Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TheInvisibleLog

In the 7 days ending Jun 29, 2008:

activity

time

miles

Running

5:10:23

32.88

(9:26)

52.91

(5:52)

450

Real Orienteering

50:25

5.03

(10:01)

8.1

(6:13)

12 /

14c

85%

Back, core and achilles

40:00

Total

6:40:48

37.91

61.01

535

12 /

14c

85%

averages - sleep:8 weight:79.4kg

2:16

0:00

» now

Sunday Jun 29, 2008 #

Back, core and achilles 10:00 [1]
slept:8.0 weight:79.2kg

Running long 2:06:29 [2] 19.47 km (6:30 / km) +260m 6:05 / km
ahr:118 shoes: La di da's

A truly slow long run. The run achieved two purposes. The exercise , an dthe GPS logging of tracks on the northern section of the Lockwood Range map. With a couple more Sundays the track network will be completed. All in all a very pleasant experience, except for two brutal climbs up the range.

C • Concentrate on your long ru... 2

Saturday Jun 28, 2008 #

Back, core and achilles 10:00 [1]
slept:8.0 weight:79.2kg

Running warm up/down 26:32 [2] 3.65 km (7:16 / km) +55m 6:46 / km
shoes: La di da's

Warm up and control collecting warm down.

Real Orienteering race (Fiddlers Green) 50:25 [4] *** 8.1 km (6:13 / km) +85m 5:55 / km
ahr:134 max:155 spiked:12/14c shoes: La di da's

Straight line 7.3k
A very fast race on Fiddlers Green. The race consisted of fast legs through fast and bland spur gully, completed by the descent into more complex gold mining in the gullies. The combination seemed to cause problems for some. I had a relatively error free run. Twice I dropped into the wrong erosion feature, but quickly worked out what was wrong when the control kite did not appear. the GPS trace shows I lost less than 30 seconds on each.
A new strategy for me was to check the heart rate monitor regularly and push harder whenever it dropped below 135. Its hard to keep the rate up at control circles though.

Friday Jun 27, 2008 #

Running warm up/down 35:25 [3] 6.45 km (5:29 / km)
ahr:125 max:135 shoes: La di da's

Be muzikos nera linksmumo!
No, I don't speak or write Lithuanian. That's the title of a cd of Lithuanian music I picked up two JWOCs ago. It translates as "No joy without music". Tonight's run was a joy. No pressure to push the heart rate. I listened to Macedonian and Romanian music, soaking up the styles and trying to learn the tunes. Still on a high from a great night of playing Klezmer music last night. The laps of Lake Neangar seemed to take no time. And at the end I could tick off the first week in ages where I stuck to the running program! If only I could stick to the "No Chocolate Program" and the "Scales everyday" program.

Back, core and achilles 10:00 [1]
weight:80kg

Thursday Jun 26, 2008 #

Running warm up/down 12:00 [3] 2.0 km (6:00 / km)
shoes: La di da's

Running tempo 19:36 [5] 4.36 km (4:30 / km) +45m 4:16 / km
ahr:142 max:175 shoes: La di da's

A short but tough run. Aim was to keep the heart rate above 140. Almost managed that, except for one downhill section. The final stretch was hard enough to more than make up for the one lapse.
Why do we do these things to our bodies? I'm not game enough to program the garmin to warn me when I drop below a threshold heart rate.

C • The sadist at your side 2

Wednesday Jun 25, 2008 #

Back, core and achilles 10:00 [1]
weight:79.2kg

Running 55:06 [3] 9.45 km (5:50 / km) +80m 5:36 / km
ahr:122 max:130 shoes: La di da's

The days are getting longer now, so a morning run... well, actually, a 9.30 dentist appointment provided an opportunity.

Tuesday Jun 24, 2008 #

Running warm up/down 11:36 [2] 2.1 km (5:31 / km) +10m 5:24 / km
shoes: La di da's

Running hills 23:39 [4] 5.43 km (4:21 / km)
shoes: La di da's

The dull day and the chill in the air weren't encouraging. The temptation was to opt for a less arduous and more enjoyable exercise option. I stuck to the program and did the hills. Turned out the expereince wasn't all that bad. I think this means I really have to graduate to a longer and higher hill. Trouble is, there aren't any near work.
13 repeats of Welsford Hill.

Monday Jun 23, 2008 #

Note
(rest day)

The good thing about a long run on Sunday is not feeling guilty about a rest on Monday! Music tonight.

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