Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TheInvisibleLog

In the 28 days ending Feb 28, 2010:

	activity	#	time	miles		km		+m
	Running	18	11:43:16	72.17	(9:45)	116.14	(6:03)	2295
	MTB (Not O)	3	3:21:42	15.01		24.15		280
	Back, core and achilles	19	3:10:00
	Real Orienteering	3	2:08:43	11.28	(11:25)	18.15	(7:06)	220	51 /	57c	89%
	Pseud-O	1	1:01:40	6.4	(9:38)	10.3	(5:59)	60
	Orienteering support	19	46:50
	Total	39	22:12:11	104.85		168.74		2855	51 /	57c	89%
	[1-5]	32	21:27:06
averages - weight:78kg

2:24

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Sunday Feb 28, 2010 #

Back, core and achilles 10:00 [1]
weight:77.6kg

C • 77.6 kg 7

Running long 1:33:53 [3] 16.8 km (5:35 / km) +150m 5:21 / km
shoes: Saucony Xodus 9.5

Took the first 30 minutes gently, but after what seems like my body's warm-up requirement, running felt good. Speed on the outward trip.... 10 k/hr. Homeward trip 11.5 k/hr. Haven't felt this good on the long run for a couple of years.

Looking back over the week, I have managed 39 kilometres in four sessions. With one tempo, one hill, a Pseud-O and a long run, its been quality rather than quantity. I might stick with this strategy for a while. Four runs a week rather than six.

Note

THE THINGS YOU DO FOR LOVE

-----Original Message-----
From: Neil Barr [mailto:neil_barr@fastmail.fm]
Sent: Saturday, 27 February 2010 7:50 PM
To: Blake and Dale Ann Gordon
Subject: RE: Change of SI number

Blake

I am in the embarrassing position of having entered the SL event at
Daylesford and then found out my spouse hasn't entered. She asked me 10
minutes ago when entries close... !

So I am going to beg for her to be entered, and I will offer you a quid
pro quo. If you enter her, and you bring a bike set up for MTBO, I will
mount the bike for you to take a photo of me in an incriminating
situation, and you can use the photo to embarrass me if you can.

If this is too tempting for you to say no...
Julie is W50 and her SI is 683130.

yours with a heavy heart

Neil Barr
--

On Sat, 27 Feb 2010 20:28:19 +1100, "Blake and Dale Ann Gordon"
said:
> It is deal - don't forget your helmet and water bottle to look official!
>
> Cheers
> Blake

C • haha 6

Orienteering support (Newsletter) 2:30 [0]

Saturday Feb 27, 2010 #

Orienteering support (Beginners event) 1:00 [1]

Orienteering support (Mapping) 2:00 [0]

Orienteering support (Cartography) 1:30 [0]

Back, core and achilles 10:00 [1]
weight:77.8kg

On the high of the cycle hopefully.

Friday Feb 26, 2010 #

Back, core and achilles 10:00 [1]
weight:76.4kg

Running hills 19:15 [4] 2.29 km (8:24 / km) +380m 4:36 / km
shoes: Saucony Xodus 9.5

Just the hills today. Too little time and too many March flies to bother with warm up and warm down. Had another attempt to lure March flies into a Golden Orb web by standing right next to it. That was the only time they kept away from me.

Running warm up/down 20:00 [2] 2.3 km (8:42 / km)
shoes: Saucony Xodus 9.5

Down the hill 10 times, tally scratch and drink.

Note

Helped put out controls tonight on Myers Creek. One very persistent March fly followed me for quite a while. I had spied a very large Golden Orb on the outward journey, so I stood next to it on the way home. It took patience. For a while the March fly kept its distance, but eventually it succumbed and came back towards me. Through the web. It took the spider about 2 seconds to run from the web centre to the March Fly and then carry it back to the centre. No hope of surviving more than that in the web. Very efficient killer.

C • Teamwork 5

Thursday Feb 25, 2010 #

Back, core and achilles 10:00 [1]
weight:76.6kg

New mass low for the year.

C • mass(ive) low 11

Note

Did a quick check... and in celebration of my lowest mass log since starting to log on AP... a graph. Some lessons. I can manage to lose mass before easter each year to varying degrees. The trick is to not put it back on over winter.

