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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: candyman

In the 31 days ending Oct 31, 2006:

activity # timemileskm+m
  Running12 8:40:00 53.75(9:40) 86.5(6:01)
  Orienteering4 3:38:45 21.75(10:04) 35.0(6:15)20 /23c86%
  Cycling1 30:00 9.32(3:13) 15.0(2:00)
  Total13 12:48:45 84.82(9:04) 136.5(5:38)20 /23c86%
averages - sleep:3

» now

Saturday Oct 28, 2006 #


First frigging injury since I started on attackpoint, can't run and to make matters worse can't get my bike fixed until the derrailleur hanger comes in at the bike shop (hopefully Wednesday by the latest).

Monday Oct 16, 2006 #

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

Normal warm up and drills, 5 x 2min hard with 2 min recovery, longer than normal cool down.

Sunday Oct 15, 2006 #

Running (long) 1:35:00 [3] 18.0 km (5:17 / km)
shoes: Nike Structure Triax 9

Cruise around Mt Ainslie, to the top, over Hackett Hill and to the saddle just before Majura then back to the Yellow House. Followed by coffee at Tilleys mmmmm. Andy, Kez, Grant, Shannon, Mace and Kathryn all ran, Rob, Jules and Fel joined us for coffee.

Saturday Oct 14, 2006 #

Running (blob) 30:00 [1] 5.0 km (6:00 / km)
shoes: Brooks Adrenaline - 2 pairs

Slovenly jog around Yerrabi Pond with Kel, she had to keep doing loops so I could keep up.

Friday Oct 13, 2006 #

Cycling (attempted Tour de Pete) 30:00 [2] 15.0 km (2:00 / km)

Drove to the OA office to pick up my bike and then rode to the Yellow house to pick up kezza and ride up to the start of the Tour de Pete. All went well until just after the Caswell Drive intersection along Belconnen Way when I got a late call from Kez about some fencing wire on the road and road straight over the top of it. The result was the wire wrapping around my rear derailleur and rear cassete on one side of my back wheel and the quick release lever on the other side, my back wheel stopped moving but the bike continued at 35 km/hr as I fishtailed down the road.

My deraileur was completely fucked and all I could do was bend it enough so that it wouldn't hit my spokes and then remove some links from my chain to turn my bike into a single speed. Some clown from Turner turned up to watch me along with Kez.

With the mechanic work done and the fencing wire removed I though I was ready to go and complete the Pete but then Kez noticed the massive hole worn through my rear tyre from skidding 50 metres down the road. I decide the smart move would be to try and make it back to Hackett and the car before my tyre exploded.

I made it almost to Macarthur Ave before my rear tube exploded and I had a bit more fishtailing down the road for fun, I changed the tube, only half inflated the tube and crossed my fingers that I would make it back. Everything went well and I was riding up Majura Ave only about 500m from the office and the second I thought "at least I can walk the rest of the way from here" the tube burst and I had to walk the rest of the way.

Drove home to sulk and have a coffee.

Thursday Oct 12, 2006 #

Running (Fitsense Coaching) 40:00 [3] 6.0 km (6:40 / km)
shoes: Nike Structure Triax 9

Warm-up, drills adn then 3.8km time trial. I couldn't run all of it as I had to time everyone at the finish. Had some big pbs too, another great effort.

Tuesday Oct 10, 2006 #

slept:3.0 (rest day)

wrecked from flight home, only 3 hours sleep overnight but had another 3 when I got home from the airport.

Monday Oct 9, 2006 #

Running 40:00 [2] 7.0 km (5:43 / km)
shoes: Puma Complete Trailfox

Easy run with Kel warming up for her session, followed by drills and then an easy cool down (barefoot) all at McGillvray Ovals, possibly the best grass track in Australia.

Sunday Oct 8, 2006 #

Running warm up/down 40:00 [2] 7.0 km (5:43 / km)
shoes: Puma Complete Trailfox

Two warm-ups and then a cooldown for the Relay Champs. Knee and foot were pretty sore from the race yesterday but didn't prove too much of a worry for the race.

