Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 28 days ending Feb 28, 2011:

	activity	#	time	miles		km		+m				load
	Cycling	15	13:33:59	211.13	(3:51)	339.78	(2:24)	5479				322.9
	Running	7	5:08:37	30.85	(10:00)	49.64	(6:13)	744				122.1
	Teering	7	3:55:37	27.02	(8:43)	43.49	(5:25)	606	74 /	81c	91%	128.0
	Core Stability	4	3:05:00									37.0
	Water Running	2	20:00	0.31	(1:04:22)	0.5	(40:00)					6.0
	Swimming	1	15:00	0.31	(48:17)	0.5	(30:00)					6.0
	Walk	1	3:50	0.21	(18:22)	0.34	(11:25)	1				0.8
	Total	34	26:22:03	269.83		434.26		6830	74 /	81c	91%	622.8
averages - weight:75.6kg

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Saturday Feb 26, 2011 #

4 PM

Walk 3:50 [1] 0.34 km (11:25 / km) +1m 11:14 / km

Cobar. 40 degree heat.

C • Are you still there 2

Friday Feb 25, 2011 #

9 AM

Running 1:21:34 [3] 14.21 km (5:44 / km) +336m 5:08 / km
weight:74.4kg shoes: Saucony Hurricane 2011

Two Creeks, with Cath. Felt pretty good. Longest run since LOST Dunsborough, 2006.

Wednesday Feb 23, 2011 #

5 PM

Teering race (Sydney Summer) 44:48 [4] 9.59 km (4:40 / km) +81m 4:29 / km
weight:75.5kg shoes: Saucony Hurricane 2011

Olympic Park. Really good run and got in with 12 seconds to spare to time it right. A few PBs fell - longest Sydney Summer series distance covered; fastest pace of any orienteering (except Sprint events) logged on AP; highest placing in a Sydney Summer Series event (7th). Was that a chicken? Still didn't beat Michael Burton, but he might be worried. Needn't be - I'm not going to run that quick again too soon. Controlled pace early and lifted towards the end: was going at about 4:30 pace until the hill to #21 when it dropped to 4:40, but held that.

pl name1 name2 cat pts pen time score
1 Richard Green MM 600 0 43:52:00 600
2 Glenn Horrocks MM 600 10 45:15:00 590
2 Andrew Hill OM 600 10 45:39:00 590
4 Steve Ryan OM 600 30 47:54:00 570
5 Mark Schaefer OM 600 40 48:54:00 560
5 Michael Burton VM 600 40 48:32:00 560
7 Eoin R*thery VM 550 0 44:46:00 550
8 Kar-Soon Lim MM 540 0 43:40:00 540
8 Simon Williams OM 580 40 48:41:00 540
10 Malcolm Bradley VM 540 10 45:56:00 530
10 Lisa Grant OW 550 20 46:01:00 530
12 Tom Joss OM 520 0 43:57:00 520
12 James McQuillan OM 570 50 49:38:00 520
14 Daniel Dohle OM 560 50 49:19:00 510
14 Wendy Stevenson VW 510 0 44:24:00 510
16 Michael Weiner OM 520 20 46:46:00 500
16 Cath Chalmers MW 500 0 44:57:00 500
16 Joel Putnam OM 500 0 43:46:00 500
16 Matthew Hill JM 500 0 42:13:00 500
16 Peter Annetts MM 540 40 48:42:00 500
16 Aidan Dawson JM 540 40 48:47:00 500
16 Barbara Hill MW 540 40 48:44:00 500
23 Catherine Murphy OW 510 20 46:24:00 490
23 Warwick Selby SVM 520 30 47:19:00 490

C • Good run! 3

Tuesday Feb 22, 2011 #

Core Stability (Pilates) 1:00:00 [1]

No issues with knees this week. Magnesium is great stuff.

C • knees 6

7 AM

Cycling (Commute) 35:00 [3] 14.31 km (2:27 / km) +267m 2:14 / km

6 PM

Cycling (Commute) 34:53 [3] 14.35 km (2:26 / km) +218m 2:16 / km

Monday Feb 21, 2011 #

6 PM

Teering race (Sprint Series) 16:50 [5] 3.57 km (4:43 / km) +41m 4:27 / km
shoes: Saucony Hurricane 2011

Pennant Hills. Must not count chickens before they hatch. Must not count chickens before they hatch. Must not count chickens before they hatch.
Second, but not really that much quicker than previous runs, just a few no-shows. Still pretty happy with the result.

