Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TheInvisibleLog

In the 31 days ending Jul 31, 2015:

activity	#	time	miles		km		+m
Running	18	10:09:47	60.06	(10:09)	96.65	(6:19)	1177
Back, core and achilles	23	9:20:00
Real Orienteering	6	6:26:20	25.12	(15:23)	40.42	(9:33)	1160	91 /	110c	82%
Walking	1	2:30:00	5.28	(28:24)	8.5	(17:39)
Technical training	1	55:42	4.9	(11:22)	7.89	(7:04)	95
Total	49	29:21:49	95.36		153.46		2432	91 /	110c	82%

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Friday Jul 31, 2015 #

7 AM

Back, core and achilles 25:00 [3]

5 PM

Running 26:00 [3] 4.2 km (6:11 / km) +45m 5:53 / km
shoes: ASICS 21 Green

Run filling in time whilst leaving car parked at station waiting for arrival of spouse-bearing train.

Wednesday Jul 29, 2015 #

7 AM

Back, core and achilles 25:00 [1]

5 PM

Running hills 31:50 [4] 5.1 km (6:15 / km) +200m 5:13 / km
shoes: ASICS 21 Green

Ten repetitions of Honeysuckle St hill before Balkan music night.

Tuesday Jul 28, 2015 #

7 AM

Back, core and achilles 25:00 [1]

1 PM

Running tempo 24:56 [4] 4.33 km (5:45 / km) +30m 5:34 / km
shoes: ASICS 21 Green

Run around the Wellsford Hill tracks.

C • Not long now 2

Monday Jul 27, 2015 #

4 PM

Running 29:03 [3] 5.08 km (5:43 / km) +30m 5:33 / km
shoes: ASICS 21 Green

Crusoe locale. Started thinking of making a viewshed layer for the map... viewshed from the route normally travelled by Myles in his ute. He doesn't get out of it. More of the map might be useable than we have thought.

Sunday Jul 26, 2015 #

9 AM

Back, core and achilles 20:00 [3]

3 PM

Running 54:20 [3] 7.78 km (6:59 / km) +150m 6:22 / km
shoes: ASICS 21 Green

Took a break on the drive back to run the walking track through the Cyanide Dam map with Julie. This really is lovely terrain.

Saturday Jul 25, 2015 #

10 AM

Real Orienteering race (Mt Majura West) 1:17:42 [4] *** 7.08 km (10:58 / km) +280m 9:10 / km
spiked:16/17c shoes: ASICS 21 Green

A lightning trip to Canberra for a family celebration in Watson. And the orienteering started 500 metres from the door! This was a course in two halves, Part was begnign semi paddock terrain, and part was tough slopes on Mt Majura. Leg 8 was intimidating. Chose to contour for the practice. Unsure if it was the fastest, but kept right on the line and spiked the control. Le13 was intimidating for different reasons. Straight down the Mountain. You didn't want to overshoot.

Naturally, I missed the Bendigo event, but I test ran an early course last Sunday. Two very contrasting terrains in terms of steep and flat.

Thursday Jul 23, 2015 #

7 AM

Back, core and achilles 25:00 [1]

6 PM

Real Orienteering (Diamond Hill) 1:26:14 [2] **** 8.41 km (10:15 / km) +180m 9:16 / km
spiked:14/16c shoes: ASICS 21 Green

Evening training run by myself. Jim set the course and the training was last night, but I was busy. North Diamond Hill is rough terrain underfoot, so I took it very carefully so as not to twist ankles or aggravate PF. It was navigating by headtorch by the third control. At the end I turned the car headlights on and they seemed so weak compared to the bright LED I was running by. No major nav blunders, just a couple of in circle errors, one cause by not seeing the tape.

Wednesday Jul 22, 2015 #

7 AM

Back, core and achilles 25:00 [1]

1 PM

Running warm up/down 23:35 [2] 4.01 km (5:53 / km) +15m 5:46 / km
shoes: ASICS 21 Green

Easy run to unfreeze a back issue that developed after last nights run. Moral... do not run from the supermarket carrying groceries in a bag.

