Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TheInvisibleLog

In the 7 days ending Apr 1, 2007:

	activity	#	time	miles		km		+m
	Running	6	2:53:38	21.25	(8:10)	34.2	(5:05)	240
	Real Orienteering	1	1:28:08	8.35	(10:34)	13.43	(6:34)	285	24 /	31c	77%
	Back, core and achilles	4	40:00
	MTB (Not O)	1	37:00	6.37	(5:49)	10.25	(3:37)	50
	Total	7	5:38:46	35.96		57.88		575	24 /	31c	77%
averages - sleep:7.3 weight:79kg

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Sunday Apr 1, 2007 #

Running warm up/down 26:12 [2] 4.6 km (5:42 / km) +40m 5:28 / km
(rest day) shoes: Mizuno Wave Ascent II

A day to run the way the body wanted to run. Which as it turned out, was very very slow. Julie left much earlier for her last pre-marathon long run. We crossed paths towards the end of her run. While running together, I had to increase my pace to keep up.

Saturday Mar 31, 2007 #

Running warm up/down 6:00 [2] 1.0 km (6:00 / km) +35m 5:06 / km
shoes: Mizuno Wave Ascent II

Real Orienteering race (Smiths Reef) 33:09 [4] *** 5.34 km (6:12 / km) +140m 5:29 / km
spiked:13/17c shoes: Mizuno Wave Ascent II

Kirstens first training race, a 'sprint'. At 4.7 k straight line distance, thats some 'sprint'. Still, it was set for fast flow through controls and moderate navigation. I tried to run in the spirit of a sprint, and proceeded to make mistakes.. thumbing errors and missing controls. That they were placed on the ground didn't help me.... shows I was navigating for the flag, not the feature. But you can expect to see flags a long way off on this map. When I slowed back to standard race pace, it all came together again.

Real Orienteering race (Smiths Reef) 54:59 [3] *** 8.09 km (6:48 / km) +145m 6:14 / km
spiked:11/14c shoes: Mizuno Wave Ascent II

Kirsten had set up four by 2k loops as a start course. I didn't want to run an 8 k course, but had realised I needed a smany controls as I could get, so ran the controls as two large loops and skipped the returns into the start area.
Still messy on a few controls, reminding me not to be too confident come Easter. One major parallel error. Couldn't see how I could have made that mistake. Comparing notes with Ev afterwards, he made the same error, but approaching from the ridge, rather than gully. Maybe its a joint delusion, but we think the map might be just a little off. I'll check it next time.
Afterwards went mapping some more of peg leg gully.
Good fun on Kirstens courses, so was surprised when she told me it was her first course setting. Made me appreciate the chances that our Bendigo series gives for course setting. Most of our juniors have had experience by the time they leave Bendigo.

Friday Mar 30, 2007 #

Back, core and achilles 10:00 [1]
weight:79.6kg (injured)

Hoping to feel up to some running this evening.

Running 43:57 [3] 8.5 km (5:10 / km) +70m 4:58 / km
shoes: Mizuno Wave Ascent II

Started slow. 5.45 pace. Gradually sped up. But when I got to 4.30 the hammy started quivering. So had to slacken off to 5.00 pace. Felt ok then.
Made the disappointing discovery i am in the Easter sart list as an M55. I didn't think I looked that old. Have asked for a reallocation, thereby giving some poor administrator an unwanted increment to their workload.

C • M55E 4

Thursday Mar 29, 2007 #

Back, core and achilles 10:00 [1]
slept:7.3 weight:79.2kg (injured)

MTB (Not O) 37:00 [2] 10.25 km (3:37 / km) +50m 3:31 / km

BARR'S 4B RECOVERY PROGRAM
Stage two of the famous Barr's 4B recovery program.
BROAD BEANS, Bike and Back to running.
Whether you eatthe beans or use them as a freezer pack is your choice. Oxoman does both with the SAME pack. I'm impressed.

The bike ride was fun, out on White's Ruins tracks, finishing pretty much dark. I reckon a Night, Nude, MTBO World Championship would be great. Lots of stacks, lots of injuries to the MTBOs and it would be a great spectator event because there would be no lycra and no-one could see the riders anyway!

C • Nude MTBO 2

Wednesday Mar 28, 2007 #

Running warm up/down 28:30 [3] 5.75 km (4:57 / km) +10m 4:55 / km
shoes: Mizuno Wave Ascent II

Battlegrounds and bio-rythyms
Lake neangar. Right at the start the body said.. no, not tonight. I tried to ignore it. First circuit was notable for the sore ankles. This normally passes after 10 minutes. First circuit was at record slow pace of 6.25. For the record, that was over a minute slower than my easy warm-up lap on Monday night. And tonight didn't feel easy.
Ignored the ankle and timne and did a second circuit. That was only 6.00. Ankle felt better by then. So tried just a little bit harder... 5.30. Ok, lets get at least up to the speed of my rest circuit on Monday night. 4.50 and it hurt. Body wins. Decided that 5th lap was the last lap, just a warm down. No point in even trying any more. But body wouldn't even accept that. Half way through the warm down my left hamstring suddenly tightened and I knew even a jog from there was stupid. So in the end, the body won. Went home and introduced my hammy to the frozen braod bean pack.
Hard to believe how much difference two days can make. I think I'm starting to believe in bio-rythyms. I'll beleive the complaining body a little more readily as well over the next week leading up to Easter.

C • At least it wasn't the frozen ... 5

Tuesday Mar 27, 2007 #

Running warm up/down 14:42 [2] 2.6 km (5:39 / km) +40m 5:15 / km
shoes: Mizuno Wave Ascent II

Running tempo 29:30 [4] 6.0 km (4:55 / km) +35m 4:47 / km
shoes: Mizuno Wave Ascent II

I needn't have worried. Yesterday's 'peak' has passed. Body did not wantto run this morning. Julie was doing intervals. I ran at as best a tempo as I could, managing to just catch up to her just as she started the next interval.
Less than 12 hours since my own interval session. I suspectthis didn't help.

Back, core and achilles 10:00 [2]
weight:78.6kg

Monday Mar 26, 2007 #

Back, core and achilles 10:00 [2]
weight:78.6kg

Running warm up/down 16:30 [3] 3.45 km (4:47 / km) +6m 4:44 / km
shoes: Mizuno Wave Ascent II

Running intervals 8:17 [5] 2.3 km (3:36 / km) +4m 3:34 / km
shoes: Mizuno Wave Ascent II

Finally feeling 'over the rogaine'. Two intervals around Lake Neangar. Best 4.07. For me that's pretty good. I actually felt like running was fun, right from the start. ... Started to worry the Easter peak has come too soon.

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