Training Archive: TheInvisibleLogIn the 30 days ending 2008-06-30:
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| S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | |||||||||||||||||||||||||||||||||||||
Monday Jun 30 | ||
| Note | |
| (rest day) | ||
| Planned rest day. Got abused today on the drive back from Melbourne. I was apparently in the wrong lane of the freeway where the speed limit is 80 and I was doing 85. Apparently speed limits don't apply to tradesmen who are in a hurry. Fantasised about laughing as they were pulled over. It didn't happen. Anyway, after I got out of their way they were stuck behind the person in front of me for a while, then the person in front of them for a while etc, until they pulled off at Diggers Rest. Fulfilled all my stereotypes of that little town. | ||
Sunday Jun 29 | ||
| Back, core and achilles 10:00 [1] | |
| slept:8.0 weight:79.2kg | ||
| Running long 2:06:29 [2] 19.47 km (6:30 / km) +260m 6:05 / km | |
| ahr:118 shoes: La di da's "Response" | ||
| A truly slow long run. The run achieved two purposes. The exercise , an dthe GPS logging of tracks on the northern section of the Lockwood Range map. With a couple more Sundays the track network will be completed. All in all a very pleasant experience, except for two brutal climbs up the range. | ||
| C • Concentrate on your long ru... 2 | ||
Saturday Jun 28 | ||
| Back, core and achilles 10:00 [1] | |
| slept:8.0 weight:79.2kg | ||
| Running warm up/down 26:32 [2] 3.65 km (7:16 / km) +55m 6:46 / km | |
| shoes: La di da's "Response" | ||
| Warm up and control collecting warm down. | ||
| Real Orienteering race 50:25 [4] *** 8.1 km (6:13 / km) +85m 5:55 / km | |
| ahr:134 max:155 spiked:12/14c shoes: La di da's "Response" | ||
| Straight line 7.3k
A very fast race on Fiddlers Green. The race consisted of fast legs through fast and bland spur gully, completed by the descent into more complex gold mining in the gullies. The combination seemed to cause problems for some. I had a relatively error free run. Twice I dropped into the wrong erosion feature, but quickly worked out what was wrong when the control kite did not appear. the GPS trace shows I lost less than 30 seconds on each. A new strategy for me was to check the heart rate monitor regularly and push harder whenever it dropped below 135. Its hard to keep the rate up at control circles though. | ||
Friday Jun 27 | ||
| Running warm up/down 35:25 [3] 6.45 km (5:29 / km) | |
| ahr:125 max:135 shoes: La di da's "Response" | ||
| Be muzikos nera linksmumo!
No, I don't speak or write Lithuanian. That's the title of a cd of Lithuanian music I picked up two JWOCs ago. It translates as "No joy without music". Tonight's run was a joy. No pressure to push the heart rate. I listened to Macedonian and Romanian music, soaking up the styles and trying to learn the tunes. Still on a high from a great night of playing Klezmer music last night. The laps of Lake Neangar seemed to take no time. And at the end I could tick off the first week in ages where I stuck to the running program! If only I could stick to the "No Chocolate Program" and the "Scales everyday" program. | ||
| Back, core and achilles 10:00 [1] | |
| weight:80kg | ||
Thursday Jun 26 | ||
| Running warm up/down 12:00 [3] 2 km (6:00 / km) | |
| shoes: La di da's "Response" | ||
| Running tempo 19:36 [5] 4.36 km (4:30 / km) +45m 4:16 / km | |
| ahr:142 max:175 shoes: La di da's "Response" | ||
| A short but tough run. Aim was to keep the heart rate above 140. Almost managed that, except for one downhill section. The final stretch was hard enough to more than make up for the one lapse.
