Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craig

In the 31 days ending Aug 31, 2006:

	activity	#	time	miles		km		+m				load
	Running	26	25:40:02	174.17	(8:51)	280.3	(5:30)	4685				351.6
	Cycling	5	8:40:00	139.19	(16.1/h)	224.0	(25.8/h)					103.0
	Orienteering	4	4:11:43	25.23	(9:59)	40.6	(6:12)	845	41 /	55c	74%	110.8
	Total	28	38:31:45	338.59	(6:50)	544.9	(4:15)	5530	41 /	55c	74%	565.3
averages - sleep:7 rhr:47 weight:70.1kg

2:38

0:00

» now

Thursday Aug 31, 2006 #

Running 1:32:11 [2] 16.0 km (5:46 / km) +330m 5:13 / km
shoes: ASICS GT2110

Easy run around North Ledge farm, same as last Saturday. Light rain all the way. Tightness in lower left calf early on eased after a few minutes but never completely went. Feeling quite good at the end apart from my achilles heel.

Wednesday Aug 30, 2006 #

Running 41:39 [3] 8.7 km (4:47 / km) +100m 4:32 / km
shoes: ASICS GT2110

Usual (short) lap of KP with Ivan. Felt tired today, the cycling might be starting to get to me. I thought it would have been slower as I slowed down in the second half when Ivan dropped off.

Tuesday Aug 29, 2006 #

Running 1:30:00 [2] 14.9 km (6:02 / km) +300m 5:29 / km
shoes: ASICS GT2110

Shortest version of old 90min loop with Rachel. Beautiful warm sunny spring day (27 degrees). Left calf a bit tight for the first 30min, middle 30min felt fine, last 30min a little sore on inside of heel just below ankle. Nice to run with Rachel again for a change. Didn't feel slow running at Rachel's pace but it was 9min slower than the last time I did this run alone. Picked up some heavy rocks to run up the last steep hill to see how hard it is for Rachel carrying an extra 5kg. Had to drop them half way up because I was struggling to keep up, reminded me I could stand to lose a few kilos myself.

Monday Aug 28, 2006 #

Cycling (road) 1:11:00 [2] 33.0 km (27.9 kph)

Ride to work from Darlington. A bit cold going down the hill but really nice after that (tailwind).

Cycling (road) 1:19:00 [2] 33.0 km (25.1 kph)

Ride from work to Darlington. Unfortunately had to leave work at about 4:40 to get home in daylight. Sunny, still, lots of dolphins playing in the river.

Sunday Aug 27, 2006 #

Running 55:05 [3] 11.9 km (4:38 / km) +150m 4:21 / km
slept:8.0 weight:70.8kg shoes: ASICS Kayano XII

Steady run along old railway line up to Mundaring and back. Solid tempo from Charles Rd to Mundaring and back. Left achilles stiff and a bit sore for first 15min otherwise felt quite good. Another beautiful still sunny day.

Saturday Aug 26, 2006 #

Running 1:34:09 [2] 16.0 km (5:53 / km) +330m 5:20 / km
shoes: ASICS GT2110

Easy run around North Ledge farm. Very slow particularly up hills trying to make sure I didn't put any strain on my achilles. Still a bit sore a lot of the time (only on the inside), probably shouldn't have gone so long. I think I used to enjoy running when it didn't hurt but I'm starting to forget what that is like.

Friday Aug 25, 2006 #

Running (treadmill) 47:03 [2] 10.0 km (4:42 / km)
shoes: ASICS GT2110

Ran on the treadmill while Rachel ran outside. Left achilles area stiff to start with but feeling pretty good by about 27min. Started to feel it again when the pace went above 14km/h briefly near the end.

Cycling (road) 54:00 [3] 25.0 km (27.8 kph)

Ride to work from West Midland. Rained a fair bit in first half. Rode pretty hard.

Note

Went to the physio and had some acupuncture done on my left leg around the achilles.

Cycling (road) 57:00 [2] 25.0 km (26.3 kph)

Ride home from work to west midland.

Thursday Aug 24, 2006 #

Running (treadmill) 36:00 [2] 7.1 km (5:04 / km)
shoes: ASICS Kayano XII

Easy run on the treadmill. Running on the treadmill so I could stop if my left heel got really sore. It was a bit stiff and sore early on but was actually starting to feel ok by the time I stopped. Would have kept going except I had to go to work.

Cycling (road) 41:00 [2] 18.0 km (26.3 kph)

Easy ride to work from Fauntleroy Ave. Beautiful sunny morning with a light tailwind. Rachel will be jealous.

