Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craig

In the 30 days ending Sep 30, 2009:

	activity	#	time	miles		km		+m				load
	Running	19	11:27:56	81.03	(8:29)	130.4	(5:17)	1890				176.1
	Orienteering	4	3:33:13	21.01	(10:09)	33.82	(6:18)	1120	53 /	59c	89%	99.0
	Total	20	15:01:09	102.04	(8:50)	164.22	(5:29)	3010	53 /	59c	89%	275.1
averages - sleep:6 weight:68.8kg

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Wednesday Sep 30, 2009 #

Running 34:15 [2] 6.5 km (5:16 / km) +70m 5:00 / km
shoes: Brooks Summon

Didn't think I would be able to fit in a run today but managed to sneak in a short loop in Kings Park while recompiling, lucky my computer is old and slow too. Feeling reasonably springy, I think because all of my leg muscles are so tight. Had a few seconds of tachycardia while sitting at my desk but it was fine running.

Tuesday Sep 29, 2009 #

Running 38:34 7.34 km (5:15 / km) +100m 4:55 / km
shoes: Adizero Ace

5k loop with a few 2min efforts on the flattish section from O'Connor Rd back towards Moola Rd. First effort was 4:16/km then just did the same section again working the times down to 1:40 (about 3:30/km). Right hammy seemed fine but the left felt a bit tight at times (only the right got massaged last night).

Monday Sep 28, 2009 #

Note
(rest day)

Zoo

Sunday Sep 27, 2009 #

Running 1:25:00 [2] 15.0 km (5:40 / km) +250m 5:14 / km
shoes: Brooks Summon

Little Possums loop with Rachel. Calves a bit tight early but they loosened up after a while. Started to feel my gammy hammy a bit after half way so had a couple of stretching and massage stops. Felt quite good towards the end apart from the hammy so sped up a bit to get it over with.

Saturday Sep 26, 2009 #

Running tempo 46:52 10.6 km (4:25 / km) +170m 4:06 / km
ahr:150 max:163 shoes: Nike Free 7.0

10k loop with tempo effort from O'Connor Rd to home (7.27km 29:27) plus a short warm down to Taree Rd and back. Feeling a little bit stiff and tired but no real problems. Lower calves have stiffened up a bit after finishing.
http://connect.garmin.com/splits/14331588

Friday Sep 25, 2009 #

Note
slept:6.3 weight:68.5kg (rest day)

Hammies are feeling a lot better after a massage last night but I thought I'd play it safe and have a day off anyway, seemed to help last week.

Thursday Sep 24, 2009 #

Running intervals 49:16 11.1 km (4:26 / km) +100m 4:15 / km
shoes: Adizero Ace

6x1k with 1.30 walk recovery at the oval, 10k pace with 5th a bit faster.
Felt reasonably good warming up but probably didn't do enough as the first lap of the first effort was a bit slow (3:52/km). Pace picked up a bit after the first lap and ended up being a really good session.

3:43, 3:36, 3:33, 3:31, 3:21, 3:32

Supposed to be aiming for about 3:40 but it felt pretty comfortable and Cam did say 3:30 initially before I told him that was more like 5k pace for me so I figure it is probably ok.

Started to to stiffen up a bit at the head of the right fibula on the way home, same issue as last Tuesday. Need to get the hammies massaged and do a lot of stretching. Spending a couple of hours pulling out weeds on Tuesday probably didn't help.

http://connect.garmin.com/splits/14156734

Wednesday Sep 23, 2009 #

Running 43:00 [2] 8.0 km (5:23 / km) +100m 5:04 / km
shoes: Brooks Summon

Easy run from car through Shenton Park and Kings Park.

Tuesday Sep 22, 2009 #

Running 40:47 [2] 7.35 km (5:33 / km) +120m 5:08 / km
shoes: Adizero Ace

Easy rehab loop with Rachel. Felt good apart from a little tightness in the lower right calf. New red shoes felt pretty fast.

Monday Sep 21, 2009 #

Note
slept:5.7 weight:68.9kg (rest day)

Precautionary.

