Training Log Archive: TheInvisibleLogIn the 31 days ending Oct 31, 2008:
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Friday Oct 31, 2008 #
Note
(rest day)
A long day in the car driving from Bendigo to Tuross Head. There is no sensible route between these two points. We took the Hume as far as Goulburn before turning south. Not an intuitively obvious choice, but it was Google maps choice and I had to agree.
Thursday Oct 30, 2008 #
Back, core and achilles 10:00 [3]
weight:79.6kg
Wednesday Oct 29, 2008 #
Note
I think we 'furriners' should all indicate our planned non-attendance at the 2010 US Championships (.. unless its a really really special map). Prize for the best stated reason for non-attendance or attendance.
My entry .. ' I get to meet Fapos'.
My entry .. ' I get to meet Fapos'.
Back, core and achilles 10:00 [1]
weight:79.4kg
Wrong direction.
Running 33:00 [3] 5.85 km (5:38 / km) +20m 5:33 / km
Run around the Bendigo Jockey Club holdings. Sprinklers are spraying, mowers are revving. Must be Spring racing carnival. Of greatest interest was discovering a wonderful 'jogging track' but for horses. The track is circular and about 500 metres circumfrence. the surface is a forgiving sand base. it was the best running surface I have found near Bendigo. I doubt regular runs on it would be welcome. So I instead suggested to our local councillor that we need one dedicated to Bendigo runners. We just need him to get reelected.
Why do they call it the 'Jockey Club'. I bet the jockeys don't make the decisions. Its normally the members of the local Liberal Party Branch. It would be amusing to see some of them on horses.
Why do they call it the 'Jockey Club'. I bet the jockeys don't make the decisions. Its normally the members of the local Liberal Party Branch. It would be amusing to see some of them on horses.
Tuesday Oct 28, 2008 #
MTB (Not O) 33:36 [4] 13.6 km (2:28 / km)
ahr:126 max:162
The bitumen route to work. Got the heart rate up on the hill. No plovers, no magpies, no attacks of any sort.
MTB (Not O) 1:00:00 [2] 17.0 km (3:32 / km)
ahr:110 max:134 weight:78.8kg
More track logging and exploration in old mining areas. Thinking about the Ironman and Orientshow events next year. Firming up on a new map for the O-show. What to re-use for the Ironman?
Monday Oct 27, 2008 #
Back, core and achilles 10:00 [1]
weight:78.6kg
Note
Compulsory rest today. I exceeded phyiso instructions to do the long run yesterday. Domestic politics dictated this excess. Music tonight instead. I suspect I will eventually have to place limits on music as well. I'm suspicious of a sore wrist. Too many tunes, too few years.
Sunday Oct 26, 2008 #
Running long 1:49:50 [3] 16.85 km (6:31 / km) +250m 6:04 / km
ahr:122 max:157 shoes: Brooks somethingorothers
An easy run, except for the climbs which were brutal. The range behind Crusoe reservoir has always been my pick of the best long run around Bendigo for the scenery from the top of Marne. The council has now added a really good running track network around Crusoe and No. 7 Reservoirs and a linking track between. This should become a popular running venue. Check it out if you are local.
Back, core and achilles 10:00 [1]
weight:78.8kg
Saturday Oct 25, 2008 #
Real Orienteering (Somerset Park Ortho) 27:54 [3] ** 4.36 km (6:24 / km)
ahr:144 max:158 spiked:18/20c shoes: Brooks somethingorothers
The end of year relays on an ortho-photo style map. Most of the detail was in the photograph, with a few features drawn on top. I made two very significant errors early in the race, but after starting to understand the map, the rest was reasonably successful. The event was a scatter format, and the key decision was which way to go at the start. I went to the left and all the fast runners went to the right. That meant that I was the fastest in my group and had no-one faster to learn from. The event was a mass start, and then teams were drawn from lots afterwards to determine the winning team..... very sucessful concept.
Best comment for the day was about the new Bendigo club top. It has the words 'Bendigo Orienteers' on the back. Local wag suggested we add the phrase 'You are passing another...'
Best comment for the day was about the new Bendigo club top. It has the words 'Bendigo Orienteers' on the back. Local wag suggested we add the phrase 'You are passing another...'
C • fats 4
Running 22:29 [3] 3.62 km (6:13 / km)
ahr:136 max:160 shoes: Brooks somethingorothers
Reran the course to collect controls. I kept the timer on while running but turned it off while untying controls. Despite the lower average heart rate, I managed to do the course in considerably less time than in the competition. I suspect ther eis a lesson here, but I'm not going to elaborate.
