Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TheInvisibleLog

In the 31 days ending Mar 31, 2011:

	activity	#	time	miles		km		+m
	Running	19	12:59:30	79.95	(9:45)	128.67	(6:03)	1955
	Back, core and achilles	27	4:35:00							79c
	Real Orienteering	3	2:25:45	11.86	(12:18)	19.08	(7:38)	435	23 /	29c	79%
	Walking	1	21:00	0.99	(21:07)	1.6	(13:08)	50
	Total	31	20:21:15	92.8		149.35		2440	23 /	108c	21%
averages - weight:78.5kg

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Thursday Mar 31, 2011 #

Back, core and achilles 10:00 [1]
weight:77.6kg

Running 40:02 [3] 6.61 km (6:03 / km) +110m 5:35 / km
shoes: Asic Gel-Torano

First full circuit of my Skraplands run. Less than a third of the run is on roads. The rest is in 'park' mainly mining wasteland.

C • Skraplands run 5

Wednesday Mar 30, 2011 #

Running 27:00 [3] 4.7 km (5:45 / km) +45m 5:29 / km
shoes: Asic Gel-Torano

Back, core and achilles 10:00 [1]
weight:78.8kg

Its the week before the Orientshow. Time to discover how many ways technology can fail to deliver to your expectations. Today's count-
1. Adjusted OCAD colour table to one of the printers at work. Spiffingly good imitation of the PMS colours for a laser. But the printer broke down, and the alternative needs a totally different colour adjustment. Went home.
2. New version of OE doesn't seem to be able to read the entry csv file that the old version can read. Change in format. Back to old version of OE.
3. Neither version of OE can cope with the import of hagaby variations from Condes. I would have thought that would have been solved in the new version. Not impressed.
4. Geco does import the variations, but the two parts of the course are treated as separate courses... hand input of course variations will be required. I remember the pain of that last year....

C • Printer 10

Running 34:00 [3] 5.8 km (5:52 / km) +40m 5:40 / km
shoes: Asic Gel-Torano

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

Monday Mar 28, 2011 #

Back, core and achilles 10:00 [1]

Sunday Mar 27, 2011 #

Back, core and achilles 10:00 [1]
weight:78.6kg

Running 1:01:25 [3] 10.2 km (6:01 / km) +110m 5:43 / km
shoes: Asic Gel-Torano

A new variant of the two reservoir circuit. The aim was 10 k and the chosen route was pretty close to that. After plodding together for 8 k, I stepped up the pace and Julie fell behind. After a little while she sped up to catch me and then maintained that pace to the finish. I think we were at a pace between 4.40 and 4.45. Felt good to run fast for a change.

Saturday Mar 26, 2011 #

Back, core and achilles 10:00 [1]
weight:78.2kg

10 AM

Running 48:58 [3] 7.6 km (6:27 / km) +140m 5:54 / km
shoes: Asic Gel-Torano

Running from home to the Newcomers event on Diamond Hill.

11 AM

Running 19:00 [2] 2.1 mi (9:03 / mi) +50m 8:25 / mi
shoes: Asic Gel-Torano

Picking up controls on the newcomers course. Well, picking up, but dropping one box.

12 PM

Walking 21:00 [1] 1.6 km (13:07 / km) +50m 11:21 / km
shoes: Asic Gel-Torano

Where was control box 41? Must be back on the course. Probably fell off the stand. So we walked back around the course using the GPS trace to stick to the route used to collect controls. Amazingly we found it. The bonus was that the box was in a group of 20 plus nodding greenhoods. Relief.

Friday Mar 25, 2011 #

Back, core and achilles 10:00 [1]

Thursday Mar 24, 2011 #

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

Running 38:03 [3] 6.8 km (5:36 / km) +45m 5:25 / km
shoes: Asic Gel-Torano

Wednesday Mar 23, 2011 #

Back, core and achilles 10:00 [1]
weight:78.8kg

Tuesday Mar 22, 2011 #

Back, core and achilles 10:00 [1] ***
79c

Running 42:47 [3] 7.31 km (5:51 / km) +120m 5:25 / km
shoes: Asic Gel-Torano

Exploring down south towards Salamon Gully. Potential for a reasonable non-bitumen route. Even found a piece of wasteland and bush I didn't know existed.

Monday Mar 21, 2011 #

Back, core and achilles 10:00 [1]
weight:78.8kg

C • Orientshow 9

Sunday Mar 20, 2011 #

Real Orienteering race (Creswick Diggings) 59:46 [4] **** 7.12 km (8:24 / km) +215m 7:18 / km
spiked:14/18c shoes: Pretty blue mizuno trail shoes

Fun day orienteering in the Creswick Park. Gold mining! Pines... so so
Spiked 14 of 18. Mistakes were not major, but I lacked any sense of decisiveness in my approach to controls.
Route Gadget
http://www.bendigo-orienteers.com.au/gadget/cgi-bi...

C • GPS 9

Back, core and achilles 10:00 [1]
weight:77.6kg

Saturday Mar 19, 2011 #

Back, core and achilles 10:00 [1]
weight:78.8kg

Running 22:10 [2] 2.6 km (8:32 / km) +55m 7:43 / km
shoes: Asic Gel-Torano

Collecting controls for Julie's Newcomers event. Thirty people went out on courses. That is pretty good considering there were no hard courses.