Why do we do these things to our bodies? I'm not game enough to program the garmin to warn me when I drop below a threshold heart rate. | ||
| C • The sadist at your side 2 | ||
Wednesday Jun 25 | ||
| Back, core and achilles 10:00 [1] | |
| weight:79.2kg | ||
| Running 55:06 [3] 9.45 km (5:50 / km) +80m 5:36 / km | |
| ahr:122 max:130 shoes: La di da's "Response" | ||
| The days are getting longer now, so a morning run... well, actually, a 9.30 dentist appointment provided an opportunity. | ||
Tuesday Jun 24 | ||
| Running warm up/down 11:36 [2] 2.1 km (5:31 / km) +10m 5:24 / km | |
| shoes: La di da's "Response" | ||
| Running hills 23:39 [4] 5.43 km (4:21 / km) | |
| shoes: La di da's "Response" | ||
| The dull day and the chill in the air weren't encouraging. The temptation was to opt for a less arduous and more enjoyable exercise option. I stuck to the program and did the hills. Turned out the expereince wasn't all that bad. I think this means I really have to graduate to a longer and higher hill. Trouble is, there aren't any near work.
13 repeats of Welsford Hill. | ||
Monday Jun 23 | ||
| Note | |
| (rest day) | ||
| The good thing about a long run on Sunday is not feeling guilty about a rest on Monday! Music tonight. | ||
Sunday Jun 22 | ||
| Running long 1:40:25 [2] 16.75 km (6:00 / km) +185m 5:41 / km | |
| ahr:125 weight:79.2kg shoes: La di da's "Response" | ||
Saturday Jun 21 | ||
| Back, core and achilles 10:00 [1] | |
| Note | |
| Yesterday's training worked out as expected. Arrived home at 1.00am which was a bit late to go for a run. All the driving seems to have created back problems. At least I can read Blair's log and feel that someone else is having a worse time. I'm trying to imagine country that leaves Blair travelling at 10 minutes a kilometre. Funny that the terrain doesn't look too bad on the map. Not a lot of green, lots of yellow bits scattered around, A grid of gullies. Green must mean very green. Its a long way from bendigo, for which we can all be thankful. | ||
| Real Orienteering race 48:29 [4] *** 7.9 km (6:08 / km) +170m 5:32 / km | |
| ahr:148 max:169 spiked:18/20c shoes: La di da's "Response" | ||
| Was secretly looking forward to a gentle run. Discovered the format was a mass start loop race. As luck would have it, I had the same loops as Nigel, so the run became a bit of a race. Unfortunately for Nigel, after leading me most of the first half of the first loop, he made a navigational blooper and I didn't see him after that. But Craig made a similar bloop in the second loop, allowing me to catch him after his naturally superior speed was becoming eclipsed by his inevitable lack of fitness from limited training. The cancelling effect was sufficient for me to lead him into two controls and then watch him slowly increase his lead, to 25 seconds by the end. The race meant I had the hard training I probably needed, rather than the gentle wander I was anticipating. That average heart rate is pretty high for me. I was glad of the effort after it was over, and pleased at a relatively accurate navigational performance. Two minor errors cost maybe 1 minuet in total. | ||
Friday Jun 20 | ||
| Back, core and achilles 10:00 [1] | |
| Note | |
| Run unlikely today. Home after midnight last night from melbourne. so not much enthusiasm for the early morning rise. Visiting academic from Columbia will take up lunchtime. Leaving at 4.30 for next trip to melbourne for VOA meeting. | ||
Thursday Jun 19 | ||
| Running warm up/down 23:53 [2] 4.3 km (5:33 / km) +45m 5:17 / km | |
| ahr:144 shoes: La di da's "Response" | ||
| Back, core and achilles 10:00 [0] | |
Wednesday Jun 18 | ||
| Running intervals 8:45 [5] 2.2 km (3:59 / km) | |
| shoes: La di da's "Response" | ||
| Sprint session round the Lake.. Neangar. Proved that I am slowing with age.Or maybe getting slacker. | ||
| Running warm up/down 22:29 [2] 3.3 km (6:49 / km) | |
| shoes: La di da's "Response" | ||
Monday Jun 16 | ||
| Running long 1:25:00 [3] 14.3 km (5:57 / km) | |
| shoes: La di da's "Response" | ||
| Streets of Canberra in the dark. | ||
| C • Spring Gully 6 | ||
Sunday Jun 15 | ||
| MTB (Not O) 1:08:30 [3] | |
| ahr:116 max:134 | ||
| I intended to not exercise today, but after spending the morning and early afternoon watching Jukola and working on the club website, I looked outside. Compromised and went for a bike ride. I think this terrain would make Melbourne riders drool. In a moment of unethical weakness I may release my base map efforts for an MTBO map. Bit of work to do yet. I think we can use the area for real orienteering, and hence i don't feel guilty about track logging.
