Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TheInvisibleLog

In the 31 days ending Mar 31, 2014:

activity	#	time	miles		km		+m
Running	17	9:17:59	54.56	(10:14)	87.81	(6:21)	1245
Back, core and achilles	13	5:27:00
Real Orienteering	5	4:10:49	16.07	(15:37)	25.86	(9:42)	590	52 /	61c	85%
Technical training	1	1:35:00	7.21	(13:10)	11.61	(8:11)	250
Walking	1	1:00:00	3.11	(19:19)	5.0	(12:00)	50
MTB (Not O)	2	46:25
Total	38	22:17:13	80.95		130.28		2135	52 /	61c	85%

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Monday Mar 31, 2014 #

7 AM

Back, core and achilles 25:00 [1]

8 AM

Running hills 10:50 [4] 1.68 km (6:27 / km) +155m 4:25 / km
shoes: Asics Fuji Trabuco 2 (?)

Seven Honeysuckle. Was not going to run,but back suggested it might be wise after yesterday's garden work.

Running warm up/down 12:00 [2] 1.9 km (6:19 / km)
shoes: Asics Fuji Trabuco 2 (?)

Sunday Mar 30, 2014 #

10 AM

Back, core and achilles 25:00 [1]

After an early morning message from Evan, took a solid sleep in option. Exercises were the wake-up strategy.

Saturday Mar 29, 2014 #

12 PM

Running warm up/down 21:53 [2] 3.2 km (6:50 / km) +45m 6:23 / km
shoes: Asics Fuji Trabuco 2 (?)

I drove 3 hours to last weeks event. I ran to this weeks event (and home afterwards).

1 PM

Real Orienteering race (Salomon Gully) 45:15 [3] *** 6.03 km (7:30 / km) +155m 6:39 / km
spiked:14/18c shoes: Asics Fuji Trabuco 2 (?)

Mind not on the job. Easy first control that I lost 5 minutes on. Other major error was on a moderate navigation control as well. Didn't think because I though as mapper I knew the map,and my mind was elsewhere with other people and their situation.

C • New category? 3

2 PM

Running 23:03 [3] 3.2 km (7:12 / km) +20m 6:59 / km
shoes: Asics Fuji Trabuco 2 (?)

Much slower going home.

Thursday Mar 27, 2014 #

7 AM

Back, core and achilles 25:00 [1]

6 PM

Running 29:16 [3] 5.01 km (5:50 / km) +30m 5:40 / km

Creek to Kangaroo Flat as a warm up.

Running tempo 25:23 [4] 5.02 km (5:03 / km) +10m 5:00 / km
shoes: Asics Fuji Trabuco 2 (?)

Return from KF along creek. Tried to maintain 5 min/k. Managed that for 2.5k. Sort of faded after that, dropping 30 seconds in the second half of the run. Will keep trying this one.

Wednesday Mar 26, 2014 #

7 AM

Back, core and achilles 30:00 [1]

8 AM

MTB (Not O) 19:25 [2]

6 PM

MTB (Not O) 27:00 [2]

Tuesday Mar 25, 2014 #

6 PM

Running 40:49 [2] 6.52 km (6:16 / km) +30m 6:07 / km
shoes: Asics Fuji Trabuco 2 (?)

Easy run to stretch legs with DOMS.

7 PM

Back, core and achilles 25:00 [3]

Pilates intro. Not sure it achieved anything. And the use of specialised machines seems to me to be a strategy to encourage dependence upon classes.

Sunday Mar 23, 2014 #

Event: NOL/WRE & Vic Bush State Series 3 - Eldorado - Kangaroo Crossing

9 AM

Running warm up/down 18:00 [2] 2.5 km (7:12 / km) +60m 6:26 / km
shoes: Asics Fuji Trabuco 2 (?)

10 AM

Real Orienteering race (Kangaroo Crossing) 57:27 [3] **** 5.61 km (10:14 / km) +230m 8:30 / km
spiked:11/12c shoes: Asics Fuji Trabuco 2 (?)

Thought it worth getting this one up as my first DOMA. Only 20 metres of navigational error. I seem to do well in the Eldorado terrain. I know it rewards cautious navigation. I could have run faster, but am happy with second place in 3M. Garmin connect says less than 2 metres standing still time, and I know that was at controls or in a patch of thick stuff where I was forced to retreat. I obviously ran at a consistent safe speed, which was quite a bit faster in the last quarter of the course which was preominantly open and downhill.
Which begs the question as to what is the consistent safe speed for Rowdy Flat... moderate walk?

Miracle of miracles... Garmin Connect got the climb right.

Saturday Mar 22, 2014 #

Event: NOL & Vic Bush State Series 2 - Yackandandah - Rowdy Flat

1 PM

Running warm up/down 11:30 [2] 1.9 km (6:03 / km)
shoes: Innov-8

Wore the innovates. Stupid. Blisters and sore heels resulted. Threw em out when I got back home.

2 PM

Real Orienteering race (Rowdy Flat) 1:09:39 [2] 4.95 km (14:04 / km) +50m 13:24 / km
spiked:14/18c shoes: Innov-8

Rowdy Flat. Four errors. 22 minutes of lost, which judging by the comments of others was better than par! Part of the problem was not adjusting to Leigh Privett's mapping style. I found it very hard to visualise in parts.

