Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TheInvisibleLog

In the 30 days ending Apr 30, 2009:

activity

time

miles

Walking

10:10:00

Running

7:17:28

48.34

(9:03)

77.79

(5:37)

550

Real Orienteering

4:15:56

19.53

(13:06)

31.43

(8:09)

825

78 /

92c

84%

Back, core and achilles

1:00:00

Total

22:43:24

67.87

109.22

1375

78 /

92c

84%

averages - weight:80.3kg

4:00

0:00

» now

Thursday Apr 30, 2009 #

Running warm up/down 4:30 [2] 0.9 km (5:00 / km) +10m 4:44 / km
shoes: Brookes Adreno-things

Running tempo 21:37 [4] 4.6 km (4:42 / km) +40m 4:30 / km
ahr:150 max:180 weight:80kg shoes: Brookes Adreno-things

Took my lunchtime run at 4.30. It was that sort of day. Seems a sensible time to take a lunchtime run. I'm not going to return to the desk afterwards, so there are a few time efficiencies.

Wednesday Apr 29, 2009 #

Running 21:00 [3] 3.9 km (5:23 / km) +80m 4:53 / km
weight:80.4kg shoes: Brookes Adreno-things

Welsford hill circuit... slowly.

Running 26:00 [3] 4.6 km (5:39 / km) +30m 5:28 / km
shoes: Brookes Adreno-things

An extra run in the evening because of the slackness of the lunchtime. In retrospect, not the most glorious of choices, what with overheating (long running pants) and being caught short half way round.

Tuesday Apr 28, 2009 #

Running 27:00 [2] 4.7 km (5:45 / km) +30m 5:34 / km
shoes: Brookes Adreno-things

Saturday Apr 25, 2009 #

Running warm up/down 8:42 [2] 1.35 km (6:27 / km) +5m 6:20 / km
ahr:86 shoes: Brookes Adreno-things

Running 23:39 [3] 4.33 km (5:28 / km) +30m 5:17 / km
max:129 shoes: Brookes Adreno-things

Ran out to the west of the Maiden Gully Forest block with Jools. Acted as a pace setter.

Running tempo 22:20 [4] 4.33 km (5:09 / km) +30m 4:59 / km
max:137 shoes: Brookes Adreno-things

Raised the pace on the return. Jools kept it up for half the distance then decided she had had enough.

Back, core and achilles 10:00 [1]
weight:80.4kg

Friday Apr 24, 2009 #

Running 29:52 [3] 5.87 km (5:05 / km)
ahr:138 shoes: Brookes Adreno-things

Lunchtime run in the rain. Had lake Weeroona all to myself!

Thursday Apr 23, 2009 #

Running 37:20 [3] 6.86 km (5:27 / km) +30m 5:20 / km
weight:81.2kg shoes: Brookes Adreno-things

Back, core and achilles 10:00 [1]

Wednesday Apr 22, 2009 #

Running 35:00 [3] 6.4 km (5:28 / km)
shoes: Brookes Adreno-things

Back to the winter drag. Six laps of Neangar. I tried to talk myself out of this run... like... I should be extending the post Easter rest period for the training effect. After a week or more the story was wearing thin.

Friday Apr 17, 2009 #

Walking 4:00:00 [2]
shoes: Brookes Adreno-things

The Hazards at Freycinet Park.
Climbed the official track up Mt Amos and then the unofficial route up Mount Parsons. The former was scenic, the latter was stunning. In a mode of unrealistic inspiration, I went back to Launceston and purchased a climbing guide to Tasmania. Then I read about the climbs in the area and was somewhat more sobered.

From Hazards Freycinet 2009

Thursday Apr 16, 2009 #

Walking 3:00:00 [2]

Beach walk along the Mt William National Park coast. Wild weather made it very atmospheric and scenic until you had to walk back into the wind. It was like being in a sand blaster's damage zone.

From Mount William National Park

Tuesday Apr 14, 2009 #

Walking 3:10:00 [2]

Central Plateau Conservation Area
Took the steep slog up Higg's Track for a solid hour to arrive at the bleakly scenic Central Plateau. Then wandered to Lake Lucy Long and back and down. Great day.

