Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TheInvisibleLog

In the 30 days ending Nov 30, 2009:

activity

time

miles

Running

15:12:20

83.08

(10:59)

133.7

(6:49)

3060

Back, core and achilles

1:50:00

81c

Real Orienteering

1:30:38

8.57

(10:34)

13.8

(6:34)

280

18 /

20c

90%

MTB (Not O)

25:49

5.31

(4:52)

8.54

(3:01)

Total

18:58:47

96.96

156.04

3340

18 /

101c

17%

averages - weight:80.6kg

2:32

0:00

» now

Monday Nov 30, 2009 #

Running 38:00 [3] 7.0 km (5:26 / km) +20m 5:21 / km
shoes: Saucony

Aroun Colac. Not a great running venue

Saturday Nov 28, 2009 #

Back, core and achilles 10:00 [1]
weight:81kg

Real Orienteering race (Wildflower Drive) 50:35 [3] *** 7.5 km (6:45 / km) +140m 6:10 / km
spiked:18/20c shoes: Nike Trail

Twilight event on Wildflower Drive. The rain stopped in time for a dry run on a carpet of soft leaf fall. I really enjoy this form of orienteering. Its a pity some are intimidated by the dark.

C • me too 6

Thursday Nov 26, 2009 #

Back, core and achilles 10:00 [1]
weight:80.8kg

Running 34:20 [2] 5.81 km (5:55 / km) +65m 5:36 / km
shoes: Saucony

A run in the mud and even some rain. You mustn't waste these rare experiences in Bendigo.

Tuesday Nov 24, 2009 #

Running 51:58 [3] 8.57 km (6:04 / km) +70m 5:50 / km
shoes: Saucony

A dawn run through the Maiden Gully forest block. The foul smell of fowl shit and dead birds wafting from the distant Hazeldenes that spoiled yesterday evening had been replaced by the smell of burnt forest.

Back, core and achilles 10:00 [1]
weight:80.4kg

Sunday Nov 22, 2009 #

Back, core and achilles 10:00 [1]
weight:80.6kg

Running long 1:30:00 [3] 15.0 km (6:00 / km) +185m 5:39 / km
shoes: Nike Trail

The usual Marne circuit, but somewhat faster than usual. Picked the break between the rain events to perfection.

C • you didn't happen to see... 2

Friday Nov 20, 2009 #

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

Sick of hot weather. Slept in for a change.

Thursday Nov 19, 2009 #

Running 24:30 [2] 4.33 km (5:39 / km) +45m 5:23 / km
shoes: Saucony

Took a trip through the controlled burn area. Interesting that there is a significant leaf litter now in the gullies.

Wednesday Nov 18, 2009 #

Running 47:00 [3] 7.01 km (6:42 / km) +40m 6:31 / km
shoes: Saucony

Another morning run along the banks of the Murray. Again, the lawn sprinklers were impressive. Also unusual was the running population. There were quite a few, and all were young women. The only young bloke I saw on the journey was sitting by the river rolling a smoke.

Tuesday Nov 17, 2009 #

Running 29:30 [3] 6.0 km (4:55 / km)
shoes: Saucony

Along the Murray. Like Mildura one can see sprinklers on lawns in Albury.

Monday Nov 16, 2009 #

Back, core and achilles 10:00 [1]
weight:81.4kg (rest day)

A rest day, and its cool. Bad timing.

C • Tangible evidence of the heat 4

Sunday Nov 15, 2009 #

Running 1:41:05 [3] 16.0 km (6:19 / km) +185m 5:58 / km
weight:80.6kg shoes: Saucony

The Marne circuit with gate addition.
After months of running struggles, this one was fun. I won't say I had a full endorphin experience, but I wasn't suffering the whole way. The last 5 kilometres went easily. This is entirely unexpected as run start was before 7.00am.
Possible explanations.
Most likely, I didn't run the previous day. After a VOA meeting, I couldn't face the prospect of running around One Tree Hill with the temperature above 35 degrees. Perhaps my age will dictate running every second day.
Perhaps it was pharmaceutical enhancement. I can't see that two paracetemol will make that much difference, but maybe they did.
Maybe I have just got used to running slow and it feels fast now.
Or maybe this was just one of those random events that can't be explained. Maybe it will be th elast?

