Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bertbennett

In the 31 days ending May 31, 2017:

activity	#	time	miles		km		+m
Running	19	15:29:13	123.51		198.77		364
Orienteering	5	8:28:30	40.85	(12:27)	65.74	(7:44)	150
Netty	2	1:11:00
Total	24	25:08:43	164.36		264.51		514

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Wednesday May 31, 2017 #

Running 52:06 [3] 12.26 km (4:15 / km)
shoes: Nike Pegasus 33

Just an easy mid-day run.

Running 35:48 [3] 8.5 km (4:13 / km)
shoes: Nike Elite 9

Tuesday May 30, 2017 #

Running (Run in the dark) 50:07 [3] 11.13 km (4:30 / km)
shoes: Nike Lunarepic Flyknit 2

These shoes really hurt my achilles and heels for some weird reason. The heel drop is 10mm, the same as my Pegasus but for some reason I get really constant achilles pain during runs in these. I really wanted to like these ones too..

Monday May 29, 2017 #

Note
(rest day)

getting absolutely bent over at uni and work at the moment... forced rest day.

Sunday May 28, 2017 #

Orienteering race 47:55 [4] 7.94 km (6:02 / km)
shoes: X-talon 220 (May 2017)

Calves hurt like hell for most of the way because I had done my shoes up too tightly again. Also chucked a Tom Dumoulin and took a piss (didn't go full #2) after punching #12. Made a couple little mistakes at 14/15 which probably cost me a minute. Both times I knew exactly what I was doing but didn't trust myself.

Orienteering 1:08:54 [1] 6.03 km (11:26 / km)
shoes: X-talon 220 (May 2017)

Shadowing dad on his hard medium course. He actually did pretty well! Just a few times I had to point him in the right direction.

Note

Legs were feeling pretty average this morning. Did a lot of speed volume this week (around 18km of speed) which I think took a toll on the legs.

Hard Long - Splits

Friday May 26, 2017 #

Running tempo 34:07 [4] 9.28 km (3:41 / km)
shoes: Nike Streak 6 (Flymesh Upper)

3 x 10mins tempo. Felt a lil dehydrated but got through the effort. Stayed pretty much on pace. Last 2 efforts got to around 2930m in the 10 mins. First one was slow.

Running warm up/down 22:00 [2] 4.2 km (5:14 / km)
shoes: Nike Lunarepic Flyknit 2

Little bit rushed with Wu and WD.

Thursday May 25, 2017 #

Running 36:06 [3] 8.5 km (4:15 / km)
shoes: Nike Lunarepic Flyknit 2

These shoes are taking a little bit to mould to my feet in the heel area I think. Didn't run yesterday as I spent the morning/mid-day digging holes for dad and the evening/night finishing an assignment.

Running 35:59 [3] 8.6 km (4:11 / km)
shoes: Nike Pegasus 33

Break wall cause I had no time for a proper run

Netty 36:00 [3]

Tuesday May 23, 2017 #

Running intervals (8 x 800) 33:56 [5] 8.3 km (4:05 / km)
shoes: Nike Streak 6 (Flymesh Upper)

8 x 800 at the blue track. Had planned on a deeks quarters set of 8 x 400 but some of my running club was there doing this workout so I joined in. Short rest of 1:30-2mins and the pace was around 2:30 for most of the efforts but I did crank out a 2:22 on my 6th effort.

Heaps of people at the track today. Good to see!

Running warm up/down 13:00 [2] 2.2 km (5:55 / km)
shoes: Nike Lunarepic Flyknit 2

Running warm up/down 9:50 [3] 2.0 km (4:55 / km)
shoes: Nike Lunarepic Flyknit 2

8 AM

Running 39:04 [3] 9.0 km (4:20 / km) +38m 4:15 / km
shoes: Nike Lunarepic Flyknit 2

Run around the newie park run course and back. Just felt like a bit of a change from the usual breakwall. These shoes collect pebbles like nothing else.

Monday May 22, 2017 #

Running (Monday recovery) 36:40 [3] 8.6 km (4:16 / km) +35m 4:11 / km

Breakwall and back. Got some Lunaarepic Low Flyknit 2s for my birthday from my amazing girlfriend. Very spoiled.

