Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: candyman

In the 31 days ending Aug 31, 2006:

activity	#	time	miles		km		+m
Running	28	30:02:55	195.42		314.5		1090
Orienteering	6	6:11:36	41.93	(8:52)	67.48	(5:30)	1540	49 /	62c	79%
Gym	3	3:00:00
Total	29	39:14:31	237.35		381.98		2630	49 /	62c	79%

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Thursday Aug 31, 2006 #

Running (Fitsense Coaching) 55:00 [3] 8.0 km (6:53 / km)
shoes: Nike Structure Triax 9

Ran to South Oval at ANU and did usual drills and run throughs. Session was 5 x 2min with 2 min recovery. A couple of the guys were running 550-600m in the 2 mins which is pretty good going. I tried to run relaxed and smooth and felt pretty good during the intervals. Couldn't keep up on the warm-up though....

Wednesday Aug 30, 2006 #

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

Warm-up, drills, 3 x 4min hard/3min easy then cool down. The guys in the group are starting to get pretty fit the intervals were probably at 4min/km pace or a bit quicker. Ran along the lake from Acton Ferry terminal past Commonwealth Park and the Carrillon.

Orienteering warm up/down 24:00 [2] 4.0 km (6:00 / km)
shoes: Nike Zoom Waffle Racer

Warm-up and very short cool down for Night Orienteering. From Cook Shops. Highlight was watching Valby get swooped by the plovers at Cook Ovals while Grant wet his pants.

Orienteering (night orienteering) 32:48 [4] 5.0 km (6:34 / km)
shoes: Nike Zoom Waffle Racer

Around Mt Painter, Grant had even put out toilet paper at the control sights! Wasn't quite at full pace as I was pretty wary of the steep rocky hill sides and I did my ankle last time i ran there. After being a bit rough on the first few I got into a good rythym, it was a great area for night training, much better than running there in the day when you can see the next control from the previous.

Tuesday Aug 29, 2006 #

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

Run from GB's (Gerard Barrett, not Grant Bluett) to Charnie track, loop around the ovals, drills and run throughs. For cool down a loop around the ovals and then ran back to GB's. Had nothing on the warm-up was struggling to keep Kel and Sarah in sight, felt a bit better after drills and run throughs.

C • Gerard's wife 7

Running intervals (2000) 20:00 [5] 5.5 km (3:38 / km)
shoes: Nike Structure Triax 9

10 x 1min had, 1 min float. Kept the pace up on the floats, despite feeling terrible on the warm-up did a pretty good session. Sarah kept me honest but still had to cut corners to keep up, I'm going to have to keep training hard if I want to stay in front of her. Struggled on the last two efforts.

Monday Aug 28, 2006 #

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

Warm-up, drills, 20 minutes of hills then cooldown. Bit nippy this morning and a poor turn out for the group, only 6 when we had been getting a regular 12. Got a funny runny, itchy nose thing happening, probably just hayfever, hope it isn't the start of a cold.

C • Keys 6

Running (drills and sprints) 30:00 [2] 4.0 km (7:30 / km)
shoes: Brooks Adrenaline - 2 pairs

WIth Kelly and Sarah at the AIS. Only had 30 minutes before we had to go and pick up the keys for our new apartment. Its pretty awesome to finally move in. They even fixed almost half of the things we noted during our inspection and we've only found another dozen or so to add!

Sunday Aug 27, 2006 #

Orienteering (longish course) 1:10:00 [3] **** 10.0 km (7:00 / km) +485m 5:38 / km
shoes: Silva K120

Bought some cushioning innersoles for my o shoes and they did wonders, no sore feet at all! Ran around Castle Hill with Kezza, pretty steep and lots of rock, just mapped pretty dodgy. Still everything was there, just lots of extra you had to look at more than just one feature which is probably good training.