Orienteering race (Australian Relay Champs) 46:00 [4] **** 7.7 km (5:58 / km)
shoes: Puma Complete Trailfox

Just did the job today, was tempted at times to have a go but was worried that Stingers M40 ring-in Jock would be fresher and knew that my role was just to bring in our team with the leaders. After jogging around the first 2/3 of the course was very surprised to be alone out the front with Jock. Got a bit excited on the long uphill section through the spectator control when i started to pull away and tried to make a move, but then had the longer split back into the forest and Jock caught back up. Satisfied with the run because I did what i needed too even though i felt that I could have run a couple of minutes faster.

Saturday Oct 7, 2006 #

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

Warm up and drills before the race and then walking and attempted jogging after. Foot was really sore and couldn't manage to run on it.

Orienteering race (Australian Long Champs) 1:54:07 [5] ***** 15.8 km (7:13 / km)
shoes: Silva K120

What a great area, really complex granite terrain, the best I have run on in WA. Started conservatively and tried to get into a good rhythym but kept on making small errors in the control circle. Surprisingly started to feel very fatigued after only 45 minutes and knew that it was going to be a tough day at the office. Was really pleased to keep on pushing right to the end and to generally keep in control and prevent any major errors. Didn't see anyone for the whole course. For me it wasn't a good day for the course to be 2km too long but i was really satisfied with how I coped and will be faster, stronger and cleaner next time.

Running (water running) 20:00 [1] 1.0 km (20:00 / km)

Easy jogging in the Ocean at South Beach to help legs recover from Long Champs. Definitely felt much better after this than before.

Friday Oct 6, 2006 #

Running (jog) 25:00 [2] 4.5 km (5:33 / km)
shoes: Puma Complete Trailfox

Easy run with Andy and Kel around our accommodation owners farm. We were staying on a property less than 10 minutes from both the Australian Champs and Australian Relays maps, great locating by Adrian.

Thursday Oct 5, 2006 #

Running warm up/down 40:00 [3] 7.0 km (5:43 / km)
shoes: Nike Zoom Waffle Racer

Warm-up and drills before Sprint race then short cooldown after drug test.

Orienteering race (Australian Sprint Champs) 14:08 [5] *** 3.4 km (4:09 / km)
spiked:20/23c shoes: Nike Zoom Waffle Racer

A solid effort, disappointingly lost 15 seconds on the second leg after failing to find the line from control 1 to 2 and instead following the line from the last control towards the finish, by the time I had found the second control i had already missed the turn and had to take a very long alternative route. The rest of the course was pretty good with only one marginally slower route choice and a little bit hesitant on the legs in the greener area at the top of the map. Felt like I should have pushed myself harder in the middle stages of the race. In any case best sprint result since the Easter prologue in 2005 and should be faster and cleaner next time.

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Puma Complete Trailfox

Easy run along the beach with Fatrat, Kez and Kelly.

Tuesday Oct 3, 2006 #

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Silva K120

Warm up and cool down for NOL race at Peterdine. Stomach still wasn't feeling 100% but i had to have a go before the sprint race on Thursday.

Orienteering race (NOL race) 44:30 [5] **** 8.1 km (5:30 / km)
shoes: Silva K120

Fun race but didn't quite get into it. Was too messy especially for this fast terrain, lost 20-30 seconds on each of the first three legs and 5-10 seconds on plenty of others. Highlight of the race was running into a control to find Jimbo blocking me from punching and telling me it was the wrong control (it wasn't), somehow that seemed to help and I ran more cleanly for the next few legs and finished strongly on the last loop. Happy that my stomach didn't cause me any major problems so i should be right for the coming races.

Monday Oct 2, 2006 #

Running 40:00 [2] 6.0 km (6:40 / km)

Barefoot running, drills and cooldown with Kelly at McGillvray Ovals. My stomach was not great but much better than Saturday and Sunday.

Sunday Oct 1, 2006 #

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Puma Complete Trailfox

Warm up for Day 2 of WA Champs, stomach felt worse and worse as I continued running. After stopping twice on the warm-up to go to the toilet and cramps getting worse I abandoned all hope of being able to complete the course and walked back to the assembly area without starting.

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