Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TheInvisibleLog

In the 30 days ending Apr 30, 2007:

	activity	#	time	miles		km		+m
	Running	20	10:59:19	72.54	(9:05)	116.74	(5:39)	1570
	Real Orienteering	6	4:55:14	27.08	(10:54)	43.58	(6:46)	1285	54 /	59c	91%
	MTB (Not O)	2	3:20:00	33.68	(5:56)	54.2	(3:41)	100
	Back, core and achilles	6	1:20:00
	Pseud-O	1	20:20	2.24	(9:05)	3.6	(5:39)	85
	Total	23	20:54:53	135.53		218.12		3040	54 /	59c	91%
averages - weight:78.9kg

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Monday Apr 30, 2007 #

Back, core and achilles 15:00 [3]

Running 30:25 [3] 5.25 km (5:48 / km) +50m 5:32 / km
shoes: Mizuno Wave Ascent II

"In the early morning rain". ... Gordon Lightfoot I believe.

C • Singing in the Rain 7

Sunday Apr 29, 2007 #

Running (Terrain with map) 1:03:40 [3] 9.8 km (6:30 / km) +150m 6:02 / km
shoes: Mizuno Wave Ascent II

Checking out the unmapped portion of Stumpy Gully using the existing basemap. Basemap is pretty good, but there are more subtle gullies to add. Nice country.
This is in lieu of the Sunday long run. Not enough time as 21st party activity etc ended about 4.15 and I have to do a Dad's txi run at 6. Achilles started playing up at 42 minutes, like clockwork. So long run would have been silly anyway.

Back, core and achilles 15:00 [2]

Saturday Apr 28, 2007 #

Real Orienteering race (Browns Reef) 46:43 [4] *** 7.75 km (6:02 / km) +135m 5:33 / km
spiked:9/10c shoes: Mizuno Wave Ascent II

Straight line 6.9k.
Last week the local event was held in the rain! This week the rain came a little early. Browns Reef had 33mm, about 10 more than on the official Bendigo gauge. So the pits were mostly full of water, the main gully was just running, and the ground was gentle underfoot. I really love running on this map. In these conditions it was even better than usual. Set myself a target of 47 minutes and just managed it. I like getting the straight line speed under 7 minutes a kilometre. Its not a regular event for me.
Had to make the most of the opportunity as Browns Reef will probably be embargoed next year. It will be updated and extended, and then used for the Schools events in 2009. You can call that unilateral decision making. An email came during the week asking for the details of the 2009 Oz Champs carnival, and a web site with event centre, terrain and torusim details. We were not quite up to this stage. I went for a run on Mt Alexander to take some terrain photos and stayed up late that night to cobble together an interim web site. Very rudimentary given we run the Bendigo site on TikiWiki. The proble I faced was that Alex Tarr told us he did not have the time to map all the maps for the 2009 carnival. The mapping we planned was not going to happen unless we did it. Now, I would love to do that mapping, but I don't want the deadline pressure. So the obvious alternative was to opt for Browns Reef. I will have the time to extend the map to the north. We can use the paddock in the middle of the map as a 2 day assembly area. It will be easier organising an event at my back door! This decision hasn't been ratified by anyone. But I sense from the limited communication that there is just a sense of gratitude that no-one else had to do the job.
Policy statement. I am not the carnival organiser. That is Jymbo.
For the curious...
http://www.bendigo-orienteers.com.au/2009/
Does anyone have any good photos of the Warby Range? Triptera etc?

C • 2009 program 6

Friday Apr 27, 2007 #

Back, core and achilles 15:00 [2]
weight:79kg (injured)

More eccentric achilles stretches added.

Running 40:00 [3] 6.7 km (5:58 / km) +60m 5:43 / km
shoes: Mizuno Wave Ascent II

Easy run. Aimed for 40 minutes, which seems my limit at the moment. On cue, pain in the achilles at 38 minutes.

Thursday Apr 26, 2007 #

Running warm up/down 29:00 [3] 6.0 km (4:50 / km) +25m 4:44 / km
(injured) shoes: Mizuno Wave Ascent II

Run into hills, descents, run back out. As usual, achilles started reminding me it is there at the 40 minute mark.

Running hills 13:00 [4] 1.75 km (7:26 / km) +200m 4:44 / km
shoes: Mizuno Wave Ascent II

The ups. 13 ascents of the welsford hill.

