Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TheInvisibleLog

In the 31 days ending Mar 31, 2012:

	activity	#	time	miles		km		+m
	Running	12	7:46:02	45.75	(10:11)	73.63	(6:20)	1130
	MTB (Not O)	17	6:05:14	75.9		122.15
	Walking	3	5:05:00	9.32		15.0		300
	Back, core and achilles	16	4:10:00
	Real Orienteering	2	1:46:49	6.77	(15:46)	10.9	(9:48)	320	13 /	16c	81%
	Course setting	1	10
	Total	50	24:53:15	137.75		221.68		1750	13 /	16c	81%
averages - weight:77.4kg

3:15

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» now

Saturday Mar 31, 2012 #

Event: Bendigo Orientshow

Note

(NOTE TO SELF READ THIS IN 2014)

LESSONS FROM ORIENTSHOW

1. Sometimes one map change is not enough.
2. Skip the classic race altogether.
3. Try not to use an enlarged 1:15000 map, even of granite.
4. Time penalties for mispunches.
4. Always double check everything about the last control placed in the field.
5. Make the hagaby the longer race, not the orientshow
6 Put a nth rose on the map. It keeps some people happier (and a scale)
7 Forgot this one for the moment
8 Remember to have a pee and a drink sometime during the day.

C • Thanks 13

Course setting (Korong Spur) 10 [3]

Friday Mar 30, 2012 #

1 AM

Note

NOTE FOR SELF WHEN THINKING OF THE NEXT ORIENTSHOW

The final night setting up the event files should be two nights.
1. Download and input the competitors into three event files
2. Allocate hire sticks for those with old sticks
3. Seed the competitors
4. Seed the variations.
5. Match the competitors with variants.
6. Place maps in plastic bags with hires sticks so that variant, name and stick number match the OE file.

So set the closing date on the Tuesday.

C • Closing date 4

Thursday Mar 29, 2012 #

7 AM

Back, core and achilles 15:00 [1]

10 AM

Note

Placing orientshow controls which took over 5 hours. Saturday morning may well have other commitments. Now a night spent building the event files.

3 PM

Running (Rough hills) 45:00 [3] 3.7 km (12:10 / km) +270m 8:55 / km
shoes: Innov-8

After placing the controls, the run. Up the West spur and along to the summit. Then down the south face and traverse along beneath the Spurloin cliff line (climbers will know what I refer to, for the rest, its the big slabs on the south-west of the mountain). I think it would be pretty tough as orienteering terrain across the steepest part of the face. But below the steep face there is good terrain, about a square kilometre. Given the orientshow is happening in a fifth of that area, I foresee some more mapping in retirement (retirement date being anything from 4 months to three years time depending upon matter beyond my control). It may be the only time I ever get to use traditional analog photogrammetry (left over from mapping the north of the mount). After that the temptation will be to link with the rest of the map. The east and west sides provide good connections of reasonable terrain.

Wednesday Mar 28, 2012 #

7 AM

Back, core and achilles 15:00 [1]

1 PM

Running warm up/down 27:00 [2] 4.5 km (6:00 / km)

Tuesday Mar 27, 2012 #

7 AM

Back, core and achilles 20:00 [1]

8 AM

MTB (Not O) 16:30 [4] 7.55 km (2:11 / km)

5 PM

MTB (Not O) 20:45 [3] 8.1 km (2:34 / km)

6 PM

Running 46:15 [3] 7.71 km (6:00 / km) +45m 5:50 / km

Monday Mar 26, 2012 #

7 AM

Back, core and achilles 15:00 [1]

Roller pain... but it seems to work.

8 AM

MTB (Not O) 18:10 [3] 8.1 km (2:15 / km)

6 PM

MTB (Not O) 36:30 [3] 10.0 km (3:39 / km)

Sunday Mar 25, 2012 #

Note

Dear Neil

READ THIS IN EARLY 2013!!!!!!!

Don't organise an Orientshow this year.
Too much work. Too much aggravation.
It's stupid. Really. Easter 2013 will be simple in comparison.

C • Dear Neil 24

3 PM

Running warm up/down 57:00 [2] 9.72 km (5:52 / km) +50m 5:43 / km
shoes: Innov-8

Running to manage back stiffness. Hardly raised the pulse rate though. Glutes too tight for anything faster.