C • Maybe I have just got used to running slow and it feels fast now. 3

Friday Nov 13, 2009 #

Back, core and achilles 10:00 [1]
weight:80.6kg

Running 46:00 [3] 7.75 km (5:56 / km) +65m 5:42 / km
shoes: Saucony

Thursday Nov 12, 2009 #

Running 35:00 [3] 5.8 km (6:02 / km) +45m 5:49 / km
shoes: Saucony

Back, core and achilles 10:00 [1]
81c

Tuesday Nov 10, 2009 #

Back, core and achilles 10:00 [1]

Running 27:00 [2] 4.65 km (5:48 / km)
shoes: Nike Trail

Venue the second natural wonder of Mildura... the Deakin Avenue median strip, which is still luxuriantly green. The first wonder is the Murray River, which is wondrous becazuse it is still there.
I started the run at 8.00 am which turned out to be quite an unsuitable time. I ended up running at 29 degrees. An hour earlier start would have been at 19 degrees. much more civilised. Still, better than the forecast top today of 38.

Monday Nov 9, 2009 #

Back, core and achilles 10:00 [1]
weight:79.2kg

MTB (Not O) 25:49 [2] 8.54 km (3:01 / km)
(sick) (rest day)

The only way to drop of a car at the mechanic and to get to work. Took it very easy. Found myself sweating in a manner which didn't seem consistent with the temperature. I may have to pay more attention to this lingering virus.

Sunday Nov 8, 2009 #

Running long 1:32:27 [2] 14.34 km (6:27 / km) +125m 6:11 / km
shoes: Saucony

I have a vague memory of endorphin enhanced long runs. This was not one of them. I can't remember running this slow in a decade. Sore back, heavy legs. I was relieved when it finally dragged to a premature conclusion. The only interest in the run was a new set of Romanian tunes on the iPod and the smoking forest left from yesterdays controlled burn. It was quite eerie running through it, reminding me of my run the day after the Black Saturday fire. There were no felled powerlines or gutted houses this time. It is a timely reminder. Must get out now and mow down the grass and continue preparation for the fire season.

Note
weight:80.4kg

That weight was this morning. I took water on the run and regular cold ginger beer breaks during the mowing. Despite these precautions, my weight bottomed out at 77.2, a loss of just over 3 kg in 6 hours. I am trying to lose weight, but i think that is just a bit too much for one day.

Saturday Nov 7, 2009 #

Running 37:10 [2] 6.6 km (5:38 / km) +45m 5:27 / km
shoes: Saucony

Conjugal run. The Mt Buffalo symptoms persisted. I spent most of the run trying to catch spouse.

Back, core and achilles 10:00 [1]

Real Orienteering race (Myers Creek) 40:03 [3] 6.3 km (6:21 / km) +140m 5:43 / km
shoes: Nike Trail

5.4k straight line. 7.25 min/k
The club 'relays' on Myers Creek took place in quite warm conditions. I'm not sure why we bother with calling this event a relay anymore. Its just a mass start with the teams drawn at random afterwards. We had less than 20 runners, and no-one is interested in hanging around for a full relay format.
I ran without a compass and made one error that cost 30 seconds. GI brought a water pack to the event but forgot to take it. There was no water on the (shortened) course so in the last third I fell away rapidly. Strangely, I actually made up ground on everyone else at that stage because they fell away even more severely! A speed of 7.25 was surprisingly fast given the temperature. Thankfully the remaining events on the calendar are twilight ones.

Wednesday Nov 4, 2009 #

Note
(rest day)

Still smarting.

Tuesday Nov 3, 2009 #

Running race 1:45:48 [4] 10.2 km (10:22 / km) +1090m 6:46 / km
shoes: Saucony

After success on Bon Accord I aimed to shave a couple of minutes of my last Buffalo ascent. That was a little optimistic. My legs were never in it, and I ended up adding ten minutes to the previous time. My brain was out as well, as I headed the wrong way when faced with one of the few navigation decisions on the course. Jools beat me by two minutes! I haven't felt this bad on a run in quite a while. At least I accepted the risk of being beaten by a woman, unlike some others I am not allowed to name until Big Ev shovels some dirt.

C • almost 3 minutes 6

Monday Nov 2, 2009 #

Running 2:32:32 [5] 14.64 km (10:25 / km) +1080m 7:37 / km
shoes: Saucony

Joined the 4 Peaks extravaganza on day 3. This was my secret weapon.... fresh legs for the tough ascent of Bon Accord spur. I was aiming to match my time in 2006. I expected this would be tough, so pushed myself, and was surprised to cut 4 minutes from the previous time. I think I took it too hard though....

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