Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TheInvisibleLog

In the 30 days ending Jun 30, 2019:

activity	#	time	miles		km		+m
Walking	8	17:00:00	42.87	(23:47)	69.0	(14:47)
Running	10	7:09:56	38.48	(11:10)	61.92	(6:57)	925
Real Orienteering	6	5:48:07	24.25	(14:21)	39.02	(8:55)	890	45 /	53c	84%
Course setting	1	1:05:47	5.21	(12:38)	8.38	(7:51)	50	9 /	10c	90%
Resistance training	2	1:05:00
Stationary Bike	2	45:00
Total	20	32:53:50	110.8		178.32		1865	54 /	63c	85%

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Friday Jun 28, 2019 #

Running 19:10 [3] 2.7 km (7:06 / km) +25m 6:47 / km
shoes: Salamon Sppedcross 4 blue V2

Carless commuting.

Course setting 1:05:47 [3] *** 8.38 km (7:51 / km) +50m 7:37 / km
spiked:9/10c shoes: Salamon Sppedcross 4 blue V2

Course 1 for tomorrow. Expect to spend Saturday sitting in front of the computer.

Note

Update on schools accommodation. A venue is located that can hold everyone. The fact that this is the only venue around hasn't yet sunk in with everyone.
Meanwhile, it seems to me that there is a high risk of the accommodation tail wagging the terrain dog. I suspect eventually you will need to go to small events to run on interesting terrain as the constraints of access increase.

C • Which year is this for? 6

Thursday Jun 27, 2019 #

Real Orienteering 30:14 [3] 4.01 km (7:32 / km) +25m 7:19 / km
shoes: Salamon Sppedcross 4 blue V2

Running some of the next local event courses. Call it phantom controlling.

Monday Jun 24, 2019 #

Running 45:09 [3] 6.6 km (6:50 / km) +80m 6:27 / km
shoes: Salamon Sppedcross 4 blue V2

Skraplands

Working through a case of unintended consequences. With the Schools orienteering champs now exited from Aus Schools Sports, the entry requirements have become more inclusive. And NZ now sens two teams. All up this looks like meaning accommodation for 220. Can't find any establishment that does more than 130. So inclusion will mean spreading competitors across caravan parks. Might change the tone of the carnival experience.

Sunday Jun 23, 2019 #

Note
(injured)

Very sore foot. Rested it.

Saturday Jun 22, 2019 #

Real Orienteering race (Kooyoora) 1:10:03 [3] ***** 6.4 km (10:57 / km) +180m 9:36 / km
spiked:8/10c shoes: Salamon Sppedcross 4 blue V2

Annual excursion to Kooyoora, in particular the famed Bermuda triangle. There was lots of orienteeringt to choose from across the state this weekend, but what can compare with a Daryl Fleay course on the Bermuda Triangle.

Slow progress in part due to the vegetation and part due to fitness and part due to extra navigational care. Stuffed up the first control, but apart from a little uncertainty on one other was reasonably blemish free. Some major errors on display on Livelox.Lots of Noodle award nominations.

C • Burmuda Triangle 2

Walking 2:00:00 [1] 9.0 km (13:20 / km)

Pretty cold at 7.30am tee off. in the negatives. White balls were left in the bag.

Friday Jun 21, 2019 #

Running 47:52 [3] 7.25 km (6:36 / km) +60m 6:20 / km
shoes: Salamon Sppedcross 4 blue V2

Home from Mechanic. Cold, but not cold enough for long pants.

Wednesday Jun 19, 2019 #

Stationary Bike 15:00 [3]

Resistance training 45:00 [3]

Tuesday Jun 18, 2019 #

Walking 2:00:00 [1] 8.0 km (15:00 / km)

Monday Jun 17, 2019 #

Running long 1:21:10 [3] 11.0 km (7:23 / km) +200m 6:46 / km
ahr:154 max:178 shoes: Salamon Sppedcross 4 blue V2

A longer than planned and even longer than intended run. The weather today (good) and forecast for rest of the week turned a gym day into a long run day. Up Marne. The hope was to make the ascent without a stop, but I blew up half way up the last of three climbs that make up the ascent. Is this age, or fitness. If the latter I might yet get back to single push Marne ascents.

Sunday Jun 16, 2019 #

Note
(rest day)

Rest day

Saturday Jun 15, 2019 #

Real Orienteering race (Lyell Forest Central) 1:23:36 [3] 10.2 km (8:12 / km) +220m 7:24 / km
shoes: Salamon Sppedcross 4 blue V2

A simple local event that transformed into something of an epic.
I needed a long run for the weekend and when I saw the course was over 8 k I realised this could be the long run. So I entered course 1. Perhaps a little ambitious these days.
Control three was missing. Stolen as it turns out. One of only a couple of unlocked controls. Little time lost here.
Half way through the second long leg I estimated I had covered about half the course in a little over 30 minutes. Perhaps I could do the whole course in an hour?
No. navigated perfectly to control 7 and then realised I had skipped 6. Reversal.
Near control 8 came across Galvo on the ground unable to get up from his fall. Something neurological. A few of us stayed there for a while while he recovered, insisting that if we helped him to stand he would finish the course. Misgivings, but then this is the guy who in his mid fifties did the AAWT in 20 days.
Totally spooked by the state of Galvo, I was thinking about that rather than navigating and went totally AWOL on 9. Took a few minutes to realise my error and then back tracked.
By now I was starting to hit some sort of wall (fasting day). Even though I saw the trap beforehand I still ended up in the wrong parallel gully for 10.
The last little loop of 11,12,13 was hard work. Legs did not want to lift. Running past the finish to 11 was really hard. Almost a David Jones moment.
At the finish I was much closer to 90 minutes than 60 minutes. A hard day.

