Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: phatmax

In the 31 days ending Dec 31, 2008:

activity	#	time	miles		km		+m
running	27	18:03:05	140.93	(7:41)	226.8	(4:47)	100
orienteering	6	4:29:40	27.53	(9:48)	44.3	(6:05)	1055	98 /	108c	90%
Dancing	2	3:00:00
pseud-o	2	1:26:30	12.68	(6:49)	20.4	(4:14)	80	34 /	36c	94%
Total	27	26:59:15	181.13		291.5		1235	132 /	144c	91%

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Wednesday Dec 31, 2008 #

running warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: kyano 13 - red

Warm up before race and then "warm down" on control collection after the event. Legs felt it on the control pickup.

orienteering race 31:00 [5] ** 6.5 km (4:46 / km) +120m 4:22 / km
ahr:168 spiked:20/21c shoes: kyano 13 - red

Day 5, and probably the best run of the week. The ankle was a bit fat when I woke up, but not sore, which was good.
Sprint style orienteering, so forced myself to run fast. K Rattray was starting 1min behind, so the challenge was to see how far into the race before he went past. Wasn't till early on the long leg, which was really pleasing. Only lost a further minute and a bit over the rest of the course. Felt I was running well, which showed with the best result for the 5 days. Only 1 minor wobble at the end of the long leg when I missed the start of the track off the road and had to run up the earth bank, only 10 seconds or so, but in a sprint race that is a place.

Tuesday Dec 30, 2008 #

running warm up/down 13:00 [2] 2.5 km (5:12 / km)
shoes: sarva ms

orienteering race 48:00 [4] **** 7.5 km (6:24 / km) +200m 5:39 / km
ahr:168 max:172 spiked:16/17c shoes: sarva ms

Day 4, ran harder than the 3 previous days and apart from an error costing 1 min, navigation was good. Up hill leg to the first control, so ran solidly, then round the track and up the gully to 2, but it was further off the side of the gully than I was reading and I missed it. Lost a minute here. Tash Key, who started 1 min behind caught me here. Passed her as we got close to 3 when she went up the wrong gully. She caught up again when I hurdled a log on the way to 4, landed awkardly and crunched my ankle. Got caught in a downpour of rain coming into 3 and on the way to 4 and the map started to disappear. Every time I folded the map the ink would flake off. Went well through the remaining controls, although it was very worrying as the map around control 8 was disappearing. Luckily it lasted just long enough to get through the control, but by the time I had finished the spot where 8 was was simply white. Just the lines from 7 and 9 disappearing onto a blank spot on the map. Other parts of the map were also missing. Apart from the minute I lost on control 2 this was a good run. Av heart rate 6 beats per minute higher than previous 2 days, reflecting the higher intensity in the runnning today.
Enjoyed the course, which made pretty good use of the area. Just a shame about the map printing.

C • Map printing 4

Monday Dec 29, 2008 #

running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: sarva ms

orienteering race 47:20 [3] **** 7.3 km (6:29 / km) +200m 5:42 / km
ahr:162 spiked:14/15c shoes: sarva ms

Day 3, and the best so far. One of the best runs technically for quite a while, with only about 20 seonds on 1 control. Read the map well in the complex diggings, and was solo virtually the whole way. It was only after control 13 when there were some others around. Almost flawless through the first 9 and then just a bit slow in the circle on 10 although knew where I was and which direction the control was, it was only 20 secs.,Again running comfortably.

Sunday Dec 28, 2008 #

running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: sarva ms

orienteering race 50:20 [3] **** 7.3 km (6:54 / km) +215m 6:01 / km
ahr:162 spiked:15/18c shoes: sarva ms

Day 2, and a bit disappointing. 3 errors probably costing 5 minutes total. A bit high on 1 and had to come in off the track. Good control as the parrallel cliffs lured the mistake, 1:30. Then running OK till 9. Downhill leg to 10, told myself 2nd rock line, but ignored the one I crossed immediately, so ended up too far down the hill and had to climb back up, 3 mins. THen on 18 overran and had to comeback 50m or so, 30 seconds. Again running within myself

Saturday Dec 27, 2008 #

Event: XMAS 5 Days

running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: sarva ms

orienteering race 49:30 [3] *** 6.8 km (7:17 / km) +200m 6:21 / km
spiked:16/18c shoes: sarva ms

Xmas 5 day, day 1. Hot! Good solid run, with 2 errors of about 30 seconds each. 1st 3 were good, then on 4 came round the end of the erosion gully and headed off slightly. Reaslised and corrected, 30 seconds. Good round until 14 and then just over ran it a bit and had to head back 50m. Running within myself.

