Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TheInvisibleLog

In the 31 days ending Mar 31, 2015:

activity # timemileskm+m
  Back, core and achilles27 12:30:00
  Running18 12:08:47 66.41(10:58) 106.87(6:49) 1825
  MTB (Not O)18 9:03:30
  Real Orienteering4 3:11:14 15.12(12:39) 24.34(7:51) 48570 /75c93%
  Walking3 2:30:00 6.21(24:08) 10.0(15:00)
  Swimming1 28:00 0.43(1:04:22) 0.7(40:00)
  Total64 39:51:31 88.18 141.91 231070 /75c93%

«»
3:03
0:00
» now
SuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTu

Tuesday Mar 31, 2015 #

Note
(rest day)

Plantar still sore
7 AM

Back, core and achilles 25:00 [1]

Monday Mar 30, 2015 #

Note
(rest day)

Taking a rest today. At this point it makes more sense to test the feasibility of three days of consecutive runs on Day 3 of Easter. If I try now it might just mean no Easter.
7 AM

Back, core and achilles 25:00 [1]

Sunday Mar 29, 2015 #

11 AM

Real Orienteering race (Eppalock) 43:58 [4] *** 5.91 km (7:26 / km) +120m 6:45 / km
spiked:12/14c shoes: ASICs Kayano 21 Grey

The Victorian relays. A total contrast to the previous day with high visibility and fast terrain. I didn't enjoy it nearly as much, though it was not a bad event by any stretch.
I made an error in the parallel gullies around the first control. One gully out but quickly recovered.
Made a second error on the second last control. This was due to the last kilometre being run in some pain as the feet went into PF mode. It was really hard to concentrate. I couldn't have managed a course any longer than this 5 k job. I imagine I will be in this condition at the end of Easter Day 2. Day 3 is an unknown. I haven't run three consecutive days since the first week of February.
On the bright side. The pain in my foot banished thoughts of the pain in my back.

Saturday Mar 28, 2015 #

8 AM

Real Orienteering (New Saint Mungo) 56:49 [4] **** 6.32 km (8:59 / km) +130m 8:09 / km
spiked:23/25c shoes: ASICs Kayano 21 Grey

I wasn't going to miss today's event. It was ticked long ago as one of the highlights of my orienteering year, together with events such as the double Middle Championship later in the year at Creswick. It was my first chance to compete on the map after mapping it 18 months ago. The vegetation has thickened a little in parts, but it is still useable. Some observations-
1. Having field worked the map, I made the usual mappers mistake in a couple of places of being over confident.
2. The low visibility and narrow leads makes for challenging navigation. It requires precision to find the leads through the green, and the green punishes you for over confidence or imprecision. I paid in a few spots.
3. Its probably the most challenging map close to Bendigo. Prior to the fire it was lightning fast but the clear visibility meant most route choices were red lines and mistakes were few. As it thickened after the fire I expected the area would become unuseable. I was wrong.

And I survived this race with only minimal after effects in the foot from the PF syndrome. But that is only day 1 in a sequence.


9 AM

Back, core and achilles 25:00 [1]

10 AM

MTB (Not O) 15:00 [2]

Only logging this to make a point. In order to avoid parking challenges mid Saturday morning in Bendigo, I decided it was a good idea to ride my bike in. Only 7-8 minutes each way. It wasn't a good idea. Even a short ride like this re aggravated the back issue, and I was back to where it felt at the start of this recovery phase. Definitely no more bike until at least post Easter. And that standing invitation to a Great Victorian Bike Ride. Very very unlikely ever.

Friday Mar 27, 2015 #

7 AM

Back, core and achilles 25:00 [1]

Thursday Mar 26, 2015 #

6 AM

Back, core and achilles 30:00 [1]

Running warm up/down 29:32 [2] 4.6 km (6:25 / km) +15m 6:19 / km
shoes: ASICs Kayano 21 Grey

7 AM

Running tempo 15:27 [4] 3.01 km (5:08 / km) +15m 5:00 / km
shoes: ASICs Kayano 21 Grey

Clearly limited by back issues. 27 seconds slower than last week. Every time I tried a little harder, back complained.