Running long 1:10:00 [3] 15.0 km (4:40 / km) +325m 4:13 / km
shoes: Nike Structure Triax 9

Run from Farrer around the ridge, around Isaacs Ridge and up over the top, to Mt Wanniassa, to the Scowns place in Fadden and then to Kel's parents place for a Sunday night roast. It was Roast Pork with apple sauce, gravy and roast vegies. We had chocolate bavarian for dessert. We get the keys to our new apartment tomorrow so we picked up a few things to take around tomorrow.

Saturday Aug 26, 2006 #

Running warm up/down 52:00 [2] 9.0 km (5:47 / km) +110m 5:27 / km
shoes: Nike Zoom Elite

Warm up from Andy's house to the Pinnacle for the race. We were adopted by a border collie on the way, we thought we had outsmarted it when we locked it outside the gate entering the pinnacle, but no, the dog just ran parallel to us outside the nature park and then found a hole and followed us the rest of the way to the cross country. Did some drills and run throughs before the start and then stumbled back downhill to Nat and Andy's place after the race, part way with Gramps.

Running race (Cross Country) 28:25 [5] 8.0 km (3:33 / km) +190m 3:11 / km
shoes: Nike Zoom Elite

One of the few 'real' cross country courses left on the calendar. A poor turn out due to most cross country club members disliking hills, grass, dirt, almost anything apart from flat bike paths, also Nationals Cross was on down in Hobart so the top 6 or so runners were missing too. Had a solid race despite nearly being tripped over by the dog that adopted me and Andy on the warm-up, lead from start to finish and ended up winning by 2 minutes from Andy who just beat Gramps (Trevor Jacobs, a 50 year old who ran the Pikes Peak Marathon in the US last weekend and just flew back to Australia)

It was two 4km laps, ran 13'56 then 14'28 for 28'25 total. The last lap really hurt.

C • Real XC courses 1

Friday Aug 25, 2006 #

Running (Tour de Farrer) 45:00 [3] 9.0 km (5:00 / km)
shoes: Nike Structure Triax 9

Run around Farrer Ridge and Farrer with Kel. Ran up some nice hills and pst some massive houses. Could have run onto Isaacs Ridge, Mt Taylor Reserve or Wanniassa Hills but couldn't decide which so just stuck to Farrer Ridge.

Thursday Aug 24, 2006 #

Running warm up/down (drills) 10:00 [2]
shoes: Nike Structure Triax 9

Easy drills and run throughs, trying to loosen up a bit.

Running 30:00 [3] 7.0 km (4:17 / km)
shoes: Nike Structure Triax 9

Had a really long day, struggled to get out of bed at 6am and then worked pretty much from 6:45am until 5pm. Felt tired but decided to go for a jog anyway and felt really amazingly good. Was a real surprise after i felt so shit for the last couple of days, but i was running with energy and rhythym and felt really great. Looking forwards to being able to do some hard training over the weekend.

Note

I didn't run with them this morning, because I felt shit, but my entire Fitsense Running Group set pb's on our regular timetrial loop this morning, most of them have times stretching back a year or two so it was a huge achievement. What a group of Champions!

Wednesday Aug 23, 2006 #

Note
(sick) (rest day)

Feeling a bit woozy, took the day off work to rest and decided to take the day off training too. Cream seems to be doing the job on rash as it has become much more bearable. See how I feel in the morning but I am hopeful that I will be able to train tomorrow.

C • Allergic reactions 10

Tuesday Aug 22, 2006 #

Running warm up/down 35:00 [2] 7.0 km (5:00 / km)
shoes: Nike Zoom Elite

Felt pretty flat today, maybe feeling good yesterday was an abberation. Actually have a pretty bad allergic reaction all over my stomach from the weekend - driving me crazy and not feeling too good.

Running intervals (hilly fartlek) 25:00 [5] 6.0 km (4:10 / km)
shoes: Nike Zoom Elite

Felt crap, particularly on the first two hills and nearly abandoned the whole session. Instead changed to doing a few flatter efforts as well as hills. After about 10 minutes I was feeling okay and pushed through the last half of the session really well. Felt crap after I finished and thought that the smart move might have been to pull out after the first two hills after all.