Thursday Dec 25, 2008 #

running 41:10 [3] 9.0 km (4:34 / km)
shoes: asics overdraft (red)

Reasonably quick this morning. Slow for the first k or so while in warmup mode, then consistent 4:30 pace. Really nice morning again. Clear toward the west so you could see the Bellarine Peninsulia clearly on the horizon. Not quiet as good to the east.

Wednesday Dec 24, 2008 #

running 53:40 [3] 11.2 km (4:48 / km)
shoes: kyano 14

Sluggish at the start, but got better as the run went on. Almost perfect conditions for running this morning, and very clear. A bit stiff after last night, not quite as bad as after the first O race of the year, have that to look forward to on Sunday.

Tuesday Dec 23, 2008 #

running warm up/down 6:00 [2] 1.1 km (5:27 / km)
shoes: kyano 13 - red

Warm up before park O, and then token warm down afterwards to make up the 10k.

orienteering race (Park O) 43:30 [3] ** 8.9 km (4:53 / km) +120m 4:35 / km
spiked:17/19c shoes: kyano 13 - red

Park orienteering at Brimbank. A reasonable run, without being special. Did the controls in reverse order to the pack, so was basically on my own. Met them coming the other way strung out along the footpath round the NE edge of the map. Finished 2 mins down on Blair.
Stopped short on two controls, also on a couple was looking for the plate until I realised it was a permanent course post. The park run meant some proper cross country work, which was good before the weekend.

Monday Dec 22, 2008 #

running 48:30 [3] 10.0 km (4:51 / km)
shoes: asics overdraft (red)

Another early run (that's 2 in a row). Took things very easy and enjoyed the view.

Sunday Dec 21, 2008 #

running 1:11:20 [3] 15.2 km (4:42 / km)
shoes: asics overdraft (red)

Over the last several months I have struggled to consistently be motivated for early morning runs. But needed to get out early today, or it just wasn't going to happen. Felt good on this run, so some encouragement for the coming days.

Friday Dec 19, 2008 #

running 42:15 [3] 9.0 km (4:42 / km)
shoes: asics overdraft (red)

Friday afternoon wind down run

Thursday Dec 18, 2008 #

running 50:20 [3] 11.0 km (4:35 / km)
shoes: asics overdraft (red)

A rerun of Tuesday night, only different. Ran from home to the start and then Tuesday's course with a different control selection. Saved about 100m on Tuesday nights race with the benefit of having some time to look at optimum routes. Then jogged home.

Wednesday Dec 17, 2008 #

running 47:50 [3] 10.2 km (4:41 / km)
shoes: asics overdraft (red)

Evening run. Felt a bit plodding for the first half, but lifted in the second half.

Tuesday Dec 16, 2008 #

running warm up/down 11:00 [2] 2.0 km (5:30 / km)
shoes: kyano 14

From home to street o and back agian

pseud-o tempo 40:00 [3] * 9.3 km (4:18 / km)
spiked:16/18c shoes: kyano 14

Good run, with roughly optimum route choice. Only real problem was a "missing" control. Course setter had either put it on the wrong corner or mismarked the map. Either way it wasn't where it was marked. Spent a small amount of time and then headed off. That accounted for one of the non-spiked controls, the other was buried under a wast tree mass and I did 3/4 of a lap before I spotted the plate in the middle. Finished 4th which was a good result. Felt like I was running OK
Post race analysis showed two major variants of control selection with both having pretty much the same distance.

Monday Dec 15, 2008 #

running 47:30 [3] 9.8 km (4:51 / km)
shoes: asics overdraft (red)

Early run. Went round the beach and you could see the wash from the waves on the lamp posts. The marks were about 3m up on the posts which were at the top of a wall 10m from the waters edge and about 5m or so up.

Dancing 1:30:00 [1]

Last lesson for the year. Went through latin steps to try and get them fixed in the brain. Finished off with a couple of new ballroom steps.

Sunday Dec 14, 2008 #

running 1:04:30 [3] 14.0 km (4:36 / km)
shoes: kyano 14

Late morning run, after the rain had stopped threatening, still had to contend with a very strong wind.