Wednesday Mar 25, 2015 #

7 AM

Back, core and achilles 30:00 [1]

Tuesday Mar 24, 2015 #

Note

Back problems. Riding is on hold.

Note
(injured)

Back issues
7 AM

Running hills 27:56 [4] 3.24 km (8:37 / km) +270m 6:05 / km
shoes: ASICs Kayano 21 Grey

Specimen Hill Circuit by three. Gained a minute on last week.

Back, core and achilles 30:00 [1]

Monday Mar 23, 2015 #

Note
(rest day)

7 AM

Back, core and achilles 30:00 [1]

Sunday Mar 22, 2015 #

8 AM

Back, core and achilles 30:00 [1]

9 AM

MTB (Not O) 32:30 [3]

To Crusoe, a little harder than previous weeks.
10 AM

Running long 1:25:52 [3] 13.0 km (6:36 / km) +150m 6:15 / km
shoes: ASICs Kayano 21 Grey

Last long run before Easter. I lasted it, but it was a close thing at the midway point. My non troublesome foot suddenly became very troublesome with PF symptoms. Rather than hobble 5 kilometres back to the bike, I strapped it up in the same manner as I had strapped the other foot before the run. After that and a small rest it was trouble free. Lesson for Easter. If you want to last three days, strap both feet.
The time was a surprise- 35 seconds per kilometer faster than last week. The only slower 1 k split was the last one by 2 seconds.Given the previous three weeks had all been at about the same speed, this was a pleasant outcome for the pain.
12 PM

MTB (Not O) 31:45 [2]

Ride home. No push in the legs at all. Almost did a positive split with the ride to Crusoe, and this was the downhill direction.

Saturday Mar 21, 2015 #

Running warm up/down 8:30 [2] 1.2 km (7:05 / km) +5m 6:56 / km
shoes: ASICs Kayano 21 Grey

1 PM

Real Orienteering race (Guys Hill) 41:39 [4] *** 6.24 km (6:40 / km) +75m 6:18 / km
spiked:24/24c shoes: ASICs Kayano 21 Grey

Golden Sandshoe for 2015. Desired result was not winning and I achieved it by a substantial margin.


Friday Mar 20, 2015 #

7 AM

Back, core and achilles 30:00 [1]

8 AM

MTB (Not O) 22:30 [2]

6 PM

MTB (Not O) 27:20 [2]

Thursday Mar 19, 2015 #

6 AM

Back, core and achilles 30:00 [1]

7 AM

Running warm up/down 23:04 [3] 3.8 km (6:04 / km) +15m 5:57 / km
shoes: ASICs Kayano 21 Grey

Timed the 1k splits in this warm up pretty well.
6.51, 6.06, 5.51, 5.26

Running tempo 15:00 [4] 3.01 km (4:59 / km) +15m 4:52 / km
shoes: ASICs Kayano 21 Grey

Not sure if the improvement over last week is due to training effect or better pacing. Splits 5.04, 5.05, 4.49
It is a sign of the times that i am today excited over speeds less than 5 min/k. It wasn't that long ago it was the aspiration to be under 4 mins/k.
8 AM

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: ASICs Kayano 21 Grey

9 AM

MTB (Not O) 22:40 [2]

Leaden legs after the tempo run. But a good warm down.

Tuesday Mar 17, 2015 #

7 AM

Back, core and achilles 25:00 [1]

Running hills 28:57 [4] 3.24 km (8:56 / km) +270m 6:18 / km
shoes: ASICs Kayano 21 Grey

Specimen Hill circuit by three.
The hills didn't appear as steep or as long as previous runs on this circuit. I was even a little faster than last time. Maybe there is a limited training effect taking place.