Tuesday Jul 21, 2015 #

7 AM

Back, core and achilles 25:00 [1]

5 PM

Running 30:50 [3] 5.0 km (6:10 / km) +25m 6:01 / km
shoes: ASICS 21 Green

Monday Jul 20, 2015 #

7 AM

Back, core and achilles 25:00 [1]

Sunday Jul 19, 2015 #

10 AM

Technical training 55:42 [4] 7.89 km (7:04 / km) +95m 6:40 / km
shoes: ASICS 21 Green

Test run one of the courses for next week. Nostalgic return to old home bush and my first mapping project. I won't put up the quick route for now, but given the course was 7.3 and the actual distance was 7.9, you can surmise that there are few reasons to leave the red line.

Saturday Jul 18, 2015 #

8 AM

Back, core and achilles 25:00 [1]

12 PM

Running warm up/down 5:47 [3] 1.0 km (5:47 / km) +5m 5:39 / km
shoes: ASICS 21 Green

1 PM

Real Orienteering race (Wildflower Drive) 42:34 [4] *** 6.14 km (6:56 / km) +100m 6:25 / km
spiked:5/9c shoes: ASICS 21 Green

5.6k straight line. 7.40 per k straight line.
Wildflower Drive with tracks removed frommap. The challenge was the return run through the flat and subtle slope below the ridge. Despite the low spike rate, the total error time was small.

C • 7 2

2 PM

Running warm up/down 12:00 [2] 1.3 km (9:14 / km) +25m 8:25 / km
shoes: ASICS 21 Green

Control collection

Thursday Jul 16, 2015 #

8 AM

Back, core and achilles 15:00 [1]

12 PM

Running warm up/down 7:00 [2] 1.15 km (6:05 / km) +10m 5:50 / km
shoes: ASICS 21 Green

Running tempo 27:29 [4] 5.0 km (5:30 / km) +35m 5:19 / km
shoes: ASICS 21 Green

Tuesday Jul 14, 2015 #

7 AM

Back, core and achilles 25:00 [1]

Monday Jul 13, 2015 #

7 AM

Back, core and achilles 25:00 [1]

Sunday Jul 12, 2015 #

8 AM

Back, core and achilles 25:00 [1]

11 AM

Running long 1:18:40 [3] 11.9 km (6:37 / km) +100m 6:21 / km
shoes: ASICS 21 Green

Had no intention of running this far when I started.Too breaks to stretch foot, and decide whether to do more. Flat and even ground certainly makes a difference. Once I was over 9 kilometers, decided I might as well try for the 50 k weekly target I had at the start of the week. Made it there. Could probably have run further, but discretion on a couple of counts indicated this was a good time to stop.

Saturday Jul 11, 2015 #

Real Orienteering (Sedgwick) 51:55 [3] *** 6.1 km (8:31 / km) +300m 6:50 / km
spiked:6/6c shoes: ASICS 21 Green

Two great orienteering experiences in one week. And they couldn't have been more different. On Wednesday it was clear weather in the dark with 50 controls in 5 kilometres with little climb. Control picking within the red circle. Today it was orienteering in the daylight, steady rain and 6 controls in 5 kilometres and some brutal climb. Long distance orienteering all about route choice.
I enjoyed the whole experience, even the weather. But two legs stood out. Leg 4 was the classic for this map.. a downhill leg following branching spurs. I am not aware of any major noodles here, but I know it cause quite a degree of insecurity for some. The other was the 1.6 kilometre leg 6. I arrived at control 5 with two others. We all climbed the initial hill out of the control, and then.. pop... all of us went different directions. Andrew I think went wide north. It had much less climb, but I am unsure if the extra distance made this worthwhile. I went central spur because I thought it was the safest navigationally and hoped it would be the fastest running. The other runner went down the right gully. This turns out to have been fast running so was probably the best option unless you missed the correct exit. Look forward to more courses like this one, especially on this map which so perfectly lends itself to long distance course setting style.