Running warm up/down 5:30 [3] 1.0 km (5:30 / km)
shoes: Saucony Hurricane 2011

Warmed up along the entrance road. Saw #6 to the left down a slope and #14 to the right at the bottom of an embankment. Many times on the course I was thinking to myself "Where is that control at the bottom of the embankment?" I had convinced myself that #6 was the last control as it was closer to the finish. So I had forgotten about the embankment when it came to the crunch and mistakenly ran the upper road, had to clamber down to #14, and then my subconcious kicked in - up the slope to the finish - forgetting that it was #6 that had that. As a result went 90 degrees the wrong direction out of 14 and lost about 15 seconds before correcting. Moral - warm up off course!!

Sprint - Splits

Sunday Feb 20, 2011 #

1 PM

Cycling 1:32:56 [3] 42.06 km (2:13 / km) +731m 2:02 / km

Bayview-Akuna-H. Warm.

Saturday Feb 19, 2011 #

10 AM

Running 1:16:00 [3] 11.1 km (6:51 / km) +100m 6:33 / km
shoes: Saucony Hurricane 2011

Pittwater Rd ->H. Quite warm. Nice terrain. Legs, knees fine, but ran out of energy after about 30 minutes.

Wednesday Feb 16, 2011 #

4 PM

Teering race (Sydney Summer) 49:53 [4] 8.19 km (6:05 / km) +140m 5:37 / km
weight:75.6kg shoes: Saucony Hurricane 2011

Pymble. Went the wrong way.

Tuesday Feb 15, 2011 #

Core Stability (Pilates) 1:00:00 [1]

7 AM

Cycling (Commute) 40:00 [3] 15.38 km (2:36 / km) +289m 2:23 / km

5 PM

Cycling (Commute) 23:18 [3] 9.43 km (2:28 / km) +142m 2:18 / km

Monday Feb 14, 2011 #

5 PM

Teering race (Sprint Series) 18:29 [5] ** 4.18 km (4:26 / km) +37m 4:14 / km
spiked:14/14c shoes: Saucony Hurricane 2011

Olympic Park. Got tired at no. 10 and faded. Interesting course - short legs and variable speed up to 9 and then long easy sections after that. My speed dropped from 4 min ks to 4:30 at 10, until I picked it up for the last and the finish. Even with that, annoyingly consistent - 13 of 15 splits were between 7th and 11th fastest (I finished 9th), with the only exceptions #2 - 3rd and #11 - 14th.
So now I've finished 7th, 14th, 11th, 10th, 7th and 9th so far in this series.

Running warm up/down 8:00 [2] 1.5 km (5:20 / km)
shoes: Saucony Hurricane 2011

Sprint - Splits

Sunday Feb 13, 2011 #

6 AM

Cycling 3:31:00 [3] 92.4 km (2:17 / km) +1572m 2:06 / km

Hardys Bay on the Central Coast. With Ezy from Pymble until his front brake fell off on Mount White. Well, should say with Ezy until the start of Mt White - Ezy "likes hills". Severe climb near the end called "Wards Hill", 1km, 105m climb. Not to be repeated, but it got me to a new all time climb record.

Saturday Feb 12, 2011 #

10 AM

Running 1:08:10 [3] 10.41 km (6:33 / km) +214m 5:56 / km
shoes: Saucony Hurricane 2011

Lane Cove. For the Nanny state-Donkey coverers-Knee jerk reactors and cry wolvers - I can report that there are no fallen trees or branches across the Fairyland track, 10 days after the fire. So, for the approx 5,000 burned or damaged trees close enough to the track to fall on someone thats a zero in 240hrsx60minutesx5000 =1 in 72 million chance of getting hit by a falling tree or branch.

C • Fallen Trees 1

Friday Feb 11, 2011 #

Swimming 15:00 [3] 0.5 km (30:00 / km)

Water Running 10:00 [3] 0.2 km (50:00 / km)

Thursday Feb 10, 2011 #

7 AM

Cycling 26:23 [3] 9.04 km (2:55 / km) +159m 2:41 / km

Commute.

