Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TheInvisibleLog

In the 31 days ending Dec 31, 2016:

activity	#	time	miles		km		+m
Walking	6	12:27:00	29.76	(25:06)	47.9	(15:36)	200
Running	18	10:40:59	59.25	(10:49)	95.35	(6:43)	2070
Back, core and achilles	11	5:10:00
Real Orienteering	1	14:00	1.49	(9:23)	2.4	(5:50)	50
Total	33	28:31:59	90.5		145.65		2320

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Saturday Dec 31, 2016 #

8 AM

Running tempo 25:28 [4] 5.0 km (5:06 / km) +25m 4:58 / km
shoes: Grey Kayano

Anonymous parkrun. Would like to think the two minutes gained from last weekend is due to improved fitness. But it isn't.

C • They cant have got it right 3

Friday Dec 30, 2016 #

Walking 3:07:00 [3] 11.4 km (16:24 / km) +200m 15:05 / km
shoes: Salamon Blue

With Ilka from Golden Point to the Tunnel via Byers Back Track, then back mostly along the Lederderg River. Experimented on camera by only taking a fisheye cap lens. Worked surprisingly well, except for the lack of suitable polarising filter.

Thursday Dec 29, 2016 #

8 AM

Running warm up/down 24:00 [2] 3.65 km (6:35 / km) +10m 6:29 / km
shoes: Grey Kayano

Running intervals 9:43 [4] 2.0 km (4:52 / km)
shoes: Grey Kayano

Two by 1k intervals in Rosalind Park. Happy to finally be under 5 min/k. But I was spent after two of these. And soaked with sweat. A particularly steamy morning.

Wednesday Dec 28, 2016 #

Running 27:16 [3] 3.3 km (8:16 / km) +255m 5:58 / km
shoes: Salamon Blue

Three Specimen Hills. I didn't feel two minutes faster than last week.

8 AM

Back, core and achilles warm up/down 35:00 [1]

Monday Dec 26, 2016 #

Running long 1:10:44 [3] 9.54 km (7:25 / km) +265m 6:31 / km
shoes: Grey Kayano

Marne via diagonal track

C • Horehound Ridge 2

Sunday Dec 25, 2016 #

8 AM

Back, core and achilles 20:00 [1]

9 AM

Running race 27:30 [4] 5.0 km (5:30 / km) +25m 5:22 / km
shoes: Grey Kayano

Anonymous Park Run.

C • Anonymous? 3

Friday Dec 23, 2016 #

7 AM

Running warm up/down 22:20 [2] 3.38 km (6:36 / km)
shoes: Grey Kayano

8 AM

Running tempo 11:20 [3] 2.0 km (5:40 / km)
shoes: Grey Kayano

Rosalind Park

Thursday Dec 22, 2016 #

Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +30m 6:21 / km
shoes: Grey Kayano

Walking 1:20:00 [1] 4.5 km (17:47 / km)

7 AM

Running tempo 10:10 [4] 2.0 km (5:05 / km) +10m 4:58 / km
shoes: Grey Kayano

Wednesday Dec 21, 2016 #

8 AM

Running hills 29:19 [4] 3.3 km (8:53 / km) +255m 6:24 / km
shoes: Grey Kayano

Three Specimen Hill circuits.

Tuesday Dec 20, 2016 #

Walking 2:30:00 [1] 10.0 km (15:00 / km)

Monday Dec 19, 2016 #

Back, core and achilles 35:00 [1]

6 PM

Running 41:22 [3] 6.26 km (6:36 / km) +85m 6:11 / km
shoes: Grey Kayano

Modified skraplands

Sunday Dec 18, 2016 #

Running 29:00 [3] 5.0 km (5:48 / km) +25m 5:40 / km
shoes: Grey Kayano

Back, core and achilles 35:00 [1]

Friday Dec 16, 2016 #

Note
(sick)

Thursday Dec 15, 2016 #

Running hills 15:27 [4] 2.5 km (6:11 / km) +190m 4:29 / km
shoes: Grey Kayano

Ten honeysuckle. Not up to Crusoe Range yet.

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Grey Kayano

7 AM

Back, core and achilles 35:00 [1]

Wednesday Dec 14, 2016 #

7 AM

Back, core and achilles 35:00 [1]

9 AM

Running 54:00 [3] 8.25 km (6:33 / km) +20m 6:28 / km
shoes: Grey Kayano

Tuesday Dec 13, 2016 #

7 AM

Back, core and achilles 25:00 [1]

Monday Dec 12, 2016 #

6 AM

Running 1:16:36 [3] 8.9 km (8:36 / km) +300m 7:22 / km
shoes: Grey Kayano

Watson to Majura summit. No stopping for a walk on the climb.