8 PM

Back, core and achilles 25:00 [1]

Friday Jul 10, 2015 #

7 AM

Back, core and achilles 25:00 [1]

1 PM

Running 29:05 [3] 5.1 km (5:42 / km) +35m 5:31 / km
shoes: ASICS 21 Green

Again, the run didn't feel like an effort. This week I have felt like some fitness is starting to return. Am considering marking the plantar fasciitis as resolved on the injury log. This is an admission that by the age of 60, if an injury has resolved enough to let you run regularly, then it is as resolved as you can expect. Its still in the background, and I know that doing too much on any one day will unresolve it very quickly. No llamas in pyjamas for me.

Thursday Jul 9, 2015 #

7 AM

Back, core and achilles 25:00 [1]

6 PM

Running warm up/down 39:26 [2] 6.0 km (6:34 / km) +15m 6:29 / km
shoes: ASICS 21 Green

Low aspiration run.

Wednesday Jul 8, 2015 #

7 AM

Back, core and achilles 25:00 [1]

6 PM

Real Orienteering (Diamond Hill) 1:17:20 [2] ***** 6.59 km (11:44 / km) +90m 10:59 / km
spiked:40/50c shoes: ASICS 21 Green

Sometimes i feel its just perfect living in Bendigo. Like when you are on a 50 control night orienteering training course after work mid week. When you can see pits and mounds all around in the torch beam and the breath is condensing in front as you run. Great fun. Even managed to hit 40 controls pretty clean. Muffed ten.

C • Bendigo 3

Tuesday Jul 7, 2015 #

7 AM

Back, core and achilles 25:00 [1]

5 PM

Running warm up/down 12:00 [2] 2.08 km (5:46 / km) +2m 5:44 / km
shoes: ASICS 21 Green

Running intervals 25:38 [5] 5.22 km (4:55 / km) +5m 4:53 / km
shoes: ASICS 21 Green

Returned to Lake Neangar after a four year absence. Back into repetitions of the lake, split by plantar and achilles stretching. The combination worked pretty well and I was relatively symptom free. Haven't maintained this speed in a while, but it is telling that I am 30 seconds a kilometre slower than when I used to run here.
Kilometre splits were 4.59, 4.56, 4.53, 4,48, 4.50.
I was clearly slowing on the last lap so called it quits at that point.

Monday Jul 6, 2015 #

7 AM

Back, core and achilles 25:00 [1]

6 PM

Running hills 7:43 [5] 0.91 km (8:29 / km) +155m 4:35 / km
shoes: ASICS 21 Green

Seven camp hills.

Running 39:00 [3] 6.3 km (6:11 / km) +10m 6:09 / km
shoes: ASICS 21 Green

Sunday Jul 5, 2015 #

11 AM

Walking 2:30:00 [1] 8.5 km (17:39 / km)

Mapping and checking for upcoming event.

Saturday Jul 4, 2015 #

9 AM

Back, core and achilles 25:00 [1]

1 PM

Real Orienteering race (One Tree Hill) 50:35 [3] *** 6.1 km (8:18 / km) +210m 7:04 / km
spiked:10/12c shoes: ASICS 21 Green

One Tree Hill. My first run on Chris remap of the area. Its a different feel compared to the old map. A couple of marginal errors. Just not as fast as I used to be. Must be Chris's mapping. ;-)

3 PM

Running warm up/down 18:20 [2] 1.8 km (10:11 / km) +75m 8:26 / km
shoes: ASICS 21 Green

Control collection. The extra distance over course 2 means I have a marginally sore heel tonight. This was an experiment to see if I am up to course 1 yet. No I am not.

Friday Jul 3, 2015 #

7 AM

Back, core and achilles 25:00 [1]

Thursday Jul 2, 2015 #

7 AM

Back, core and achilles 25:00 [1]

12 PM

Running tempo 37:50 [4] 6.44 km (5:52 / km) +55m 5:38 / km
shoes: ASICS 21 Green

Took it a bit harder on the extended Wellsford circuit. I don't think I could knock much off this time at the moment. Was close to blowing up a few times.

Wednesday Jul 1, 2015 #

7 AM

Back, core and achilles 25:00 [1]

6 PM

Running hills 6:15 [4] 0.65 km (9:37 / km) +110m 5:13 / km
shoes: ASICS 21 Green

Five Camp Hills.

Running 43:00 [3] 6.3 km (6:50 / km) +45m 6:35 / km
shoes: ASICS 21 Green

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