From

C • Back to the futue 5

MTB (Not O) 52:00 [2]

Enforced 2 wheel commute

Wednesday Feb 24, 2010 #

Back, core and achilles 10:00 [1]
weight:78kg

At the new upper acceptable mass limit.

Pseud-O race 1:01:40 [3] 10.3 km (5:59 / km) +60m 5:49 / km
shoes: Saucony Xodus 9.5

A notable Pseud-O event. Craig used Open Street Map to map the area and to produce the map. Was this an Australian first? OSM is still a product in development for orienteering, but I think it indicates the way of the future for orienteering mapping. Already rendering for orienteering has been developed. It offers the potential future opportunity to solve the two thorny problems for our club's mapping program... versioning and collaboration. There is already an Open Orienteering Mapping web project. OCAD will have to adapt to remain as the tool of choice. I notice they have just added OSM importation in the latest service release. That is not enough to solve the versioning and collaboration challenges. To solve that they will need to think about their license structure.

C • Versioning 1

Tuesday Feb 23, 2010 #

Running warm up/down 18:00 [2] 3.0 km (6:00 / km) +20m 5:48 / km
shoes: Saucony Xodus 9.5

Running tempo 21:48 [5] 4.5 km (4:51 / km) +45m 4:37 / km
shoes: Saucony Xodus 9.5

This was the first really cool morning for the year, and its still february! I thought the coolness would mean a faster time, but the opposite was the case.

Back, core and achilles 10:00 [1]
weight:77.8kg

Orienteering support (Mapping) 1:50 [3]

Orienteering support (Cartography) 1:00 [0]

Sunday Feb 21, 2010 #

Back, core and achilles 10:00 [1]
weight:77.4kg

Mass is going in the desirable direction. Weekly average now under 78 for the first time in a couple of years at least.
The day will be taken up with the VOA Strategy Day at Macedon. Hopes are for a long run on top of Mount Macedon after the meeting. Thence to the airport, stay overnight then an early flight to Canberra to ride shotgun with a senior policy person on the social impacts of the Commonwealth's proposed sustainable diversion limits for the Murray Darling.

Running long 1:12:34 [3] 10.14 km (7:09 / km) +200m 6:31 / km
shoes: Saucony Xodus 9.5

Camel's Hump Memorial cross return. Pleasant running with enough altitude to escape the heat of the plains. Had to stop a little short in time as running out of the commodity. This is the best part of teh annual VOA Strategy Day.

Saturday Feb 20, 2010 #

Note
weight:78kg

MTB (Not O) warm up/down 30:00 [2]

Rode to the Bullock Track hill and then to the Newcomers Event. Looking forward to becoming a 2 car household again in a week or so.

Running hills 18:38 [4] 2.25 km (8:17 / km) +340m 4:43 / km
shoes: Saucony Xodus 9.5

Ten ascents of Bullock Track Hill. Ran bare=chested after realising the combination of blue shirt, blue water pack and blue bike helmet was a March fly magnet. Thought I had found a use for the Golden Orb web that keep reappearing across the track. I stood next to it to see if the cloud of March flies would become ensnared. Somehow they seemed to know how to avoid the web.

Running warm up/down 15:00 [2] 2.25 km (6:40 / km)
shoes: Saucony Xodus 9.5

Running down the hill.

MTB (Not O) 31:00 [2]

Riding around during the Newcomers event and then collecting controls. The latter saw me on a bike and using a map. However, its not as bad as it seems. This was all in the cause of promoting Real-O.

C • you will be assimilated 6

Orienteering support (Cartography) 2:00 [3]

Orienteering support (newsletter) 30 [0]

10 AM

Orienteering support (Newcomers event) 2:00 [0]

Friday Feb 19, 2010 #

7 AM

Back, core and achilles 10:00 [1]
weight:77.6kg

Running 42:36 [3] 7.4 km (5:45 / km) +75m 5:29 / km
shoes: Saucony Xodus 9.5

5 PM

Orienteering support (Mapping) 1:00 [0]

9 PM

Orienteering support (Cartography) 1:50 [0]

Thursday Feb 18, 2010 #

8 AM

Running tempo 21:15 [5] 4.51 km (4:43 / km) +45m 4:29 / km
shoes: Saucony Xodus 9.5

If I can't manage quantity, I have to try for quality. Reversed the downward speed trend of the last two weeks.