Note
(sick)

Went to the Doctor because I felt pretty bad after the session, allergic rash had spread and was driving me crazy, also felt a bit ill. Got some cream and antihistamines from the Doc, hopefully will do the trick.

Monday Aug 21, 2006 #

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

Easier session, did 4 x (30 sec hard, 30 sec float, 30 sec hard, 30 sec float). First time the group had done flat recoveries instead of walk/jog/sprawl on the ground. They did really well. Feet were sore but manageable in the Nike Structure Triax. Physically felt (amazingly) fantastic, maybe I hadn't run as hard as I could have yesterday because of my really sore feet.

Sunday Aug 20, 2006 #

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Brooks Adrenaline ASR

Warm up and Drills for Long Race. Was going to be a long, hot day so cut the warm-up down a bit from usual.

Orienteering race (long) 1:24:31 [5] *** 15.1 km (5:36 / km) +375m 4:59 / km
ahr:169 max:189 spiked:21/26c shoes: Brooks Adrenaline ASR

Solid effort, felt physically strong but really struggled with bad (very sore) feet after about 25 minutes. Made quite a few bad decisions and made far too many mistakes. Not sure if the main problem was being distracted by my sore feet, but when I decided to ignore them (and that I actually would finish the race) I didn't make any more mistakes AND was also the fastest for the rest of the course.

Probably need to work on better focus in the middle of the race AND get some better shoes for long races.

Feet were too sore to do a cooldown.

Saturday Aug 19, 2006 #

Event: AUS NOL Races

Event: Queensland Orienteering Championships (NOL event)

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

Warm up for Middle Race. Felt a bit lethargic to start with but starting feeling good when i did my warm up drills.

Orienteering race (middle) 33:37 [5] *** 6.7 mi (5:01 / mi)
ahr:175 max:194 spiked:12/16c shoes: Silva K120

Solid race, made one mistake on leg which nearly everybody else lost time on but lost more time than everybody else. Panicked when i didn't see the flag and wasted a minute running around like an idiot. Finished strongly after the mistake and probably made a few places on the last half of the course.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Brooks Adrenaline ASR

Jog after the middle race. Feet were a bit sore from o' shoes so changed into runners. Felt pretty good, probably better than before the race.

Friday Aug 18, 2006 #

Note
(rest day)

Wasn't really planned as a rest day, was hoping to go for a jog when I got to Queensland. but all my time was eaten up waiting around in airports and driving. Should have run in the morning.

Thursday Aug 17, 2006 #

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

Warm up, Drills, 3 x 1.3 km around Lennox Gardens, with 90 seconds recovery and then cool down. Fast guys were running pretty good today, stretched me a little.

Running (Cruisy Ints) 43:00 [3] 8.0 km (5:23 / km)
shoes: Nike Structure Triax 9

At Southwell with the girls, ran for 10 minutes then did 3 x 2min hard, 2 min easy. Just tried to float and run with good technique and rhythym. Then ran for another 20 minutes or so. Hopefully woke up my legs for the weekend, had a good feeling.

Wednesday Aug 16, 2006 #

Running (CTFRTP) 55:00 [3] 9.0 km (6:07 / km)
shoes: Brooks Adrenaline ASR

Warm-up, drills, 3 x 4min hrd with 4 min jog, cooldown. From Acton Ferry Terminal out towards Commonwealth Park. Little Johnny had a special guest with him this morning, George Gregan was obviously trying to get some tips on how to stay in power despite a lack of any obvious skills for the job.

Tuesday Aug 15, 2006 #

Running warm up/down 33:00 [2] 6.0 km (5:30 / km)
shoes: Nike Structure Triax 9

Warm up before hills and cool down after, checking out the sights of Farrer.

Running hills (Farrer Hills) 20:00 [4] 4.0 km (5:00 / km)
shoes: Nike Structure Triax 9

5 solid hills. Just tried to float up, keeping a good rhythym and tempo but not let Andy get too close.

