Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: markg

In the 28 days ending Feb 28, 2011:

activity	#	time	miles		km		+m
Running	11	9:33:23	64.75	(8:51)	104.2	(5:30)	1740
Orienteering	6	4:44:40	14.29	(19:55)	23.0	(12:23)	580	10 /	12c	83%
Strength & Conditioning	4	50:00
Total	20	15:08:03	79.04		127.2		2320	10 /	12c	83%
[1-5]	18	12:57:03

3:25

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Monday Feb 28, 2011 #

Note
(rest day)

Fairly tired today and feeling a bit dried out and hungover.

Sunday Feb 27, 2011 #

10 AM

Orienteering (Control picking) 44:17 [1] **** 3.6 km (12:18 / km) +75m 11:08 / km
ahr:149 max:174 shoes: Slazenger O-Specials

Another control picking exercise by Coach Anna, this time at Passchendaele. Started slow but navigating okay. Then completely lost touch with the map and got passed by Anna. I stopped to get some focus and managed to do the rest with focus and increasing intensity until I was just a bit slower than race pace and almost error free - just a couple of little wobbles near the end. The exercise went through some really nice parts of the map. It reminded me of Pearces Creek outside of Canberra.

11 AM

Orienteering (Pairs relocation) 47:00 [0] ***** 2.9 km (16:12 / km) +110m 13:37 / km
ahr:135 max:165 shoes: Slazenger O-Specials

A pairs relocation exercise with Anna. Unfortunately it ran through some of the shittiest vegetation on the map and wasn't very pleasant. Having had our fill, we skipped a few controls at the end, and took some tracks back to the car. My navigation wasn't at its best - I was finding the rock quite hard to read and not all that confident.

Saturday Feb 26, 2011 #

10 AM

Orienteering (Line-O) 20:00 [2] *** 2.0 km (10:00 / km) +65m 8:36 / km
shoes: Slazenger O-Specials

Line-O warmup exercise at Dalmoak. Orienteering fairly rusty. Grass at at Dalmoak and consequently the grass seeds are just diabolical! After making it 50m off-track, I was suffering from a thousand seedy points. The spiders were just as bad though thankfully the ratio of big f@$#ers to little ones was fairly low. New Slazenger O-shoes performed admirably. Their biggest fault appears to be some type of grass seed magnetism.

Running warm up/down 12:00 [2] 1.4 km (8:34 / km) +30m 7:45 / km
shoes: Slazenger O-Specials

Warm-up and jogging to the start of the control picking.

11 AM

Orienteering (Control picking) 45:00 [1] **** 4.7 km (9:34 / km) +135m 8:22 / km
shoes: Slazenger O-Specials

Several short control picking courses at Dalmoak, set by Coach Anna. Still pretty rusty at the start and was getting the shits with the spiders but I focused the anger and started to navigate better. I still made a couple of mistakes but was starting to feel more comfortable in the terrain.

1 PM

Orienteering 1:24:00 [0] ** 4.4 km (19:05 / km) +65m 17:47 / km
ahr:121 max:162 shoes: Slazenger O-Specials

Running around Wilmots Waterholes with Anna, familiarising ourselves with the terrain and looking for likely arena locations. It was pretty unpleasant with the grass so long at the moment but I reckon we can set a really fun sprint there. Found some nice blackberries.

5 PM

Orienteering 44:23 [3] *** 5.4 km (8:13 / km) +130m 7:20 / km
ahr:171 max:184 spiked:10/12c shoes: Slazenger O-Specials

After a stop at Stanthorpe Maccas for a quick and dirty refuel, we headed up to Brooklands Paddock for the BBB local event. I decided I couldn't be bothered with Night-O and instead opted to do the Red 1 without my compass. It worked out pretty well, only 2-3 wobbles (including a long vague leg where I decided I was justified in pulling my compass out of my pocket). I lost a bit of time at #11 but I'm sure there was something funny going on there, either I marked the control on the wrong boulder or there's an extra unmapped one nearby. The story of the day was cobbler's pegs, which were rampant. I finished looking like big foot with my legs and feet covered in a fur of seeds. I proceeded to spend 1/2 hour just cleaning of the legs of my pants. It will take some convincing to get me back here.