Back, core and achilles warm up/down 10:00 [1]
weight:77.6kg

Wednesday Feb 17, 2010 #

Note
weight:78.2kg

Another one of those days

C • newsletter 2

Tuesday Feb 16, 2010 #

Back, core and achilles 10:00 [1]
weight:77.8kg

One of those days. Too much train, too little time to run.

Monday Feb 15, 2010 #

Back, core and achilles 10:00 [0]
weight:77.8kg

Running warm up/down 33:30 [2] 5.7 km (5:53 / km) +45m 5:39 / km
shoes: Saucony Xodus 9.5

Slow struggle. Not looking forward to tempo tomorrow.

Orienteering support (Cartography) 50 [0]

Orienteering support (Mapping) 1:20 [0]

Sunday Feb 14, 2010 #

Running warm up/down 8:00 [2] 1.5 km (5:20 / km) +20m 5:00 / km
shoes: Saucony Xodus 9.5

Orienteering support (Mapping) 4:00 [0]

Orienteering support (Results) 30 [0]

Note

Interesting. Just under 14 hours of orienteering admin and support work for the. Its Valentines Day. I think I should be elsewhere.

8 AM

Real Orienteering race (Diamond Hill) 48:07 [4] *** 7.0 km (6:52 / km) +165m 6:09 / km
spiked:21/22c shoes: Saucony Xodus 9.5

Had a great run, spiking 21 of 22 controls and keeping a consistent pace. Maybe the summer training is actually working. The one control I didn't spike is a salutary tale. It was the first control on the second loop of the hagaby. I made a thumbing error confusing the start triangle and the first control, thus running from the triangle to control 2. Didn't even notice there was a control 1. It was up the gully I was in less than 200 metres away. DNF. I made a similar mistake on the Kooyoora hagaby last year.I think there is a lesson to learn.

Saturday Feb 13, 2010 #

Event: BendiGo ToDay

Back, core and achilles 10:00 [1]
weight:78.8kg

Orienteering support (Newsletter) 7:00 [0]

Running warm up/down 7:39 [2] 1.36 km (5:37 / km) +10m 5:26 / km
shoes: Saucony Xodus 9.5

Real Orienteering race (Diamond Hill) 21:42 [3] **** 3.34 km (6:30 / km) +55m 6:00 / km
spiked:14/16c shoes: Saucony Xodus 9.5

Only missed two controls by about 5 metres. In a sprint I suppose that matters. Made two poor route choices as well. Probably could find 45 seconds to gain from better navigation. Major error was choosing B course rather than A course. Orienteering this much fun can't be good for you.

C • distance 2

Orienteering support (Results) 45 [0]

Friday Feb 12, 2010 #

Orienteering support (Mapping) 50 [3]

6 AM

Back, core and achilles 10:00 [1]
weight:78.4kg

7 AM

Running warm up/down 25:40 [2] 4.0 km (6:25 / km) +35m 6:09 / km
shoes: Saucony Xodus 9.5

Run in and back out from hill.

Running hills 22:14 [4] 2.65 km (8:23 / km) +300m 5:21 / km
shoes: Saucony Xodus 9.5

Three reps of the Crusoe Hill. Was planning for four, but realised I had run out of time. Wasn't really sorry about that. By the end of the third my body was complaining.

C • which hill 4

Running 17:15 [2] 2.65 km (6:31 / km)
shoes: Saucony Xodus 9.5

Back down the hill three times.

Thursday Feb 11, 2010 #

6 AM

Running 36:35 [2] 6.0 km (6:06 / km) +45m 5:53 / km
weight:78.8kg shoes: Saucony Xodus 9.5

Headtorch conditions.