9 AM

Back, core and achilles 25:00 [1]

Sunday Dec 11, 2016 #

7 AM

Running 59:00 [3] 8.0 km (7:23 / km) +300m 6:13 / km
shoes: Grey Kayano

Majura summit

9 AM

Back, core and achilles 20:00 [1]

Saturday Dec 10, 2016 #

7 AM

Back, core and achilles 20:00 [1]

Friday Dec 9, 2016 #

7 AM

Walking 1:30:00 [1] 7.0 km (12:51 / km)
shoes: Grey Kayano

Mapping

10 AM

Walking 2:30:00 [1] 10.0 km (15:00 / km)
shoes: Grey Kayano

Heathcote GC. Not bad. The course that is. My game... shocking.

Sunday Dec 4, 2016 #

8 AM

Running 43:00 [3] 6.57 km (6:33 / km) +85m 6:09 / km
shoes: Grey Kayano

Sufficiently recovered from illness to try a run, but not the 12 ks on offer from the serious crew. Usual skraplands run... well almost. Closed areas forced a detour or two. Might have to put this on hold for a while to await the fall of grass seeds.

12 PM

Real Orienteering race (Mandurang Pony Club) 14:00 [4] 2.4 km (5:50 / km) +50m 5:17 / km
shoes: Grey Kayano

Novelty event at the club end of year presentations. This event was a WINNER! Consensus is we need to do this again. Rules as follows-

20 minute score event with a mass start.
20 controls.
Teams of five.
Only the last valid visit to a control site scores for that control.
You can only visit a control site once.
If you are back late none of your control visits will count.

The inspiration was shared games of Quake playing Catch the Flag in our earlier days. Similar forms of behaviour to Quake were observed- camping, stalking, ambushing, feinting. No-one fully appreciated the tactics initially. My race consisted of a visit to the toilet after the mass start, and a jog to my planned most distant control. Once tehre, I hid in the scrub and watched an opponent hide in another piece of scrub. I wasn't sure if he knew I was there, but he did. I had timed my return run and punched the control with only seconds left on my count down. Opponent was waiting till I punched, but waited too long. I then ran back hard, punching three other controls on the way. I was confident that anyone punching after me on these needed to be a faster runner, and only one of them was. Arrived back and punched with no seconds to spare. The last 10 seconds was a frantic sprint with a verbal countdown in my ears.

Lest anyone think this is just for hard core, the person who collected the most valid controls was the four year old wandering around with his grandma. They visited a number of controls very close to the finish, and the more serious runners generally misjudged their time and were unable to visit them, or if they did, were back late and disqualified. You need insurance tactics in this game.
EXCELLENT game design by Peter Forbes.
This was followed by presentations and lunch. Notable winners based on popular vote-
Black Crow- Julie and I for both arriving in Qld without our compasses or SI sticks.
Noodle Award- twelve entries but almost unanimously voted to Karina Cherry.
http://doma.orienteering.asn.au/show_map.php?user=...
Best Leg- 10 entrants with a closely contested result. The winning margin was one vote. Winner was Ilka Barr's long leg on course 2 at the Bendigo Bush 15. Close behind were a leg on our Kooyoora State Series (Andrew Cameron), a leg at a local event on Chewton (Shayne Hill) and a leg on Tarrengower (Julie Flynn).

Saturday Dec 3, 2016 #

8 AM

Walking 1:30:00 [1] 5.0 km (18:00 / km)

In retrospect it probably wasn't a good idea to play golf whilst recovering from viral infection that has affected my balance. I only landed on the fairway from one of my 18 tee shots. Still, to make the most of a bad lot, I submitted my third and final card to get a handicap assessment. Looking forward to an easy start to Stableford comps. If this gets out I will be called a BANDIT.

Friday Dec 2, 2016 #

Note
(sick)

Some sort of virus. Letting go after last weekends events?
Good news of the day is that orienteers across the world have voted for the best orienteering course of the year. First place to a French event on very technical terrain presented at 1:7,500. Second place to technical terrain in Italy/Sovenia also mapped at 1:7,500. This is notable as the current rules of the IOF say that maps at this scale are 1:7,500 are not suitable for international orienteering. Well, I would say the punters have spoken. The IOF Mapping Commission is wrong.
http://news.worldofo.com/2016/11/30/course-of-the-...

Thursday Dec 1, 2016 #

Note

Orienteering news of the day. Finland is now covered by one orienteering map (well 80%). Three enthusiasts and open access to lidar data. And a degree of obsession matched with great computing skill.
Pity it can't happen in Victoria.
http://www.mapant.se/fi/about.php

C • Mapant 3

8 AM

Back, core and achilles 25:00 [1]

Running hills 14:44 [4] 2.5 km (5:54 / km) +190m 4:16 / km
shoes: Grey Kayano

Ten ascents of Honeysuckle St

Running warm up/down 15:00 [2] 2.7 km (5:33 / km)
shoes: Grey Kayano

Descents and to and from home.

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