Friday Oct 24, 2008 #
Back, core and achilles 10:00 [1]
weight:79.4kg
Running warm up/down 39:00 [2] 6.6 km (5:55 / km) +20m 5:49 / km
shoes: Brooks somethingorothers
Its time to lobby council for a public soft running track. The ground is so so hard, and its only October.
Wednesday Oct 22, 2008 #
Running 37:35 [3] 6.76 km (5:34 / km) +40m 5:24 / km
shoes: Brooks somethingorothers
Running whilst listening to the Country Hour.
Back, core and achilles 10:00 [0]
weight:80.4kg
Tuesday Oct 21, 2008 #
Back, core and achilles 10:00 [0]
weight:80.6kg
MTB (Not O) 37:30 [2]
Ride to work with much to think about. Riding seems good for that.
MTB (Not O) 1:00:45 [2]
An exploratory ride home. The objective is to find a feasible work to home journey with the minimum of road travel. Made some useful discoveries this evening.
Monday Oct 20, 2008 #
Back, core and achilles 10:00 [0] ***
weight:79.6kg
Blair designated this Mad Monday for orienteering. My back was sore so I let the side down and did one set of exercises.
Sunday Oct 19, 2008 #
Real Orienteering race (Chewton Diggings) 54:42 [4] 7.13 km (7:40 / km)
ahr:148 max:221 spiked:13/18c shoes: Brooks somethingorothers
A really good course that made an area of pine forest feel much better than I suspect it really is. The navigation turned out to be harder than yesterday. This was due to a combination of limited visibility and some two smallish areas of good sluicing terrain that were very well utilised by the course setter. None of the errors were major, losing me probably 2 minutes in total. I can't blame them for sixth place. No, thats just reality. All those faster people that stayed away on Saturday turned up today. Add to that the problems with my achilles that slowed the training, and I have to accept this as the best i could hope for. If I stick with this sport I think I am condemned to competent mediocrity.
More seriously, I am wondering about the messages on the heart rate monitor. On both days I had incidents while climbing hills. I was sitting on my supposed maximum heart rate, somewhere around 175, when the monitor recorded a sudden jump to 220. This is no machine abberation as I knew all about it while it was happening. Heart beat seemed to be going irregular, I was shorter of breath than I had been a few seconds before and couldn't do anything but slow down. The heart rate then dropped back to normal max rate almost instantaneously.
Ohh the errors... can be detected on RouteGadget. Some comments.
5- ran harder when Roch caught me, and we both overran the control in the erosion. 15 seconds
8- I took the wrong shallow gully after coming out of some confusing green in the erosion. 10 seconds
11- relaxed in what was simple spur gully terrain and missed the gully. 30seconds
14- Totally misread up and down in fine detail of the erosion. I think the mapping is ambiguous. What looked like a spur to me was actually a small erosoin gully. I don't know how you would make it unambiguous. Its a ripper of a mapping conumdrum. Lost 20 seconds. No complaints though as I deserved to lose time because I was loose coming into the control. Tighter and I wouldn't have had problems anyway.
17- Ran high and almost passed this control. was harder to see than the map suggested, as the contour interval was too large to indicate an obvious break of slope. Lost 5 seconds. My fault because I distracted myself telling Geoff Hudson to get the HR up.
Route Choices:
3-4 I still think low and right was the best choice for me.
9-10 The long leg in common with other courses. Went too far left to the main ridge track. I suspect I lost a minute here.
11-12. I think I made the right choice here. I had at most three contours climb by going right on the track, then dropping down the gully. The green was quite passable.
More seriously, I am wondering about the messages on the heart rate monitor. On both days I had incidents while climbing hills. I was sitting on my supposed maximum heart rate, somewhere around 175, when the monitor recorded a sudden jump to 220. This is no machine abberation as I knew all about it while it was happening. Heart beat seemed to be going irregular, I was shorter of breath than I had been a few seconds before and couldn't do anything but slow down. The heart rate then dropped back to normal max rate almost instantaneously.
Ohh the errors... can be detected on RouteGadget. Some comments.
5- ran harder when Roch caught me, and we both overran the control in the erosion. 15 seconds
8- I took the wrong shallow gully after coming out of some confusing green in the erosion. 10 seconds
11- relaxed in what was simple spur gully terrain and missed the gully. 30seconds
14- Totally misread up and down in fine detail of the erosion. I think the mapping is ambiguous. What looked like a spur to me was actually a small erosoin gully. I don't know how you would make it unambiguous. Its a ripper of a mapping conumdrum. Lost 20 seconds. No complaints though as I deserved to lose time because I was loose coming into the control. Tighter and I wouldn't have had problems anyway.