Wednesday Feb 10, 2010 #

Back, core and achilles 10:00 [1]
weight:78.4kg

6 PM

Running 25:00 [3] 4.6 km (5:26 / km) +40m 5:13 / km
shoes: Saucony Xodus 9.5

A run in three parts. In the end I gave up trying to get out between the lightning events. Lots of ground strikes around. Not pleasant in the open. The run was very easy until the sprints back home in front of the advancing lightning.

Tuesday Feb 9, 2010 #

Back, core and achilles 10:00 [1]
weight:78.2kg (rest day)

No chance of a run today.

Monday Feb 8, 2010 #

Orienteering support (Cartography) 45 [3]

Note

Intriguing find of the weekend mapping- a peach tree! The tree was in the middle of the mining wasteland. It had clearly never been pruned, had no watering and no spraying. It says a lot about the resilience of old seedling varieties compared with modern peach genetics. It had no sign of curly leaf or brown rot (ok it is in an isolated position). It was also bearing fruit despite the dry location. The fruit was small, within a day of ripening. I went back this morning on the way to work and picked the fruit. It was at the 'touch and drop' stage. They were quite tasty white slipstones. A little water would have improved the taste, but it was still better than most of the dry fruit you get in supermarkets these days. Final minor miracle.. the birds hadn't found it!

From Virginia Hill

And a couple of previews of the terrain nearby, seeing I had a camera with me.

From Virginia Hill

C • I found a pear tree on Spring Gully once! 5

6 AM

Running warm up/down 19:30 [2] 3.18 km (6:08 / km) +30m 5:51 / km
weight:77.6kg shoes: Saucony Xodus 9.5

Running around Maiden Gully Streets waiting for enough light to head out into the bush.

New shoes felt comfortable. I realised they had the corny name Xodus when I logged them here. Obviously the name had no impact on my purchase decision. Who invents these names and why?

Running 21:58 [4] 4.55 km (4:50 / km) +45m 4:36 / km
shoes: Saucony Xodus 9.5

This is meant to be the tempo run of the week. Tomorrow is too complicated to fit on a run, so it was brought forward. I missed a long run yesterday, so this change in schedule shouldn't have been a problem. However, I continued last weeks trend in getting yet slower. Now 1 minute behind the time of three weeks ago. At least the mass is going in the right direction now.

C • Slower? 2

Back, core and achilles warm up/down 10:00 [1]

Sunday Feb 7, 2010 #

Orienteering support (Mapping) 1:30 [0]

Finished first pass of the eastern segment of Virginia Hill

Orienteering support (Cartography) 1:00 [0]

7 AM

Real Orienteering race (One Tree Hill) 58:54 [3] *** 7.81 km (7:32 / km)
spiked:16/19c weight:78.4kg shoes: Nike Trail

The 2009 Fowl and Fizz, run a year late because of total fire bans and worse. Also club AGM. Almost worth setting the alarm at sparrow fart for the pleasure of the morning... 7.15am advertised mass start.

The start was a little unsettling. With four feasible first controls, and 30 plus runners, I realised I was running alone after only 100 metres! Looks to me like my choice was efficient for my capabilities. I did take two controls to remember that this is a map sport, not just a running sport. If I had followed the main pack, I probably wouldn't have had to navigate for at least four controls. Evan was even worse, shooting past any number of controls. His brain is apparently still in Lithuania training in snow, where everything comes up much much slower.

Route is on the gadget. Hopefully more will appear.
http://www.bendigo-orienteers.com.au/gadget/cgi-bi...

C • the gadget 3

Saturday Feb 6, 2010 #

Orienteering support (Mapping) 2:30 [0]

More Virginia Hill. Managed about 7.5 hours this week. Some cartography tonight perhaps as well.