| ||
Saturday Jun 14 | ||
| Running warm up/down 11:00 [3] 1.3 km (8:28 / km) +90m 6:17 / km | |
| shoes: La di da's "Response" | ||
| A Mount Tarrengower "warm-up" | ||
| Real Orienteering race 52:08 [4] *** 6.64 km (7:51 / km) +290m 6:27 / km | |
| ahr:146 max:176 spiked:13/14c shoes: La di da's "Response" | ||
| Only blemish was stopping a few seconds before control 10. Three legs had route choice challenges. I know I chose the wring option on one of them,,, 11-12. I went down the gully. I ran in parallel with Derek Morris who took the up and along the road option. I think that cost about 15 seconds. Not sure about leg 5-6. I traversed the steep hillside. was it worth taking the road option up the ridge at the cost of 35 metres climb. Unsure.
No relapse of virus today, but I think I might take tomorrow easy, just a ride for 90 minutes. | ||
Friday Jun 13 | ||
| Note | |
| (sick) | ||
| Got home quite late last night after a visit to the Yiddish heart of Melbourne (Kadimah Centre) to join a Klezmer workshop given by visiting US musician and musicologist Michael Alpert. Listening to cantorial style singing of Russian Klezmer dance tunes was a very new and wonderful experience. Pity I was slow at learning the tunes by ear.
Woke up this morning after far too little sleep suffering from a virus. I knew it was there yesterday, but it progressed from incipient to dominant. I will get to work, but I think running would be silly. It will probably be silly tomorrow, but I'll probably still do it anyway as it will be an event. | ||
Thursday Jun 12 | ||
| Running 30:06 [3] 7.62 km (3:57 / km) | |
| ahr:130 max:181 shoes: La di da's "Response" | ||
| Dodder extended. As seems usual, my heart rate peaked at 181 in the first 5 minutes, then dropped rapidly to between 120 and 130. | ||
| C • Extreme pulse rates 11 | ||
Wednesday Jun 11 | ||
| Running hills 38:32 [3] 6.63 km (5:49 / km) | |
| shoes: La di da's "Response" | ||
| Hills and a bit of warm up and warm down. So I must have learnt at least one lesson after a week of owning a heart monitor... warm up! One lesson I still need to learn is to grab the chest strap when I grab the watch in the morning. No heart readings today. | ||
Monday Jun 9 | ||
| Real Orienteering race 1:08:01 [3] *** 7.52 km (9:03 / km) +190m 8:02 / km | |
| spiked:9/15c shoes: La di da's "Response" | ||
| It was raining and misty. These are dreadful conditions for someone who wears glasses. I spent the first half of the race trying to read through fogged glasses. Started well, running in a pack with Jymbo and others for two controls. I think they were foxing as I wasn't straining to keep up with them. The format encouraged strategic behaviour on the first loop. Then my personal fog descended. Couldn't look at the map without wiping glasses. Couldn't see far into the distance much of the time either. Needed to wipe every minute or so. Totally fouled navigation on the next four controls. Lost, in order, 1.30 minutes, 4 minutes, 30 seconds, 6 minutes. That was 12 minutes lost in the space of 30 minutes orienteering. I was on the point of giving up and down to a walk. Then Prez_Now_Retired passed me. I decided drastic action was required. Took off my glasses for the rest of the race and carried them. I was reduced to reading the map 10 cm from my face and relying on map memory. This was the better strategy. In the next nine controls I lost about a minute. I think its time to look into the contact lens issue again. My eyes were too astigmatised and covered with scar tissue for the technology 10 years ago.