17- Ran high and almost passed this control. was harder to see than the map suggested, as the contour interval was too large to indicate an obvious break of slope. Lost 5 seconds. My fault because I distracted myself telling Geoff Hudson to get the HR up.
Route Choices:
3-4 I still think low and right was the best choice for me.
9-10 The long leg in common with other courses. Went too far left to the main ridge track. I suspect I lost a minute here.
11-12. I think I made the right choice here. I had at most three contours climb by going right on the track, then dropping down the gully. The green was quite passable.
Back, core and achilles 10:00 [0]
weight:79.6kg
Saturday Oct 18, 2008 #
Event: Victorian Championships
Real Orienteering race (Butterfly Gully) 40:41 [5] *** 4.88 km (8:20 / km) +180m 7:02 / km
ahr:146 max:222 spiked:12/13c shoes: Brooks somethingorothers
A mediocre running performance but only one navigational error, rewarded with second place. I'd like to thank all the faster orienteers of my age group who didn't enter this event. Were they doing me a favour, or saving themselves for the Long Championship on Sunday?
Navigation was reasonably easy for a Middle event, but the hills were tough. In some ways reminiscent of a short long event.....
Navigation was reasonably easy for a Middle event, but the hills were tough. In some ways reminiscent of a short long event.....
Back, core and achilles 10:00 [0]
weight:79.6kg
Friday Oct 17, 2008 #
Back, core and achilles 10:00 [1]
weight:79.6kg
MTB (Not O) 35:32 [3] 13.5 km (2:38 / km) +100m 2:32 / km
ahr:121 max:136
Rode to work again. I'm finding it hard to get my heart rate up to an average anywhere near running. Seems like my legs can't push long enough to get the heart pumping.
Note
CANTARA
Finally uploaded my GPS track to RouteGadget.
http://www.bendigo-orienteers.com.au/gadget/cgi-bi...
I tried to register it as accurately as possible. Its pretty close, with the exception of control 2 where my memory wasn't recalled until after the task was completed. Its interestesting to pick the spots where the vegetation pushed me off the line, and where green masquerading as white forced me to back track. The debacle to control 1 was one of these situations. When I emerged, i took a while to work out what was going on. After control 5 I was in control, excpet for some loss of direction in a couple of rough bearing legs.
I want to go back. Next event is rumoured to be the Queens Birthday weekend. I'm organising a Middle Distance event on Mount Korong that weekend, so I will miss out. Mount Korong is an acceptable subsitute. It will have to be.
Finally uploaded my GPS track to RouteGadget.
http://www.bendigo-orienteers.com.au/gadget/cgi-bi...
I tried to register it as accurately as possible. Its pretty close, with the exception of control 2 where my memory wasn't recalled until after the task was completed. Its interestesting to pick the spots where the vegetation pushed me off the line, and where green masquerading as white forced me to back track. The debacle to control 1 was one of these situations. When I emerged, i took a while to work out what was going on. After control 5 I was in control, excpet for some loss of direction in a couple of rough bearing legs.
I want to go back. Next event is rumoured to be the Queens Birthday weekend. I'm organising a Middle Distance event on Mount Korong that weekend, so I will miss out. Mount Korong is an acceptable subsitute. It will have to be.
MTB (Not O) 58:00 [3] 17.0 km (3:25 / km) +200m 3:13 / km
ahr:121 max:142
Took the scenic route. Only three more kilometres than the most direct, but probably 50% was on single track. Inspiring enough to get me thinking about an urban orienteering map of northern Bendigo.
Back to running tomorrow.
One of my impressions of the SA Sprint Champs and OY at Cantara was how few people were there. It was pretty much like a Bendigo local event. The entries for this weekend in Victoria are better, but many age classes are less than competitive. I am lucky enough as an M50 to have a seriously Australian quality field lining up to beat me. There is every likeihood I will place worse than my 6th at the Oz Long in Qld. If I had run up in any of the younger age groups to M35 I would be running in a field of between 2 and 5. Its not a good sign for the sport.
Maybe I will run up next year. Then I might have a longer course than Jools. She is running W35 and taking longer courses than I on both days.
Back to running tomorrow.
One of my impressions of the SA Sprint Champs and OY at Cantara was how few people were there. It was pretty much like a Bendigo local event. The entries for this weekend in Victoria are better, but many age classes are less than competitive. I am lucky enough as an M50 to have a seriously Australian quality field lining up to beat me. There is every likeihood I will place worse than my 6th at the Oz Long in Qld. If I had run up in any of the younger age groups to M35 I would be running in a field of between 2 and 5. Its not a good sign for the sport.
