a short overview of orienteering to many of the folks in her group and let them go out on a White course, with the option of 3 Yellow legs at the end. I hadn't checked the map ahead of time and had a control on a thicket on the map, but there were two in the field. One of the "beginners" pointed that out to me when they got back!

It seemed like fun was had.

Orienteering 1:39:00 [2] 10.7 mi (9:15 / mi)

Moved a few controls from Chris's course to the XC team's course. Stopped by to check on the team and give them instructions to meet me a bit after 4pm at the pavilion south of the tennis courts, while I went out and set some more controls.

After giving them a brief refresher on orienteering and explaining which groups had to do how many controls, I had to go out and set controls 6, 7 and 8. After I finished, I doubled back and found Nate's group already leaving C7 - they had started last and passed everyone by a large margin. Just past C6, I saw another group and Zach's group, and before I got back to C5, I found a number of groups searching for it, so I helped get them back on track. I went back as far as C4, before moving along again and heading back to pick up C2 and C1 and return to the start/finish.

After everyone got back in, it was back out to pick up some controls. Luckily, there was some rally going on and I was able to drive back onto the road past the campground to save a few steps, because I was getting fairly worn out by then.

Thursday Sep 24, 2009 #

Running intervals 50:33 intensity: (8:00 @1) + (22:30 @2) + (20:03 @5) 6.6 mi (7:40 / mi)

Ran the workout with the Green group (Alex, Zach, Tristan, Justin R, Val and Will, plus Arik joined us) at practice today. We did 5 x 1000m, doing the loop around the tennis courts and then the course past the pavilion and back to the big tree. I was in the pack for #1, with them for #2, passed some late in #3, so I made a rule that if I beat more than one person on the last two intervals, we'd all have to do a 6th, and the kids really stepped it up and smoked me (all under 3:55 and 3:50).

4:06, 4:05, 4:00, 3:58, 3:54

We went every 8 minutes, and jogged around the tennis courts in between.

10 min w/up; 12:30 w/dn

Hashing 1:05:00 [2] 5.5 mi (11:49 / mi)

RH3 from the JCC. A number of circles that made us runners run around while the walkers kept up. HH at the Lock 32 rapids. The Circle was on the other side of the canal, before the mile run back to the JCC.

Wednesday Sep 23, 2009 #

Running 47:42 intensity: (25:09 @2) + (22:33 @3) 6.0 mi (7:57 / mi)

Ran at Webster Park during XC practice. Went from the pavilion to Whiting the short way, then left on Blue, straight on Orange, right on Red, over to the Big Woods and turned around at the third big rootstock after the initial climb. My legs were real heavy at the start and I thought it would be a struggle, but they loosened up and I was OK on the way back, and picked it up a bit.

8:22 to gate after camping area
8:24 to Orange trail
8:22 to turnaround
8:09 back to Orange (Blue) trail
7:36 back to gate
6:47 back to pavilion

Tuesday Sep 22, 2009 #

Running 47:20 intensity: (41:20 @2) + (6:00 @4) 6.17 mi (7:40 / mi)

Wore my Garmin while I ran one loop of the course at Parma Park before the XC meet, and during the races. I'm pretty sure that it once again came up a little short overall, but not too bad.

The races were excellent. The Hilton boys gave us a bit of a scare early, as they have 7 ahead of our 4th at about 1.25 miles, but we went 1-3-4 and our next guys moved up to 7-9, for a 24-31 win. On the girls side, we ignored Hilton and Penfield and focused on Churchville, and our girls were the more serious racers today, and picked up a 22-35 win, reversing the computer model prediction, based on last week.

Monday Sep 21, 2009 #

Golfing 18:00 [1]
(rest day)

Probably would not have been pleasant to run today, but I did not have time to find out, as Erik had us out for the GTA presence at the VOA golf tourney - we filled out 4 foursomes, so it was good times. It included lunch and dinner, so I did not have to even think about running.

Sunday Sep 20, 2009 #

Orienteering race 3:36:27 [3] 14.4 km (15:02 / km)

US Ultra Long Champs at Rattlesnake Hill - Red-X / M45+.

40 minute error on C11, after a fairly solid C10, destroyed the day.

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