Error rate: 12%. Quite a comparison with Sunday. My personal challenges were quite a pity, because I thought this was a great event and think the format deserves another run. What I particularly liked was the lack of worry about the results at the end. It wasn't 'fair' but it was fun. Put your route on gadget! GPS even better. It will be interesting to watch the runners converge. http://www.bendigo-orienteers.com.au/gadget/cgi-bi...= | ||
| C • Garmin 6 | ||
Sunday Jun 8 | ||
| Running 7:00 [3] 1.3 km (5:23 / km) +30m 4:50 / km | |
| shoes: La di da's "Response" | ||
| Real Orienteering race 2:00:45 [3] *** 13.6 km (8:53 / km) +425m 7:41 / km | |
| ahr:129 max:154 spiked:18/19c shoes: La di da's "Response" | ||
| Straight line 11.3.
Potential: 13.55 425 My locational errors today total 50 metres and about 30 seconds. I think this is was my most accurate a run Kooyoora. I think I made a couple of route choice errors though. On 2-3 I tried to join the limited area sof grey and ended up tangled in green. The long way round the track was better judging by splitsbrowser. Estimate I lost 50 seconds here. I also went stright from 14-15. I Along the track a little, then up to the right of large boulders and a cliff. Ended up using some rock climbing skills for a short section. Compared with times of those who followed the track, I lost 2 minutes. Disappointed I didn't see the obvious link between tracks, but pleased I didn't drop the navigation in some unfamiliar and tough terrain. Total error time about 1.75 per cent. Which I am very happy with. Only 10 seconds a kilometre slower than the Saturday event, for almost double the distance. Maybe I didn't run hard enough on Saturday. | ||
Saturday Jun 7 | ||
| Event: Winter Classic, Kooyoora/Mt Korong | ||
| Running warm up/down 6:00 [2] 1 km (6:00 / km) +10m 5:43 / km | |
| max:189 shoes: La di da's "Response" | ||
| Jog to start, again recording an excessive heart rate for minimal effort. | ||
| Real Orienteering 1:15:38 [4] *** 8.46 km (8:56 / km) +310m 7:33 / km | |
| ahr:134 max:148 spiked:16/19c shoes: La di da's "Response" | ||
| Straight line 7.0.
Potential 8.2k 285m One significant blemish at control 4. Lost 4 minutes. Probably 2 minutes on control 8 where the map didn't make sense to me. I was within the circle, but judged the three cliffs to be other than those seen by the mapper. I was in a hurry, so the mapper was probably right. Maybe 30 seconds on control 11. That means about 8.5% error time. Not as good as I would like. | ||
Friday Jun 6 | ||
| Running 38:00 [3] 7.3 km (5:12 / km) +30m 5:06 / km | |
| shoes: La di da's "Response" | ||
| My small band of nine readers will be interested to know that a minor change in routine made all the difference today. I didn't leave any keys in the car, but secreted them behine a log instead. I baulked at the alternative of carrying them. With my luck, one would be bound to fall off the ring.