C • Convincing 3

Wednesday Feb 23, 2011 #

1 PM

Running 22:53 [3] 5.0 km (4:35 / km) +70m 4:17 / km
ahr:161 max:187 shoes: Asics DS Trainer 13

Short lunchtime run to test the Polar. It works but seemed to drop out a lot.

9 PM

Note

Downloaded Polar's HR data and unfortunately it looks like a duplo construction rather than a HR graph ...

Tuesday Feb 22, 2011 #

2 PM

Note
(rest day)

Just received my Polar back from battery replacement at the service agent after months without it. Looking forward to seeing where my HR is at. Unfortunately, getting the foot pod fixed was out of range of current funding.

Monday Feb 21, 2011 #

1 PM

Running 30:00 [3] 6.0 km (5:00 / km)
shoes: Nike Free 5.0 (grey/green)

Control checking for my event at Garden's Point in a couple of weeks. Stinking hot out. I got very sweaty. Hope it's cooler for the event. Achilles didn't like this much. Maybe it was the short bursts between control sites at relatively high speed. Then again, it didn't seem particularly bothered by the 400m repeats or the Mona's fartlek last week.

11 PM

Strength & Conditioning 5:00 [3]

3 x 20 Calves (double up, single down; two sets with straight leg, one set with bent. Ice on my achilles after. Trying to knock this achilles problem on its head before the NOL.

Saturday Feb 19, 2011 #

6 AM

Running long 1:40:00 [3] 18.0 km (5:33 / km) +550m 4:49 / km
shoes: Adidas Supernova Cushion 7

http://www.gmap-pedometer.com/?r=4300190

Thursday Feb 17, 2011 #

5 AM

Running warm up/down 35:00 [3] 5.1 km (6:52 / km) +50m 6:33 / km
shoes: Asics DS Trainer 13

Running intervals (Mona's Fartlek) 10:00 [5] 3.1 km (3:14 / km)
shoes: Asics DS Trainer 13

Got up early to do 4 x 4min intervals. Unfortunately, right knee (tibia) pain resurfaced after no trace for a 1-2 weeks. A bit weird. Did an extended warmup with some dynamic stretching type drills and a couple of strides and the knee started to feel better. Decided to try a Mona's Fartlek and interestingly the knee improved during the first effort. The pain never completely disappeared but it wasn't bothering me. The session was pretty hard. I was trying to keep the float pace a bit higher but it ended up being a plod. Glad to have it under my belt.

Wednesday Feb 16, 2011 #

9 PM

Strength & Conditioning 10:00 [3]

Squats

Monday Feb 14, 2011 #

9 PM

Running warm up/down 38:00 [3] 6.5 km (5:51 / km) +75m 5:32 / km
shoes: Nike Free 5.0 (grey/green)

Running intervals 7:30 [5] 2.6 km (2:53 / km)
shoes: Nike Free 5.0 (grey/green)

1 x 300 then 5 x 440 on an approx. 5min cycle. With tomorrow morning's planned speed session looking unlikely, I decided to experiment with an evening session. I headed up to Green Hill Resevoir where I had pre-measured a 400m route. Unfortunately, I was beaten up there by several romantically inclined couples enjoying the view of the city. I decided not to interrupt and picked a distance on the other side of the resevoir. I did a test run of 55s so bumped the distance out for the remaining five. Pretty good session. I pushed it about as hard as I could; could feel my form slipping on the last one. Times were 55, 78, 79, 79, 80, 82, 80.