Maybe I will run up next year. Then I might have a longer course than Jools. She is running W35 and taking longer courses than I on both days.
Thursday Oct 16, 2008 #
Running 37:10 [3] 6.76 km (5:30 / km) +45m 5:19 / km
ahr:139 shoes: Brooks somethingorothers
This was hard work indeed. Only yesterday I was worried about frostbite of the fingers while riding to work. Today I'm thinking that its getting too hot to run at lunchtime. Am I living in a desert climate now?
Wednesday Oct 15, 2008 #
Back, core and achilles 10:00 [1]
weight:80kg
MTB (Not O) 40:15 [3]
ahr:128
Guerilla riding on 'Ride to Work Day'. No signup, no breakfasts, just zip in quietly before the crowds.
MTB (Not O) 41:00 [3]
ahr:121
And rode home.
Then got in the car and drove back the same direction to buy food from the supermarket....
Then got in the car and drove back the same direction to buy food from the supermarket....
Tuesday Oct 14, 2008 #
Back, core and achilles 10:00 [1]
weight:79.8kg
Running 30:47 [3] 5.4 km (5:42 / km) +40m 5:30 / km
ahr:141 shoes: Brooks somethingorothers
Couldn't resist running any longer. I was feeling like a blob after one day of slackness. Probably a good sign. But it will be hard to comply with physios orders of 3 runs a week. I will be forced to ride to work tomorrow. Now, for the record, this is not a 'Ride to Work Day' effort. I will be travelling my own route, and thereby missing all the breakfasts and other nonsense.
Am I doing the grumpy old man bit OK?
Am I doing the grumpy old man bit OK?
Monday Oct 13, 2008 #
Back, core and achilles 10:00 [1]
weight:80kg
Sunday Oct 12, 2008 #
Back, core and achilles 10:00 [1]
weight:79.6kg
Real Orienteering race (Cantara Dunes) 1:19:27 [3] *** 7.68 km (10:21 / km) +100m 9:43 / km
ahr:125 max:155 spiked:13/16c shoes: Brooks somethingorothers
Even more fun. A long style race in the full Cantara Dunes area. Made the requisate number of errors until I deduced that regrowth mean white on the map was often green. This is a fantastic map. One of Australia's best. I needs an update for the current vegetation. Looks unlikely that will ever happen. So everyone who wants to claim they are an Australian orienteer should run here before the map is retired. I tend towards the position that there are few harder navigation challenges in Australian orienteering.
Jools swore she would never run here again after dnfing in 1994. I finally enticed her back (I had made two more visits in the meantime). She finished the course this time. In recognition of this feat, she purchased a bottle of champagne tonight. I drank to her achievement, and the joy of running in this area. Well, running, walking and even crawling.
Jools swore she would never run here again after dnfing in 1994. I finally enticed her back (I had made two more visits in the meantime). She finished the course this time. In recognition of this feat, she purchased a bottle of champagne tonight. I drank to her achievement, and the joy of running in this area. Well, running, walking and even crawling.
Note
CANTARA EVENT ON ROUTE GADGET (Courses 1,2,3)
I'll put my route up tomorrow. Sporttrack software is failing me. I need to find a new way of creating a gpx file. In the meantime, I look forward to seeing any other routes on there. I'll sool Jools onto it tomorrow.
I'll put my route up tomorrow. Sporttrack software is failing me. I need to find a new way of creating a gpx file. In the meantime, I look forward to seeing any other routes on there. I'll sool Jools onto it tomorrow.
Saturday Oct 11, 2008 #
Running warm up/down 10:43 [2] 1.66 km (6:27 / km) +30m 5:55 / km
shoes: Brooks somethingorothers
Warm up run for the SA Sprint Champs. They don't get much better than this- an undulating track through sand, not too soft, not too hard. Like the bear story.. just right.
Back, core and achilles 10:00 [1]
weight:80.6kg
Real Orienteering race (Cantara Dunes) 19:22 [4] *** 3.0 km (6:27 / km) +40m 6:03 / km
ahr:127 max:147 spiked:12/14c shoes: Brooks somethingorothers
A load of fun. Sprint orienteering racing in the norrthern section of Cantara Dunes. This is my style of sprint orienteering. Fast running, natural terrain, challenging navigation. I failed to catch on early that straight line was often not the best option. A minor highlight was dead heating for third. I have never dead heated before for a placing. The low average heart rate indicates the logging of times of confusion.