Monday Aug 14, 2006 #

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

Today we did 4min, 3min, 2min, 1 min with 1 min recovery between each. Sort of a recovery week for the group so a bit of a shorter session. I had to start work at 8am so had to miss the 10 min cooldown.

Running (blob) 20:00 [1] 3.5 km (5:43 / km)
shoes: Nike Structure Triax 9

Jogged part way from the AFP Weston compound towards Farrer. Didn't make it past A Bite To Eat in Chifley as i was too tired so was forced to stop for lunch and a couple of coffees. Walked home the rest of the way watching se7en on my ipod. Pretty stuffed from the race yesterday, thank god I've got an easy week to recover before the races this weekend.

Sunday Aug 13, 2006 #

Running warm up/down 25:00 [2] 2.0 km (12:30 / km)
shoes: Silva K120

Warm up for race, jog, drills and run throughs.

Orienteering race (long) 1:26:40 [5] *** 12.6 km (6:53 / km) +680m 5:25 / km
ahr:172 max:180 spiked:16/20c shoes: Silva K120

Spur gully race North of Canberra (Picaree Hill). Was really happy to run strongly right through after a really tough block of training. Think I lost a little time towards the end of the course as I got tired and possibly with one bad route choice, will see when splits go up on the web. Was 2nd about 80 seconds behind fatrat and 2 and a bit minutes ahead of Blair. Looking forward to next weekend!

Checked splits and as expected lost a bit on bad route choice on last longer leg, bit disappointing because I had just got within 21 seconds of Fatrat and if I had finished off well might have knocked him off. Truth be told Blair finished better than both of us, he's in good shape!

C • orienteering shoes 1

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Nike Structure Triax 9

Easy jog with Blair and Fatrat after the race.

C • 21s 3

Saturday Aug 12, 2006 #

Running warm up/down 45:00 [2] 7.0 km (6:26 / km)
shoes: Nike Zoom Elite

Warm up from AIS track around Bruce Ridge, some drills and run throughs and then a cooldown, same course for cooldown as warmup but muuuuch longer run. WHo would have thought 900m of efforts could be so hard?

Running intervals (sprints) 22:00 [5] 0.9 km (24:27 / km)
shoes: Nike Zoom Elite

3 x 300m sprints with 10 minutes recovery. If I felt really good I was going to race Cross Country today but decided to take it a bit easier before race tomorrow. Really like doing some real speed work every few weeks as well, think it is underrated by a lot of people. Certainly my best form in recent years came off a summer of running 1'59 for 800m.

42.8
42.3
43.2

Probably could have shaved a few more tenths off with spikes instead of trainers but all my stuff is in storage. Kelly was running really well, less than a second behind me for each effort.

Friday Aug 11, 2006 #

Gym 1:00:00 [2]
shoes: Nike Zoom Elite

Last day of my 'intro' program. The disc split squats and single leg bench squats are going goooood. I also did 20 minutes of stretching but thought I would just tell you about them instead of including them as training.
Feeling good and looking forward to race on Sunday.

Thursday Aug 10, 2006 #

Running (Fitsense Coaching) 55:00 [2] 8.0 km (6:53 / km)
shoes: Brooks Adrenaline ASR

Warm up jog to South Oval, some drills and then 12 x 30 sec hard 60 sec easy. Few of the group are doing City to Surf so didn't want to push them too hard. Afterwards ran straight into civic, grabbed some breaky then started work telling people they are fat and lazy at Actew AGL for the rest of the day.

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

Warm up from AIS around Oconnor Ridge and then drills near the bottom of Doyle's hill with Kel and Sarah. Cooled down running around the ridge while the girls finished their hills and then ran back around Canberra Stadium to the track.

Running intervals (Monna Fartlek) 20:00 [5] 5.0 km (4:00 / km)
shoes: Brooks Adrenaline ASR

Monna Fartlek around Occonor Ridge. Started at the bottom of Doyle's Hill and basically ran a loop over the top and then right around the outside of the Ridge. Was a perfect loop as it took me exactly 10 minutes and then I worked hard to try and negative split, ended up doing the second hill in 9'30 and my reward was doing the last 15 second effort up Doyle's Hill OUCH! Hard to know how well I was running because I was by myself but felt like a good session.