Sunday Feb 13, 2011 #

Note
(rest day)

Rest day. I actually feel better today than I expected. Calves have taken the brunt, particularly the left and left achilles; a bit of massage and another day off and they should be fine I reckon.

Saturday Feb 12, 2011 #

6 AM

Running long 2:10:00 [3] 22.5 km (5:47 / km) +500m 5:12 / km
shoes: Adidas Supernova Cushion 7

Cyclones long run with a good sized group today including unusual attendees Simon and Bridget, a couple of the junior girls, Jackie and Emily, and even old man Steve. The route was South Boundary, Gold Creek, Goanna, Bellbird, Bielby Rd, Honeyeater, lookout, Sir Samuel Griffiths, Highwood Rd Tr, and back down South Boundary. It was a great day for a run, the humidity was down, and we kept up a good old plod. Mostly ran with Clive, Mat, and Steve with Steve and I in the old-blokes sub-group off behind. I was pretty tired by Coot-tha lookout and it was a bit of a battle home from there. The pool after was beautiful and some bacon and eggs courtesy of Bridget's dad went down a treat. I never usually have maple syrup on bacon and eggs but today I couldn't get enough of it!

Tuesday Feb 8, 2011 #

12 PM

Running warm up/down 35:00 [3] 5.3 km (6:36 / km)
shoes: Nike Free 5.0 (grey/green)

Running intervals 15:00 [5] 4.1 km (3:40 / km)
shoes: Nike Free 5.0 (grey/green)

I took advantage of today's cooler, overcast weather to take a lunchtime run and do 4 x 4min with 3min slow floats. Pretty sure I mis-timed the second and only did 3 min. Felt alright, not super strong or fast but didn't die too badly, which I half expected given these are the first real intervals I've done in a while.

Monday Feb 7, 2011 #

5 AM

Running 47:00 [3] 9.2 km (5:07 / km) +100m 4:51 / km
shoes: Asics DS Trainer 13

Easy run around Chapel Hill, trying to avoid too many hills. Picked up the pace a little for the flat 3km up and down Chapel Hill Rd.

Sunday Feb 6, 2011 #

1 PM

Note

Ewan and I dropped Megan off at work and then went to feed the ducks at the UQ lakes and I got bitten by a lizard.

C • wtf? 2

Friday Feb 4, 2011 #

10 PM

Strength & Conditioning 5:00 [3]

Calves

Thursday Feb 3, 2011 #

5 AM

Running warm up/down 50:00 [3] 8.7 km (5:45 / km) +220m 5:06 / km
shoes: Asics DS Trainer 13

As I wasn't able to make the group Smashfest this evening I had decided to try doing it this morning as a tempo run. The plan was to jog over, do the loop starting from the southern-most point of the course, and then jog home. All was going to plan until I died just after the 2km mark of Smashfest by the normal starting point. I couldn't resist a drink at the playground and couldn't find it in me to get moving again. I even struggled to get home in good form and walked up some of the hills!

The good news is that after two evenings of stretching my knee was pretty good. It eventually started to ache a little in the last km. More stretching and rolling and it should be good, I reckon. Tally up another 'injury' because something or other has tightened up too much.

Running tempo 11:00 [4] 2.2 km (5:00 / km) +95m 4:07 / km
shoes: Asics DS Trainer 13

The Smashfest part of this morning's run.

Tuesday Feb 1, 2011 #

5 AM

Running 30:00 [3] 4.5 km (6:40 / km) +50m 6:19 / km
shoes: Asics DS Trainer 13

I'd planned a morning session of 30s intervals along Chapel Hill Rd, one of the flattest roads in the suburb given it only ascends 20m in 1.5km. After a warmup and 3 intervals my right knee was sore so I decided to pack it in. Did a few dynamic stretches on the way back to make getting up worthwhile.

C • cyclone 2

8 PM

Strength & Conditioning 30:00 [3]

Did a bunch of stretching - hip adductors, hip flexors, hamstrings - plus calf raises and then some core stuff.

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