Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TheInvisibleLog

In the 30 days ending Jun 30, 2007:

activity	#	time	miles		km		+m
Running	14	10:37:59	66.26		106.64		730
Real Orienteering	6	7:37:31	35.13	(13:01)	56.53	(8:06)	1550	55 /	69c	79%
Back, core and achilles	15	3:45:00
Walking	1	30:00	1.55	(19:19)	2.5	(12:00)	80
Total	23	22:30:30	102.94		165.67		2360	55 /	69c	79%

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Saturday Jun 30, 2007 #

Real Orienteering race (Mt Tarrengower) 1:04:40 [3] 7.4 km (8:44 / km) +440m 6:44 / km
shoes: Columbia

Remembered to take paracetemol, and it helped.
Forgot to take sweat band, map bag and rain visor. As a consequence spent a lot of time cleaning glasses, taking them off to read the map at short sighted distance, cleaning brow and thinking how stupid I was.
Only one navigational error, in the spur gully. Big features meant the rock weas pretty easy.
This course counts as this weeks hill training. Check it out on Route Gadget on the Bendigo site.

Back, core and achilles 15:00 [1]

Friday Jun 29, 2007 #

Running 44:00 [3] 7.9 km (5:34 / km) +180m 5:00 / km
shoes: Columbia

Welsford Hill circuit

Thursday Jun 28, 2007 #

Back, core and achilles 15:00 [3]

Running 43:00 [3] 8.8 km (4:53 / km) +15m 4:51 / km
shoes: Columbia

Wednesday Jun 27, 2007 #

Back, core and achilles 15:00 [1]

Running 31:00 [3] 5.7 km (5:26 / km) +40m 5:15 / km
shoes: Mizuno Wave Ascent II

A bit uneasy about the wind in the forest. Cut it short.

C • Never be too careful 2

Tuesday Jun 26, 2007 #

Running 43:00 [3] 8.6 km (5:00 / km)
shoes: Mizuno Wave Ascent II

Back, core and achilles 15:00 [1]

Monday Jun 25, 2007 #

Note

2 hours of fiddle and bouzouki playing. Making progress on "I'm not jesting Biddy" and "Funder Chuper". The latter is a great Yiddish dance tune.
More fun than running.

C • iron man 18

Back, core and achilles 15:00 [1]

Sunday Jun 24, 2007 #

Running 1:14:00 [3] 10.86 km (6:49 / km)
shoes: Columbia

Up and along and around Nuggety Hills. Took it easy. Quite a few rest stops after 45 minutes. Better option than the Blodslitet. I was never going to be able to manage that. Hate Butterfly Gully anyway, especially when all the logs are wet. I think its dangerous and less than pleasant. With Julie's car bingle, Evan vomiting on the course, and Jymbo spearing himself, I am confident I made the right call. Some reasonable progress on the Peg Leg Gully map.

Back, core and achilles 15:00 [1]

C • Blodslitet 1

Saturday Jun 23, 2007 #

Real Orienteering race (Lyell Forest North) 50:05 [3] *** 7.76 km (6:27 / km)
shoes: Columbia

6.9 k straight line length
New approach to Achilles management. After talking to physio, discovered this is a n over-use form of degeneration. But the solution is over use of a different kind. Strengthening exercises to the point of bearable pain. So decided same approach should be used for running. Dosed up on some pain deadener (paracetamol) just before running. The course took 50 minutes, but the Norwegian format meant at least 5 minutes was spent drawing the course on the map at various points along the course. So the real length was 45 minutes of running, which is the normal pain hinge point. Not a real test. Felt the first twinges at 35 minutes.
Advantage of being map maker. On the long leg I was able to forget the map and just run on memory, including memory of the track that had been removed from the map. Its the only time in my life I have left Roch behind. Won't happen again.

Back, core and achilles 15:00 [1]

Friday Jun 22, 2007 #

Back, core and achilles 15:00 [1]

Thursday Jun 21, 2007 #

Running 35:00 [3]
shoes: Columbia

Extended Dodder Track. Limit of achilles pain.

C • Back to AP 3

Back, core and achilles 15:00 [1]

Wednesday Jun 20, 2007 #

Running 31:24 [3] 5.6 km (5:36 / km) +45m 5:23 / km
shoes: Columbia

Sunday Jun 17, 2007 #

Running 1:05:39 [3] 11.36 km (5:47 / km) +85m 5:34 / km
shoes: Columbia

Monday Jun 11, 2007 #

Note

Have had some fun comparing the splits browser output for the Melville Caves and Korong Spur events.

http://www.bendigo-orienteers.com.au/bitweaver/wik...

The Korong Spur courses had far more dnfs despite having 30 fewer entrants. Reason needs further examination. Some speculation.

Late start and shorter start window... a few didn't finish before the cut-off.

Toughness. On my course each day had a very similar sized steep climb. There was far more green on Melvilles Caves. Overall it was tougher, but one leg in particular on Mt Korong really sorted out the fit from the unfit. Check out 8-9 on course 4.

Length. Compared course 5 and 6 times on both days. Not much difference. As it should have been.

Technical complexity. The course setting on Korong was probably more technically demanding, being a middle distance style event (note not middle distance length for other than elites).

Is Korong more technically demanding than Kooyoora? On the flatter areas it is generally faster. On the steeper areas it is basically a rock garden. Or does the lack of green and speed just delude orienteers into thinking it is easier than reality?

The good news yesterday was from the owner of the unmapped private land. Potential purchasers now look like being farmers. this increases our chance of futre access and the possibility of transforming our photogrammetry into a map triple the existing area of complex granite.

Let the rants begin.