Wednesday Aug 9, 2006 #

Running (Canberra Times) 47:00 [3] 8.0 km (5:53 / km)
shoes: Brooks Adrenaline ASR

Warm up and drills, 3 x 5min with 3 min recovery and then cool down. Ran from Acton Ferry Terminal over Commonwealth Ave bridge then along Commonwealth Place and back down towards Lennox Gardens. Saw the PM again but this time I though I could hear some Rammstein pumping through his earphones, perhaps the German Chancellor put him on to it.

C • training 4

Running (Dash for Cash) 30:00 [2] 6.0 km (5:00 / km)
shoes: Brooks Adrenaline ASR

From North Lyneham to the Westpac ATM at Dicko, to the Yellow house, through Lyneham to the Ginninderra overpass and then a little loop in North Lyneham to get to the 30 mins.

C • north lyneham 2

Tuesday Aug 8, 2006 #

Running warm up/down 36:00 [2] 6.0 km (6:00 / km)
shoes: Nike Zoom Elite

Warm up and down for Hills with Andy, Jase, Nat and Stace. Only I warmed down mostly by myself 1. Because I couldn't keep up and 2. because I wanted to do a bit extra around Aranda ovals. Somehow by doing extra I got back to Nat and Andys before they did... I suspect they might have had more stop and talk in their run than I did as they went past Jase's and Stace's.

Running hills (short hills) 25:30 [5] 6.0 km (4:15 / km) +120m 3:52 / km
shoes: Nike Zoom Elite

20 x 30 second hills with about 45 second recovery jog back down. Was pretty flat and fast hill, my watch said only 120m climb for the whole session so 6 metres for each hill, might be a slight underestimation but also might not.

I broke Jase after about 2 hills and broke Andy after 11 so I had to do the last 9 by myself, kept up the pace though and had a really good session.

Monday Aug 7, 2006 #

Running (Fitsense Coaching) 50:00 [2] 8.0 km (6:15 / km)
shoes: Nike Zoom Elite

Warm up, drills, 5km tempo and then cooldown around the Lake BG bridges loop, saw little Johnny and waited for a congratulations on behalf of Hanny for the Gold Medal or at least a well done for my appearance in front of the Senate Committe on Friday but he completely ignored me. Still I think he was listening to with teeth and I know he's a massive NIN fan so he probably just didn't notice me.

C • the hand that feeds 1

Running (drills and sprints) 30:00 [2] 4.0 km (7:30 / km)
shoes: Nike Zoom Elite

Warm up jog, drills, plyos, sprints and then cooldown at Southwell Park with Kel.

Gym 1:00:00 [2]
shoes: Nike Zoom Elite

Up to 3 sets of exercises, in the last week of the intro program now. Ready to start some harder stuff next week. I was actually at the Gym for closer to two hours but didn't actually include my time stretching etc as training, thought I would just put it in as a comment instead.... now thats an idea, fish?

Sunday Aug 6, 2006 #

Running (Canberra Times) 55:00 [2] 8.0 km (6:53 / km)
shoes: Brooks Adrenaline ASR

Warm up, drills, 2 x 1min and 3 x 3min efforts with 2min recovery, and cool down. All from the Canberra Girls Grammar Boat Shed. Ran mostly around Yarralumla Oval on a 1km circuit with a tiny hill.

Running long 1:12:00 [3] 16.0 km (4:30 / km) +345m 4:04 / km
shoes: Brooks Adrenaline ASR

Ran from Farrer along the ridge to Isaacs Ridge out and around the North end and then over the top, eventually to Wanniasa Hills and around the outside of them eventually to end up in Monash for a Roast Dinner!

Had Gorillaz, Faithless and the Captain as my only companions, although the Captain only came along for the last 10 minutes - no blood.