Friday Oct 10, 2008 #
Back, core and achilles 10:00 [1]
weight:80kg
Thursday Oct 9, 2008 #
Back, core and achilles 10:00 [1]
weight:79.8kg
Even fuller of it.
Note
Diagnosis confirmed. Optimistic outlook is limiting myself to 3 runs a week, probably 30-45 minutes max. Its either turn to blubber, or visit the pool and ride a bike. Blubber sounds appealling. Running might eventually be extended with recourse to ice, transverse massage, pre and post run eccentric stretching, paracetamol, diclofenac... I go no further, other than to observe that i was ahead of the physio on the drug regime! Yesterday's run was a product of this strategy.
Wednesday Oct 8, 2008 #
Running 31:15 [3] 5.8 km (5:23 / km) +45m 5:11 / km
weight:79kg shoes: Brooks somethingorothers
Managed a short distance without inflaming the tendon.
Back, core and achilles 10:00 [1]
Tuesday Oct 7, 2008 #
Back, core and achilles 10:00 [1]
Monday Oct 6, 2008 #
Back, core and achilles (1200) 13:00 [1]
weight:79kg
Back into the core and back exercise, once again combined with eccentric achilles stretching. I think this latter problem is something I will have to grow accustomed to.
Note
A worrying sentence:
"Due to the potentially long recovery time, some cognitive behavioural strategies for goal implementation may need to be established."
Refers to management strategies for my recurring achilles problem. Sounds like a sentence in more ways than one.
"Due to the potentially long recovery time, some cognitive behavioural strategies for goal implementation may need to be established."
Refers to management strategies for my recurring achilles problem. Sounds like a sentence in more ways than one.
Note
Done some more reading on the problem. Maybe its time to go invisible again.
Sunday Oct 5, 2008 #
Running long 1:33:27 [3] 14.64 km (6:23 / km) +130m 6:07 / km
ahr:120 max:143 weight:79kg shoes: Brooks somethingorothers
I have generally taken training very easy in the gap between the Oz Champs and the beginning of daylight saving. This is usually a four week hiatus in my attempts at dedicated training. With the chnage in daylight saving dates, the four weeks has collapsed into one week. This forced me to cram four weeks of slackness into five days. This I achieved by not running at all last week (other than one traffic light crossing). Perhaps some achilles soreness may have helped the decision as well.
Started the summer long runs today. Very slow jog up to the Nerring trig point. Was glad when it was over. No long run for the next two weeks. The next two sundays will be consumed with an event at Cantara Dunes and the Victorian Long Champs at Chewton. Should be fun.
Started the summer long runs today. Very slow jog up to the Nerring trig point. Was glad when it was over. No long run for the next two weeks. The next two sundays will be consumed with an event at Cantara Dunes and the Victorian Long Champs at Chewton. Should be fun.
Saturday Oct 4, 2008 #
Real Orienteering race (Sedgwick) 1:01:30 [4] *** 8.2 km (7:30 / km) +335m 6:14 / km
ahr:140 max:169 spiked:8/11c weight:79.6kg shoes: Brooks somethingorothers
Local event on Sedgwick.
Straight line 6.9.
Actual 8.1 and 335.
Should have been 7.7 and 305.
Most of the excess distance was due to a n error on the second leg. Arrived at a saddle that was one too early and didn't check the map. Headed off left for a while. I t was surprising how many did this.
It would be on route gadget, except that I am waiting for a license code for downloading the SI data. Nothing ever travels smoothly with SI the first time.
Other than that, I declare the first local event with SI to be a success. The stands were only deployed on the A course. Perhaps that is the reason that the A course was wildly popular. It had a full board, quite an unusual occurrence. I think the punters are speaking.
Straight line 6.9.
Actual 8.1 and 335.
Should have been 7.7 and 305.
Most of the excess distance was due to a n error on the second leg. Arrived at a saddle that was one too early and didn't check the map. Headed off left for a while. I t was surprising how many did this.
It would be on route gadget, except that I am waiting for a license code for downloading the SI data. Nothing ever travels smoothly with SI the first time.
Other than that, I declare the first local event with SI to be a success. The stands were only deployed on the A course. Perhaps that is the reason that the A course was wildly popular. It had a full board, quite an unusual occurrence. I think the punters are speaking.
Friday Oct 3, 2008 #
Note
weight:78.6kg
Have a pact with Nigel to log my weight. We both acknowledge the impact of too much lard at the Oz Champs and the need to reduce this load. I thought an unusually low reading was a good time to start. It will be up tomorrow.