Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TheInvisibleLog

In the 31 days ending May 31, 2011:

activity

time

miles

Running

9:28:07

56.29

(10:06)

90.59

(6:16)

1580

Real Orienteering

6:57:07

32.55

(12:49)

52.39

(7:58)

1355

11 /

11c

100%

Back, core and achilles

2:00:00

Total

18:25:14

88.84

142.98

2935

11 /

11c

100%

averages - weight:78.8kg

1:50

0:00

» now

Monday May 30, 2011 #

Back, core and achilles 10:00 [1]

Running 26:33 [3] 7.12 km (3:44 / km)
shoes: Asic Gel-Torano

Lake Weroona.

Running intervals 10:53 [4] 2.5 km (4:21 / km)
shoes: Asic Gel-Torano

Sunday May 29, 2011 #

Running 42:41 [3] 6.62 km (6:27 / km) +130m 5:52 / km
shoes: Asic Gel-Torano

Skraplands, interrupted by a drop in on the Gold Mines to check the new music scene. I was afraid I would smell bad, but Roy Webb told me not to worry as he was surrounded by musicians....

Back, core and achilles 10:00 [1]

Note

Its a fine line between home maintenance and renovation. I'm not sure which side I am on any more.

Saturday May 28, 2011 #

Real Orienteering race (Mandurang) 56:32 [3] *** 7.57 km (7:28 / km) +165m 6:44 / km
spiked:11/11c shoes: Asic Gel-Torano

Mandurang. Straight line 6.6k.
A run in the forest, the highlights of which came just before and just after the race. Before the race I heard that Galvo had taken a strained ankle to the physio and strained the other ankle whilst doing comparative exercises for the physio. After the race Nigel was waiting to see my time and was disappointed to see he failed to pip me by 12 seconds. I think it was his own doing rather than my speed.

Running 20:30 [2] 2.2 km (9:19 / km) +50m 8:22 / km
shoes: Asic Gel-Torano

Control collection.

Back, core and achilles 10:00 [1]

Friday May 27, 2011 #

Note

My loggings are becoming sparser. But I can see I am not alone. The number of people appearing from my watch list is just the same. Its winter again.

Back, core and achilles 10:00 [1]

Tuesday May 24, 2011 #

Running 44:00 [3] 7.5 km (5:52 / km) +60m 5:38 / km
shoes: Asic Gel-Torano

Run in the dark.

Sunday May 22, 2011 #

Running warm up/down 33:30 [2] 5.2 km (6:27 / km) +170m 5:32 / km
shoes: Pretty blue mizuno trail shoes

Raining in Bendigo. Drove to Warby to sort out some landowner permission and check the assembly area is unchanged after the wet year. The assembly area is unchanged, but the terrain looks quite a bit greener. Methinks navigation will be more challenging this year.

It was still summer over there so I decided to enjoy the same weather as yesterday and go for a short run in the Killawarra forest at a temperature of 21 degrees while it was 14 in Bendigo!. Met the rain at Benalla on the drive home.

C • And 2

Saturday May 21, 2011 #

Real Orienteering race (Bendigo Diggings) 1:48:13 [3] 15.99 km (6:46 / km) +225m 6:19 / km

The local Endur-O. There were options of 6, 4 or 2 hours. I took the latter. At my last control I had a bit of time up my sleeve, but no feasible options, so an early finish was all I could do. Ended up getting same score, distance and almost same time as julie. If we ever do a rogaine again, we remain well matched.

Friday May 20, 2011 #

Running 28:00 [3] 4.8 km (5:50 / km) +60m 5:29 / km
shoes: Asic Gel-Torano

Wednesday May 18, 2011 #

Note

From the minutes of the recent VOA Board meeting"
'• 2011 finances are looking ok, with the levy income increasing.'
I wonder if changes in the street-O scene will change this assessment. Please assess and comment.

C • Context 3

Sunday May 15, 2011 #

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

Real Orienteering race (Glenluce) 1:36:55 [3] 11.31 km (8:34 / km) +340m 7:27 / km
shoes: Asic Gel-Torano

Hard work today. It seemed harder than usual but maybe that's my fault for running up as an M45. Not much to report on the navigation side. Only one blemish in the circle, running past a small cliff that was mapped as white but has turned somewhat green after the wet year. It lost me a minute. I think I picked the route choices, but there weren't that many times this mattered. The interest for route gadget will be 9--10 on course 3. It was also on course 4 and probably others (111 - 114). I took the road and it suited me in my state, though early in the course I may have gone direct.

Noticed that the M21A runners reverted to Australian elite form, with many calling it quits after their first loop. I can understand it in a way. Drab grey day, hard work and the big selection trial is next week. It was probably an error of fixturing to make this a long.