5 PM

Cycling 42:00 [3] 17.33 km (2:25 / km) +268m 2:15 / km

Commute

C • Serious Climb 4

Wednesday Feb 9, 2011 #

6 PM

Teering race (Sydney Summer) 44:06 [4] ** 7.5 km (5:53 / km) +137m 5:23 / km
spiked:21/24c weight:76kg shoes: Saucony Hurricane 2011

Dundas Valley. Pretty shocking start up the massive hill to #11. #7 and #21 in the wrong place, but didn't lose any time. Overshot #6 after I didn't read the description. Also tried to go direct away from #16 and had to double back. Got #17 instead of #5 on advice from Cath. A long way, but worth it because I got in a minute early. Probably should have gone for #13, might have been late, but not two minutes worth.
EDIT. GPS trace shows that #7 was in the right place, but that the map is wrong (misplaced yellow on W side of creek). #21 was wrong, probably because the map is really wrong in this area. The road (Dandarbong Av) to the NE of the control site is shown about 100m short of where it should go, and everything else in that area is accordingly off, although the control was only about 40m off - so the setter did well to half correct.

Tuesday Feb 8, 2011 #

Core Stability (Pilates) 55:00 [1]

Back to pilates. Better session, the instructor left me pretty much alone unlike the last one who was always unhappy with my breathing and wanted to change exercises all the time - I like to spend a decent amount of time getting to fatigue before I move on.

8 AM

Cycling 37:14 [3] 14.36 km (2:36 / km) +245m 2:23 / km
weight:76.3kg

5 PM

Cycling 35:55 [3] 14.36 km (2:30 / km) +221m 2:19 / km

Commute

Monday Feb 7, 2011 #

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Saucony Hurricane 2011

5 PM

Teering race (Sprint Series) 15:51 [5] **** 2.95 km (5:23 / km) +50m 4:57 / km
spiked:14/18c shoes: Saucony Hurricane 2011

Gladesville. Good course, technical area, and the flaws in my technique are starting to show. Just not reading the map well enough, or early enough. Case in point was 15 where I put the map away and sprinted for the 4th fastest split, 9 seconds ahead of Cath. Cath, though was reading the map and took back all that time and more (20 seconds) on the next two that she had planned ahead on the way to 15. All up, probably lost about 45 seconds.

Running well, no sign of cold and knees holding up. A little slow on hills, and faded a bit near the end.

A very good competition separating the navigators from the runners. Almost everybody lost time - the best navigators (according to AP) were:
Tracy Marsh, Darren Slattery, Peter Garren, Airdrie Long (zero time loss)
Linda Sesta (8 seconds lost)
Dave Lotty (9)
Paul Prudhoe (10)
Matthew Hill (11)
Paul Marsh (15)

Gladesville Sprint - Splits

Sunday Feb 6, 2011 #

10 AM

Cycling 1:39:20 [3] 45.23 km (2:12 / km) +645m 2:03 / km

Akuna Bay from St Ives, with Shingo. Hot, hot, humid.

Saturday Feb 5, 2011 #

Water Running warm up/down 10:00 [1] 0.3 km (33:20 / km)

Willoughby

9 AM

Running 1:04:23 [3] 10.42 km (6:11 / km) +94m 5:55 / km
shoes: Saucony Hurricane 2011

Lane Cove. OK, so far so good for the Mg. Hot - 34 when I got back. Faded in the last couple of km.

Friday Feb 4, 2011 #

Core Stability 10:00 [1]
(rest day)

At physio. To take magnesium, glucosamine and fish oil, and apply arnica cream. Also re-shown how to tape knees.

Thursday Feb 3, 2011 #

8 AM

Cycling 36:00 [3] 14.43 km (2:30 / km) +264m 2:17 / km

6 PM

Cycling 36:00 [3] 13.53 km (2:40 / km) +235m 2:27 / km

Commute, plus looking for car inspectors in Artarmon.

Wednesday Feb 2, 2011 #

6 PM

Teering race (Sydney Summer) 45:40 [4] * 7.51 km (6:05 / km) +120m 5:38 / km
spiked:25/25c shoes: Saucony Hurricane 2011

West Lindfield. Hot again and struggled up most of the hills. R knee a little sore beforehand, but not much change through the run. R back (middle) tightened up during the run and was sore after. Only one major stuff up - forgot about getting #13 after bush bashing.

Tuesday Feb 1, 2011 #

Cycling 27:00 [2] 9.0 km (3:00 / km)

Commute

5 PM

Cycling 37:00 [3] 14.57 km (2:32 / km) +223m 2:22 / km

Like riding into an oven.

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