Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TheInvisibleLog

In the 31 days ending May 31, 2008:

	activity	#	time	miles		km		+m
	Running	20	15:31:22	85.19		137.1		2395
	Real Orienteering	5	4:32:07	25.49	(10:41)	41.02	(6:38)	1220	46 /	58c	79%
	MTB (Not O)	3	2:27:58
	Back, core and achilles	6	1:05:00
	Walking	1	30:00	2.49	(12:04)	4.0	(7:30)	40
	Total	23	24:06:27	113.16		182.12		3655	46 /	58c	79%
averages - sleep:8 weight:79kg

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Saturday May 31, 2008 #

Real Orienteering race (Kangaroo Gully) 53:16 [4] *** 8.15 km (6:32 / km) +180m 5:53 / km
spiked:6/9c shoes: La di da's

Straight line 6.8k
Ideal: 7.6k 175m
Didn't shine with glory today. Three errors and the terrain wasn't all that complex. The revelation was Phil Robertson, who, at 55, beat me by 7 minutes, and also finished ahead of Craig, Johnny Maher and Roch. Nigel and I booked him for the Oz relays. Given the terrain in Queensland, I think a placing in M55 in the Oz Champs is quite possible for Phil. We just have to convince him to enter A rather than his usual AS.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km) +30m 6:04 / km
shoes: La di da's

Thursday May 29, 2008 #

Running 30:00 [3] 5.0 km (6:00 / km) +200m 5:00 / km
shoes: La di da's

Run along the Steavenson's Creel track. Lovely under th tree ferns.

C • parsimoniousness 2

Wednesday May 28, 2008 #

Running 1:04:00 [3] 7.0 km (9:09 / km) +300m 7:32 / km
shoes: La di da's

Showed foresight and took Silva head torch to Marysville. We escaped the day's proceedings at 5.15. Run to Steavenson's falls. Reduced to a walk descending the track from the top of the falls. Dark and slippery.

Tuesday May 27, 2008 #

Running 52:08 [3] 8.5 km (6:08 / km) +75m 5:52 / km
shoes: La di da's

A reasonable length mid week run in daylight. Can't see may more this week. I'll be running around Marysville tomorrow in the dark.

Monday May 26, 2008 #

Note
(rest day)

Forgot to mention the highlight of Saturday at Smiths Reef. Jymbo has been busy stirring up orienteering interest at Maldon primary. And some of the young tackers showed up for a Saturday event. I know this because, while I was running up the steepest hill on the course, someone half my height ran past me like I was standing still. And he was going up as well, not down.

Sunday May 25, 2008 #

Back, core and achilles 10:00 [1]

C • Gave the garmin to Jimbo. M... 11

Running long 1:30:00 [2] 11.5 km (7:50 / km) +375m 6:44 / km
shoes: La di da's

A slow run around Kooyoora, including the Long Spur and Heathy Spur tracks. A fair substitute for Plenty Gorge.

MTB (Not O) 48:50 [3]

Had hopes of expending greater energy, but, well, another part of me was against that. That part won.

Saturday May 24, 2008 #

Back, core and achilles 10:00 [1]

Running warm up/down 10:00 [2] 1.75 km (5:43 / km) +10m 5:33 / km

Real Orienteering race (Smiths Reef) 1:02:15 [4] *** 9.9 km (6:17 / km) +270m 5:32 / km
spiked:18/20c shoes: La di da's

Potential: 9.6k 260m
A score event on Smiths Reef. With two controls to go I was faced with the choice of finishing 6 minutes early, or going for the last two controls and being late. There were 20 points on offer, and a 5 point penalty for each minute or part late. I was just over two minutes late, so the decision to go for the rest was justified. Ended up with 15 points off maximum, and snuck in ahead of arch rivals Roch and Nigel by five points. I think they both ran faster than me, but somehow I suspect I managed to find the optimum control order. Measuring on OCAD suggests that this was a saving of about 550 metres. I threw away about 300 of that with two errors. But that left about 250 metres which probably made the difference. I'll put the map on the Gadget. Ah, such petty victory.
It was good fun running out in the forest. Have decided to do a long run out at Kooyoora tomorrow. Its a lot closer than Plenty.