Friday Mar 21, 2014 #

6 AM

Running 45:14 [3] 8.22 km (5:30 / km) +40m 5:22 / km
shoes: Asics Fuji Trabuco 2 (?)

Feeling better. Not sure what was happening earlier in the week. Out along the creek to swing bridge. Got better as I ran.
Kilometer times show this very clearly
6.30
5.41
5.38
5.36
5.22
5.15
5.01
5.04

C • Got better as I ran 3

7 AM

Back, core and achilles warm up/down 25:00 [1]

Wednesday Mar 19, 2014 #

7 AM

Back, core and achilles 25:00 [1]

Tuesday Mar 18, 2014 #

7 AM

Back, core and achilles warm up/down 27:00 [1]

5 PM

Running hills 17:05 [5] 1.9 km (8:59 / km) +180m 6:06 / km
shoes: Asics Fuji Trabuco 2 (?)

Two Crusoe Hills.

Running 53:45 [3] 8.1 km (6:38 / km) +55m 6:25 / km
shoes: Asics Fuji Trabuco 2 (?)

Through Crusoe in terrain. Checked a couple of control sites. An improvement on yesterday, but still not how I think running should feel.

C • you OK? 2

Monday Mar 17, 2014 #

6 AM

Back, core and achilles 20:00 [1]

5 PM

Running 31:44 [3] 5.1 km (6:13 / km) +55m 5:54 / km
shoes: Asics Fuji Trabuco 2 (?)

Felt short of breathe throughiut the run. Plans for 10 k were ditched, and when it started raining, I headed for home by the shortest route. Felt a bit of a wimp when I thought of Evans stories or training on Lunsen in knee deep ice cold slush at single digit temperatures.

Saturday Mar 15, 2014 #

8 AM

Running 39:30 [3] 6.0 km (6:35 / km) +140m 5:54 / km
shoes: Asics Fuji Trabuco 2 (?)

Slower than last time, which was slower than the time before. Getting used to it.

9 AM

Back, core and achilles 25:00 [1]

Friday Mar 14, 2014 #

7 AM

Running 28:56 [3] 5.1 km (5:40 / km) +35m 5:29 / km
shoes: Asics Fuji Trabuco 2 (?)

Usual creek struggle

Thursday Mar 13, 2014 #

7 AM

Back, core and achilles 25:00 [1]

Wednesday Mar 12, 2014 #

7 AM

Back, core and achilles 25:00 [1]

1 PM

Running 32:20 [3] 5.47 km (5:55 / km) +40m 5:42 / km
shoes: Asics Fuji Trabuco 2 (?)

White Hills skraplands

Tuesday Mar 11, 2014 #

7 AM

Running 29:30 [3] 5.04 km (5:51 / km) +35m 5:39 / km
shoes: Asics Fuji Trabuco 2 (?)

Usual creek run

Back, core and achilles 25:00 [1]

Special attention to knee component of routine.

C • knees 2

Monday Mar 10, 2014 #

8 AM

Running 34:59 [3] 5.21 km (6:43 / km) +90m 6:11 / km
shoes: Asics Fuji Trabuco 2 (?)

A run along the cliff-tops from Cape Schank. Very pleasant. But kept the distance low out of caution over knee.

12 PM

Walking 1:00:00 [1] 5.0 km (12:00 / km) +50m 11:26 / km
shoes: Asics Fuji Trabuco 2 (?)

Walking out to Point Nepean and back before catching ferry. Very pleasant.

Sunday Mar 9, 2014 #

10 AM

Real Orienteering race (Baw Baw) 51:09 [3] 5.25 km (9:45 / km) +110m 8:49 / km

Event at Mt Baw Baw. I was an unusual competitor in that I dreaded the downhill, and there was a lot of it. But I finished the course which surprised me.

Wednesday Mar 5, 2014 #

Note
(injured)

Runners knee again. Surprising how such a minor condition can be so painful.

C • feel better soon! 5

Tuesday Mar 4, 2014 #

6 PM

Running 44:54 [3] 5.64 km (7:58 / km) +210m 6:43 / km
shoes: Mizuno Wave Ascend 8

Perhaps my last run up Black Mountain from Caswell Drive. Had hoped to make it without a rest. Failed that on two counts. Stopped at the bottom of the last set of steps before the top track turns left. And at the top of those steps the way was barred by control burn exclusions. Will have to come back and do it again when I am in a little better shape.

Sunday Mar 2, 2014 #

8 AM

Technical training 1:35:00 [3] 11.61 km (8:11 / km) +250m 7:23 / km
shoes: Mizuno Wave Ascend 8

Control site checking and long leg running in Crusoe for May event. I like my long leg. The route I chose today was over two kilometres. I became a little confused at the end.

C • long leg 9

Saturday Mar 1, 2014 #

9 AM

Real Orienteering race (Guys Hill) 27:19 [3] *** 4.02 km (6:48 / km) +45m 6:26 / km
spiked:13/13c shoes: Mizuno Wave Ascend 8

Ran Terry's course on the new mini map at Guys Hill, prior to shadowing beginners. Thought I navigated and ran well, but I was well beaten. I am not quite at the point where I will excuse myself for my age.

1 PM

Running warm up/down 7:18 [2] 1.1 km (6:38 / km) +15m 6:13 / km
shoes: Mizuno Wave Ascend 8

Control collection

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