This meant I ran for 38 minutes instead of 20. I think 38 minutes is a very significant exercise perception threshold. I think it may have be Candyman who was responsible for the claim that any session less than 20 minutes in duration isn't exercise. Given how long it takes my body to warm up, I think 30 minutes is closer to the mark. Thirty-five minutes is only five minutes longer than thirty, so with rounding down doesn't qualify as exercise. Thirty-eight, on the other hand, is just over the hump between 35 and 40, and so qualifies as 40, which qualifies as real exercise. This makes today my first real exercise since last weekend. Must go and learn some power latin now in preparation for being even more incomprehensible to Prez_Now_Retired this weekend. It is the annual "Sludgers should know better" event on Sunday. We will have plenty to talk about if we ever finish the course. | ||
| Back, core and achilles 10:00 [1] | |
Thursday Jun 5 | ||
| Running 22:30 [3] 4.15 km (5:25 / km) +40m 5:10 / km | |
| ahr:121 max:129 slept:2.0 shoes: La di da's "Response" | ||
| STUPIDITY
A run that is exceptional for all the wrong reasons. My excuse is the after effects of two hours sleep overnight. Its only because so few people read this log that I am silly enough to tell the full story. The plan was to drive out to the bush at lunchtime and do about 8 k of running. The best decision I made was to stop at the nearest bush, rather than drive to my usual haunt. That was 2 k rather than 6. The importance of this will soon become clear. I pulled up the car, hopped out and changed into my running clothes whilst listening to the Country Hour. Put on the heart rate monitor. Took the car key off the key ring, put it in my pocket, threw the rest of the keys back into the car and locked the door. At this stage I decided I needed a drink of water, which was in the boot. Wandered round to the back of the car, and discovered the key didn't fit. Ooops. I saved the wrong key. The car key was locked in the car. I was holding one of the house keys. Ran back to work, managed to get into the building without my security card. Booked a car from the pool. Rang Julie. No answer. It was only when I heard the message that I realised i had rung my own phone back in the car. Rang the correct phone number next. Arranged a key swap, then drove into Bendigo for the exchange. On the way back out, the lens popped out of my glasses. When I say popped, I mean popped as in sprung. Took me five minutes to find it. Arrived back at work, and in the sprint to get to the security door when it was being opened, I dropped the replacement key in the shrubbery. Went back and looked for that. After location, got back into the building, and then set about repairing my galsses. I need them on my dial to be a licensed driver. In doing so, I dropped the tiny screw on the carpet. Our carpet is the pefect camouflage for a small dark screw. I spent a number of minutes feelingthe floor hoping to locate the screw by braille. A colleague had the cheek to ask if this was a religous observance. Eventually found screw, repaired glasses and then ran back out to car in the bush. Took the run slowly. All this happened with the Garmin and heart rate monitor on. The highest heart rate was immediately after discovering I had locked the car with the key inside.... | ||
| C • Lets seen how many PPL read this log then 15 | ||
| C • Lots of lessons here 3 | ||
| Note | |
| Postscript:
The other car refused to start for Julie tonight, until the RACV arrived. Thankfully it wasn't me who showed up and turned the key. | ||
Wednesday Jun 4 | ||
| Back, core and achilles 10:00 [1] | |
| Running tempo 23:57 [4] 5.5 km (4:21 / km) | |
| ahr:141 max:192 shoes: La di da's "Response" | ||
| Limited time, and even less tomorrow, so brought tomorrow's temp run forward, and skipped the warm up. Probably partly explains the strange heart rate recordings. I'm new to this heart rate monitor thing and don't yet know what is reasonable. This was five laps of Lake Neangar. That's about 1.1 k per lap. I tried to take the five at a constant tempo, or more accurately, a perceived constant rate of effort. The lap times, after a slower first lap, were about the same, except for a slightly faster 4th lap that I was unaware of until checking the splits some hours later. The average heart rate per lap was unrelated to the times. It peaked half way through the first lap at 192. While I wasn't watching the time, I was watching the heart monitor, and started to doubt the sensor. At the finish I calibrated against a manual heart beat reading and found no error. This new training feedback is complicated and I may yet ignore it. Maybe its just a warning to an old fart to do warm ups to avoid heart attacks.
5.11 164 4.43 148 4.44 127 4.34 131 4.44 134 | ||
Tuesday Jun 3 | ||
| Running warm up/down 12:14 [2] 2.16 km (5:40 / km) | |
| shoes: La di da's "Response" | ||
| Running hills 18:37 [4] 3.37 km (5:31 / km) +170m 4:25 / km | |
| ahr:136 max:151 shoes: La di da's "Response" | ||
| Ten by the Welsford Hill. | ||
Monday Jun 2 | ||
| Running 30:29 [3] 5.65 km (5:24 / km) +45m 5:11 / km | |
| shoes: La di da's "Response" | ||
| Dodder Track extended run. | ||
Sunday Jun 1 | ||
| MTB (Not O) 1:30:00 [3] | |