Saturday Aug 5, 2006 #

Running warm up/down 37:00 [2] 7.0 km (5:17 / km)
shoes: Brooks Adrenaline ASR

Run home from the Runners Shop and then after dropping off extra clothing immediately on to Farrer Ridge for Fartlek. About 10 minutes cool down from Farrer Ridge back home.

Running intervals (Fartlek) 20:00 [5] 5.0 km (4:00 / km)
shoes: Brooks Adrenaline ASR

70 seconds hard, 30 seconds easy x 12 around Farrer Ridge, had a really good mix of uphill, downhill and undulating. Felt like I was running pretty well and was definitely pushing pretty hard as I would have struggled to finish the last effort if it hadn't been partly downhill! Another three good sessions next week and I am going to be super pleased with a really solid block of training and an easier week heading towards the QLD NOLs.

Friday Aug 4, 2006 #

Gym 1:00:00 [2]
shoes: Brooks Adrenaline ASR

Pushing up the weights a bit now that I have been at the gym for two weeks. Went hard on my leg press and feeling it now.

C • over 11 hours G! getting into ... 2

Running 28:00 [1] 5.0 km (5:36 / km)
shoes: Brooks Adrenaline ASR

Running around Farrer looking for good hills for Tuesday night. Found a ripper, lucky cause soon after that Kel started whinging that she had to race tomorrow so we couldn't do much more exploring.

Thursday Aug 3, 2006 #

Running warm up/down (Fitsense Coaching) 25:00 [1] 4.0 km (6:15 / km)
shoes: Brooks Adrenaline ASR

warm up drills and cooldown from Acton Ferry Terminal

Running hills (Fitsense Coaching) 20:00 [3] 4.0 km (5:00 / km)
shoes: Brooks Adrenaline ASR

Hills at Commonwealth park, one longer and flatter, one really short and steep. I was completely rooted from the last two days of training, will rest this afternoon and do my next session on Saturday.

Wednesday Aug 2, 2006 #

Running warm up/down (CTFRTP) 27:00 [1] 4.0 km (6:45 / km)
shoes: Brooks Adrenaline ASR

Warm up, drills and cool down for session from Acton Ferry Terminal. Ran towards Commonwealth Park. Felt okay considering how hard last nights session was!

Running intervals (CTFRTP) 18:00 [3] 3.6 km (5:00 / km)
shoes: Brooks Adrenaline ASR

2 x 5 minutes with 4 minutes recovery, really impressed with how hard the group pushed the efforts, will good to see how they go as the sessions pick up next week!

C • goal setting 3

Running warm up/down 35:00 [1] 4.0 km (8:45 / km)
shoes: Nike Zoom Elite

Warmup, cooldown and recoveries for night orienteering intervals.

Orienteering intervals (Night) 40:00 [5] 10.0 km (4:00 / km)
shoes: Nike Zoom Elite

Chasing Greenir around Wednesday Night Orienteering Intervals. Started off at the Yellow House and ran through Oconnor, Lyneham, Nth Lyneham, Downer, Hackett, Dickson touring orienteering/runners ex and current houses.

Tuesday Aug 1, 2006 #

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Nike Zoom Elite

Mostly running but also some drills and fast run throughs. Around the AIS track and Bruce Ridge with Kelly and Sarah.

Running warm up/down 34:00 [2] 7.0 km (4:51 / km)
shoes: Nike Zoom Elite

Warm up and cool down for dog shit hill, from Nat and Andy's with them.

Running hills 20:00 [5] 4.0 km (5:00 / km)
shoes: Nike Zoom Elite

8 by Dog Shit Hill, the first 6 with Andy.
Effort recovery
1'12 1'31
1'14 1'25
1'11 1'26
1'11 1'26
1'12 1'28
1'10 1'29
1'15 1'39
1'13

After the 5th I was feeling like I wanted to slow down so I concentrated (apparently a bit too hard) on keeping up the pace and really paid for it on the 7th and 8th. I pushed hard the whole way though which i was really happy with, numbers 7 and 8 really, really hurt!

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