C • 9.9k 2

Friday May 23, 2008 #

Running 25:15 [3] 5.75 km (4:23 / km)
shoes: La di da's

Five laps of Lake Neangar at what felt like an unvarying effort. The lap times show the value of the warm up effect. 5.30, 5.09, 4.58, 4.55, 4.44. Didn't feel like the last lap was any harder than the first.

THE PERFECT ORIENTEERING WEEKEND?
Well, it looked like it might be possible until we checked the calendar. Ilka is considering flying over from Hobart on Saturday afternoon of the Queens Birthday weekend. Thee are two events at Kooyoora this weekend, at two at Pittwater. We had to check up the Tassie O calendar to see if there was a Pittwater event on the Saturday, enabling a run on both maps on the same weekend. Unfortunately, the Saturday Tassie event is somewhere else. But I think we put this one in the drawer for a special effort when the opportunity next arises.

Thursday May 22, 2008 #

Running warm up/down 20:00 [2] 3.5 km (5:43 / km) +20m 5:33 / km
shoes: La di da's

Running tempo 19:45 [4]
shoes: La di da's

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

Wednesday May 21, 2008 #

Running warm up/down 33:23 [2] 6.0 km (5:34 / km) +30m 5:26 / km
shoes: La di da's

Tuesday May 20, 2008 #

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: La di da's

Running hills 23:11 [3] 3.5 km (6:37 / km) +300m 4:38 / km
shoes: La di da's

12 up and down Welsford Hill

Monday May 19, 2008 #

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

Sunday May 18, 2008 #

Running long 1:28:10 [4] 16.9 km (5:13 / km) +160m 4:59 / km
shoes: La di da's

Theme of the run was Alan Marshall's autobiography. Those of you that attended school in the 1960s will remember "I Can Jump Puddles". The emphasis for Alan Marshal was the word 'jump'. When crippled by polio this was quite a milestone. The emphasis for a Bendigonian was the word 'puddles'. Sure, most of us can jump, but there aren't often many puddles around to jump. With 22 mm in the past three days, I had to jump puddles. I'm hoping this will be a regular feature of runs over the next four months.

Felt unusually good at the start of the long slow run,so transformed it into a long run. The first time in a year i have managed under 90 minutes for this run. In fact, this is the third time in the past five years. My database tells me I have run it over 30 times in the past 8 years.

C • Bendigo puddles 5

MTB (Not O) 51:25 [3]

A warm down while exploring some unmapped urban gold mining terrain.

Back, core and achilles 10:00 [1]

Back recovery from riding the bike. I haven't been able to do the push up component for the past month. Something is amiss in my shoulder. Seems there is always some bodily problem.

Saturday May 17, 2008 #

Real Orienteering race (Diamond Hill) 44:06 [4] *** 6.57 km (6:43 / km) +270m 5:34 / km
spiked:8/11c shoes: Brooks Thingummyjigs

6.7 k straight line
6.57 + 270 actual
6.46 + 270 potential
Diamond Hill without the tracks. Amazingly, the skies cleared and we had periods of sunshine. An unusually accurate run. Maybe lost a couple of minutes in hesitations inside the circle.

Friday May 16, 2008 #

Running 30:40 [3] 6.0 km (5:07 / km) +40m 4:57 / km
shoes: La di da's

Dodder Track extended.

Thursday May 15, 2008 #

Running 21:00 [3] 4.0 km (5:15 / km) +120m 4:34 / km
shoes: La di da's

Welsford Hill circuit. Only one, as it was all that could fit into the schedule.

Wednesday May 14, 2008 #

Running 45:00 [3] 8.0 km (5:38 / km) +45m 5:28 / km
shoes: La di da's

Cramming a run into a busy schedule. Up through Melbourne Uni and around the Prinny. Visiting the alma mater university is guaranteed to make one feel old. Reminded me of those new fangled cigarette vending machines developed in Japan. They are claimed to be able to read faces and assess age, then refuse a sale to anyone under 18. I can see older women trying to fool the machine so they can skite about it.

C • Old? 2

Monday May 12, 2008 #

Note
weight:78.8kg (rest day)

Sunday May 11, 2008 #

Back, core and achilles 15:00 [1]
weight:78.8kg

Two sessions, the second after riding.