C • Injured? 2

Running 15:00 [3] 1.6 km (9:22 / km) +40m 8:20 / km
shoes: Salamon Sppedcross 4 blue V2

Control collection. Tried to run this...

Walking 2:15:00 [1] 9.0 km (15:00 / km)

Friday Jun 14, 2019 #

Running 43:22 [3] 6.63 km (6:32 / km) +90m 6:08 / km
shoes: Salamon Sppedcross 4 blue V2

Skraplands

Thursday Jun 13, 2019 #

Running hills 42:07 [3] 6.45 km (6:32 / km) +230m 5:33 / km
ahr:138 max:167 shoes: Salamon Sppedcross 4 blue V2

Hard Mackenzie each way.

Wednesday Jun 12, 2019 #

Running 45:54 [3] 7.63 km (6:01 / km) +50m 5:49 / km
shoes: Salamon Sppedcross 4 blue V2

Alongside the creek in high flow. I couldn't keep up with it.

Tuesday Jun 11, 2019 #

Stationary Bike 30:00 [3]

Actually bike, cross trainer, steps. Cardio session

Walking 1:45:00 [1] 7.0 km (15:00 / km)

Monday Jun 10, 2019 #

Walking 3:00:00 [1] 12.0 km (15:00 / km)

Sunday Jun 9, 2019 #

Real Orienteering race (Creswick Diggings) 40:08 [4] **** 4.02 km (9:59 / km) +125m 8:38 / km
ahr:136 max:179 spiked:14/15c shoes: Salamon Sppedcross 4 blue V2

Lost 3.40 on control 5. The rest again was just fitness.

Lesson from the two events. My two errors were when I caught up with someone who had started before me. Hence control 5 or 6.

Saturday Jun 8, 2019 #

Real Orienteering race (Creswick Diggings) 1:03:07 [4] *** 6.6 km (9:34 / km) +225m 8:10 / km
ahr:139 max:169 spiked:16/17c shoes: Salamon Sppedcross 4 blue V2

Lost two minutes on control six. The rest was just fitness.

Walking 2:00:00 [1] 8.0 km (15:00 / km)

Wednesday Jun 5, 2019 #

Running 1:05:00 [3] 7.9 km (8:14 / km) +130m 7:36 / km
shoes: Salamon Sppedcross 4 blue V2

Ran an all hard controls course for the event in July on Royal Gearge Company. Being on the edge of Bendigo one should expect the map to have regular changes, but today was ridiculous. Julie and I ran the novice and moderate course on the weekend. Today I couldn't get into the assembly area becase a grader was working on the road. The good news is that car access on event day won't be rough. The bad news is that lots of tracks have been graded and re-routed. So the track network will need a thorough check and the weekend work needs to be re-checked. DELWP has also been in with munching machines removing lots of green areas on the map (but not all). This will make navigation more open (good) but easier (not so good). And between now and end of July I will need to remap the vegetation. The map was first used two years ago...

C • Royal George 13

Tuesday Jun 4, 2019 #

Walking 1:45:00 [3] 7.0 km (15:00 / km)

Monday Jun 3, 2019 #

Running tempo 25:12 [4] 4.16 km (6:03 / km) +20m 5:55 / km
shoes: Salamon Sppedcross 4 blue V2

First run of the year with beanie, gloves, longs and windproof jacket.

Resistance training 20:00 [3]

Saturday Jun 1, 2019 #

Real Orienteering race (Smiths Reef) 1:00:59 [3] *** 7.79 km (7:50 / km) +115m 7:17 / km
ahr:139 max:170 spiked:7/11c shoes: Salamon Sppedcross 4 blue V2

Local event on Smiths Reef. Chose to do course 1 for a change. Needed to log a longer run this week and course 1 is close to that these days. Also suspected that the best leg of the day was only on course 1. So it proved to be. Advised other regular course 2 runners to try course 1 and all agreed it ws the best choice.
Four errors.
2 Lost 1.45 by thumbing over control and running for 3 instead. Realised error before doing full damage, but still gave away almost 2 minutes.\
6 Slightly to the left. Finding the one big pit in amongst the hundred required dead accurate nav or good luck. I took the latter. Lost 20 seconds.
8 The long leg through the featureless plain. Veered to right to tag a later control as a way point. Veered too far and had to run down the road till I saw a side gully. Lost 1.10
9 The leg of the day. It doesn't look too hard, but I managed to make it otherwise. Vague gully count until entering a series of parallel gullies. Hit the correct one, but in the simplification process overlooked that the control was on a small spur to the side of the gully. Ran right past and further up the gully. Lost 1.50. Looking at the control its hard to see how it could cause trouble. But Ted, Julie, Nigel and Craig all made this similar error or went up the wrong gully. Didn't talk to anyone who spiked it. Nomination for leg of the year. Quite out of keeping with much of the rest of the course.
After 9 the extra distance really started to bite, that and not eating since 7.00pm the day before. I think my legs hit the wall when faced with two hills on the second last leg. It was hard to mainatin any sort of pace. The others who promoted themselves from course 2 for the day had similar experiences.

Walking 2:15:00 [3] 9.0 km (15:00 / km)

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