From Higgs Track 2009

Monday Apr 13, 2009 #

Real Orienteering race (Brookstead) 52:00 [3] *** 6.16 km (8:26 / km) +150m 7:32 / km
ahr:139 max:152 spiked:12/13c shoes: Saucony White Thingys

Day 3 - Brookstead
OK map.. the best of the maps. The event had two styles of course setting. Courses 10 and shorter had middle distance style courses in the rocks and tin mining. By all accounts everyone enjoyed them. Courses 9 and longer (I was on 9) had a more long distance style of course setting with too much time in the bland spur-gully and far too little in the interesting terrain. The first third of the course was a slog with only minor interest. The last third was good fun. Spiked all controls except for a minor veer off the line on the second last control (30 seconds lost). Caught Ian Dodd as we entered the rock and decided to run hard with him and drag him along. For the first time in the weekend the navigation felt in the zone... fast running and control spiking in the rock detail. Nigel started 4 minutes behind me this day. I felt I had not given him a chance to make up ground by the blemish free navigation. When I sped up in the rock, I thought Id put even more time between us. Turns out Nigel was a minute faster on the day, and he made up that time in the rock. He must have been flying.... Over the three days his belated win on the day wasn't enough to make up for days 1 and 2. Strangely, I though this was my best day of the event yet I had my worst result, coming 13th or so. This dropped me to 11th overall. I had hoped for a top 10 finish in my last year in the M50 class.
Summary: Errors 1. Lost 20 seconds.

Nigels win over Neil on Gadget
http://www.tasorienteering.asn.au/gadget/cgi-bin/r...

Running warm up/down 15:00 [2] 2.3 km (6:31 / km)

Note

How to improve Easter results?
I made six errors for a total time loss of 8.20 out of a total time of 172.20.
Without the errors I could have potentially matched 8th place from last years Oz Champs.
Do I focus on fitness or discipline?

Sunday Apr 12, 2009 #

Real Orienteering race (Windfalls) 1:09:20 [4] *** 7.9 km (8:47 / km) +280m 7:27 / km
spiked:7/12c shoes: Brookes Adreno-things

Day 2- Windfalls
An appropriately named map. The course was tougher and more difficult than the previous day. My performance showed this. I ran 20 minutes longer than the day before.. but so did everyone else. The navigational litany:
1.. purposively slow but spiked control.
2. Stopped a little too early in a pack.
3. Stopped too early because I tried to navigate on the vegetation mapping. 1 minute
4. OK
5. Error Missed the control by climbing too high. Climbed to the top of hill to relocate.. 3 contours, then I could see the control. Must have been obscured by a tree. 45s
6. Easy
7. Took the correct decision... up and over. Nigel went round and the margin between us at the end of the day was what I gained here.
8. Grunt
9. Error Aimed off, but veered the wrong way, reached the gully right near the control and then ran down hill. 2.35
10. Risky spike
11. Error Ran past control.. too high. 20s
12. Facile
Summary: 4 errors for 5.20 lost
Result.. 9th again, which shows that others were making just as many mistakes.

Nigel and neil on Route Gadget
http://www.tasorienteering.asn.au/gadget/cgi-bin/r...

Running warm up/down 15:00 [2] 2.5 km (6:00 / km) +20m 5:46 / km

Saturday Apr 11, 2009 #

Real Orienteering race (Benbullen) 51:18 [4] *** 6.15 km (8:20 / km) +175m 7:18 / km
ahr:148 max:153 spiked:13/14c shoes: Brookes Adreno-things

Day 1 Easter - Benbullen.
A very scenic location under the north face of Mount Barrow. The map was a mix of marshy paddocks and bluegum plantations. It wouldn't be my pick for map of the year or even a World Ranking Event. Still, the course had its challenges, including a second day of wet feet. Nigel started two minutes after me and it was hard to forget his presence. Took the first three controls very carefully and spiked each, gaining another minute on Nige, although I didn't know it at the time.. Then proceded to take the short and risky route rather than the longer and secure option to number four. As a consequence I missed the control and blue almost 3 minutes. Saw Nigel coming into the control as I was leaving it. To this stage the course had been in low visibility plantation and only two more controls wer eleft before the paddocks. I shot off at speed, whilst taking as much care as possible on the navigation.. ie running hard on the safe route options. Somehow I slipped away. Made up the lost two minutes on control 8 due to Nigel's navigational blunder for the day. Picked up another couple in the latter part of the course. No more errors. Result... 9th. Not unhappy with that. Target was top 10.
Summary: 1 error for 2.40.

The Nigel/Neil race is here on Route gadget
http://www.tasorienteering.asn.au/gadget/cgi-bin/r...