4 PM

Back, core and achilles 15:00 [1]

I know why retirement was invented. I'll need to retire soon just to find time to fit in all the remedial exercises that seem to become compulsory
as one ages.
First it was back exercises to manage back pain.
Next it was core exercises to assist with same.
Then it was eccentric calf stretches for Achilles tendonitis.
Then it was stretching for tight leg muscles.
Now a rolling cylinder for deep massage.

Friday Mar 23, 2012 #

6 PM

Running 40:11 [2] 6.88 km (5:50 / km) +45m 5:39 / km
shoes: Innov-8

Trial run along creek.

Thursday Mar 22, 2012 #

6 PM

MTB (Not O) 24:30 [2] 8.1 km (3:01 / km)

Wednesday Mar 21, 2012 #

Note
(sick)

C • (sick) 2

7 AM

Back, core and achilles 15:00 [1]

8 AM

MTB (Not O) 21:05 [3] 8.1 km (2:36 / km)

Tuesday Mar 20, 2012 #

Note
(sick)

Monday Mar 19, 2012 #

Note
(sick)

Sunday Mar 18, 2012 #

Note
(sick)

Saturday Mar 17, 2012 #

Walking 1:30:00 [1] 8.0 km (11:15 / km)
shoes: Innov-8

This is what the garmin said using autopause.
Seven hours out mapping in Crusoe. Half a square kilometre done, and six more square kilometres to go. I think todays field work included the most complex terrain on the map, so rather than 12 more days of work, I am expecting seven or eight. LiDAR speeds up the mapping!

Friday Mar 16, 2012 #

7 AM

Back, core and achilles 20:00 [1]

8 AM

MTB (Not O) 16:19 [3] 7.5 km (2:11 / km)

Thursday Mar 15, 2012 #

7 AM

Back, core and achilles 15:00 [1]

8 AM

MTB (Not O) 16:35 [3] 7.5 km (2:13 / km)

Tried to keep up with a visiting German road specialist out on his morning training ride. Red lights were cooperative for a while.

5 PM

MTB (Not O) 21:15 [2] 8.1 km (2:37 / km)

Wednesday Mar 14, 2012 #

7 AM

Running 38:46 [3] 6.9 km (5:37 / km) +40m 5:28 / km

Along the creek and back. Must take me 20 minutes to warm up these days - 2 minute negative split.

8 AM

Back, core and achilles 15:00 [1]
weight:77.4kg

Tuesday Mar 13, 2012 #

7 AM

Back, core and achilles 15:00 [1]

8 AM

Note

Googled my AP log of travails setting up Orientshow last year. Reminded myself of the inability to get OE2011 to import from condes, and the problems with forked courses and OE. Need to get it sorted out in the next few days as will have no time next week.

MTB (Not O) 19:15 [3] 8.1 km (2:23 / km)

5 PM

MTB (Not O) 24:25 [3] 8.6 km (2:50 / km)

Monday Mar 12, 2012 #

9 AM

Note

Spent five hours checking sites, tagging, test running and spot remapping out at Mt Korong. Now a few nights at the screen will be needed to get Orientshow 2012 under control.
Highlight of the day was this control site and associated control description..

From Orientshow 2012

C • utter bastard. 12

12 PM

Running 15:00 [2] 2.3 km (6:31 / km) +40m 6:00 / km
shoes: Innov-8

Running the novice and moderate controls for Orientshow weekend.

6 PM

Running 42:15 [3] 6.9 km (6:07 / km) +115m 5:39 / km
shoes: Innov-8

Locked gate skraplands.

Sunday Mar 11, 2012 #

11 AM

Real Orienteering race (Chinamans Flat) 1:06:20 [3] **** 6.5 km (10:12 / km) +220m 8:44 / km
spiked:13/16c shoes: Innov-8

An improved performance on the previous day. Managed 10 spikes in a row before my hubris control. The classical Greeks gifted the word for just this situation and they hadn't even invented orienteering. There I was thinking 10 down without a mistake and only six to go... perfect race coming up. Until control 11. And control 13.

