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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TheInvisibleLog

In the 31 days ending Aug 31, 2006:

activity # timemileskm+m
  Real Orienteering6 9:30:08 38.33(14:53) 61.68(9:15) 116551 /60c85%
  Running7 5:09:40 35.6(8:42) 57.3(5:24) 690
  Moderate run4 2:04:12 15.94(7:48) 25.65(4:51) 60
  Easy3 56:30 7.08(7:59) 11.4(4:57)
  Reps1 8:41 1.43(6:05) 2.3(3:47)
  Total19 17:49:11 98.38(10:52) 158.33(6:45) 191551 /60c85%
averages - weight:79.9kg

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Thursday Aug 31, 2006 #

Running hills 25:15 [4] 4.0 km (6:19 / km) +280m 4:41 / km

Had planned to do a couple of runs up Pyramid Hill on a drive back from work at Kerang. There wasn't time as it turned out. But I did find a new granite covered hill in northern Victoria. No, not Bald Hill. This one looked really complex from a distance. Up close I realised it is pretty much covered with prickly pear where there is no rock. This is what Mt Tarrengower might come to look like. So I did 14 ascents of Apollo Hill instead. Not a big hill, but the biggest around my drive home from work. Knee not sore which was good news.

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)

Wednesday Aug 30, 2006 #

Running 27:47 [2] 4.5 km (6:10 / km)

Looks slow, but the second half was running back to the car with the filled petrol container.

Running 12:00 [3] 2.3 km (5:13 / km)

Started to make up the days planned training time, but piked because of a sore knee.

Tuesday Aug 29, 2006 #

Running intervals 13:43 [5] 3.45 km (3:59 / km)

3 hard laps of Neangar. 4.31 the best.

Running warm up/down 25:00 [2] 4.6 km (5:26 / km)

Monday Aug 28, 2006 #

Note
weight:79kg (rest day)

Sunday Aug 27, 2006 #

Real Orienteering race (Kooyoora) 1:54:05 [4] ***** 10.26 km (11:07 / km) +315m 9:38 / km
spiked:20/24c

Much tougher and more technical than the day before. One bad error that lost 10 minutes, but the extra half hour is mainly the terrain. It was a very challenging course. Well set!

Saturday Aug 26, 2006 #

Event: Victorian State Series #8&9, Kooyoora
 

Real Orienteering race (Kooyoora) 1:36:03 [4] **** 10.32 km (9:18 / km) +340m 7:59 / km
spiked:12/14c

Distance actually travelled, not straight line. Kooyoora. For the first time in my life, Kooyoora didn't seem all that complex. Partly from gentle course setting (not gentle climb though) and partly the comparison with Halsingland.. well really, Olberget. It's really lovely to live within half an hour of Kooyoora!

Friday Aug 25, 2006 #

Note
(rest day)

Just too busy.

Thursday Aug 24, 2006 #

Running 29:00 [3] 5.75 km (5:03 / km)

Round Neangar a few times.

Wednesday Aug 23, 2006 #

Running hills 18:30 [5] 2.5 km (7:24 / km) +200m 5:17 / km
weight:80.2kg

10 reps of Apollo Hill. Kept the number down to protect calf.

Running warm up/down 15 [2] 2.5 km (6 / km) +50m 5 / km

Tuesday Aug 22, 2006 #

Running 35:00 [3] 6.5 km (5:23 / km) +40m 5:13 / km
weight:80.4kg

Monday Aug 21, 2006 #

Note
(rest day)

Sunday Aug 20, 2006 #

Running long 1:53:10 [2] 19.7 km (5:45 / km) +120m 5:34 / km

Ran till calf reminded me it was time to stop

Saturday Aug 19, 2006 #

Real Orienteering race (Mt Tarrengower) 56:00 [3] **** 5.5 km (10:11 / km) +235m 8:23 / km
spiked:9/12c

Mt Tarrengower. Friendly couyrse setting, avoiding unecessary climb, and setting controls on the edge of the rock areas. Took it easy, particularly uphill to keep the calf from flaring up. Twinges at times, but the strategy worked. The outbreaks are very unpredictable. The slow pace meant really tight navigation until I caught Julie, and then I lost concentration for the next 3 controls, until I got away.

Friday Aug 18, 2006 #

Note
(injured)

Giving the calf a rest. For a day at least anyway. Don't want to miss Tarrengower. Apparently I'd have rocks in my head to do that.

Thursday Aug 17, 2006 #

Easy 23:00 [2] 4.5 km (5:07 / km)

This was meant to be a 50 minute run. First aim was to ease the back pain. After 20 minutes the back felt ok, but then the calf muscle strain reappeared, so I walked back.
C • Not having much luck there. Wh... 1

Note
(injured)

C • Your Calf sounds like it needs... 2

Wednesday Aug 16, 2006 #

Easy 22:00 [2] 4.6 km (4:47 / km)

Sore back... don't know why. This was a loosen up run. Seems the best treatment.

Tuesday Aug 15, 2006 #

Note
(rest day)

A bit sore afte rthe 3 hour

Moderate run 22:45 [3] 4.5 km (5:03 / km) +60m 4:44 / km

Welsford Hill Circuit. felt and was quite slow. Not yet recovered from 3 hour. Cut it short at one circuit and will try something faster tonight around Lake neangar.

Easy warm up/down 11:30 [2] 2.3 km (5:00 / km)

Reps intervals 8:41 [5] 2.3 km (3:47 / km)

Lake Neangar. Called it a day at two reps. Niggle still in the calf.

Sunday Aug 13, 2006 #

Real Orienteering race (Whroo) 2:57:00 [3] *** 22.0 km (8:03 / km)

After organising the ironman sprints on Saturday, ran in the Whroo 3 hour score the next day. Question.. its a Max 3 hour apparently. What does Maxi mean? Why not mini or midi or minor or major? Or just 3 hour score, or better still, half six hour rogaine.... Did the race with Julie. She dragged me along in the first hour while I was feeling my not quite recovered calf. But after an hour or so the endorphins kicked in and the calf stopped hurting. In the thrid hour I had to drag her along. But not too fast as I want to maintain some domestic harmony. We nearly managed all the controls. Reasons for missing two... bad planning as we didn't believe we would last the distance, a minor error mid way and lack of endurance fitness because of a month or so overseas. Of course, Jymbo won in two hours. I think he was the only person to run both the ironman and the maxi. A man for all reasons.
And the next day I'm far more sore than Julie.. I'm starting to worry she will be dragging me in the WRC!

Saturday Aug 12, 2006 #

Event: Bendigo Ironman
 

Thursday Aug 10, 2006 #

Note
(injured)

C • injured? 2

Sunday Aug 6, 2006 #

Real Orienteering race (Radio-O) 1:10:00 [3] 7.0 km (10:00 / km)

Radio orienteering by the incompetent. Lots of sound and fury but little achievement. Only a guess at time and distance. Much waiting time excluded, and the distance includes lots of unnecessary excursions.
C • Radi-O 3

Saturday Aug 5, 2006 #

Real Orienteering race (Sedgwick) 57:00 [4] *** 6.6 km (8:38 / km) +275m 7:09 / km
spiked:10/10c

Sedgwick

Friday Aug 4, 2006 #

Moderate run 36:47 [3] 7.0 km (5:15 / km)

Welsford Forest

Wednesday Aug 2, 2006 #

Moderate run tempo 25:20 [3] 5.75 km (4:24 / km)

Lake Neangar

Tuesday Aug 1, 2006 #

Moderate run hills 39:20 [3] 8.4 km (4:41 / km)

Welsford hill circuit

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