Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: candyman

In the 30 days ending Sep 30, 2006:

activity

time

miles

Running

24:04:58

159.88

(9:02)

257.3

(5:37)

Orienteering

6:43:31

35.42

(11:24)

57.0

(7:05)

1430

18 /

22c

81%

Cycling

1:00:00

17.4

(3:27)

28.0

(2:09)

Total

31:48:29

212.7

(8:58)

342.3

(5:35)

1430

18 /

22c

81%

averages - weight:72.1kg

2:12

0:00

» now

Saturday Sep 30, 2006 #

Event: AUS National Championship Carnival

Running warm up/down 30:00 [2] 4.0 km (7:30 / km)
shoes: Silva K120

Warm-up and drills for Day 1 of the WA State Champs. Felt pretty good until ominously my stomach started feeling uneasy just before I started.

Orienteering race (WA State Champs Day 1) 59:14 [4] 8.6 km (6:53 / km)
shoes: Silva K120

Hmm, just a little bit too long for a Middle race and not a good day for me to have to run further. Lost 2 minutes on dodgy control no 2. but then regrouped and orienteered okay for the rest of the course. Main problem was bad stomach which kept on getting worse from around 1/3 of the way around the course. Repeatedly had to stop to go to the toilet and could only jog around the final loop. Was very surprised with placing (5th) considering but was miles off the pace of Grant, Rob and Julian.

Friday Sep 29, 2006 #

Running (Beach Run) 40:00 [2] 5.0 km (8:00 / km)
shoes: Puma Complete Trailfox

Running, drills, run-throughs, water running, swimming and then more running. Most of the running was barefoot on the sand, was great to do the drills and sprints along the beach felt really nice. Water was BEAUTIFUL! still it was about 30 deg here today, I'm sure it might have felt a bit chilly with a 20 knot seabreeze. Only downside was getting getting stung by a stinger when I was swimming, I thought they weren' t arriving until later in the week!

C • I hate stingers! 2

Thursday Sep 28, 2006 #

Running (beach run) 30:00 [3] 7.0 km (4:17 / km)
shoes: Puma Complete Trailfox

Run along South Beach to blow out the cobwebs and get the blood moving in my legs after the flight over. Felt pretty good, the skins definitely help my legs but still glad i flew over today and not tomorrow. Feels good to have a run and know I've still got 48 hours before the first race. Fairly mild seabreeze but was still a minute quicker on the way back.

Wednesday Sep 27, 2006 #

Running warm up/down 16:00 [2] 3.0 km (5:20 / km)
shoes: Puma Complete Trailfox

warm-up/down for cockies training

Orienteering intervals (night orienteering) 44:00 [4] 8.0 km (5:30 / km)
shoes: Puma Complete Trailfox

Night orienteering around Majura West, 4 loops with reflectors, great training thanks Frogga.

Tuesday Sep 26, 2006 #

Note

Kelly stayed home from work sick today. I better get stuck into the vitamins, I could do without picking up a bug just before I fly out to Perth.

Running (gunghers run) 35:00 [3] 7.0 km (5:00 / km)
shoes: Nike Structure Triax 9

From home to the regular underpass under Gundaroo Road but then turned left and headed toward Belco around the Golf course and the other pond. Probably a bit nicer than the run around Yerrabi pond, more grass and less bitumen. Had to jump over a couple fo fences to get onto and off golf course though. Felt pretty good except for a dodgy crap factory so hopefully not getting Kel's virus....

C • tummy 3

Monday Sep 25, 2006 #

Running (Fitsense Coaching) 50:00 [3] 8.0 km (6:15 / km)
shoes: Nike Structure Triax 9

Warm-up, drills then 4 x double hill (one steep short the other long and flatter) cool down.

Sunday Sep 24, 2006 #

Event: ACT Championships

Running warm up/down 40:00 [2] 6.0 km (6:40 / km)
shoes: Puma Complete Trailfox

Warm-up and drills before the ACT Champs and then cool-down afterwards. Cool-down was pretty quick because I was pissed off after losing time right at the end of the course.

Orienteering race (ACT Champs) 1:25:00 [5] 10.8 km (7:52 / km) +460m 6:29 / km
shoes: Silva K120

Overall race was okay, but a hell of a lot of room for improvement. At the moment I can't expect to do any better, but there are a lot fo things I can work on improving which will result in a much better performance. I seem to be getting pretty good at racing as well as my current level of ability will allow but I lost so much time today not being sharp enough with my skills, checking bearings 3-4 times for no reason and not being confident enough. I really need to improve my confidence on the longer legs as well, i don't think my decisions are as good as they can be.