Running long 1:39:00 [3] 17.0 km (5:49 / km) +80m 5:41 / km
shoes: Brooks Thingummyjigs

The first half with Julie, the second half alone running around the new subdivisions of Maiden Gully. Looks like a standard street map area now. An update required and maybe the area can be used next summer.
I had intended to run longer, but the legs were not cooperating. I bailed out early for the bike.

MTB (Not O) 47:43 [3]

A tour of the Derwent Gully diggings and wasteland area. Will make an interesting urban map.

Saturday May 10, 2008 #

Running warm up/down 10:00 [2] 1.6 km (6:15 / km) +10m 6:04 / km
weight:79.4kg shoes: Brooks Thingummyjigs

Real Orienteering race (Mandurang) 55:42 [4] *** 8.35 km (6:40 / km) +210m 5:56 / km
spiked:6/9c shoes: Brooks Thingummyjigs

Straight line 6.7
Actual 8.35 210
Oughta: 8.1k 185m
Again, a good course in which most of the legs forced thinking about route choice. And I didn't get all of the puzzles right. All this quality course setting will spoil me!
The other big news for the day... 73 persons on courses today. That is almost matching the second event on Devonshire Reef when 75 turned up. That was four years ago. If we included the coaches who didn't get a run, or who collected controls rather than running, we would match Devonshire Reef. I can see a coincidence of reasons. The first is clearly the effort some club members are putting into new competitors. The C course was very well patronised. The second reason was the good weather and a lack of state level events this weekend. The third was the combination of a good course setter and a good map.

Friday May 9, 2008 #

Running 55:00 [3] 0.0 km +50m null / km
shoes: Brooks Thingummyjigs

A gentle morning run around Hamilton, observing the social stratification of the city. Brick or stone homes, hedges and Prssy churches in one direction. Catholic churches and weatherboard homes with picket fences in the other.

Tuesday May 6, 2008 #

Running hills 53:00 [4] 7.9 km (6:43 / km) +300m 5:38 / km
shoes: Brooks Thingummyjigs

Very tough climb up a hill near the Yarra Valley Conference Centre. Just guessing the climb, but it took 25 minutes to do the climb part of the run.

Monday May 5, 2008 #

Running warm up/down 25:30 [2]
slept:8.0 weight:79.2kg shoes: Brooks Thingummyjigs

Quite sore after yesterday's long run. Much sorer than after the rogaine. Strange. Very slow loosen up jog on the Dodder track circuit.

C • Arrival 2

Sunday May 4, 2008 #

Running long 1:56:20 [3] 20.2 km (5:46 / km) +250m 5:25 / km
shoes: Brooks Thingummyjigs

Back into the long Sunday runs. No running euphoria today. Not even near.

Walking warm up/down (Horse whispering) 30:00 [2] 4.0 km (7:30 / km) +40m 7:09 / km
shoes: Brooks Thingummyjigs

My version of horse whispering anyway. Ceira has de facto moved out, but the horse hasn't. Its not saleable in current state, and I don't have the heart to have it put down. It would be a shame anyway. He's a German Riding Pony in prime of life. The trouble was we lent him to someone who claimed he was a horse trainer and had a potential buyer. Turns out his method of training was with the whip. It works with some horses, but not ours. He came back in a very nervous state. To try and regain his trust, I have to take him on walks initially. Today was the first. Not sure how far I will take this. Horse wanted to trot after being stuck in a small paddock for weeks. I was in no state to keep up, so it was mainly walking. Horse was frustrated.

Saturday May 3, 2008 #

Real Orienteering (Sedgwick) 56:48 [4] *** 8.05 km (7:03 / km) +290m 5:59 / km
spiked:8/9c shoes: Brooks Thingummyjigs

6.7k straight line.
After a break, some orienteering. A long style race on Sedgwick. This is an ideal map for this style of course setting. Charles Brownridge set a good course, with a great leg across the southern end of the map. I can see five feasible routes, and I know that four of them were used, from a sample of four people. When that happens for my courses, I feel very good. Underlines my belief that you need to go to Bendigo local events for good course setting on spur-gully maps. Only two routes up on the gadget so far. Hoping for more.
http://www.bendigo-orienteers.com.au/gadget/cgi-bi...

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