Cycling (road) 40:00 [2] 18.0 km (27.0 kph)

Ride from work back to Fauntleroy Ave. Rode a bit harder at times.

Wednesday Aug 23, 2006 #

Running 41:07 [3] 8.7 km (4:44 / km) +100m 4:28 / km
slept:7.0 weight:70.6kg shoes: ASICS Kayano XII

Usual lap of KP with Ivan. Feeling a bit tired but kept the pace pretty solid, fastest ever for this loop actually I think. Tight in lower left calf early, then around outside of left ankle, heel was ok.

Tuesday Aug 22, 2006 #

Running 54:54 [2] 10.0 km (5:29 / km) +160m 5:05 / km
slept:7.0 weight:70.4kg shoes: ASICS GT2110

Usual easy 10k loop. Felt pretty tired especially on hills. Felt even slower than it was, thought I might even crack the hour. A bit sore around outside of left ankle and heel. Right ankle felt fine apart from the couple of times I stepped on rocks that bent up the outside of my forefoot. Never seriously considered doing the 2 hour run I had planned for today.

Monday Aug 21, 2006 #

Note
slept:5.0 weight:70.1kg (rest day)

Finally got into bed around 1:30am after 4+ hours in a car and 6+ hours on a plane but still didn't sleep well. Thought about riding my bike to work but it was about 11am by then and rain forecast later so I decided I needed a rest day.

Sunday Aug 20, 2006 #

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Adidas Swoop II

Warm up for long race. Didn't have time for much warm up partly because for a while I thought my start time was 10:42 when it was really 10:24.

Orienteering race 1:29:20 [4] *** 15.0 km (5:57 / km) +400m 5:15 / km
spiked:23/27c slept:6.0 shoes: Adidas Swoop II

Qld Champs Long race. After yesterday's debacle I decided to dust the old base plate compass off to give me some security. It worked well because it gave me a routine to follow at controls which stopped me from making the mistakes I was making yesterday. I still wasn't looking at my map properly until well away from the control but at least I was heading in the right direction which is all you really needed to do in this terrain. I'm going to need to work on this before nationals. Slight wobbles on 1 and 4 (I'm sure 4 was on a bit of rocky ground, not the cliff) and a 30 second mistake on 5 (went to the southern creek first). Very shaky on 12 because the map was not making sense to me at all even though I was exactly where I was trying to go. I never felt great but thought I was maintaining a pretty even pace and was starting to try to lift the pace a bit in the final section when I rolled my right ankle coming out of 19 (maybe because I was trying to up the pace?). Had to walk most of the way from 19 to 20 before it loosened up enough to start running again. Managed to run reasonably freely around the final loop but couldn't really push the pace at all. Disappointing not to get a chance to test my fitness properly at the end of the course but still a much better day than yesterday. Restores a little bit of confidence going into nationals but the ankle is a major concern.

Saturday Aug 19, 2006 #

Event: AUS NOL Races

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
slept:8.0 shoes: Adidas Swoop II

Warm up for middle distance race. Run to start plus a few times up and down a gentle hill near the start.

Orienteering race 38:26 [4] *** 6.7 km (5:44 / km) +140m 5:12 / km
spiked:9/15c shoes: Adidas Swoop II

Qld Champs Middle Distance. Planned to take my time reading the map and compass early until I felt confident and then start pushing hard but I never felt confident at any stage during the race so I never really pushed hard. Lost about 2min on 3, 30 sec on 7 and small amounts on a few others. I think a lot of my problems were caused by leaving controls in the wrong direction before making any sort of plan and then not following the compass well because I couldn't believe I was so far off course. Struggled for motivation after seeing hoggster go past me and out of sight before I got to 3.

Running warm up/down 10:00 [1] 1.6 km (6:15 / km)
shoes: ASICS GT2110

Warm down jog with Andy and Eric.

Friday Aug 18, 2006 #

Running 30:00 [1] 5.0 km (6:00 / km)
slept:0.5 shoes: ASICS GT2110

Easy jog along the beach at Hervey Bay with Sarah and Cath after taking the midnight flight from Perth to Brisbane and driving from Brisbane up to Hervey Bay. Felt surprisingly good, probably because it was so slow.

Wednesday Aug 16, 2006 #

Running 43:59 [2] 8.7 km (5:03 / km) +100m 4:47 / km
shoes: ASICS Kayano XII

Easy lap of KP with Ivan. Started with Alan and passed Damien half way around. Feeling tired early on but better in the 2nd half. A few pretty fast surges near the end didn't feel too bad. Feeling a bit stiff around left ankle and down side of foot but not really sore.