C • form? - I disagree 4

Saturday May 14, 2011 #

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

Running warm up/down 13:00 [2] 1.9 km (6:51 / km) +35m 6:16 / km

To starts

Real Orienteering (Deadmans Flat) 59:30 [4] 5.9 km (10:05 / km) +215m 8:32 / km
shoes: Asic Gel-Torano

Just to add to the prevailing sentiment, an excellent course. After some disappointing hagabys on this map over the past few years, this course was all one could ask for... classic middle distance. I took it moderately, with the coming races in mind, and made about a minute in errors. Reasonably happy with that. Might have avoided those errors if Ihad run the course I was expected to run as a 56 year old and had a 1:7,500 scale map. The 1:10,000 version is pretty hard on older eyes.
An image of the course is attached. I particularly appreciated the route choice puzzle on 11 and 14.

From Temp

Real Orienteering race 27:30 [5] 3.25 km (8:28 / km) +100m 7:20 / km
shoes: Asic Gel-Torano

It was a physical challenge to come up for the sprint in the afternoon. But at least the map was readable at 1:5,000! Racing was fast and pressured, with close start intervals. Matthew B and James R came through me in a train. I hung on for grim life for a couple of controls. Then the course turned back up the hill for the return journey. By then James was out of sight. But I regained all I had lost to Matthew and some more. I hope it encourages him to some training. Shouldn't have a 56 year old run through you when it gets tough. ;-) Still 30 seconds behind Roch. Should be happy with that, but I aren't.

From Temp

C • A fit 6 year old at that. 1

Note

Greg Tamblyn ran a survey today asking what structure people wanted for the fixture next year. I doubt much will come from it. But the fixture this weekend will be revealing when we get to see the attendance. In effect, there are two experiments.
Experiment 1: Do people prefer just Sunday orienteering, or two days over a weekend. About 60 people ran today at Fryerstown. I understand about 120 are entered for tomorrow. The final figure may be different, These figures suggest a 50/50 preference split.
Experiment 2: An event on Fryerstown ran by a Melbourne club competed against a local Bendigo event. It will be interesting to compare the numbers at both events. Can we afford to run competing events with limited volunteer time? Can we afford not to with a parochial local approach prevailing?

Last snippet of news. Street-O secession from OV, catalysed by decisions at the OA conference.Will be interesting to see what impact this has on OA.

C • secession 8

Wednesday May 11, 2011 #

Back, core and achilles 10:00 [1]

Running warm up/down 11:30 [2] 2.0 km (5:45 / km)
shoes: Asic Gel-Torano

Running tempo 20:47 [4] 4.3 km (4:50 / km) +45m 4:36 / km
shoes: Asic Gel-Torano

Why does the rain choose to start 5 minutes into the run and stop within sight of the finish?

C • because 2

Tuesday May 10, 2011 #

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

Running hills 37:15 [3] 5.79 km (6:26 / km) +145m 5:43 / km
shoes: Asic Gel-Torano

Run included 8 circuits of the Cathedral precinct, going up Short St. Its easier than Punishment Hill.

Sunday May 8, 2011 #

Running 45:00 [3] 7.25 km (6:12 / km) +50m 6:00 / km
shoes: Asic Gel-Torano

Two ressy loop.

Saturday May 7, 2011 #

Real Orienteering race (Sedgwick) 1:08:27 [4] 8.37 km (8:11 / km) +310m 6:54 / km
shoes: Asic Gel-Torano

7.1k straight line.
Sedgwick.
No errors to speak of, which is to be expected given how tardy the time was. Not sure why but I had no go in the legs.

Running 30:25 [2] 2.7 km (11:16 / km) +130m 9:05 / km
shoes: Asic Gel-Torano

Collecting controls. Took the distant ones and converted my Saturday event into the weekend long run. Really really hard to lift the legs by this stage of the day.

Friday May 6, 2011 #

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

Running 42:19 [3] 7.1 km (5:58 / km) +70m 5:41 / km
shoes: Asic Gel-Torano

Darkness in the back street of golden Square.

Wednesday May 4, 2011 #

Back, core and achilles 10:00 [1]
weight:79.2kg

Running hills 17:30 [4] 2.66 km (6:35 / km) +155m 5:06 / km
shoes: Asic Gel-Torano

Ten ascents of Honeysuckle St. Better option than punishment hill, and its closer to home.

C • That's keen 4

Running warm up/down 16:15 [2] 2.66 km (6:07 / km)
shoes: Asic Gel-Torano

Approach and descents of hill.

Tuesday May 3, 2011 #

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

7 AM

Running 31:49 [3] 5.12 km (6:13 / km) +90m 5:43 / km
shoes: Asic Gel-Torano

Golden Square environs. Tried so called punishment hill from four directions. The now traditional western approach is too steep for descent in my opinion. The north and east are trivial. From Wade street south the climb is greater but the gradient more moderate. That is the hill for reps.

Monday May 2, 2011 #

Back, core and achilles 10:00 [1]
weight:77.8kg

Sunday May 1, 2011 #

Running long 1:36:10 [3] 13.17 km (7:18 / km) +390m 6:22 / km
shoes: Asic Gel-Torano

The Eastern Loop and the Long Spur Loop from the Kooyoora campsite. Was ready to call it quits soon after ten k mark. But I had some climb to do. Walked the last climb up to the upper car park from the lower.

Followed by olive picking at Bridgewater.

C • The Puffing Billy run would... 3

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