Friday Dec 12, 2008 #

running 51:40 [3] 11.4 km (4:32 / km)
shoes: asics overdraft (red)

Slightly early lunchtime run in an effort to avoid he rian. Nearly succeeded, with it ligt rain for the last km or so.
Back to the office for a cheese sandwich and banana

Thursday Dec 11, 2008 #

running 48:30 [3] 10.0 km (4:51 / km)
shoes: kyano 14

Nice morning for a run. Cool and clear with a bit of breeze. The bay was really clear with good views over to the other side.

Wednesday Dec 10, 2008 #

running 57:30 [3] 12.8 km (4:30 / km) +100m 4:19 / km
shoes: asics overdraft (red)

Solid lunchtime run. Docklands with the Spencer St and Inglis St detours.

Tuesday Dec 9, 2008 #

running 40:00 [3] 8.0 km (5:00 / km)
shoes: kyano 14

Just a run. Long day ahead. Project review in Adelaide this afternoon, so no street-o tonight.

Monday Dec 8, 2008 #

running 47:10 [3] 10.4 km (4:32 / km)
shoes: kyano 14

Lunchtime run. Felt much smoother today and didn't have to force the whole way.
Came back past the beach at South/Port melbourne and there was a oldish gentleman sunbaking on the beach in a bright blue pidgeon smuggler g-string. Somethings should never ever by allowed in public and this was one of them.

Dancing 1:30:00 [1]

Jive tonight. Practice for the steps, then some freestyle. Finished with tango revision.

Sunday Dec 7, 2008 #

running 1:17:30 [3] 16.0 km (4:51 / km)
shoes: asics overdraft (red)

Round the strets of Williamstown again. Different street-o map, so a different set of lanes and back streets. The time seems to go a bit quicker on this sort of run. Even so it was never a really comfortable effort. Couldn't get into a rythm or any cort of flowing feeling.
Eureka AGM in the afternoon. More a social ocassion than a tedious business meeting. A 3 person cluster relay provided the nominal event for the day. When the first person finds all the stands in the one cluster it makes things a lot simpler for the subsequent legs.

Friday Dec 5, 2008 #

running 48:20 [3] 10.1 km (4:47 / km)
shoes: asics overdraft (red)

Out a bit earlier than normal to try and avoid the worst of the midday heat. Even paced run, 24:10 out and 24:10 back. Wind on the retun was gusty and made things a bit tougher though.

Thursday Dec 4, 2008 #

running 53:45 [3] 11.5 km (4:40 / km)
shoes: kyano 14

Generally relaxed evening run with a few surges.

Wednesday Dec 3, 2008 #

running 46:15 [3] 10.1 km (4:35 / km)
shoes: asics overdraft (red)

Lunchtime group run. Was originally going to be a gentle 10, however the group broke into 3 after about 1.5km, and I found myself in the quicker bunch. Halfway in 23:35 and then back in 22:40.
A couple of cruise liners in at Station Pier. Not as shiney and new as ones I've previously seen there.

Tuesday Dec 2, 2008 #

pseud-o race 46:30 [4] * 11.1 km (4:11 / km) +80m 4:03 / km
spiked:18/18c shoes: kyano 14

Street O at Essendon West. A lesson in the fickle nature of sport. Last week got the route choice wrong and then forgot a control and had to run an extra 1.5km to pick up an additional control. Finished 7th. This week got the route choice right, no mistakes, ran as well as I have done for quite a while; and finished 6th. Found myself on my own immediately after the start, when most of the pack took the anti-clockwise route and I went clockwise. Other main difference was in the order of the controls to the SW of the start. Post race map measurement showed no difference in distance. Much stronger field tonight and 6th was a pleasing result.
Only quibble was the inaccurate marking of the a couple of control locations. These inaccuracies can make a difference. Last night there was a pair of controls in the SE corner, 14 &20. Two possible routes, which using the marked locations, measured the same. However 20 was further north than marked on the map which meant the north route was about 150m shorter than the south route and so there was a significant luck factor depending on which was you went, rather than it being a more even bet. It also depended on which order you did them. Those who did 20 then 14 knew 20 was too far north, and would have taken the north route. But doing 14 then 20 meant you didn't know.

C • Control positions 3

running warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: kyano 14

Short slow run before and then a short jog after street O

Monday Dec 1, 2008 #

running 50:20 [3] 10.5 km (4:48 / km)
shoes: asics overdraft (red)

Pleasant lunchtime run. First 4 k were slow and gentle (5min pace) then the last 6.5 was quicker.

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