Wednesday Apr 25, 2007 #

Back, core and achilles 15:00 [2]
weight:79.2kg (injured)

Reporting my eccentric Achilles exercises to the log for the first time, seeing they have been the subject of an Attackpoint discussion.

Running 45:00 [3] 6.6 km (6:49 / km) +280m 5:38 / km
shoes: Mizuno Wave Ascent II

Was programmed as an easy day. A call came through for web site photos for the 2009 carnival. Combined the run with a photo trip to Mt Alexander. Timed for the late afternoon and evening light. Trouble was, the SD card in the camera seems to have a logical error, and after 10 photos it told me the card was full, just as the light was turning into that wonderful end of day glow. Then, on cue, at 35 minutes, the Achilles started complaining. Taking a lesson from the Achilles tendon discussion on AP, I ran much of the way back down Mt Alexander on the road.... backwards. It seemed to help the immediate symptoms. Of course, I had to protect my pride by turning and running frontwards downhill, or just changing direction and running uphill whenever a car was approaching. I didn't really want to have to explain myself. Would you?

Tuesday Apr 24, 2007 #

Back, core and achilles 10:00 [1]
weight:79kg

Starting the program aimed at July in Dubbo. Its always hard to keep up the hours of training when the days get short and its a long time to the Oz Champs in September. Maybe a switch to July will make it easier to stay with the program....

Note
weight:78.2kg (injured)

Giving the achilles a rest

Running tempo 33:07 [4] 7.01 km (4:43 / km) +40m 4:36 / km
shoes: Mizuno Wave Ascent II

Sunday Apr 22, 2007 #

MTB (Not O) 2:36:00 [2] 37.0 km (4:13 / km)
(injured) shoes: Mizuno Wave Ascent II

Easy MTBO logging tracks in the Whipstick. Two GPS receivers. Can't download any data from either of them.

Saturday Apr 21, 2007 #

Real Orienteering race (Mandurang) 56:55 [3] *** 8.9 km (6:24 / km) +265m 5:34 / km
spiked:9/9c shoes: Mizuno Wave Ascent II

A race in the rain.. well 4mm of precipitation. It lasted till 25 minutes into the race. No visor, glasses, no traction on the shoes. Lots of felled timber. I took it very carefully to avoid injury. The good news was the time was reasonable for a gentle effort. The bas news is that after 40- minutes the Achilles started hurting again. No 3 hour event tomorrow. Bike riding instead.

Friday Apr 20, 2007 #

Note
weight:79kg (rest day)

Seems to be a rash of sore achilles tendons in this household. I have become the third.

Thursday Apr 19, 2007 #

Running hills 36:30 [3] 6.6 km (5:32 / km) +150m 4:58 / km
shoes: Mizuno Wave Ascent II

Body not enjoying running, so short hilly run in Welsford Forest. If you know the forest, you'll understand that the concept of 'hilly' can be very relative.

Wednesday Apr 18, 2007 #

Running warm up/down 35:00 [2] 6.1 mi (5:44 / mi) +55m 5:35 / mi

Managed to get in an early morning jog more for the benefit of the spine than for fitness.

Back, core and achilles 10:00 [2]

Tuesday Apr 17, 2007 #

Note
(rest day)

Today programmed as a rest. Delayed from yesterday. Also recognising a series of Liggo days coming up at work.
Speaking of Liggo, I think I'll have to sack him from my FOOL team. A number of people let me down badly. Couldn't even get a full team on the second weekend for the women.... Let's name names.
Bruce. Inconsiderately speared a log through his foot. And that after a series of disappointing performances. Came good in the end, but too late.
Vanessa. I thought a local with ambition could be relied on to run every day on the second weekend!
Big Ev. I thought I was onto a value for money option here. Performed well when it didn't matter in the first weekend. I was anticipating his price going up. Disq and DNF and shockers when I needed him to perform on the second weekend. And I floated the money for the flight over!
Ilks. Didn't even show up second weekend.. and I paid her entry fee!
Then there was Liggo.
I think I'll be paying full money if I want an FRWD.

C • dissapointing 3

Monday Apr 16, 2007 #

Running 18:00 [3] 3.45 km (5:13 / km) +15m 5:06 / km
shoes: Mizuno Wave Ascent II

Amazing. Went on a test run with Ceira. Three times round lake neangar. Warm-up, test lap, warm down. At 5.01 for the test, her time wasn't too bad. Just sat slightly ahead of her shoulder going around to encourage her to keep running hard.
Spent the evening planning a training program in the lead up to the Dubbo carnival. The training is easy. Its working out how to fit it in with work, family and other O commitments that is difficult.