Only major mistakes I can remember off the top of my head were the first control (didn't maintain height and got dragged down to lower boulders) and the 3rd last control when I was getting really tired and ran way to far as I didn't think I could have possibly got to the control yet when i was running so slow.

Saturday Sep 23, 2006 #

Running 1:00:00 [3] 10.0 km (6:00 / km)
shoes: Brooks Adrenaline ASR

Warm-up, drills, 4 x diagonals and extended cool-down at the AIS Track. Wanted to get my legs moving before the ACT Champs tomorrow. Have had a pretty slack week but am starting to feel a lot better, hopefully will have another solid race tomorrow to build on towards AUS Champs.

Friday Sep 22, 2006 #

Running (Mullie run) 35:00 [3] 7.0 km (5:00 / km)
shoes: Puma Complete Trailfox

Run with Kelly out to mulligans Flat. Wearing in my new Pumas which feel pretty good, might have a race in them in WA. Feeling pretty good after a really easy week, wasn't feeling too good earlier in the week so a bit more positive about my chances at ACT Champs.

Thursday Sep 21, 2006 #

Running (Run Home) 1:20:00 [2] 15.0 km (5:20 / km)
shoes: Puma Complete Trailfox

Run from the OA office in Hackett back to the G via Mt Majura and Goorooyaroo. Left a bit too late and having never done the run before struggled to find the best way... but i made it. Calves were pretty tight but eased up through the run

Wednesday Sep 20, 2006 #

Cycling 1:00:00 [2] 28.0 km (2:09 / km)

Ride from Gungahlin to work in Belconnen, was going to catch a bus but they weren't running today. Rode home again, somehow the wind had swung around to the North so I had a headwind both ways!

Monday Sep 18, 2006 #

Running (Fitsense Coaching) 50:00 [3] 8.0 km (6:15 / km)
shoes: Brooks Adrenaline - 2 pairs

3 longer intervals, 6 min then 2 min then 3 min, with around 2 min recovery, around National Museum. Sore from 10km race but felt good to get the legs moving again.

Sunday Sep 17, 2006 #

Running warm up/down 50:00 [2] 8.0 km (6:15 / km)
shoes: Brooks Racer ST

Warm-up and cooldown for Canberra Times Fun Run. Stomach not great before race and VERY bad after race. Felt pretty good on the warm-up but not jumping out of my skin like I had been earlier in the week and last week.

Running race (Canberra Times Fun Run) 34:22 [5] 10.0 km (3:26 / km)
shoes: Brooks Racer ST

Misjudged fitness of some guys I was racing with, DaveO and Scotty were both running faster than I expected. As a result i mistakenly thought 1. DaveO should be running around the same pace as me and 2. Scotty would be running slower than I would want to. I'll write down some splits but the km markers were dodgy:

3'05 (oops, 3'10 would have been better)
3'23 (that's better except it was more like 1.05km)
3'10 (bugger, I'm in trouble - 9'39 for 3km)
7'44 for next 2km - shit!
3'32
3'33
3'24 (leading female caught me better get my arse in gear)
6'27 last 2km, big kick from 500m to go

Shit race, atrocious pacing, will do better next time (ACT 10000m champs? - should be easier to get pacing right on the track)

C • davo 2

Friday Sep 15, 2006 #

Running (Mullie run) 50:00 [3] 10.0 km (5:00 / km)
shoes: Nike Structure Triax 9

Found the link from G to Mullies with Kez, nice run on the trails, can't wait to explore the area further! Felt pretty good, hoping for big things on Sunday!

Thursday Sep 14, 2006 #

Running (Fitsense Coaching) 45:00 [3] 6.0 km (7:30 / km)
shoes: Nike Structure Triax 9

Normal warm-up, drills then 4 x (30 hard, 30 float, 30 hard, 30 float) with 2 min walk/jog recovery. Last session for the guys before the Canberra Times so just wanted to get their legs turnign over without creating much fatigue.

Wednesday Sep 13, 2006 #

Running (CTFRTP) 45:00 [2] 8.0 km (5:38 / km)
shoes: Nike Structure Triax 9

Last training session for the Canberra Times Fun Run Training Program. Did a longer than usual warm-up and cool down jog and normal warm-up drills. Session was 5 x 1min hard 2 min easy, pretty cruisy, just getting their legs turning over before the race on Sunday. A few were interested in starting with the Fitsense Running Group now that the Canberra TImes Program was finished.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Silva K120

Warm-up and cool-down for night orienteering from the back of CSIRO at Black Mtn.