Friday Mar 18, 2011 #

Running 29:02 [3] 4.88 km (5:57 / km) +100m 5:24 / km
shoes: Asic Gel-Torano

The Full McKenzie.

Back, core and achilles 10:00 [1]
weight:78.6kg

Thursday Mar 17, 2011 #

Back, core and achilles 10:00 [1]
weight:78.8kg

Running 45:00 [3] 7.8 km (5:46 / km) +140m 5:18 / km
shoes: Asic Gel-Torano

Still improving my wasteland run. Found an extra small area of passable forest/mining.

Wednesday Mar 16, 2011 #

Back, core and achilles 10:00 [1]
weight:78.8kg

Running 50:11 [3] 7.88 km (6:22 / km) +250m 5:30 / km
shoes: Asic Gel-Torano

Macedon Ranges Walking Trail. Pleasantly cold.

Monday Mar 14, 2011 #

Back, core and achilles 10:00 [1]

Note

Rock Climbing:
D Major 10
Tree 5

More planned. Might be reducing orienteering attendance.

Sunday Mar 13, 2011 #

Note

Rock Climbing: Mt Arapiles
Most of the Grampians remains inaccessible due to flood damage. Otherwise I'd skip a long weekend at the Piles for something quieter.
Easy re-aquaintance with rock and height.
Hold Up variant 6
Revolver Crack 7
Hope 9
Can't remember. 4 seconded

Saturday Mar 12, 2011 #

Back, core and achilles 10:00 [1]
weight:78.8kg

Sore back, so concentrated upon back component of exercises.

Real Orienteering race 34:39 [3] 5.33 km (6:30 / km) +70m 6:06 / km
shoes: Asic Gel-Torano

The last of our summer twilight vasaloppet style events. The course setting emphasis is totally route choice. The navigation is moderate at hardest. But I seem to have had trouble with these events. I can concentrate continuously in continuous difficulty, but after turning off on long simple legs, I forget to turn back on. Navigated to control 2 today before I realised control 1 was a fair way back where I had been. Needed the extra 4 minutes running anyway.

Friday Mar 11, 2011 #

Back, core and achilles 10:00 [1]

Running 39:51 [3] 6.77 km (5:53 / km) +130m 5:22 / km
shoes: Asic Gel-Torano

Skraplands run. Again. With a little adjustment coming off Mickey Mouse Hill, it will be a stable route in the future.

Thursday Mar 10, 2011 #

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

Running 41:20 [3] 6.96 km (5:56 / km) +135m 5:25 / km
shoes: Asic Gel-Torano

Skraplands run.

Wednesday Mar 9, 2011 #

Back, core and achilles 10:00 [1]
weight:78.2kg

Tuesday Mar 8, 2011 #

Back, core and achilles 10:00 [1]
weight:78.4kg

Running 29:50 [3] 4.88 km (6:07 / km) +100m 5:33 / km
shoes: Asic Gel-Torano

Mackenzie-Rowan loop. Julie wouldn't agree to some reps of the Burns St hill, so I couldn't do them myself and leave her to run on alone....

C • Burns St 1

Monday Mar 7, 2011 #

Back, core and achilles 10:00 [1]
weight:78.2kg

Sunday Mar 6, 2011 #

Running long 1:34:00 [3] 15.15 km (6:12 / km) +60m 6:05 / km
shoes: Asic Gel-Torano

Built in commitment this morning. The only household car was in use, so I was dropped at No 7 and ran home via circuits of No 7, Crusoe and then back along Bendigo Creek. No stopping early today.

Back, core and achilles 10:00 [1]
weight:76.6kg

Saturday Mar 5, 2011 #

Back, core and achilles 15:00 [1]

Real Orienteering race 51:20 [3] 6.63 km (7:45 / km) +150m 6:57 / km
spiked:9/11c shoes: Asic Gel-Torano

Easy course for a local twilight event. Took it easy, but still managed to fall over and graze myself less than a kilometre from home. Navigationally my performance was abysmal. I found myself thinking about course setting the Orientshow event instead of navigating in the here and now. Visualising an entirely different map. Not very zen.

Note

3 hours checking control sites for BendigO OrientshO.
A control burn 12 months ago, followed by the wettest year in living memory has changed the vegetation somewhat. It just adds to the navigational challenge.
I did keep the course out of the worst of it. That is except for those who will insist on red lines.

Friday Mar 4, 2011 #

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

Running 29:56 [3] 5.57 km (5:22 / km) +50m 5:09 / km
shoes: Asic Gel-Torano

Slow run out along the CREEK (apparently by Ballarat standards it qualifies as a river). Sprint intervals back. Jools ran slow back, till my routine gave her a chance to get away and then she sprinted to 'beat me home'. I failed to catch her.

Thursday Mar 3, 2011 #

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

Too much conference.

Running 43:15 [3] 7.78 km (5:34 / km) +45m 5:24 / km
shoes: Asic Gel-Torano

The commute.

Wednesday Mar 2, 2011 #

Running hills 16:50 [5] 1.67 km (10:05 / km) +185m 6:29 / km
shoes: Asic Gel-Torano

Up Black Mountain. Penance for a day of eating too much at the Outlook conference.

Running 26:50 [3] 4.33 km (6:12 / km) +45m 5:53 / km
shoes: Asic Gel-Torano

Warm up, and back down the mountain.

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