Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bertbennett

In the 31 days ending Mar 31, 2017:

activity	#	time	miles		km		+m
Running	23	22:52:41	186.0	(7:23)	299.34	(4:35)	1889
Orienteering	9	5:45:37	34.78	(9:56)	55.98	(6:10)	603
Netty	2	50:00
Total	25	29:28:18	220.79		355.32		2492

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Friday Mar 31, 2017 #

Note
(sick)

Went to the physio to sort out my hip pain. She thinks it's just a really tight hip flexor which would explain why orienteering made it feel worse. Got some dry needling and I shall try more foam rolling etc. Still sick.

Wednesday Mar 29, 2017 #

Running 46:07 [3] 10.22 km (4:31 / km)
(sick) shoes: Nike Pegasus 33

Yeh my sore throat is clearly a symptom of something greater. I was running at a fairly casual pace today and my head was spinning and I had to stop at one point to get my heart-rate down. Ugh.. was pumped to have a good week.

Tuesday Mar 28, 2017 #

Note

I've volunteered to be the 90 minute pacer for the half marathon this weekend. Hopefully I don't need to use the facilities like I did in my last half marathon. Advantage is I don't have to pay any entry and I don't have to taper if I'm not racing. Also it's not a particularly fast course (it's actually really hilly and has lots of 180 degree turns so it's pretty slow) so I'm not that bothered by not racing it.

C • Possibly 3

Running long 1:31:40 [3] 20.6 km (4:27 / km) +238m 4:12 / km
shoes: Nike Elite 9

Had a little bit of a sore throat today so I decided to just go for a longish run instead of doing a workout session. An incredible amount of people out running today no doubt in preparation for the fun runs in newcastle this weekend. Not sure what people think a week of preparation is going to do other than possibly check whether their running shoes fit, but good on them.

Sunday Mar 26, 2017 #

Running 24:24 [3] 5.4 km (4:31 / km) +50m 4:19 / km
shoes: Nike Pegasus 33

Ran to get Macey's car from Braddon. Had breakfast at a trendy cafe. My smoothy had oats in it. The barrista had a beard and glasses and a beanie. Very non-conformist

Orienteering race (NOL Canberra middle) 50:25 [5] 6.8 km (7:25 / km) +240m 6:18 / km
shoes: Salomon Fel-Cross 3 July

Yeh a bit sloppy and my ability to run up hills is hugely lacking. Considering I've done 0 hill work it's not a huge surprise. Just rushing my route choices and nav a bit which cost me time. But from where I was last year at Easter I've improved big time. Only a few mins off the big boys today and there's still glaring areas of improvement left untapped. (Also my o-shoes are getting thrown out as soon as finance permits, they're awful).

Running warm up/down 10:00 [3] 1.3 km (7:42 / km) +130m 5:08 / km
shoes: Salomon Fel-Cross 3 July

The climb to the start!

Course 1 - Splits

Saturday Mar 25, 2017 #

Orienteering race (Disaster) 20:28 [5] 3.2 km (6:24 / km) +65m 5:48 / km
shoes: Salomon Fel-Cross 3 July

Worst Ive run in a while. NOL syndrome... Getting too amped up and overcooking it again.

Running warm up/down 25:00 [3] 4.0 km (6:15 / km)
shoes: Salomon Fel-Cross 3 July

Orienteering race (Slight recovery) 14:25 [5] 3.0 km (4:48 / km) +30m 4:35 / km
shoes: Nike Streak 6 (Flymesh Upper)

I need more training at high speed nav. Never felt really in control and for my running speed I should be faster. But considering I haven't run an urban sprint since the 5 days (which wasn't really that tricky) I'm pretty happy.

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Nike Elite 9

Running (Alex's Uber) 25:00 [3] 4.8 km (5:12 / km) +44m 4:59 / km
shoes: Nike Pegasus 33

And you thought my day of athletic endeavours was over. Alex said he'd drive to and from dinner tonight. What we forgot to factor is was Alex's ferocious appetite for alcohol. So we ran home.

C • Nice! 9

Final Course 2 - Splits

Heats Course 1B - Splits

Friday Mar 24, 2017 #

Running (pre NOL Loosener) 36:00 [3] 8.6 km (4:11 / km)

Had a couple weeks of pretty pathetic training. Last week was because my legs were really sore after Tas and this week was because I've been tapering so my runs have been a little shorter than usual. So hopefully I get a solid week in next week and then another week tapering for NZ before a solid block after NZ.

Thursday Mar 23, 2017 #

Running 59:58 [3] 13.85 km (4:20 / km) +153m 4:06 / km
shoes: Saucony Kinvara 8

Quick run between class and netball. Got lost in an industrial estate and was late to first half

Netty 18:00 [3]
shoes: Saucony Kinvara 8

Played centre. Won game. Enjoyed

Wednesday Mar 22, 2017 #

Running 59:00 [3] 13.0 km (4:32 / km)

Tuesday Mar 21, 2017 #

Running tempo 1:08:28 [4] 15.67 km (4:22 / km)
ahr:143 max:165 shoes: Nike Streak 6 (Flymesh Upper)

6 x 5mins threshold. Aiming for 3:33/km which I more or less hit in all the efforts. Last hard session before NOL in Canberra.