Sunday Sep 20, 2009 #

Event: WA Long Distance Champs - State Series

Running warm up/down 5:00 [2] 0.7 km (7:09 / km) +40m 5:33 / km
shoes: Adidas Swoop Blue

Run to the start plus a bit extra, all pretty slow. Feeling good so didn't feel a need to do any more.

Orienteering race 1:26:58 [4] **** 14.05 km (6:11 / km) +515m 5:14 / km
spiked:28/30c shoes: Adidas Swoop Blue

WA Long Champs at Jumbuck Hill (Bells Rapids North). A bit shaky on the first leg and lost about 15 seconds at the end by looking for my original intended attackpoint rather than the control. Lost another 15 seconds or so on 2 when it all went a bit weird on the final approach to the control. The rest of the course was all pretty good, felt much more in tune with the map than yesterday and executed everything pretty much to plan apart from a slightly wobbly approach to 11 and a poor exit direction from 25.
Tried not to go too hard, even talked myself into walking up the hill out of 14, but still found myself getting a bit tired towards the end. Very satisfied with the effort today.

Orienteering 25:00 [1] ** 2.0 km (12:30 / km) +105m 9:54 / km
spiked:5/5c shoes: Adidas Swoop Blue

Collecting controls.

Saturday Sep 19, 2009 #

Event: WA Middle Distance Champs - State Series

Running warm up/down 10:54 [2] 1.57 km (6:57 / km) +40m 6:09 / km
shoes: Adidas Swoop Blue

Warm up for middle distance champs.

Orienteering race 29:32 [4] **** 4.67 km (6:19 / km) +180m 5:18 / km
spiked:11/13c shoes: Adidas Swoop Blue

WA Middle Champs at Bells Rapids. Ran conservatively both physically and technically. Slow and careful but in control and doing everything as I intended apart from a bit of a lapse around 5 and 6. Had to work hard to avoid being distracted by the dog (Tash) following me through the first 3 controls and almost tripping me every few seconds. She dropped off at 3 before picking up Ian and then Eoin for a while. Had a bit of trouble with the mapping of the contours around 5 ending up way low and losing a bit over a minute. Lost another 5 or 10 seconds going to some nearby rocky ground on 6 then a few more seconds with poor direction out of 6. I didn't have to think too much about holding back physically as I was navigating carefully anyway but I did hold myself back a bit on the hills from 3-4 and 9-10.
Feeling fine physically, no problems at all with tight muscles or dodgy heart.

Friday Sep 18, 2009 #

Running 25:41 [2] 5.0 km (5:08 / km) +80m 4:45 / km
slept:6.5 weight:68.7kg shoes: Brooks Summon

Easy 5k loop in the morning. Felt a few tight spots in the hammy at times and the old knee and achilles niggles were there in the first couple of minutes but no soreness at head of fibula. Felt as though I was moving freely and even had a bit of spring in the step. Should be able to make it around on Saturday at least.

Thursday Sep 17, 2009 #

Note
(rest day)

C • Sprint 2

Wednesday Sep 16, 2009 #

Note
(rest day)

Two days off, by order of the coach.

Right hamstring was really tight yesterday causing a bit of pain at the head of the fibula. Peroneals pretty tight too. Significantly better today but I think I do still need another day off.

Tuesday Sep 15, 2009 #

Running 35:00 [2] 6.0 km (5:50 / km) +120m 5:18 / km
shoes: Brooks Summon

Tried to do the little possums loop with Rachel but my right leg wouldn't cooperate so I walked home.

Monday Sep 14, 2009 #

Running 45:59 [2] 8.8 km (5:14 / km) +100m 4:57 / km
shoes: Brooks Summon

Lap of KP with Ivan. Feeling ok but a little stiff in (many) places. Right calf tightened up significantly with about 10 minutes to go and within a few strides I started to feel really good albeit briefly.

