Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TheInvisibleLog

In the 31 days ending May 31, 2013:

activity	#	time	miles		km		+m
Running	20	13:20:13	74.6		120.06		1525
Walking	1	3:20:00	4.35	(45:59)	7.0	(28:34)
Real Orienteering	2	2:05:35	10.81	(11:37)	17.4	(7:13)	322	24 /	26c	92%
MTB (Not O)	1	47:00
Back, core and achilles	1	15:00
Total	25	19:47:48	89.76		144.46		1847	24 /	26c	92%

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Friday May 31, 2013 #

1 PM

Running warm up/down 44:00 [2] 6.6 km (6:40 / km) +20m 6:34 / km
shoes: Saloman silly lace shoes

Easy run along Epsom creek path.

As a further note on my observations about the overwhelming demands of organising big carnivals using volunteer labour.. Its not just a local issue.

http://www.nopesport.com/news/1539-volunteers-need...-

" My friends in Piemonte, Italy are organising the World Masters OC in Sestriere in early August.

The Piemonte orienteers are a very small, but select band, and they are desparate to find volunteers (experienced orienteers) who may be able to help. There would be no help towards the travel to Sestriere, but full board in a hotel and team kit would be provided.

The dates are 1st -11th August, and anyone interested can choose between doing all 12 days, or Aug 1-6 or Aug 6-11.

The organisers are looking for people who can help with a large orienteering event, anything from accreditation, to start & finish, to erecting the arenas. "

1 PM

Running 37:00 [2] 5.7 km (6:29 / km) +25m 6:21 / km
shoes: Saloman silly lace shoes

White Hills run. Felt old.

Tuesday May 28, 2013 #

1 PM

Running warm up/down 18:15 [2] 2.8 km (6:31 / km)
shoes: Saloman silly lace shoes

Running hills 12:59 [4] 2.1 km (6:11 / km) +180m 4:20 / km
shoes: Saloman silly lace shoes

Wellsford Hill - 14 reps. Faster than last week by a margin.

Monday May 27, 2013 #

12 PM

Running warm up/down 44:00 [2] 6.6 km (6:40 / km) +10m 6:37 / km
shoes: Saloman silly lace shoes

Really slow run, dictated by sore knee from a fall on the weekend.

C • hope the knee 2

Saturday May 25, 2013 #

Walking 3:20:00 [1] 7.0 km (28:34 / km)
shoes: Saloman silly lace shoes

Mt Staplylton circuit... the real circuit. Not for the faint-hearted.
Preceded by a little rock climbing in which I demonstrated I have forgotten how.
The interest was that this was with a visitor from Singapore/US who also resides on AP (Chenritzo on AP). Apparently my name comes up when you search for Arapiles on this site. We had a good day out with Ching Hua experiencing the best short walk in Victoria. She also took a few photos of Julie and I!
Details here.
http://www.attackpoint.org/log.jsp/user_10150

From 2013-05-25

10 AM

Note

Climbing.. A taste.

From 2013-05-25

Friday May 24, 2013 #

Running hills 13:37 [4]
shoes: Saloman silly lace shoes

14 Wellsford ascents.

12 PM

Running warm up/down 18:20 [2]
shoes: Saloman silly lace shoes

Approach, descents, retreat.

Thursday May 23, 2013 #

5 PM

Running 27:49 [3] 4.6 km (6:03 / km) +40m 5:48 / km
shoes: Saloman silly lace shoes

Short run along Bendigo Creek. Seems work and medical conditions between them have been eating my runs last few days. Strange feeling this evening. Almost like I was running well.

Tuesday May 21, 2013 #

12 PM

Running warm up/down 21:20 [2] 3.6 km (5:56 / km) +10m 5:51 / km
shoes: Saloman silly lace shoes

Running tempo 14:16 [5] 3.0 km (4:45 / km)
shoes: Saloman silly lace shoes

Time trial along Epsom Creek.

C • proving a point?! 3

Sunday May 19, 2013 #

Note

Spent a few hours this morning in emergency rather than orienteering. Looks like my problem is relatively benign, but for a while the tests were for retinal detachment. Instead its something called Posterior Vitreous Detachment. Sounds a lot worse than it is, which mildly annoying and highly distracting.

C • I'm very glad it wasn't ret... 1

Saturday May 18, 2013 #

1 PM

Running 1:40:00 [2] 8.8 km (11:22 / km) +460m 9:01 / km
shoes: Saloman silly lace shoes

Shadowing Ilka as she checked control sites for her event on Tarrengower on the QB. Nice courses. The climb isn't as l as it can be on this map, there is some route choice and a couple of very challenging controls.
Mid way through I started having vision problems. These included lots of small black dots across my full field of vision. That's not what you need when you are trying to read lots of small black dots on a granite map. At that point it was up to Ilka to do the fine navigation. Had a quiet afternoon and evening from then on. Off to hospital the next morning when a sleep didn't improve thin.

Friday May 17, 2013 #

5 PM

Running 57:00 [3] 9.5 km (6:00 / km) +85m 5:45 / km
shoes: Saloman silly lace shoes

Bendigo Creek to Kangaroo Flat

Thursday May 16, 2013 #

7 AM

Back, core and achilles 15:00 [1]

12 PM

Running 38:00 [3] 6.7 km (5:40 / km) +25m 5:34 / km
shoes: Saloman silly lace shoes

Epsom Creek track

Wednesday May 15, 2013 #

1 PM

Running 12:27 [3] 3.7 km (3:22 / km) +240m 2:32 / km
shoes: Saloman silly lace shoes

12ascents of Wellsford 'Hill'. Will need to find a bigger hill eventually.