Orienteering support (Cartography) 50 [0]

9 AM

Back, core and achilles 10:00 [1]
weight:78.4kg

MTB (Not O) warm up/down 1:28:42 [3] 24.15 km (3:40 / km) +280m 3:28 / km

Today's run was a punctuated affair. The aim was four ascents of the Big Hill behind the Reservoir. Its a 15 minute drive there. We are a car down in the house. Julie needed to drive in to Bendigo for a number of tasks, including new wound dressings (?!). And she had organised for an Estate Agent to visit at 11.00. She needed the car before that. I wasn't going to run on a midday start, so next option.. is Evan's car free. I saw him preparing his bike and i knew he had a big ride planned. Hopes rose. But then he loaded the bike into his car to drive to Toph's place. Off he went. That left bike. So out to the shed... no helmet. No gloves. No drink bottle holder. They had left in the car with Evan, presumably because he thought he didn't have time to find his own. So I had to instigate a search. Found an old child's helmet that sort of fitted. Found some gloves on the floor of his room. Sent a grumpy text message to Evan. Headed off carrying water in a water pack. But I was now 30 minutes later than planned. I ditched the planned running warm up from Crusoe Rd to the start of the climb, and biked instead. After two ascents I knew I had 8 minutes left till departure deadline to be home when the agent arrived. So I did four minutes up and turned back down, hopped on the bike and pushed hard to get home in time.

About 10 minutes into the return ride, the phone beeped with a message from Jools. The agent had cancelled. "No rush". Wished I had received the news 10 minutes earlier. I kept riding, but stopped mid way home at the Bullock track hill to run the rest of the scheduled climb. Then biked home.

I suppose this will be the replacement for the Sunday long run as its Fowl and Fizz tomorrow- a busy morning with a 60 minute score, a wholly unhealthy breakfast followed by AGM. In between these I plan to be cajoling newsletter articles from people and doing an 'interview or two.

Running hills 18:10 [4] 2.45 km (7:25 / km) +245m 4:57 / km
shoes: Saucony

Crusoe Hill 2.5 times

Running warm up/down 14:08 [2] 2.45 km (5:46 / km)
shoes: Saucony

Crusoe Hill descents... 2.5 times as well strangely.

Running hills 5:51 [4] 0.67 km (8:44 / km) +100m 5:00 / km
shoes: Saucony

Bullock track hill.. by now I was discovering that the transition from bike to running hills is hard every time.

C • DuO? 2

Running 4:37 [2] 0.67 km (6:53 / km)
shoes: Saucony

And back down Bullock Track hill three times.

Friday Feb 5, 2010 #

Running warm up/down 25:00 [2] 4.2 km (5:57 / km) +20m 5:49 / km
weight:78.4kg

Not enough time for running what with mapping and being taxi for the injured Jools. Besides, I didn't have much enthusiasm. Just a run to the store in a forlorn attempt to buy a block of tofu. They apologised for not having any but I told them I wasn't all that worried. It is tofu after all.

C • Tofu 2

Orienteering support (Mapping) 1:00 [0]

Orienteering support (Cartography) 50 [3]

Wednesday Feb 3, 2010 #

Running 35:39 [2] 6.52 km (5:28 / km) +45m 5:17 / km
weight:78.6kg shoes: Saucony

C • Netbook 2

6 PM

Orienteering support (mapping) 1:30 [3]

9 PM

Orienteering support (cartography) 1:00 [0]

Tuesday Feb 2, 2010 #

6 AM

Back, core and achilles 10:00 [1]
weight:79.4kg

I'm starting to doubt the scales. After my morning tempo run of 4.5 k, I then measured 78.0. I doubt I could shed 1.4 kilos of fluid and glycogen in such a short time. Perhaps a trip to the shops is in order.

Running warm up/down 18:10 [2] 3.0 km (6:03 / km) +20m 5:52 / km
shoes: Saucony

Started running with the street lights.

Running tempo 21:21 [5] 4.55 km (4:42 / km) +40m 4:30 / km
shoes: Saucony

25 seconds slower than last week. Not sure why.

6 PM

Orienteering support (Mapping) 2:30 [4]

Bendigo Orienteering monthly meeting. Fees, levies, representation, office-holders for 2010. Big meeting. Some big issues.

C • Quick meeting 3

Orienteering support (Cartography) 30 [1]

Drawing the latest Virginia Hill field work. I have been surprised to discover drawing is as time consuming as fieldwork.

8 PM

Orienteering support (Meeting) 30 [0]

Mapping Virginia Hill. Interrupted by a call for a mercy dash to pick up beloved at the station.

C • Monday? 1

Monday Feb 1, 2010 #

Back, core and achilles 10:00 [1]
weight:78.4kg (rest day)

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