Sunday Sep 13, 2009 #

Running 6:55 [3] 1.4 km (4:56 / km) +20m 4:37 / km
ahr:135 max:156 shoes: Adidas Swoop Blue

Warm up for H3 at Yetar Spring. 5 or 6 minutes increasing pace plus a couple of hard efforts up a gentle hill.

Orienteering 37:52 *** 6.87 km (5:31 / km) +200m 4:49 / km
ahr:155 max:186 spiked:9/11c shoes: Adidas Swoop Blue

H3 at Yetar Spring, 6.3k straight. Started fast and did the first 2 controls well but my heart was starting to play up on the way into 2 so I jogged to 3 and then stopped for a few minutes at 4 while I drank 4 cups of water and waited for Henry to come through (saw him low at 3). Followed Henry most of the way to 5 before going past then went past Oscar when he was standing still about 200m before 6. Jogged over to 7 then planned to do the rest a bit harder but made a small mistake on 8 (5-10sec), completely screwed 9 (30+seconds) and jogged it in.
Need to drink more, do a decent warm up and start conservatively next week.
http://connect.garmin.com/activity/13164530

C • Maybe.... 3

Hard 3 - Splits

Saturday Sep 12, 2009 #

Note
(rest day)

Got up and put my running shorts on but never actually made it out the door, just didn't feel like it.

Friday Sep 11, 2009 #

Running 29:11 [2] 5.0 km (5:50 / km) +80m 5:24 / km
shoes: Brooks Summon

Was going to do the rehab loop but felt worse than Wednesday so turned around at O'Connor Rd and wished I had turned around earlier.
As soon as I got home Liam told me he was faster than me so I did a few sprints around the house trying to prove him wrong. I reckon I won, he thinks it was a draw, felt better than the 5k anyway.
Rachel beat me on the 5k.

C • Winner 2

Thursday Sep 10, 2009 #

Note
slept:5.9 weight:68.9kg (rest day)

Wednesday Sep 9, 2009 #

Running 46:52 [2] 8.6 km (5:27 / km) +100m 5:09 / km
shoes: Brooks Summon

Easy lap of KP alone. Feeling a bit stiff today, probably wasn't quite ready to run so fast yesterday. Might have a rest tomorrow.

Tuesday Sep 8, 2009 #

Running 53:23 10.0 km (5:20 / km) +160m 4:57 / km
slept:5.8 weight:68.8kg shoes: Nike Free 7.0

10k loop with Rachel. Did a few short fast efforts while Rachel was doing her 20min tempo. Felt good to run fast. Right calf still feels a little tight but not enough to restrict me at all.
http://connect.garmin.com/activity/12851458

Monday Sep 7, 2009 #

Running 49:45 [2] 9.5 km (5:14 / km) +120m 4:56 / km
shoes: Brooks Summon

Easy lap of KP with Ivan plus run to car at the end. Got a bit wet.
Heart was going crazy for quite a while in the early afternoon while sitting at my desk but it was fine while running, felt quite good actually. I think I'll try to avoid complete rest weeks in future, they don't seem to be good for my heart. Perhaps I should be avoiding doing things that require a week to recover but I'll try just avoiding the week off first.

Sunday Sep 6, 2009 #

Event: Wundabiniring Brook near Sawyers Valley - Standard & State Series

Orienteering 33:51 [4] *** 6.23 km (5:26 / km) +120m 4:57 / km
ahr:152 max:161 shoes: Adidas Swoop Blue

H3 at Wundabinaring. I knew I would end up running reasonably hard and I didn't want to do that for 10km so ran the H3 rather than the H1. Looking at the courses beforehand I was quite glad of an excuse to skip the long boring legs on the H1. Didn't push it hard but didn't just jog around, probably ended up running about marathon pace or a little slower. Felt reasonably good most of the way but the calves did feel as though they were tightening up a bit on the long climb to 6. Small mistakes on 4 (15s) and 7 (30s) and generally a bit slack about planning where I wanted to go. Might run H3 again next week but go a bit harder.

C • Glan I ran H2 1

C • Downhill 4

C • H3 at Yetar Sp. 1

Hard 3 - Splits