Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TheInvisibleLog

In the 28 days ending Feb 28, 2018:

activity	#	time	miles		km		+m
Walking	6	9:45:00	25.79	(22:41)	41.5	(14:06)
Running	10	5:54:26	34.08	(10:24)	54.85	(6:28)	437
Real Orienteering	3	2:04:09	9.56	(12:59)	15.39	(8:04)	420	28 /	37c	75%
Back, core and achilles	4	1:35:00
Pseud-O	1	13:06	0.97	(13:31)	1.56	(8:24)	25
Total	23	19:31:41	70.4		113.3		882	28 /	37c	75%

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Wednesday Feb 28, 2018 #

7 AM

Walking 1:15:00 [1] 5.0 km (15:00 / km)

A good walk only partially ruined. Heathcote golf course. On top of the greens today.

Tuesday Feb 27, 2018 #

Note

Spent a few hours putting out controls. As always with a new map, the control placing morphs into remapping, and it takes way longer than planned.

7 AM

Walking 1:15:00 [1] 5.0 km (15:00 / km)

More walk ruining.

Sunday Feb 25, 2018 #

Running 38:29 [3] 5.69 km (6:46 / km) +40m 6:32 / km
shoes: Salamon Speedcross 4 blue No 2

PAS Neangar. A scatter event. Tried for the shortest distance competition. I was hindered by a tendency to observe the rules of orienteering and only use features on the map. The next day I updated the map to show the extra laneways that you needed to use to run the shortest distance.

Thursday Feb 22, 2018 #

Running hills 30:55 [4] 4.75 km (6:31 / km) +200m 5:23 / km
ahr:136 max:181 shoes: Salamon Speedcross 4 blue

Ten honeysuckle Hills.
Ascent time 17.05

Back, core and achilles 30:00 [1]

8 AM

Running warm up/down 15:20 [3] 2.25 km (6:49 / km) +10m 6:40 / km
ahr:125 max:140 shoes: Salamon Speedcross 4 blue

Wednesday Feb 21, 2018 #

Back, core and achilles 20:00 [1]

8 AM

Running 1:04:03 [3] 9.67 km (6:37 / km) +25m 6:32 / km
ahr:122 max:136 shoes: Salamon Speedcross 4 blue

Monday Feb 19, 2018 #

7 AM

Back, core and achilles 25:00 [1]

8 AM

Running warm up/down 16:27 [3] 2.64 km (6:14 / km) +5m 6:10 / km
shoes: Salamon Speedcross 4 blue

Running tempo 11:00 [4] 2.0 km (5:30 / km) +2m 5:28 / km
shoes: Salamon Speedcross 4 blue

Sunday Feb 18, 2018 #

8 AM

Real Orienteering race (Kalimna Park) 1:03:26 [4] *** 7.09 km (8:57 / km) +240m 7:39 / km
spiked:16/22c shoes: Salamon Speedcross 4 blue

Bendigo ToDay Day 2.
Navigation a little rusty.

5 PM

Pseud-O 13:06 [2] 1.56 km (8:24 / km) +25m 7:46 / km
shoes: Salamon Speedcross 4 blue

Trying out the Maprunner app now that I have ditched my MS phone.

Saturday Feb 17, 2018 #

Real Orienteering race (Castlemaine High) 14:33 [4] 2.05 km (7:06 / km) +10m 6:56 / km
shoes: Salamon Speedcross 4 blue

Jim's ToDay event. Managed to get a course that created a few MPs using just 5 rectangular buildings.
I faded half way through and dropped quite a few places. Even saw Louise Hall above me in the results. I have to update the Ironman handicaps some time soon, and this race will be very useful in identifying such big jumps in performance.

C • Your data set 5

7 AM

Walking 2:00:00 [1] 9.0 km (13:20 / km)

Another walk ruined

Friday Feb 16, 2018 #

Running 27:39 [3] 4.22 km (6:33 / km) +10m 6:29 / km
shoes: Salamon Speedcross 4 blue

Tuesday Feb 13, 2018 #

Running 29:13 [3] 4.06 km (7:12 / km) +10m 7:07 / km
shoes: Salamon Speedcross 4 blue

Recovery run.
Garmin HR monitor on watch revealed to be totally unreliable. Claimed I spent majority of my run in zone 5.

C • Maybe 8

Monday Feb 12, 2018 #

9 AM

Running tempo 53:10 [4] 8.96 km (5:56 / km) +40m 5:48 / km
ahr:140 max:157 shoes: Salamon Speedcross 4 blue

Crusoe area. Tried to keep heart rate above 138. Not sure I can place much faith in the garmin HR system.

Sunday Feb 11, 2018 #

Running tempo 24:25 [3] 4.29 km (5:41 / km) +40m 5:26 / km
ahr:136 max:179 shoes: Salamon Speedcross 4 blue

Two laps of the 2k circuit plus a little extra warm up. Managed 11.56 for the first circuit and 10.20 for the second. Surprisingly, hear t rate was higher for the slower circuit. I need to run 2k to warm up it seems.

Running warm up/down 14:00 [2] 2.21 km (6:20 / km) +20m 6:04 / km
ahr:124 max:136 shoes: Salamon Speedcross 4 blue

Warm down run.

Saturday Feb 10, 2018 #

Walking 1:30:00 [1] 7.0 km (12:51 / km)

Another good walk ruined.

Sunday Feb 4, 2018 #

7 AM

Real Orienteering race (Norfolk Hero) 46:10 [4] *** 6.25 km (7:23 / km) +170m 6:30 / km
ahr:133 max:156 spiked:12/15c shoes: Salamon Speedcross 4 blue

Fowl & Fizz. First event of 2018. I won't be aiming for 60 events this year.
Dropped the first low scoring control to get ahead of the pack expecting them to gradually pass me and lead me into a few controls. It sort of worked for the first half. Ran past one in the erosion detail. Off a little to the left on another. Fluffed the second last on my planned route due to the panic effect. As a result missed it and was back 30 seconds late. Then couldn't see the finish control behind a tree. Overall, better performance than I expected given poor training in the lead up to the season.

Saturday Feb 3, 2018 #

Back, core and achilles 20:00 [1]

7 AM

Walking 1:45:00 [3] 7.5 km (14:00 / km)

6 PM

Running 29:45 [3] 4.11 km (7:14 / km) +35m 6:57 / km
ahr:136 max:159 shoes: Salamon Speedcross 4 blue

Easy run out up the creek track, fartlek on the return.

Friday Feb 2, 2018 #

Walking 2:00:00 [1] 8.0 km (15:00 / km)
shoes: Salamon Speedcross 4 blue

Field checking the new map. As expected, I started to doubt my mapping and made quite a few changes.

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