Orienteering intervals (night orienteering) 43:17 [5] 7.0 km (6:11 / km) +380m 4:52 / km
shoes: Silva K120

Night orienteering intervals around Black Mtn with Kez, Shep, Hoggster, Tom LS, Danger, Anna, Jo, Miss Jones and Frogga. Each interval started with a hard uphill effort to the start point and then 3-4 legs followed by a recovery while everybody regrouped. On the first interval I got caught up in what everybody else was doing and didn't follow my instincts. If I kept doing that i was going to be running at the back following everybody else's lights for the rest of the night so i tried to concentrate more on doing my own thing and enjoyed myself a lot more. Frogga ran around behind us picking up all the little reflectors, great training mate, thanks!

Tuesday Sep 12, 2006 #

Running warm up/down 40:00 [2] 6.0 km (6:40 / km)
shoes: Nike Zoom Elite

Warm up around the Australian Mint Ovals with Kelly. Felt a bit sore from sprints last night.

Running intervals (3 min efforts) 20:00 [5] 5.0 km (4:00 / km)
shoes: Nike Zoom Elite

5 x 3min efforts around the Mint ovals with 1 min recovery between each. Kelly did 5 x 2min with 2min recoveries so we started each effort together. For some reason Kelly felt the need to cut all the corners despite running just as fast as me so I found myself working really hard to try and catch up. The first couple were probably a bit fast, plus I felt a bit crap before we started so the last 3 were really tough. I still got around the loop all 5 times within 5-10 seconds or the first efforts I just felt worse and worse for each one.

Monday Sep 11, 2006 #

Running (Fitsense Coaching) 55:00 [3] 9.0 km (6:07 / km)
shoes: Brooks Adrenaline - 2 pairs

Warm-up, drills and then 5km around the bridges tempo run. Small turnout but a pretty good pace for the loop (about 20 minutes). Struggled to keep up on the warm-up so must have had a good week of training last week!

Running (sprints) 1:00:00 [3] 8.0 km (7:30 / km)
shoes: Nike Structure Triax 9

Warm-up jog around Bruce Ridge and the track, warm-up drills, speed drills, 4 x 100m sprints and then cool down. Managed to keep ahead of Kel on the sprints btu found it tough, especially on the last one when i was getting a bit tired.

Sunday Sep 10, 2006 #

Orienteering intervals (Orroral) 1:05:00 [4] *** 7.9 km (8:14 / km)
ahr:160 max:188 shoes: Silva K120

Orienteering Intervals with Andy around Orroral Valley, was a pretty good course but a couple of misplaced controls was disappointing. Good to get a bit more quality granite training under my belt before Nationals.

Running warm up/down (Orroral) 40:00 [2] 8.0 km (5:00 / km)
shoes: Silva K120

Short warm-up and long cooldown for Orienteering training with Andy. Legs felt great again after being dead yesterday from massage.

Saturday Sep 9, 2006 #

Running warm up/down 55:00 [2] 10.0 km (5:30 / km)
weight:72.1kg shoes: Nike Structure Triax 9

Ran with Andy and Pippa to Black Mtn for the Crack n Back. Then ran back home from the top of Blackie. Pippa was dragging the chain on the way home but to her credit kept the pace up.

C • Dragging the chain 1

Running hills (Crack n Back) 13:00 [5] 3.0 km (4:20 / km)
shoes: Nike Structure Triax 9

First interval from Rani Rd up Crack n Back to the saddle (8'57), second interval to the top of Black Mtn (4'02). 2 minutes break inbetween, legs felt really heavy after massage yesterday but seemed to be running fast enough.

Friday Sep 8, 2006 #

Running tempo (Yerrabi Pond Run) 32:00 [3] 7.0 km (4:34 / km)
shoes: Brooks Adrenaline - 2 pairs

Found a better way to get down to the pond, underpass beneath Gundaroo Road, nice run along the fairways of the golfcourse and then underpass beneath Gungahlin Drive to the pond. Bit sore from massage but generally felt pretty good.

Thursday Sep 7, 2006 #

Running (Fitsense Coaching) 50:00 [3] 8.0 km (6:15 / km)
shoes: Brooks Adrenaline - 2 pairs

Warm-up, drills and then 6 x 1 min hard, 2 min float. From Acton Ferry Terminal around the National Museum. Felt tired even a bit dizzy on the warm-up but enjoyed cruising the efforts with the guys. Small turnout today with only 6, a few away and a few more put off by the bad weather last night. Extended cool-down to get up to 50 minutes.

Running warm up/down 50:00 [2] 8.0 km (6:15 / km)
shoes: Nike Structure Triax 9

Unbelievably I was faster than both Kelly and Sarah on the warm-up today, was definitely a good sign for the session. Did normal jog from GB and Shane's place to Charnie ovals and then around. Did normal drills and run throughs although i got a bit impatient with the Kelly and Sarah comedy show and ended up doing about 3 more run-throughs then they did. After the session ran back around the ovals and then back to Shane and GB's, Kelly got a lift back in the car but she is more of a sprinter than Sarah or me.