C • Mt Korong DNFs 8

Real Orienteering race (Kooyoora) 1:11:00 [4] ***** 8.4 km (8:27 / km) +180m 7:38 / km
spiked:11/17c shoes: Columbia

Only spiked 11. The 6 others comprised one major error and 5 instances of minor mucking around in the control circle.
Three days of granite. Longest runs for quite some time. Tomorrow will be a rest day, and since I am driving to Murray Bridge, it was always going to be anyway.

Sunday Jun 10, 2007 #

Note

Organiser's whinge about finish chute flamers and late arrivals deleted.
*************************************************
Expurgated version after complaints about removal.
I am pissed off with organising. I will not organise an event in the 2009 carnival.
I am dispirited by finish chute behaviour See above.
I am frustrated with people who don't check out event details and expect to run half an hour before course closure, by inference expecting control collection in the dark.

C • why 3

Real Orienteering race (Kooyoora) 2:15:45 [3] *** 15.7 km (8:39 / km) +500m 7:28 / km
spiked:17/19c shoes: Columbia

Bit off a bit too much here. Bang on 40 minutes the achilles was complaining. Eventually I lost perception of the pain as it spread to the rest of the lower leg. Nothing extreme, just annoying and persistent. After 90 minutes, my lack of recent long runs became a factor as well. Achilles second order effects. Only real error was the first control. The rest was relatively straight forward I thought. Korong Spur was harder. Thats as it should be, as this was a long style race, so route choice and hard slogs up hills took up a fair part of the course. There were lots of track options. Yesterday was continuous technical running with few tracks.
Maybe I'll redeem myself with shorter courses tomorrow.
And I'll keep trying to delay a long achilles rest till after the Dubbo Carnival. Just have to nurse through the next 4 weeks.

Saturday Jun 9, 2007 #

Event: Inglewood 3 Day

Real Orienteering race (Korong Spur) 1:21:00 [4] ***** 8.8 km (9:12 / km) +350m 7:41 / km
spiked:18/21c shoes: Mizuno Wave Ascent II

After the stress of organising the setup and SI gear, it was great to get out on this run. Concentration the whole way, with a mix of fast technical country and a few really tough legs.
One innovation we tried was maps with gray printed as purple. This was to help a few of our colour handicapped runners. Next time we might take this a step further and cater for the fully print handicapped. Maybe animals on the control stands like the string course. This should help those who seem unable to read clue sheets or stand numbers.

Walking 30:00 [3] 2.5 km (12:00 / km) +80m 10:21 / km
shoes: Mizuno Wave Ascent II

Picking up controls.

Friday Jun 8, 2007 #

Back, core and achilles 15:00 [2]
(rest day)

No run today. Lots of walking around Bendigo at lunchtime getting master maps printed etc.

Thursday Jun 7, 2007 #

Back, core and achilles 15:00 [2]

Four days of back exercises in a row, and I can feel an improvement. Looks like this has to last a remnant of a lifetime.

Running warm up/down 23:04 [3] 4.25 km (5:26 / km) +40m 5:11 / km
shoes: Columbia

Running tempo 19:02 [5] 4.25 km (4:29 / km) +40m 4:17 / km
shoes: Columbia

Body came good. I think a minor viral ailment may have been the culprit. I could breath easily through my nose today.
Rest day tomorrow. I'll be getting master maps printed. And interesting alternate maps with changed colours as an experiment for the colour vision impaired. The purple rocks look great.

Wednesday Jun 6, 2007 #

Back, core and achilles 15:00 [2]

Running 31:50 [3] 5.7 km (5:35 / km) +45m 5:22 / km
shoes: Columbia

This run of bodily rebellion continues. I had aimed to last 50 minutes, but various aches, pains dampened enthusiasm. I hope I come out of this phase sometime soon.

C • Brake the pattern 1

Tuesday Jun 5, 2007 #

Back, core and achilles 15:00 [2]

Running hills 43:00 [3] 7.8 km (5:31 / km)

Twice round the Welsford Hill circuit.

Monday Jun 4, 2007 #

Back, core and achilles 15:00 [2]

Must get more committed to these again. Sore back is back again.

Running 36:00 [3] 6.5 km (5:32 / km)
shoes: Columbia

Sunday Jun 3, 2007 #

Running 59:00 [2] 10.22 km (5:46 / km) +70m 5:35 / km
shoes: Columbia

Moan. Body hated this run in the late afternoon. Gave up long before target distance. Not far off the target time though....
Clearly haven't done enough to make a rest day justified. The only solution is out to Welsford tomorrow lunchtime again.

Running 22:00 [3] 2.3 km (9:34 / km) +170m 6:59 / km
shoes: Columbia

Picking up controls at Mt Beckworth. Started running up the hill track with Uncle Jim, Bryan and Morty. Jim dropped Morty, myself and Bryan in succession. He ran all the way.

C • jim did not drop me 6

Saturday Jun 2, 2007 #

Real Orienteering race (Peter the Great) 55:01 [4] *** 8.47 km (6:30 / km) +80m 6:12 / km
spiked:9/12c shoes: Mizuno Wave Ascent II

7.3 k straight line.
The 8.47 and 80 m should have been 7.9 and 75m. 500 metre of error!
A combination map.. Fiddler's Green and Peter the Great at 1:15000. But all tracks removed bar one. It transformed what would be relatively easy navigation into something much more tricky. I mapped part of the terrain used, and I still made an error there. Point at the attack point and run as straight as possible. It didn't always work. Very subtle (vague?) terrain indeed.

Friday Jun 1, 2007 #

Back, core and achilles 15:00 [2]

Running 37:00 [3] 6.8 km (5:26 / km)
shoes: Columbia

Managed to steal just a little time for a run before driving off to Ballarat.

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