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Training Log Archive: TheInvisibleLog

In the 29 days ending Feb 29, 2020:

activity	#	time	miles		km		+m
Walking	11	22:18:00	55.84		89.86		650
Running	13	10:41:40	56.12	(11:26)	90.32	(7:06)	2046
MTB (Not O)	4	4:05:00
Stretches and back flex	10	2:13:00
Resistance training	6	2:03:00
Back, core and achilles	7	1:48:30
Stationary Bike	7	1:25:00
Real Orienteering	1	45:18	3.5	(12:57)	5.63	(8:03)	150	15 /	16c	93%
Total	28	45:19:28	115.46		185.81		2846	15 /	16c	93%

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Saturday Feb 29, 2020 #

Stationary Bike warm up/down 10:00 [2]

Running warm up/down 15:47 [2] 1.14 km (13:51 / km) +40m 11:47 / km
shoes: Speedcross 4 - 6th pair

Running tempo 11:10 [4] 2.0 km (5:35 / km) +25m 5:15 / km
shoes: Speedcross 4 - 6th pair

Running tempo 10:52 [5] 2.0 km (5:26 / km) +25m 5:07 / km
shoes: Speedcross 4 - 6th pair

Stretches and back flex 15:00 [1]

Friday Feb 28, 2020 #

Walking 2:58:00 [2] 12.36 km (14:24 / km) +400m 12:24 / km

Bukkertillible walk at Mt Cole. Visited the cave, some massive granite slabs and a few micro-waterfalls. Well worth the walk.

Wednesday Feb 26, 2020 #

Running long 1:37:11 [3] 12.18 km (7:59 / km) +265m 7:12 / km
shoes: Speedcross 4 - 6th pair

No stops on the run from channel up to Marne. Pretty pleased with that. There will come a time when it will be beyond me, but not quite yet.

Walking 2:00:00 [1] 8.0 km (15:00 / km)

Three hours mapping on terrain which will become known as Tappit Hen. My thirtieth map, and by far the most challenging. Lots of contour shifting. Most maps in this region require little of that. My introduction to glacial terrain mapping?

C • Tappit Hen 3

Tuesday Feb 25, 2020 #

MTB (Not O) 35:00 [3]

Walking 1:15:00 [1] 4.5 km (16:40 / km)

Monday Feb 24, 2020 #

Stationary Bike warm up/down 10:00 [2]

Back, core and achilles warm up/down 10:00 [2]

Stretches and back flex warm up/down 10:00 [1]

Running 15:00 [2] 2.5 km (6:00 / km)
shoes: Speedcross 4 - 6th pair

Down the hills

Running hills 16:43 [5] 2.5 km (6:41 / km) +200m 4:47 / km
shoes: Speedcross 4 - 6th pair

Little left at the top of each hill. Garmin HR says I was taking it easy.

MTB (Not O) 30:00 [2]

Sunday Feb 23, 2020 #

Stationary Bike warm up/down 15:00 [2]

Stretches and back flex warm up/down 15:00 [1]

Back, core and achilles 15:00 [3]

Resistance training 20:00 [4]

Saturday Feb 22, 2020 #

Running warm up/down 15:00 [3] 2.0 km (7:30 / km) +40m 6:49 / km
shoes: Speedcross 4 - 6th pair

Running tempo 11:38 [4] 2.0 km (5:49 / km) +25m 5:28 / km
shoes: Speedcross 4 - 6th pair

Running tempo 11:03 [4] 2.0 km (5:32 / km) +25m 5:12 / km
shoes: Speedcross 4 - 6th pair

A speed improvement on last week.

Friday Feb 21, 2020 #

Walking 1:45:00 [1] 7.0 km (15:00 / km)

Thursday Feb 20, 2020 #

Walking 2:30:00 [2] 10.0 km (15:00 / km) +250m 13:20 / km

Werribee Gorge circuit.

Wednesday Feb 19, 2020 #

Running long 1:13:21 [3] 9.98 km (7:21 / km) +290m 6:25 / km
shoes: Speedcross 4 - 6th pair

Marne again. Only two Whistling Kites today.

C • Marne 2

Tuesday Feb 18, 2020 #

Walking 1:30:00 [1] 6.0 km (15:00 / km)

Monday Feb 17, 2020 #

Stationary Bike warm up/down 10:00 [2]

Running warm up/down 16:30 [2] 2.75 km (6:00 / km)
shoes: Speedcross 4 - 6th pair

Running 18:40 [3] 2.75 km (6:47 / km) +220m 4:51 / km
shoes: Speedcross 4 - 6th pair

Don't believe the Garmin HR measure.

Sunday Feb 16, 2020 #

MTB (Not O) 2:15:00 [3]

Heathcote to Knowsley Forest return

Saturday Feb 15, 2020 #

Stretches and back flex 15:00 [1]

Running 15:00 [2] 2.0 km (7:30 / km) +50m 6:40 / km
shoes: Speedcross 4 - 6th pair

Running tempo 11:18 [4] 2.0 km (5:39 / km) +25m 5:19 / km
shoes: Speedcross 4 - 6th pair

Tempo runs. A little slower than last week, which I didn't expect.