Sunday May 21, 2017 #

Orienteering 1:30:00 [3] 10.6 km (8:29 / km)
shoes: X-talon 220 (May 2017)

Saturday May 20, 2017 #

Orienteering (Rumble in the Gumble ) 1:42:52 [3] 11.91 km (8:38 / km)
shoes: X-talon 220 (May 2017)

Control picking in the morning at Gumble. All pretty slow just trying to nail all the controls.

Orienteering 1:02:50 [4] 8.26 km (7:36 / km)
shoes: X-talon 220 (May 2017)

Two middle distance style courses back to back.

Note

Pretty sold 20km of granite orienteering today. Kinda developing a few habits to use during races in granite. Keeping strong contact seems #1 thing to keep in mind.

Monday May 15, 2017 #

Note

Slight twinge in my hamstring when I run at the moment so I'm going to have a few days off. I think it's probably not a bad idea to let everything recover for a few days anyway. Pissed off about missing NSW long champs, looked like it would have suited me well!

Saturday May 13, 2017 #

Orienteering race (State league ) 55:59 [4] 9.0 km (6:13 / km)

a typical Rob Bennett race full of mistakes that I know how to avoid. Tried to work on traffic light orienteering today. Really pushing in the open when the nav was easy and slowing down close to controls. Just need to work on the slowing down part. The green light part went well..

I think some of my mistakes were due to map, some were due to a path junction either being very vague or not there at all, and some just because. Attackpoint says I lost over 7 mins which i'd say is pretty accurate... I guess the positive is that without those mistakes I'd be absolutely killing it, the negative being I made 7 mins of mistakes.

Also needed to tie up shoelaces a few times. Probably a minute in that.

Running warm up/down 10:00 [2]

Hard 1 - Splits

Friday May 12, 2017 #

Running (recovery slog) 50:19 [3] 10.4 km (4:50 / km)
shoes: Nike Pegasus 33

Still really sore after yesterday. Just took it easy, trying to get some blood flowing before tomorrow.

Thursday May 11, 2017 #

Running warm up/down 16:13 [2] 3.0 km (5:24 / km)
shoes: Nike Pegasus 33

Running warm up/down 15:23 [3] 2.9 km (5:18 / km)
shoes: Nike Pegasus 33

Warmup and drills.

5 PM

Running intervals (Reps) 50:32 [5] 7.6 km (6:39 / km)
shoes: Nike Streak 6 (Flymesh Upper)

8 x 400m (2-3 mins rest) averaging 64s. Then 8 x 200m (1:00-1:30 rest) all between 29-30. Lots of recovery, just trying to get the quality in.

7 PM

Netty 35:00 [3]
shoes: Nike Pegasus 33

Got a win! Played half in GA half in GD. I suck at both of these. But I think my arm waving technique is... pretty alright.

C • your arms 1

Wednesday May 10, 2017 #

Running 1:02:36 [3] 14.2 km (4:25 / km) +52m 4:20 / km
shoes: Nike Pegasus 33

Bit of an evening yog. Calves still a bit sore from yesterday's 400s

Tuesday May 9, 2017 #

Running warm up/down 23:10 [2] 4.7 km (4:56 / km)
shoes: Nike Streak 6 (Flymesh Upper)

Running warm up/down 14:47 [3] 2.7 km (5:29 / km)
shoes: Nike Streak 6 (Flymesh Upper)

Warm-up + drills

6 AM

Running intervals 36:26 [5] 8.1 km (4:30 / km)
shoes: Nike Streak 6 (Flymesh Upper)

8 x 400 (1min rest) followed by 15 mins tempo at the new blue track. Shook Scott Wescott's hand. Have not washed it since.

Actually felt really comfortable in the 400s. We started with a 75 which felt slow then ratcheted it up finishing with a 60 which I didn't even think I was capable of. But I never really felt super stressed during these which is a great surprise. I'd say for these v02 max efforts I need to be moving the distance upwards to around 600-1000m, and saving the shorter stuff for speed/efficiency efforts.

7 PM

Running 36:27 [3] 8.5 km (4:17 / km)
shoes: Nike Pegasus 33

Breakwall

Monday May 8, 2017 #

Note
(sick)

I think I just have to let this sickness run itself out. Just been sneezing a lot today and really tired all day.