Running warm up/down 16:30 [2] 0.78 km (21:09 / km) +5m 20:30 / km
shoes: Saloman silly lace shoes

Hill descents and approach.

Tuesday May 14, 2013 #

12 PM

Running warm up/down 36:00 [2] 6.0 km (6:00 / km)
shoes: Saloman silly lace shoes

Easy run through the remains of the original White Hills.

Monday May 13, 2013 #

1 PM

Running tempo 40:06 [4] 8.0 km (5:01 / km)
shoes: Saloman silly lace shoes

Penance for not doing a run on Sunday, and for being slow on Saturday. Jogged over to the creek and did two there and back trips, which works out at 8 k exactly. Had hoped to break 5 min/k, but failed in this by six seconds. Perhaps two or three seconds were lost in the three 180 direction changes. Will try it again in a couple of weeks.
PS At this speed, I may be just able to keep up with Julie.

C • At this speed, I may be just able to keep up with Julie 2

C • Update - no I can't 5

Running warm up/down 16:00 [2] 2.6 km (6:09 / km)
shoes: Saloman silly lace shoes

Sunday May 12, 2013 #

Note

4 hours. Mapping Devonshire reef. After 7 hours of field work I came to the realisation I need to redraw the map from scratch rather than updating the existing mam. Walked 10.2 kilometres.

Saturday May 11, 2013 #

12 PM

Real Orienteering race (Fiddlers Green) 1:00:15 [4] *** 8.7 km (6:56 / km) +72m 6:39 / km
spiked:10/11c shoes: Saloman silly lace shoes

Fiddlers Green 7.3k straight line.
Again, one minor blemish that may have lost 10 seconds. Other than that, regulation spiking. I'm just unfit and over mass. Over 8 min/k is unacceptable. And my contact lens shifted at one point in the race. It took a minute or so to sort it out.

Friday May 10, 2013 #

MTB (Not O) 47:00 [2]

5 PM

Note

Mapping 1 hour.

Thursday May 9, 2013 #

Note

Mapping 1 hour

12 PM

Running 38:00 [3] 6.9 km (5:30 / km) +15m 5:27 / km
shoes: Saloman silly lace shoes

Epsom Ck

Wednesday May 8, 2013 #

1 PM

Running hills 10:30 [4] 1.5 km (7:00 / km) +130m 4:53 / km
shoes: Saloman silly lace shoes

Wellsford Hill repetitions. Gentle reintroduction to hill repetitions.
Almost too warm for this ... and its mid-May.

Running warm up/down 16:00 [3] 2.8 km (5:43 / km)
shoes: Saloman silly lace shoes

Tuesday May 7, 2013 #

Note

Mapping 1 hour. When visibility is good, you don't notice distortions in a map due to the limitations of analog photogrammetry. But when visibility is low, and you are converting a map at 1:15k to a 1:5k scale, suddenly every minor distortion becomes major. Tried to do a rubber sheet transformation with only limited success. Bottom line... I am having to redraw all the sluice detail on the southern end of New Saint Mungo using the lidar output as a base map.
Spent 45 minutes in the terrain after work. Covered one hundredth of a square kilometre. I hope this is the slowest it gets.

C • 0.01 sq km 2

12 PM

Running 36:12 [3] 6.4 km (5:39 / km) +70m 5:22 / km
shoes: Saloman silly lace shoes

Wellsford Extended

Monday May 6, 2013 #

1 PM

Running 37:52 [3] 6.4 km (5:55 / km) +70m 5:37 / km
shoes: Saloman silly lace shoes

Welsford extended

Sunday May 5, 2013 #

Note

Didn't get round to running today. Spent 2 hours on the computer working on base maps, four hours in the field and an hour drawing. Its something quite different for Bendigo. The fire regrowth is uneven. Some parts are thick. Some are almost untouched. Gold mine relics are generally clear, thjough the approach to them might not be. Most tracks and water channels are quite passable, but sometimes inescapable for some distance (see photo below). My plans for the orientshow have changed a little. First race will be an orientshow at 1:2,500. Yet to make that map. The second will be a 5k mass start event with a phi loop or two. That will allow me to use this area. Lots of opportunity for route choice legs now. No third race.

Saturday May 4, 2013 #

1 PM

Real Orienteering (Mandurang) 1:05:20 [4] *** 8.7 km (7:31 / km) +250m 6:34 / km
spiked:14/15c shoes: Saloman silly lace shoes

Mandurang. 7.7 k course.
Spiked 14 of 15, and the only missed control was a loss of less than 10 seconds. Mostly straight lined, with the occasional small deviation concession to a hill here and there. I think I know the area too well, or I am still in NZ dunes and moraine mode, but much of Bendigo's spur gully seems rather simple. Its still a test of fitness though and I didn't do as well on that score. I had hoped to break 60 minutes, but was 5 short of that. 7.45 a kilometre. Pretty ordinary, or maybe I am ageing.

Friday May 3, 2013 #

6 PM

Running 1:02:30 [3] 9.5 km (6:35 / km) +70m 6:21 / km
shoes: Brookes 10

Bendigo Creek

Wednesday May 1, 2013 #

1 PM

Running 31:30 [3] 5.48 km (5:45 / km) +70m 5:24 / km
shoes: Brookes 10

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