Monday Mar 16, 2015 #

Note
(rest day)

Time to respect the PF.
7 AM

Back, core and achilles 25:00 [1]

Sunday Mar 15, 2015 #

Note

swimming,.. ? Piked. Its heading towards wet suit season already.
C • piked 2
8 AM

Back, core and achilles 25:00 [1]

9 AM

MTB (Not O) 39:00 [2]

To Crusoe back blocks.
10 AM

Running long 1:33:17 [3] 13.01 km (7:10 / km) +150m 6:47 / km
shoes: ASICs Kayano 21 Grey

Marne Circuit. Lasted 12 kilometres before feet started complaining. Interesting the difference on and off track running makes. Yesterdays event was mostly off track and the feet started complaining at six kilometres. Exactly the same speed as last week.

12 PM

MTB (Not O) 25:00 [1]

Home with a strong tail wind.

Saturday Mar 14, 2015 #

8 AM

Back, core and achilles 30:00 [1]

MTB (Not O) 1:01:30 [2]

Very pleasant morning for a ride.
12 PM

Running warm up/down 10:00 [2] 1.7 km (5:53 / km) +40m 5:16 / km
shoes: ASICs Kayano 21 Grey

1 PM

Real Orienteering race (Diamond Hill) 48:48 [4] *** 5.87 km (8:19 / km) +160m 7:19 / km
spiked:11/12c shoes: ASICs Kayano 21 Grey

Lost ten seconds on the first and accurate after that. Those ten seconds almost cost me a personally significant placing.
Two local bush events so far this year. Both have been on parts of the newly remapped Diamond Hill (Chris Creely). New course setter today as well. All in all, its a good sign of the Bendigo Club's sustainablility. But as Galvo was collecting Rockhopper point claims today, I noted that neither significant mapping or new course setters is allocated points. Seems an oversight to me.


Friday Mar 13, 2015 #

7 AM

Back, core and achilles 30:00 [1]

Thursday Mar 12, 2015 #

6 AM

Back, core and achilles 30:00 [1]

7 AM

Running warm up/down 29:47 [3] 4.6 km (6:28 / km) +20m 6:20 / km
shoes: ASICs Kayano 21 Grey

8 AM

Running hills 15:37 [3] 3.01 km (5:11 / km) +10m 5:06 / km

Same speed as Saturday. Exactly.

MTB (Not O) 19:30 [3]

5 PM

MTB (Not O) 30:45 [2]

Wednesday Mar 11, 2015 #

Note
(rest day)

Opened up a small split on the bottom of my foot. No exercise today.

Tuesday Mar 10, 2015 #

6 AM

Back, core and achilles 30:00 [1]

7 AM

Running hills 29:19 [4] 3.24 km (9:03 / km) +270m 6:23 / km
shoes: ASICs Kayano 21 Grey

Three repeats of my Specimen Hill circuit. Garmin climb measurement a fail... 18 metres rather than 270 according to lidar.

Monday Mar 9, 2015 #

9 AM

Back, core and achilles 30:00 [1]

5 PM

MTB (Not O) 50:00 [3]

To Crusoe and return after swim. Bike with cleaned cassette and chain, trued wheels and new tyres is clearly faster than before.

Swimming 28:00 [2] 0.7 km (40:00 / km)

Swam a little bit further than last time. The water is a little bit cooler than last times and the chop a little higher. Quite refreshing though at the end of the day.

Sunday Mar 8, 2015 #

7 AM

Back, core and achilles 30:00 [1]

8 AM

MTB (Not O) 33:00 [2]

Off to Crusoe Pines.