Tuesday Aug 15, 2006 #

Running long 1:49:43 [2] 20.8 km (5:16 / km) +340m 4:53 / km
rhr:47 weight:69.7kg shoes: ASICS GT2110

Flattish long run. First half of 10k loop then out Atkins Rd to Mundaring Weir Rd, Railway trail up through Mundaring and onto Mundaring loopp MTB trail to the end of Martin Rd and back onto 2nd half of 10k loop. Right knee only hurt a little for a few minutes in the middle and left ankle/heel only hurt for the last hour (started around back of lateral malleolus then medial malleolus then down towards inside of heel). Must have been getting tired towards the end because I felt a strong urge to run faster, tried to hold back but still did the last km in 3:39. A little bit of light drizzle after 5min, otherwise a nice day for a run.

Monday Aug 14, 2006 #

Note
slept:9.0 weight:69.9kg

Feeling sore around left ankle lying in bed this morning. Couldn't decide if I should run anyway or ride my bike instead so I just stayed in bed.

Sunday Aug 13, 2006 #

Running warm up/down 23:00 [2] 4.0 km (5:45 / km) +40m 5:29 / km
slept:8.0 weight:69.9kg shoes: VJ Integrator

Warm up and down for orienteering at Mt Observation.

Orienteering race 48:20 [4] *** 8.3 km (5:49 / km) +190m 5:14 / km
spiked:9/13c shoes: VJ Integrator

H2 course at Mt Observation North. Not feeling very motivated at the start and it showed in my concentration. Very sloppy on the first 5 or 6 controls. Better on the rest of the course but it was pretty easy. Terry was only 2min behind me and still thinks he isn't fit enough to run nationals, not sure what that says about me. He is still thinking of going to NSW champs to test his fitness.

Orienteering (control collecting) 15:00 [1] ** 1.6 km (9:22 / km) +25m 8:42 / km
shoes: VJ Integrator

Collecting controls at Mt Observation.

Saturday Aug 12, 2006 #

Running 1:32:00 [2] 15.7 km (5:52 / km) +350m 5:16 / km
slept:8.0 weight:69.8kg shoes: ASICS GT2110

Mail run. Back through John Forrest. Knee fine, heel good for first half but getting a little sore in second half, still not as bad as Thursday. Feeling quite good at the end. Light rain most of the time, should have lubed my nipples.

C • blood? 3

Friday Aug 11, 2006 #

Running hills 1:01:31 [2] 9.5 km (6:29 / km) +300m 5:36 / km
slept:8.0 weight:70.2kg shoes: ASICS Kayano XII

8 x O'Connor Rd hill same as last week but even less spring. Felt a bit tired particularly early on. Knee was fine. Heel was ok at the start, hurt a bit on first hill, better on next 4 or 5 but hurt again on the last couple when I tried to add a bit more spring. A little bit sore on warm down but still not as bad as yesterday, otherwise felt quite good on warm down.

Cycling (road) 43:00 [2] 18.0 km (25.1 kph)

Cycle to work from Fauntleroy Ave. Put in slightly more effort than yesterday, still not sure it was worth a 2. Very sore the first time I sat down.

Cycling (road) 44:00 [2] 18.0 km (24.5 kph)

Ride from work to Fauntleroy Ave.

Thursday Aug 10, 2006 #

Running 57:15 [2] 10.0 km (5:44 / km) +170m 5:17 / km
rhr:49 slept:8.0 weight:70.2kg shoes: ASICS GT2110

Easy run to collect my parents mail again. Took the direct route there this time because I was worried about my knee. Knee was fine but left heel was stuffed, sore from the start and got worse as I went. Had hoped to go 80-90 minutes but had to cut it short. Might ride the bike to work to make up for it.

Cycling (road) 48:00 [1] 18.0 km (22.5 kph)

Ride to work from Fauntleroy Ave. First time on a bike outdoors since about April. Don't know why I avoided it for so long, it was much nicer than sitting in a car.

Cycling (road) 43:00 [1] 18.0 km (25.1 kph)

Ride from work back to car at Fauntleroy Ave. Light tailwind this way.

Wednesday Aug 9, 2006 #

Running (fartlek) 46:28 [4] 10.0 km (4:39 / km) +130m 4:22 / km
rhr:47 slept:8.0 weight:69.8kg shoes: ASICS Kayano XII

Lap of KP starting with Ivan but he didn't seem to keen on going with me when I started surging (hadn't run for 4 weeks and said someting about feeling like an elephant). Knee still feeling a little funny but not really sore, definitely not just a scratch. Felt good on the first hill but tired a bit towards the end.

