Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 31 days ending May 31, 2013:

	activity	#	time	miles		km		+m				load
	Teering	7	5:34:12	22.71	(14:43)	36.54	(9:09)	835	21 /	33c	63%	152.1
	Core Stability	3	2:20:00									28.0
	Running	3	2:09:04	14.07	(9:10)	22.65	(5:42)	99				52.8
	Cycling	1	38:00	9.62	(3:57)	15.49	(2:27)	264				16.1
	Walk	1	15:00	0.62	(24:08)	1.0	(15:00)					3.0
	Total	15	10:56:16	47.02		75.68		1198	21 /	33c	63%	252.0
averages - weight:75.5kg

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Thursday May 30, 2013 #

11 AM

Running 29:44 5.46 km (5:27 / km) +58m 5:10 / km
weight:76kg shoes: Saucony Hurricane 15

Naremburn. L achilles OK this time.

Tuesday May 28, 2013 #

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

Back to normal. Back OK, knees OK, neck OK. Includes 100 calf drops at the train station earlier.

Monday May 27, 2013 #

4 PM

Cycling 38:00 15.49 km (2:27 / km) +264m 2:16 / km
weight:76kg

Lane Cove. First bike ride since April 7th. Back felt OK.

Sunday May 26, 2013 #

Teering (Taping) 1:00:00 [3] ** 5.0 km (12:00 / km) +100m 10:55 / km
shoes: Inov8 OROC 280

Rocky Falls, taping the easy course. Might move the course, though as there is a headless deer carcass lying 100m from the assembly area at the end of a track.

C • Kids 2

Wednesday May 22, 2013 #

3 PM

Running 59:20 [3] 10.68 km (5:33 / km) +31m 5:29 / km
weight:75.6kg shoes: Saucony Hurricane 15

Broken Hill. Another jinxed flight so ran from the airport around the sewage farm. The plane punctured a wheel in Mildura and by the time they fixed that the BH refueller had gone home. So all up 3 hours, and then when I got back to Sydney the tunnel was closed.
Run was OK, but L achilles sore after. grrr. :(

Sunday May 19, 2013 #

8 AM

Teering race (State League) 1:16:53 [4] *** 7.09 km (10:51 / km) +196m 9:32 / km
spiked:10/17c shoes: Inov8 OROC 280

Baal Bone Gap, Cullen Bullen. What a difference a day makes. I'm used to multi day fadeouts but this was a shocker. The usual fast start and an early lead, but this one only lasted 3 minutes. I was out of it by the time I fumbled an early boulder at 7 and got tired from there.

Hard 6 - Splits

Saturday May 18, 2013 #

Event: State League 4

Teering (Collecting Controls) 45:00 [2] *** 3.0 km (15:00 / km) +85m 13:08 / km
spiked:3/5c shoes: Inov8 OROC 280

Didn't bring a compass. Should have. Back/glutes tightened up.

1 PM

Teering race (State League) 36:17 [4] *** 5.61 km (6:28 / km) +136m 5:46 / km
spiked:8/11c weight:75.5kg shoes: Inov8 OROC 280

Falnash. Ran well for the first 23 minutes, then drifted left to 8 and ran below the cliff line instead of on top (-30s). Getting tired now, but went for 9 too fast and misread the contours, climbed a hill to far and came back (-2). Off line to 11 a bit (-10s). Back not noticeable.
Great to get the splits up (pity they are by class not course though - we don't have enough people on each class)

C • I figured out the bug in ex... 2

M55A - Splits

Tuesday May 14, 2013 #

Core Stability (Pilates) 50:00 [1]

Back a lot better. Can run a few steps now.

Sunday May 12, 2013 #

Walk 15:00 [1] 1.0 km (15:00 / km)
(injured)

Bobbin Head. Half jog shuffle in parts. First day without painkillers or anti-inflamm pills. So on the mend, but slow. Walking freely enough, unlike last week, but still have an ache in the lower back.

Tuesday May 7, 2013 #

Core Stability (Pilates) 30:00 [1]
weight:75.5kg (injured)

Half a session. New injury - lower back spasm, probable bulged disc. Probably happened when I ran into a ruined fence late on Sunday and wrenched my right leg severely trying to get out. Initially thought the right knee was the issue - iced it Sunday night, but that has cleared up while the back has got worse. Difficulty standing/walking.

C • running into fence = bad 7

Sunday May 5, 2013 #

11 AM

Teering race (ACT Champs) 51:13 [4] 6.9 km (7:26 / km) +189m 6:32 / km
shoes: Inov8 OROC 280

Boboyan Divide, Long. M55, 2nd. Running a bit better today, but the terrain called for much faster stuff. Needed a longer stride length to attack the fallen timber in "white" where I actually walked a lot of the time. This course was set a lot better than it appeared while I was doing it. The long leg 4-5 featured a deep gully on the straight line; smart people like Grant avoided it, I didn't. Not only was I sucked into the deep gully, but that led into a wide area of tussock grass (more walking) and then led me to the wrong saddle over the last ridge - 2 minutes gone trying to relocate. Really should have been looking at the compass!!
Lost another minute on the innocuous short leg to 8.
Finally no. 12 - i'm now thinking that wide right in open yellow might have been the go instead of being drawn back to that wrong saddle in the timber-strewn "white".

Saturday May 4, 2013 #

Event: ACT Champs Carnival (NOL Round 3)

10 AM

Teering race (ACT Champs) 23:25 [4] 4.14 km (5:39 / km) +42m 5:23 / km
shoes: Mizuno Wave Inspire 8

CSIRO, Sprint. M21A. Flat, no drive. Missed a bit in the vague bush at 2.
This was very poor.
2 - lost 25 seconds when I stopped short, flummoxed by blue tent below and pseudo-track above (which was a clearing)
6 - 10 seconds behind Blair on this leg, 2 seconds overall - maybe left was faster?
12 - lost the plot and went to the wrong (blocked) entrance -15 seconds and dropped back to only 6 seconds ahead of Blair
15 - uphill and Blair squeezes ahead
17 - end of the first loop, and this would have been a good place to finish: winner Matt Crane was 12:09 at this stage and I was in touch at 3 seconds down on Blair.
18 - lost the plot again, couldn't read the buildings -20 seconds
21 - bad route choice -15 seconds
So overall lost 1:25 in mistakes and ran slow. Blair was 43 seconds up at the end and Geoff further ahead at 51 seconds. 38% behind Matt. The disappointing bit is that 2 minutes quicker would only have been worth 5 places for 30th, so pretty uncompetitive and 27% down.
At least I "won" M21A (decided not to enter E because of the one-time compulsory ASADA 2 hour video tutorial)

1 PM

Teering race (ACT Champs) 41:24 [4] 4.8 km (8:38 / km) +87m 7:55 / km
shoes: Inov8 OROC 280

Orroral, Middle. M55 3rd by 35 seconds. Felt weak going to no. 1. Had to really dig in to keep running on the flat. Walked the hills. James Lithgow came through for the win by 1 second from Grant.

Thursday May 2, 2013 #

Running 40:00 [3] 6.5 km (6:09 / km) +10m 6:06 / km
weight:74.6kg shoes: Mizuno Wave Inspire 8

Lane Cove (UTSN). Slow, not quite recovered. Legs still feel detached/weak, as if I'm sitting on a cloud.

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