Running warm up/down 15:00 [2] 2.3 km (6:31 / km)
shoes: Brookes Adreno-things

Friday Apr 10, 2009 #

Event: Australian 3-Day Orienteering Championships

Real Orienteering race (Deadmans Knob) 23:48 [4] *** 3.42 km (6:58 / km)
ahr:143 max:162 spiked:28/28c shoes: Brookes Adreno-things

Easter Slologue.
Bush terrain, but an enlarged ISOM map, so the minor mapping differences compared to ISSOM led to a few of the serious young insects considering protests.
Ran moderately hard on the assumption that the only way this event could influence the easter outcome was through injury. In that regard, the day was a success with no injury to take into Easter proper. The highlight was a running jump into the water for the photographers. I realised after that I could have jumped over their heads into the water. That would have been fun.

Running warm up/down 12:00 [2] 2.0 km (6:00 / km) +20m 5:43 / km

Wednesday Apr 8, 2009 #

Running 35:00 [3] 4.6 km (7:37 / km) +120m 6:44 / km
shoes: Brookes Adreno-things

A terrain run through some granite, with surges interspersed with camera stops.

Tuesday Apr 7, 2009 #

Running intervals 21:15 [3] 4.3 km (4:57 / km) +45m 4:42 / km
shoes: Brookes Adreno-things

A fartlek on the Dodder Track. Remember, speed is a relative concept.

C • relativity 2

Sunday Apr 5, 2009 #

Back, core and achilles 10:00 [3]

Real Orienteering race (Chewton Diggings) 59:30 [4] **** 7.8 km (7:38 / km) +220m 6:41 / km
ahr:121 max:157 spiked:18/25c shoes: Brookes Adreno-things

A mediocre performance.
1-2 Took the road.. wrong choice. 1 minute?
6-7 Minor blemish in circle.. 10 seconds
9-10 Drifted too far right like many others. 1 minute
11,12 Hesitant
13-14 Major error. Totally missed a map feature and simplified the terrain badly. 2.10
14-15 30 seconds
20-21 Wrong route.. 10 seconds.

All in all about 5 minutes of error and hesitation. A time of 54 minutes would have been much more satisfying.
The rest of the family had a good day. Julie was only 2 minutes behind me and beat me on 10 legs. Strangely, her wins were generally on my better legs. I only pulled away in the last few controls. Evan had a similarly good day with a first and second. I might ask one of them to coach me.

Note

In an act of extreme optimism, I purchased a new rain gauge today. The previous gauge crumbled from excess ultra-violet light.

Running warm up/down 7:50 [3] 1.3 km (6:02 / km) +15m 5:42 / km
shoes: Brookes Adreno-things

Not that the warm up helped the brain.

Saturday Apr 4, 2009 #

Back, core and achilles 10:00 [1]
weight:80.2kg

Too much time at an SI training seminar. Too little time to run.

Friday Apr 3, 2009 #

Back, core and achilles 10:00 [1]
weight:79.8kg

Running hills 33:48 [3] 6.0 km (5:38 / km)
shoes: Brookes Adreno-things

Note

Fitness is the occasional bout between injuries. One week till easter and my back is giving me grief. The run today was a struggle for the first 15 minutes. I can't do my back exercises tonight. Strategy was to go off to the supermarket, where I had the choice of generic iboprufin at about $3.00, or I could purchase the same amount of active ingredient in a much flashier pack labelled 'Nurofen-Back pain' at a substantially higher price ($13.00). I can't understand why they allow active ingredients to be listed on the pack. It destroys any hope of purchasing a placebo effect.
PS. I joined a my first fan club on Facebook...... Nicolas Bolton. Anybody who fucks with the Mac Bank and wins has earned serious admiration. I just can't believe what those aholes thought they could get away with. Not only selling debt dressed up as cheap shares to gullible punters, but then expecting to run the company after they had sold all the shares......

C • you're admitting to being o... 2

Thursday Apr 2, 2009 #

Running 25:35 [3] 4.65 km (5:30 / km) +45m 5:15 / km
ahr:123 max:150 weight:79.8kg shoes: Brookes Adreno-things

Took ages for me to get the enthusiasm for a run... on sunset. Still running late in the day to avoid the heat. Took half the run to build the enthusiasm for some fartlek. In the end got the heart pumping above jog pace.

Wednesday Apr 1, 2009 #

Back, core and achilles 10:00 [1]
weight:80.2kg

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