Tuesday Aug 8, 2006 #

Running long 1:43:26 [2] 18.5 km (5:35 / km) +405m 5:02 / km
rhr:44 slept:8.0 weight:70kg shoes: ASICS GT2110

Easy run out to North Ledge and back. Felt a lot fresher than yesterday from the start but still lacking strength on the hills. Started to feel really good towards the end apart from my right kneecap which began to irritate a little at around 65 minutes and then get really sore from about 90 minutes. I've had trouble with this kneecap before (usually when starting to cycle again after a break) but in the past it has only been at the start of a run and has always gone away after about 10 minutes. I do have a scratch on that knee so it could be an allergic reaction to some prickly bushes, I sometimes get red itchy lumps all over my legs after orienteering at this time of year.

Monday Aug 7, 2006 #

Running 59:48 [2] 10.0 km (5:59 / km) +160m 5:32 / km
weight:70.4kg shoes: ASICS GT2110

Usual 10k loop from home. Nothing in the legs today so just shuffled along for my slowest time ever.

Sunday Aug 6, 2006 #

Orienteering 1:00:37 [3] 9.0 km (6:44 / km) +90m 6:25 / km
slept:7.0 weight:70kg shoes: VJ Integrator

Putting out tapes for a course on flat vague parts of Nganga as training for Qld NOL races. Lots of controls on bends in a very wiggly creek and a few isolated pits on very flat areas. Spent 15 minutes looking for a pond that no longer exists for the first control, then the second control was across 600m of very flat terrain to one of the 20 creek bends in a 300m stretch of creek. By now it was becoming obvious that it is a lot easier to find tapes on this sort of course than to put them out in the right place. The rest of the course went pretty smoothly and I think it was a worthwhile training exercise for Qld. After I finished I heard someone crashing through the creek from the last control and looked to see if it was John or Sarah but it was Terry Farrell who appeared out of the bushes. I should have known it would be him as we always seem to bump into him out here doing his 2 hour terrain runs on his own. He isn't very happy with his fitness at the moment because he recokons he hit the wall after only 90 minutes. He is talking of not running elites at the nationals but I've heard that from him before and he always seems to turn up at the start.

Saturday Aug 5, 2006 #

Running 1:24:20 [2] 14.7 km (5:44 / km) +330m 5:09 / km
weight:70.1kg shoes: ASICS GT2110

Easy run to my parents house to collect their mail while they are exploring the arctic. Went there the long way through John Forrest (11km), stopped for 5min to get mail and ran back the direct way (3.7km). Feeling a bit tired to begin with but started to feel quite good towards the end. Ankle jamming in the front again on the steep pinches, heel only started to hurt a little in the last couple of km.

Friday Aug 4, 2006 #

Running hills 56:19 [2] 9.0 km (6:15 / km) +255m 5:29 / km
ahr:127 max:145 weight:70.1kg shoes: ASICS Kayano XII

Lydiard style hill springing on O'Connor Rd but without much spring. 7 times 5k time trial hill.

Thursday Aug 3, 2006 #

Running 1:10:38 [2] 12.3 km (5:45 / km) +225m 5:16 / km
slept:6.0 weight:69.8kg shoes: ASICS GT2110

Easy run from home out powerline, short loop to South then back on 10k route. Feeling tired stiff and sore getting up this morning. Kept it very slow particularly early on. Started to feel ok in the middle but heel was getting sore again towards the end.

Wednesday Aug 2, 2006 #

Running 43:12 [4] 9.3 km (4:39 / km) +110m 4:23 / km
shoes: ASICS GT2110

Fartlek run alone on usual KP loop with a 600m deviation to corner of Hale oval to fit in an extra hill. Felt tired early but ok once I got going. Left heel was good after the first 5 minutes. Right ankle hurt a couple of times on the steeper pinches.

Tuesday Aug 1, 2006 #

Running 1:21:15 [2] 14.9 km (5:27 / km) +300m 4:57 / km
shoes: ASICS GT2110

Shortest version of old 90min loop. Same loop Rachel and Erin did in the morning. Last time I did this run was just after they dug up the tracks and it was a lot easier this time. The dug up bits have all been compacted nicely by the rain and a few determined 4wds. Felt pretty awful from start to finish because I had a huge bowl of pasta for lunch a couple of hours earlier. My stomach was still feeling bloated even at the end. Felt really tired on the hills probably because all my blood was going to my stomach. Left heel started to get quite sore in the last 2km.

« Earlier | Later »