Note

ran out of recovery protein powder some time last week which I think is the reason I've been recovering a bit slower from hard workouts. Shall replace.

Monday Mar 20, 2017 #

Running 37:23 [3] 8.6 km (4:21 / km) +17m 4:18 / km
shoes: Nike Pegasus 33

Bushrangers team came out today for oceania. Happy to see Nic made it on the team! Woot!

It's a good feeling when I am competitive with people who are on the team for m21. Definitely moving in the right direction!

Sunday Mar 19, 2017 #

Orienteering race 41:41 [4] *** 7.0 km (5:57 / km) +200m 5:13 / km
shoes: Salomon Fel-Cross 3 July

First Newcastle bush event of the year. Felt pretty clean apart from one control. I knew on that control that I was high but I listened to the retarded voice in my head that said to keep running. Only lost about 30 seconds there. Also chose a pretty stupid route to #4 (track) which was slow.

Note

Every time I've gone oing in my current O-shoes my calves have felt like exploding. So I'm thinking of maybe getting some O-shoes with a high heal drop to eliminate some of that pain.

Running 38:08 [3] 8.6 km (4:26 / km) +18m 4:23 / km
shoes: Nike Pegasus 33

Hard Long - Splits

Friday Mar 17, 2017 #

Note
(rest day)

Just a bit of swelling in the ankle I which I want to give a day to get better. Rest day won't hurt I don't think. Would have gone out on the bike but it's been raining all day and I can't quite motivated myself for that misery.

Thursday Mar 16, 2017 #

Running 1:18:18 [3] 17.5 km (4:28 / km) +17m 4:27 / km
shoes: Nike Pegasus 33

Man I'm still feeling drained from the weekend. Legs felt heavy today and my right ankle still feels a little bit tight (I must have rolled it or maybe the tape caused an issue).

Netty race 32:00 [3]

Probably the best I've ever played. Probably the best I'll ever play. The pinnacle has been reaxhed.

Wednesday Mar 15, 2017 #

Running 1:04:33 [3] 14.45 km (4:28 / km) +131m 4:16 / km
shoes: Nike Pegasus 33

Lower calves still feeling it a bit after the weekend. Ice n compression should do the trick.

Running warm up/down (Yog with Josh) 25:00 [3] 3.0 km (8:20 / km)
shoes: Nike Elite 9

Sledging Macey as he made his way around the course.

Orienteering race (Park-O) 24:25 [4] 5.0 km (4:53 / km)
shoes: Nike Elite 9

Park series final. Calves sore so didn't push it too much. Don't have precise distance because I forgot my watch. Won the highly sort after trophy for another year.

Long - Splits

Tuesday Mar 14, 2017 #

Running 52:03 [3] 12.1 km (4:18 / km) +24m 4:16 / km
shoes: Nike Pegasus 33

Felt weird running on a surface that doesn't give way when you step on it... Feel like I have a lingering cold and sore muscles from the weekend.

Monday Mar 13, 2017 #

Orienteering 40:00 [3] 6.0 km (6:40 / km)
shoes: Salomon Fel-Cross 3 July

Final public race as well as a little running around the map afterwards with Shep. I kinda wish I'd picked up a different course and run it afterwards.

When I went out after my course I ran in my Nike Pegasus. I was actually amazed how much easier it was to run on the sand in those shoes than the shoes I'd raced in all weekend. The bigger footprint seemed to give me so much more push-off than the thin salomons. Not particularly happy with how I went on the course today but it was more of a concentration thing than anything else. I don't think my head was in the game after yesterday and so I kinda just chose lazy routes and didn't really check the map enough and didn't have techniques or plans made. On the controls that I did have a plan in place I nailed the control so it seems like a case of just needing to have the mental discipline to have a plan for every leg and keep contact etc. The dunes are much less daunting to me now than they were a few days ago that's for sure.

Sunday Mar 12, 2017 #

Orienteering race 1:04:12 [5] 11.6 km (5:32 / km) +31m 5:28 / km
shoes: Salomon Fel-Cross 3 July

Probably my best run in a NOL to date. I managed to navigate through the hustle and bustle on the first two loops which was tricky, then just tried to stick to the back of the first few guys on the last loop. Simon was doing fine with the nav so I just kinda thumbed the map and made sure I knew where we were and where we were going but didn't put any effort into planning routes. Lost the front bunch around 2/3 of the way through the last loop as they were just running a bit too fast for me. At that point I was physically exhausted so it was super hard to keep mentally in the course but I kinda managed that. In the end I made a couple minor errors towards the end but I held off most of the chasing pack. Came in 6th. Pretty happy with that effort. (I think my really narrow shoes actually made running in the sand way harder than it needs to be so I've got a few plans for NZ).