Running long 1:32:07 [3] 12.83 km (7:11 / km) +150m 6:47 / km
shoes: ASICs Kayano 21 Grey

A Marne loop of sorts including an uninterrupted run up the big ascent from the north. Pleased at not stopping to walk. Also pleased I lasted 12 kilometres on harder Bendigo ground. Cut the run short at the 12k point as I could tell any further would not be a sensible idea.
11 AM

MTB (Not O) 28:00 [2]

Ride home. Interrupted by a flat tyre and then a young lady driver who first cut me off and then made a rude gesture out of the car window. Not sure what brings this sort of behaviour on. Perhaps its a class thing. I took the situation without getting upset, but I will allow myself a moment of class prejudice in return at this point. I think recreational cycling by adults is associated with mid to higher levels of the SES scale. I make no claim this is actually true, but I think there is a perception there amongst what I might call the bogan element. Kangaroo Flat has its share of this stratum.
C • I.. 3

Saturday Mar 7, 2015 #

8 AM

Back, core and achilles 30:00 [1]

9 AM

Running tempo 15:37 [4] 3.0 km (5:12 / km) +10m 5:07 / km
shoes: ASICs Kayano 21 Grey

Tempo, but at a slower pace than earlier in the week. Looking for that sustainable point. As I thought, close to 5.10.

Running warm up/down 28:12 [3] 4.61 km (6:07 / km) +20m 5:59 / km
shoes: ASICs Kayano 21 Grey

Friday Mar 6, 2015 #

7 AM

Back, core and achilles 30:00 [1]

8 AM

MTB (Not O) 22:00 [3]

5 PM

MTB (Not O) 30:00 [2]

Thursday Mar 5, 2015 #

7 AM

Back, core and achilles 30:00 [1]

7 PM

Running warm up/down 25:50 [2] 4.1 km (6:18 / km) +20m 6:09 / km
shoes: ASICs Kayano 21 Grey

Running tempo 10:03 [5] 2.0 km (5:02 / km)
shoes: ASICs Kayano 21 Grey

Went out too hard early and the rest of this part of the run was spent trying to recover at speed. As a result, slower than last week.

Wednesday Mar 4, 2015 #

7 AM

Back, core and achilles 30:00 [1]

Tuesday Mar 3, 2015 #

6 AM

Back, core and achilles 30:00 [1]

7 AM

Running hills 37:40 [4] 4.1 km (9:11 / km) +150m 7:46 / km
shoes: ASICs Kayano 21 Grey

This route is either up or down, No flat running here. In all 20 hills climbed. Garmin Connect says 29 metres climb in total. As if each hill was 1.5 metres in height. Will have to refer to the unused O-map.
8 AM

MTB (Not O) 22:00 [2]

Felt too dead in the legs to push the ride. The hills took a bit of a toll.
6 PM

MTB (Not O) 31:00 [2]

Monday Mar 2, 2015 #

8 AM

Back, core and achilles 15:00 [1]

11 AM

Walking 45:00 [1] 3.0 km (15:00 / km)
shoes: ASICs Kayano 21 Grey

Recovery walk on one of the trails at Mount Richmond National Park. Great place for running. Soft open trails. Gentle relief. Shaded. Will come back here when I am not having a rest day.
2 PM

Walking 45:00 [1] 2.0 km (22:30 / km)
shoes: ASICs Kayano 21 Grey

Another trip to the Brians Road lava flow at Mt Eccles National Park. Today was dry and I was somewhat more convinced that holding an orienteering event here would be plausible. Took quite a few photos. Click on the photo below to go to the album.

Bryans Road 2015

Sunday Mar 1, 2015 #

8 AM

Back, core and achilles 20:00 [1]

9 AM

Running long 1:42:00 [3] 14.77 km (6:54 / km) +230m 6:24 / km
shoes: ASICs Kayano 21 Grey

First long run in over six months. Soft trails and lovely scenery helped keep me going. It was only the last couple of kilometres I started to feel my PF. Anyone looking for a weekend of gentle trails to run in a cool coastal climate could do a lot worse than Cape Nelson. Most enjoyable running in a long time. A perfect antidote to Bendigo's hard surfaces. Add nearby Mount Richmond and Cape Bridgewater and you have a great summer running weekend.

2 PM

Walking 1:00:00 [1] 5.0 km (12:00 / km)
shoes: ASICs Kayano 21 Grey

Blowholes environ and along the cliff top to the Springs. Lost energy with about 500 metres to go. Next time.

« Earlier | Later »