1 PM

Note

I had one of those stairwell moments. Realising what I could have said before leaving the room. Only this time it was an unexpected award. Somehow my name is going to appear on the Services to VOA trophy. I should have thanked everyone and just suggested it was a fitting end to an exceptional year. Those in the know would have had a chuckle.
So, for the record,
1. I was totally surprised.
2. It was ironic and I felt a little embarrassed on account of the irony. Events in the latter part of last year led me to reduce my contribution to the sport this year. So receiving this award as well as the Bendigo Vera Shelton (jointly) is perhaps unjust given my somewhat selfish choice of direction. Part of my embarrassment is the knowledge of others who continue to contribute at a high level. Current and past presidents come to mind.
3. Irony 2. The last four recipients have been Bendigo members.
4. I wonder if the events of the latter part of last year had not come to pass, perhaps someone else's name would' deservedly be on the trophy.
5. Thank you to those who made the decision and kept it away from my ears. I think I have some points to earn this year to justify the trophy. Mapping is my chosen arena. Lots of time alone in the forest. I can't do too much damage out there.

C • psychological 1

Saturday Mar 10, 2012 #

9 AM

Back, core and achilles 15:00 [1]

The spine needed this.

2 PM

Real Orienteering (Surface Hill) 40:29 [3] 4.4 km (9:12 / km) +100m 8:16 / km
shoes: Innov-8

Highly enjoyable event and highly stupid performance. Took seven controls to get into the art of navigation. My last technical race was Yackandandah last October and I clearly didn't improve on that sad performance.
Great that Roch made a map of this area. Looking forward to returning and looking even more enthusiastically for Watsons Gully to appear on a map. Hopefully some LiDAR will appear to ease the task for Roch.

Thursday Mar 8, 2012 #

2 PM

MTB (Not O) 24:30 [2] 8.1 km (3:01 / km)

Wednesday Mar 7, 2012 #

7 AM

Running 25:00 [3] 4.0 km (6:15 / km) +100m 5:33 / km
shoes: Innov-8

Tuesday Mar 6, 2012 #

7 AM

Running warm up/down 27:00 [3] 5.0 km (5:24 / km) +30m 5:15 / km

Running hills 17:45 [4] 2.0 km (8:53 / km) +210m 5:49 / km
shoes: Innov-8

Black mountain ascent. A little slower than previous years. But just pleased with a continuous run with no stops

C • continuous run 2

Monday Mar 5, 2012 #

7 AM

Back, core and achilles 15:00 [1]

8 AM

MTB (Not O) 20:30 [2]

6 PM

Walking 35:00 [1]

Aranda environs at slow speed

Note
(injured)

Tried to run but hamstring suggested another day of rest.
Maybe tomorrow. Black Mountain beckons.

Sunday Mar 4, 2012 #

Back, core and achilles 15:00 [1]

Note
(injured)

Walking 3:00:00 [3] 7.0 km (25:43 / km) +300m 21:11 / km
shoes: Innov-8

Lidar Map Walk. If you can't run, this is a good alternative.

From Lidar Report

C • Shows the amount of detail ... 1

Saturday Mar 3, 2012 #

Note
(injured)

A good day to be unable to run.

9 AM

Back, core and achilles 15:00 [1]

Friday Mar 2, 2012 #

7 AM

Back, core and achilles 15:00 [1]

8 AM

MTB (Not O) 20:30 [2]

5 PM

MTB (Not O) 20:35 [3] 8.1 km (2:32 / km)

7 PM

Running 58:00 [2] 8.92 km (6:30 / km) +130m 6:04 / km
shoes: Innov-8

Mixed Specimen Hill-Skraplands. I obviously aggravated the hamstring injury yesterday when I deluded myself it was recovere3d. The second half was a real struggle tonight.

8 PM

Note
(injured)

Thursday Mar 1, 2012 #

7 AM

Back, core and achilles 15:00 [1]

8 AM

MTB (Not O) 20:15 [3] 8.1 km (2:30 / km)

6 PM

MTB (Not O) 23:35 [3] 8.1 km (2:55 / km)

Hard work into the teeth of the gale.

7 PM

Running 26:50 [4] 5.1 km (5:16 / km) +55m 5:00 / km
shoes: Innov-8

Went out easy into the wind, and did intervals on the return. First in quite a few weeks.

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