Running intervals (200's) 23:06 [5] 4.8 km (4:49 / km)
shoes: adidas adistar LD spikes

15 x 200m with diagonal walk back recovery,

33.9 (60.5) 33.7 (65.6) 31.6 (67.0) 31.4 (67.4) 31.0 (64.8) 31.5 (63.3) 31.1 (63.2) 31.6 (63.4) 31.0 (65.0) 31.3 (63.4) 31.3 (65.8) 31.2 (66.6) 30.9 (67.9) 30.6 (70.0) 30.6

Now thats how to pace a session fish! Felt great and really happy with the times, especially considering how soft the track was after a bit of rain the last few days. GB was really happy with my form and speed, I have been working really hard on not overstriding and having a fast tempo when i am running and it really seems to be paying off.

C • pacing 1

Wednesday Sep 6, 2006 #

Running (CTFRTP) 50:00 [3] 8.0 km (6:15 / km)
shoes: Nike Structure Triax 9

Warm-up, drills, 4 x 3min with 2min recovery, cool-down. From Acton Ferry terminal over Commonwealth Bridge and around past the Yacht Club. Even kept up on the warm-up today so recovered pretty well from last nights session!

Tuesday Sep 5, 2006 #

Running warm up/down 50:00 [2] 9.0 km (5:33 / km)
shoes: Brooks Adrenaline - 2 pairs

Warm up from GB's to Charnie ovals then a couple of laps. Drills and run throughs and then a couple of laps and run back to GB's for cool-down.

Running intervals (Monna Fartlek) 20:00 [5] 5.5 km (3:38 / km)
shoes: Brooks Racer ST

Wow, wish i felt like this on Sunday! Hard session, ran the recoveries pretty fast which made it tough but thats the idea. Running with Kelly and Sarah but basically didn't see them after the first rep, ran laps right around the outside of Charnie Ovals. Its a great feeling to have kept training well for the last couple of weeks while I have felt shit and now feel like it is all coming together.

Monday Sep 4, 2006 #

Running (Fitsense Coaching) 55:00 [3] 9.0 km (6:07 / km)
shoes: Nike Structure Triax 9

Warm-up, drills, Monna Fartlek around Commonwealth park and then cool-down. Bit sore and slow on the warm-up but then ran pretty well after that.

Running (Yerrabi Pond Run) 30:00 [2] 6.0 km (5:00 / km)
shoes: Brooks Adrenaline ASR

Run with Kel from our new place. Need to explore a bit more to find the best ways to get around but the run itself is really nice. Great serenity and views around the pond and only had one verbal stoush with a motorist who didn't think it necessary to indicate that he was turning and nearly hit us. He even braked to try and make me think he was going to stop and get out of the car for a fight but didn't do it with any real conviction. Just checked out Google Earth and think I found an underpass whcih will help prevent this happening in the future.

Sunday Sep 3, 2006 #

Event: NSW Long Championships

Running warm up/down 25:00 [1] 4.0 km (6:15 / km)
shoes: Silva K120

Warm-up and cool down for NSW Champs. Warm-up was a lot shorter than usual because we got out to the event a little late. Not ideal preparation, but good practice for having to race without everything going right.

Orienteering race (NSW Champs) 1:47:00 [5] *** 14.7 km (7:17 / km) +590m 6:04 / km
ahr:172 max:182 spiked:18/22c shoes: Silva K120

Started well despite poor warm-up but then lost concentration after catching the two starters in front of me. Lost 4 minutes on 5 and 6 but then refocussed and ran solidly. Hit the wall at control 19 and then lost another 3 minutes on the last 3 legs, should have eaten more yesterday and this morning and should have had some gels, but was pretty disorganised after moving all day yesterday.

Saturday Sep 2, 2006 #

Event: NSW Sprint Championships

Note
(rest day)

Moved all our stuff into our new apartment in gungahlin. Would have liked to go for a jog but was smashed after 9 hours of moving.

Friday Sep 1, 2006 #

Running (Goodbye Farrer Run) 1:06:30 [3] 14.0 km (4:45 / km)
shoes: Nike Structure Triax 9

Really nice run for the last time in Farrer. Ran from Nick and Linda's around Farrer Ridge for a while before dropping Kel off near home. Ran to Wanniassa Hills and to the top of Mt Wanniassa and then around the Fadden side. Finished off running through fadden to Monash and Kelly's mum and dad's house. Had a shower then went to the Good Guys to buy a new washing machine.

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