Sunday Apr 15, 2007 #

Running long 1:49:00 [2] 17.0 km (6:25 / km) +160m 6:07 / km
shoes: Mizuno Wave Ascent II

Short run in sympathy with Jools who was in the final stages of the Canberra marathon as I struggled through this. I think the Easter 'peak', such as it was, has passed.

Saturday Apr 14, 2007 #

Running warm up/down 6:00 [2] 1.0 km (6:00 / km) +20m 5:27 / km
shoes: Mizuno Wave Ascent II

Real Orienteering race (Axedale) 38:59 [5] *** 7.05 km (5:32 / km) +105m 5:09 / km
shoes: Mizuno Wave Ascent II

6.65 straight line.
Mayve 200 metres of error and 5 metres extra climb.
Lightning fast terrain at Axedale. I love coming out here once a year to try and do my best speed for the year. Remeasured the course and discovered I have managed a sub 6 min/k speed based on straight line distance. I don't think I'll come even close to this for the rest of the year, sprints excepted.

Thursday Apr 12, 2007 #

Running warm up/down 35:30 [2] 6.05 km (5:52 / km) +45m 5:39 / km
shoes: Mizuno Wave Ascent II

Took it easy after the excess enthusiasm of yesterday.
Had hoped to post some quintessential Easter photos... dust dust dust. But there is some corruption problem on my camera SD card that i have to sort out.

Wednesday Apr 11, 2007 #

Running warm up/down 12:00 [2] 2.3 km (5:13 / km) +10m 5:06 / km
shoes: Mizuno Wave Ascent II

Running tempo 18:35 [4] 4.6 km (4:02 / km) +20m 3:57 / km
shoes: Mizuno Wave Ascent II

Tuesday Apr 10, 2007 #

Note
(rest day)

Monday Apr 9, 2007 #

Running warm up/down 15:00 [2] 2.5 km (6:00 / km) +40m 5:33 / km
shoes: Mizuno Wave Ascent II

Real Orienteering race (Worlds End) 49:36 [4] *** 6.0 km (8:16 / km) +305m 6:35 / km
spiked:16/17c shoes: Mizuno Wave Ascent II

5.3k straight line
Should have been 5.75 and 270m
HUBRIS CONTROL
Spiked 1,2,3 etc. After 8 spikes was confident, and proceeded to run up the wrong MAJOR spur. A real beginners error. The dotted line shows what I thought I was doing.I wasn't alone in making the error. A simple map orientation would have shown the problem. Lost 4 minutes based on analysis of the splits. That hurts.

Photo Sharing and Video Hosting at Photobucket

The rest was again straight forward.
Result... 14th, coodabeen dept..7th
Memo to self. Stop making stupid stupid stupid stupid stupid errors.

Sunday Apr 8, 2007 #

Running warm up/down 20:00 [3] 3.0 km (6:40 / km) +50m 6:09 / km
shoes: Mizuno Wave Ascent II

Real Orienteering race (Tuckland) 50:48 [5] 6.6 km (7:42 / km) +250m 6:28 / km
spiked:9/10c shoes: Mizuno Wave Ascent II

5.7 straight line
Should have been 6.4 & 195m
What is it about control 2? Spiked 1, stuffed 2 ... again.
Very very silly error. All I had to do was run past a fence and then turn right. But I convinced myself I had already passed the fence, using a borrowed memory from the fence on the previous leg. Stopped 20 metres from the control and ran back. Lost 2 and a half minutes.

The other error was a bad route choice on the long leg. That cost at least another two minutes. But it was a good bit of course setting.

I took the worst of the four routes shown (second from left). After some armchair measurement, I believe the right hand route is the best. I saw it initially and rejected it. Can't see why now. It has the least climb, half of what i eventually did. Geoff Hudson got it right. Didn't find anyone else who took it.

The good news was running the last four controls against Ted, who came third. I learnt that i can run faster than a year ago. So clearly my navigation at speed is a problem. A general lack of confidence to push myself.
Placed.. 16th. Coodabeen dept... 9th. Clearly some others had good runs.