Running tempo 11:43 [4] 2.0 km (5:52 / km) +25m 5:31 / km
shoes: Speedcross 4 - 6th pair

Friday Feb 14, 2020 #

Walking 3:00:00 [1] 12.0 km (15:00 / km)

Back, core and achilles 21:00 [3]

Resistance training 22:00 [4]

Stretches and back flex 11:00 [1]

Thursday Feb 13, 2020 #

MTB (Not O) 45:00 [3]

Wednesday Feb 12, 2020 #

Running long 1:19:09 [3] 9.31 km (8:30 / km) +275m 7:24 / km
shoes: Speedcross 4 - 6th pair

Looked at the weather forecast and brought the long run forward by a day. Took it slow and easily, and managed to get to Mane via one of the shorter routes (other than starting from the Telstra tower). Its been 8 months since this type of run and even longer since a visit to Marne. Forgot how lovely it is on top of the ridge (except for the steep pinch up to the trig point). Rewarded by the sight of four Whistling Kites soaring on the strong uplift. One even seen picking up a stick and dropping it, presumably to disturb hiding prey.

Tuesday Feb 11, 2020 #

Stretches and back flex 10:00 [1]

Resistance training 20:00 [4]

Back, core and achilles 10:00 [1]

Walking warm up/down 10:00 [1]

Walking 1:30:00 [1] 6.0 km (15:00 / km)

Monday Feb 10, 2020 #

Stretches and back flex 10:00 [1]

Stationary Bike warm up/down 10:00 [2]

Running warm up/down 14:15 [3] 2.1 km (6:47 / km) +20m 6:29 / km
shoes: Speedcross 4 - 6th pair

Running hills 15:29 [4] 2.0 km (7:45 / km) +160m 5:32 / km
ahr:129 max:145 shoes: Speedcross 4 - 6th pair

Managed 8 ascents of Honeysuckle St hill. Maybe 10 next time.

C • Dont over do it 4

Running warm up/down 11:07 [3] 2.0 km (5:34 / km)
shoes: Speedcross 4 - 6th pair

Recovery descents of Honeysuckle Hill.

Sunday Feb 9, 2020 #

Stationary Bike warm up/down 10:00 [2]

Back, core and achilles 10:30 [2]

Resistance training 21:00 [3]

Stretches and back flex 10:00 [1]

Walking warm up/down 10:00 [1]

Saturday Feb 8, 2020 #

Running warm up/down 14:30 [2] 2.0 km (7:15 / km) +36m 6:39 / km
shoes: Speedcross 4 - 6th pair

Running tempo 11:35 [4] 2.0 km (5:48 / km) +25m 5:27 / km
ahr:126 max:135 shoes: Speedcross 4 - 6th pair

Running tempo 11:16 [4] 2.0 km (5:38 / km) +25m 5:18 / km
ahr:135 max:148 shoes: Speedcross 4 - 6th pair

Friday Feb 7, 2020 #

Walking 3:00:00 [1] 12.0 km (15:00 / km)

Thursday Feb 6, 2020 #

Running long 1:11:10 [3] 9.74 km (7:18 / km) +95m 6:58 / km
ahr:126 max:150 shoes: Speedcross 4 - 6th pair

A Crusoe circuit or two.
Re-assessment time. This was a big test. Almost 10k. Longest run since mid June. Have now managed consistent running for last four weeks, though with low distances. Maybe I can manage Easter. Nine weeks to go. Must not get over-enthusiastic.

Wednesday Feb 5, 2020 #

Stationary Bike 20:00 [2]

Back, core and achilles 12:00 [3]

Resistance training 16:00 [4]

Stretches and back flex 15:00 [1]

Tuesday Feb 4, 2020 #

Walking 2:30:00 [1] 12.0 km (12:30 / km)

Running hills 18:00 [4] 2.5 km (7:12 / km) +100m 6:00 / km
shoes: Speedcross 4 - 6th pair

And so the hill work starts again. This was all I could manage.

Monday Feb 3, 2020 #

Back, core and achilles 30:00 [3]

I am going to count shovelling 1.5 metres of gravel as core exercise.

Sunday Feb 2, 2020 #

8 AM

Real Orienteering race (Dead Bullock Gully) 45:18 [3] *** 5.63 km (8:03 / km) +150m 7:06 / km
ahr:127 max:151 spiked:15/16c shoes: Speedcross 4 - 6th pair

And so the season begins again. The Fowl and Fizz picked the perfect spot in the weather cycle. Yesterday would have been awful with the 20 degree dew point. But today the temperature was just at that point where you are unsure whether you want to put on a second layer whilst waiting to start. Once you started running the temperature was perfect. Don't know how John managed it but salute to you, sir.

The run was uneventful, with only one minor error going to the wrong mound in the circle. Too lazy to read the control description and paid a little for it. A little was just enough though as it was a score event and I was late by 15 seconds. Or it could have been the decision to go back and use the pin punch on another control. Lesson - need to start doing some hills.

The AGM was a classic good news/bad news combination. Club elections produced no President or Vice President elected. That was the bad news. . The election was followed an unexpected life membership ceremony. A touching gesture. Was moved to suggest even this wouldn't convince Julie to take on the Presidency again.

Hopefully the presidential situation will be resolved after resolve at the next special meeting in a month. I am reminded of the way two of us dealt with the same situation at the Victorian Climbing Club in the 1980s. We called a special general meeting to wind up the club. This brought forth a putsch to replace the existing committee. Job well done.

C • Did most of the field go to 71 4

Saturday Feb 1, 2020 #

Stretches and back flex 10:00 [1]

Resistance training 24:00 [4]

Stretches and back flex 12:00 [3]

Running tempo 22:17 [4] 3.81 km (5:51 / km)
max:179 shoes: Speedcross 4 - 6th pair

With a dew point of 20 degrees, I found this a challenging session. Glad I don't live in Darwin.

Running warm up/down 21:56 [2] 3.06 km (7:10 / km) +55m 6:35 / km
shoes: Speedcross 4 - 6th pair

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