Sunday May 7, 2017 #

Orienteering race (Noy 2 bluegum hills) 55:00 [3] 8.5 km (6:28 / km) +150m 5:57 / km

Ok so obviously I was asking a lot of my body to go around an orienteering course after yesterday's effort. But I managed to get around. I actually really enjoy this area! It's got some really beautiful areas where you're running through these glades and it's really nice. And on the long leg if you could read the map well and look ahead in the forest you were rewarded by finding the fastest way through the thick creek crossings. I kinda botched 9 at the end but I'm going to put the blame on quite a large chunk of unmapped rock which confused me
Old bloke just ignored the unmapped rock and found the control before me.. then on 13 lost maybe 2-3 minutes just with a slight direction error combined with not aiming off leading to time loss galore. That was a rookie error! Inov-8s were pretty good! Just a little sore in the calves and arches of my feet which is pretty typical for me on an orienteering course. lost to Steve Craig by a couple minutes, which I can't say I didn't see coming today.

Orienteering 25:00 [3] 3.5 km (7:09 / km)

Just a bit of control picking after the course. I'd set a corridor to do as well but I could feel my form starting to fall apart from tiredness and I didn't want to risk rolling an ankle or injuring myself in some other way.

Note

Well I've had a pretty low volume week but I accomplished my goal of running a sub 33 10k which I set for myself last September. It was a great feeling to set a goal, train hard and achieve it. Got a good amount of orienteering training coming up in the near future so hopefully I can really improve my technical ability this season!

Hard Long - Splits

Saturday May 6, 2017 #

Running race (Sydney 10) 32:59 [5] 10.0 km (3:18 / km) +84m 3:10 / km
shoes: Nike Streak 6 (Flymesh Upper)

New 10k PB and 5k PB all in one race! Really felt like I was just struggling for pace so if I want to get this time down I'll have to do more speed work. Really happy with that result though.

C • Nice!!! 5

Running warm up/down 27:16 [2] 4.5 km (6:04 / km)
shoes: Nike Streak 6 (Flymesh Upper)

Running warm up/down 13:51 [3] 2.4 km (5:46 / km)
shoes: Nike Streak 6 (Flymesh Upper)

Friday May 5, 2017 #

Running (Glenrock) 35:06 [3] 7.1 km (4:57 / km) +155m 4:27 / km

Tested my new Inov-8 xtalon 225s. They're pretty good but need a bit of movement to get them loosened up properly. My body didn't feel that great during this run. Took a break half way through.

Thursday May 4, 2017 #

Note
(rest day)

leg sore. Should be good for sydney 10

Wednesday May 3, 2017 #

Note
(sick)

Running intervals (16 * 200) 34:00 [5] 7.3 km (4:39 / km)
shoes: Nike Streak 6 (Flymesh Upper)

16*200 on the new track which hasn't officially opened.

slowest was 32 fastest was just under 30. While I'm doing these reps literally as fast as I can get my ass around 200m I'm thinking that there have been high schoolers that have broken 4 minutes for the mile which is basically 8 of my 200m reps strung together as fast as I can do them. What makes it more insane is that at that pace they look so casual.

Running warm up/down 17:50 [3] 3.5 km (5:06 / km)

Note
(injured)

got a little twinge yesterday I think from over pronating while running down the dunes. Then it got a little worse with today's workout on the track. I've entered the sydney 10k which is on Saturday so I might just do nothing tomorrow and something really light on friday. Aiming to get around 33 mins for this 10k. Not sure how realistic that is considering how little speed work I've gotten in but I'll give it a crack.

Tuesday May 2, 2017 #

Running 53:35 [3] 9.3 km (5:46 / km)

Went up to Stockton sand dunes to have a look at Bob's Farm and see if it was at all runnable even in full body cover. It isn't.... absolutely thick and spiky as which is a real shame because it's a perfect training map in terms of quality of the area and location.

Alas... it's just not possible to run through really.

But I went for a run on the sand dunes and I just keep thinking about mapping them. The bigger dunes would obviously be pretty easy to navigate but I could just imagine a long distance on those dunes with controls hidden in little depressions and behind bushes and behind knolls/hills and it would be a huge physical challenge with enough nav to make it interesting.

C • Dunes 5

Note
(sick)

think we've got the beginnings of a cold coming on!

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