Saturday Apr 7, 2007 #

Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +50m 6:09 / km
shoes: Mizuno Wave Ascent II

Real Orienteering race 52:13 [4] *** 7.28 km (7:10 / km) +225m 6:13 / km
spiked:11/13c shoes: Mizuno Wave Ascent II

6.4 straight line
Should have been 7.0 215m
Rougher, hillier than the sprint terrain.
Spiked the first control and met Geoff Hudson running in to it. Geoff had started 2 minutes before me, so good start for me, not for Geoff. Its always deflating to stuff the first easter control. Then it was my turn. Took the adventurous rather than safe option to second control. Stood still for a little while too high up the spur as a result. The control was in the green further down so I eventually ran down blind and came onto it. Then totally stuffed the 3rd control. One of the downsides of all the hill training over the past 4 months was that the hills seem smaller. So I assumed I had crossed the main ridge lower down. Ended up making a parallel error into gully to the right. Stopped where I judged the control should be, and it clearly wasn't. This time the green saved me. This gully was green and there was only one green gully on the map around there. So turned at right angles and over the small spur to drop onto the control. So I had the distance right, just not the height or direction.

The rest of the course went uneventfully. Was passed by Geoff Lawford, the eventual winner. I tried to keep up with him, but realised I couldn't and also keep contact on the map.
All up, a loss of about three and a half minutes on the two errors, Obviously I wasn't alone in the error department. Finished 8th which was a few places above par. In the coodabeen department, without the errors, 6th was possible.

Friday Apr 6, 2007 #

Event: Australian Easter Orienteering Carnival

Running warm up/down 12:00 [3] 1.0 mi (12:00 / mi) +20m 11:18 / mi
shoes: Mizuno Wave Ascent II

Pseud-O race 20:20 [5] *** 3.6 km (5:39 / km) +85m 5:03 / km
shoes: Mizuno Wave Ascent II

3.4 k straight line.
Sprinting in the Slologue. Fast for me. I aimed to just jog around, but once that start clock beeped over I went into full easter mode. A match race between three of the group. The youngest of the three held the lead till the last control. I made a couple of minor hesitations early on so spent the race catching the other two. Came into the last control about 5 metres behind. Sprinted hard and overtook on the inside on the chute corner. Two runners, two finish SI boxes. Oh no.. a slow earlier starter heading into my box just in front of me. Thats when orienteering turned into a contact sport as I lunged right to the other box just in front of my rival. My stick was in first and the other SI stick banged into my finger. Cheeky! The rersults showed a 1 second margin, truth was it would have been in 100ths. Loads of fun when it didn't matter.
Liked the vague mallee terrain.

Thursday Apr 5, 2007 #

Note
(rest day)

The final component of an Easter taper... the long drive. Hoping for somewhere near Renmark tonight.

Wednesday Apr 4, 2007 #

Running 20:20 [3] 4.0 km (5:05 / km) +70m 4:40 / km
shoes: Mizuno Wave Ascent II

Easy running on the welsford hill circuit, except for the surges up the three main hills. Next run will be the Slologue.

Tuesday Apr 3, 2007 #

MTB (Not O) 44:00 [3] 17.2 km (2:33 / km) +100m 2:29 / km

Commuting after leaving car at garage. Pre-Easter service. I am not sure if this ride counts towards a taper. The real Easter taper is the half day drive to the event on Thursday night and Friday morning, interrupted by a half night of broken sleep to the sound of traffic.

Running 21:00 [4] 4.1 km (5:07 / km) +20m 5:00 / km
shoes: Mizuno Wave Ascent II

After the calendar synchronisation and mail archive both failed, I determined the only response was the first lunch time run of the year. The week before easter is just perfect for lunch time runs. Only short runs are in order, so they fit nicely. Moderate pace with a couple of 1 k surges. the first was 4.25 pace, the second 3.58. Just underlines another lesson for Easter. Don't stint on the warm up.

Monday Apr 2, 2007 #

Note
(rest day)

Bit busy.

Sunday Apr 1, 2007 #

Running warm up/down 26:12 [2] 4.6 km (5:42 / km) +40m 5:28 / km
(rest day) shoes: Mizuno Wave Ascent II

A day to run the way the body wanted to run. Which as it turned out, was very very slow. Julie left much earlier for her last pre-marathon long run. We crossed paths towards the end of her run. While running together, I had to increase my pace to keep up.

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