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Training Log Archive: bishop22

In the 7 days ending Jun 2, 2012:

activity # timemileskm+m
  Running5 2:54:33 20.94(8:20) 33.7(5:11) 57
  Orienteering2 2:19:31 7.86(17:45) 12.65(11:02) 387
  Swimming1 34:14 0.91(37:36) 1.47(23:22)
  Total8 5:48:18 29.71(11:43) 47.81(7:17) 444
averages - rhr:41

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Saturday Jun 2, 2012 #

8 AM

Running warm up/down 14:00 intensity: (12:00 @2) + (2:00 @4) 1.62 mi (8:39 / mi)

w/up before the race - 10 min, followed by 2x1min T and a 2 min jog to the start.
9 AM

Running race 21:48 [5] 5.0 km (4:22 / km)

Jim Ferris Memorial 5K in Holley. 6:48 at the mile, somewhere under 7:05 for the second mile, then a little slower in the third mile, due to a navigation error of about 10 seconds when I followed the guy in front of me (Tom D) the wrong way. I had passed Tom on the canal, but he rallied and passed me back on the road before the school loop.

The error cost me sub-7 pace, which means I have some work to do...

The good news is that I won the 40-49 age group, leaving me unbeaten in my age group in 5Ks this year.

Running warm up/down 24:08 [3] 3.0 mi (8:03 / mi)

Warm-down with Audra and Charlie - almost as tough as the race...
5 PM

Orienteering (Placing Controls) 52:17 [1] 2.86 mi (18:18 / mi) +156m 15:39 / mi

Placed some of the controls for the BFLO Score-O, since we have a meet in ROC tomorrow. Dan and Wilbur did some, nate did some and Christine even went out with Holly and Patty to set some.

Then we relaxed in the parking lot for a while as Patty set out the flags for the 5K/10K trail race that precedes the Score-O.

Friday Jun 1, 2012 #

6 PM

Running 36:14 [2] 4.01 mi (9:02 / mi) +25m 8:52 / mi

Some running during the State Q meet at Penn Yan. Added 1.5 miles of un-garmined jogging to the total.

Val ran great in the Steeplechase to beat Leila in 6:56. Alaina struggled in the 3000. Justin had an excellent leadoff leg in the 4x8 in adverse conditions, running 2:02, but Alex, Conor and John could only manage 2:07, 2:12, 2:12.

Val and Justin were at practice all week; the others were not. Extreme tapering does not seem to work.

Wednesday May 30, 2012 #

12 PM

Swimming 34:14 [3] 0.91 mi (37:36 / mi)
rhr:41

4:14/8:38
1:39,40,39,38,39
3:42,40

A whole lot quicker than last week - not sure why - but still pretty slow.

HR was in the AM with no skipped beats. At my desk this afternoon it was 51, also with no skipped beats.
6 PM

Running 40:22 [2] 4.2 mi (9:37 / mi) +32m 9:23 / mi

Easy run during Luke's baseball practice. Ran over to Rothfuss Park for the first time, then tried to pick up the old trail into 1000 Acre Swamp. The spot that used to have a bit of water across the trail (two years ago), is now a vast expanse of swamp. There is no more connection possibility until they break down and add a boardwalk.

Tuesday May 29, 2012 #

4 PM

Running intervals 38:01 intensity: (9:00 @1) + (17:00 @2) + (12:01 @5) 5.0 mi (7:36 / mi)

I had to take advantage of the last "team" workout of the track season. The kids did 3x400 and 2x200 (but Val added two extra 200s - flat, everything else had been over hurdles for her), at a decent but not killer pace. I did the first 3 400s, then started 2 more with Val's odd 200s, then finished with 3 on my own, as the temp rose following the earlier brief rains.

91.6, 91.7, 91.6, 89.4, 88.5, 91,4, 88.1, 88.8
recoveries were all over the place (2:00, 2:03, 4:08, 2:38, 4:01, 1:53, 1:49) due to coaching

Sunday May 27, 2012 #

3 PM

Orienteering 30:30 [2] 2.0 mi (15:15 / mi) +91m 13:22 / mi

Setting controls for Map Hike 2012 at Dryer Rd. nate had placed 10 last week, so I took care of 10 more and we are good to go, as soon as we tell Linda which controls we actually used.

Orienteering 56:44 [2] 3.0 mi (18:53 / mi) +140m 16:30 / mi

Tried to check which controls nate had set. Found 8 of the 10, but didn't look at one location, couldn't find the knoll at another and didn't find a control at the 3rd. He used two of the three, so I'll have to send him the map. I was working without a compass and without my glasses, so I could easily have missed the markers (as I missed the obvious knoll that I've been to before).

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