Running warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: Salomon Fel-Cross 3 July

Saturday Mar 11, 2017 #

Orienteering race 38:00 [4] 5.3 km (7:10 / km) +37m 6:56 / km
shoes: Salomon Fel-Cross 3 July

First time on the Tassie dunes. Took it super slow. This race I didn't use my magnifier and I was regretting that. Actually fairly clean for the first part of the course but I was struggling physically with the sand. 2nd half I kinda fell apart. It's really frustrating because I think if I did this course at the end of 3 days in the dunes I would have been much much more competitive. Anyway! It's all practice in the bank.

Running warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Salomon Fel-Cross 3 July

Running 22:51 [3] 5.0 km (4:34 / km)

Quick little role around 7 mile beach to get the legs moving before my race.

Friday Mar 10, 2017 #

Orienteering 34:06 [2] 3.7 km (9:13 / km)
shoes: Salomon Fel-Cross 3 July

Trying to decipher the sand dunes on the warm-up map. Glad everyone else struggled with one of the map sections. In the forest the running actually feels super nice. Struggle is to keep contact.

Wednesday Mar 8, 2017 #

Running 41:56 [3] 9.4 km (4:28 / km)

Tuesday Mar 7, 2017 #

Running intervals (Tuesday Flyers) 1:19:38 [4] 18.0 km (4:25 / km) +174m 4:13 / km
shoes: Nike Elite 9

Bit of an oddball session on the fernleigh track but it was pretty good in the end. 5 x 300m uphill. 4 x 1km (3 uphill and 1 500m up and 500 down). Rest for the 1k's was 1:30 and the times were between 3:11 and 3:20 which I was pretty happy with considering there was a lot of elevation in most of the efforts. Then 12 minutes tempo back down the hill at 3:29 pace.

Sunday Mar 5, 2017 #

Running long (Sunday long run) 2:12:56 [3] 29.02 km (4:35 / km) +323m 4:20 / km
shoes: Nike Pegasus 33

Ran the Hill to Harbour half marathon course as our long run today. I ran to and from the Merewether start location which was lucky because the run today was only about 23km. Managed to finish off the main run with a sub 3:30 section which felt pretty smooth. Good feelings :) Now a easyish week tapering for tas where I hopefully remember how to orienteer :/

Saturday Mar 4, 2017 #

Running race (Wet'n'Wild 5k PB) 16:31 [5] 5.0 km (3:18 / km) +24m 3:14 / km
shoes: Nike Streak 6 (Flymesh Upper)

Weeeeeewwww! New PB in the 5k. I'd venture to say I'm fitter than I've ever been. Kinda amazed how fast this time has come down. I thought aiming for 16:30 would be super ambitious but my form felt really strong even at the end of the race and I felt like I could have given a tiny bit more if the surface wasn't so slippery today. So now I adjust my training paces and keep improving hopefully! Also super happy that I managed this off my biggest ever week of volume.

Note: Lost quite of bit of time on the slippery 2.5km turn on the pebblecrete today as well as the headwind going from 1.5km to 2.5 and 4-5kms.

C • Nice 6

Running warm up/down (Warm down) 22:20 [2] 4.54 km (4:55 / km) +19m 4:49 / km
shoes: Nike Streak 6 (Flymesh Upper)

Running 16:35 [3] 3.57 km (4:39 / km)
shoes: Nike Streak 6 (Flymesh Upper)

Friday Mar 3, 2017 #

Running 41:39 [3] 9.2 km (4:32 / km) +13m 4:30 / km
shoes: Saucony Kinvara 8

Running 58:18 [3] 12.2 km (4:47 / km) +213m 4:24 / km
shoes: Nike Elite 9

Glenrock run in the wet/dark. Shoes lacked a bit of traction for the wet trails so it was a bit of a battle.

Thursday Mar 2, 2017 #

Running (Mid-week longish run) 1:12:32 [3] 16.4 km (4:25 / km) +255m 4:06 / km
shoes: Nike Pegasus 33

Definitely noticed an above average amount of women wearing Lorna Jane singlets with obnoxious slogans on them e.g. "Squad Goals", "Go for Gold" "Dream it Wish it Live it".

Seems like the female version of those guys who wear shirts from MMA brands and strong man brands like Tapout and Rogue..

Wednesday Mar 1, 2017 #

Running (Running too and from Park) 33:46 [3] 7.52 km (4:29 / km) +11m 4:27 / km
shoes: Nike Elite 9

Orienteering race 17:55 [4] 4.38 km (4:05 / km)
shoes: Nike Elite 9

2nd park-o of the year. New map. As per usual more of a running race than anything else but some difficulty was introduced through the alternative placement of controls towards the end. Luckily I wasn't reading the map well enough to realise how badly placed the control was and lose any time.

10 AM

Running 37:37 [3] 8.3 km (4:32 / km) +35m 4:26 / km
shoes: Nike Pegasus 33

Morning jog. Fair bit of junk from yesterday's workout to shake out.

Long - Splits

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