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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TheInvisibleLog

In the 30 days ending Jun 30, 2010:

activity # timemileskm+m
  Running10 6:35:05 39.96(9:53) 64.31(6:09) 690
  Real Orienteering5 4:48:07 20.9(13:47) 33.63(8:34) 118542 /58c72%
  Walking2 2:18:00 4.35(31:44) 7.0(19:43) 175
  Back, core and achilles13 2:10:00
  Orienteering support3 6:30
  Total24 15:57:42 65.21 104.94 205042 /58c72%
averages - weight:79.3kg

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Wednesday Jun 30, 2010 #

Back, core and achilles 10:00 [1]

Monday Jun 28, 2010 #

Running warm up/down 24:15 [2] 4.15 km (5:51 / km) +35m 5:36 / km
shoes: Asics Trail

Easy run being Monday. Still, it revealed how far I have to go for October.

Sunday Jun 27, 2010 #

Running long 1:32:00 [3] 13.36 km (6:53 / km) +260m 6:17 / km
shoes: Asics Trail

I hadn't planned much more than 30-45 minutes in deference to viral defences. However, the virus seems vanquished, and the day presented a view much like a New Zealand travel brochure, except that it was real rather than the outcome of digital enhancement. Blue skies and 8 degrees... great for a run along the Marne ridge. Its been almost two months since my last visit. Once up there, I just kept running.

Saturday Jun 26, 2010 #

Real Orienteering race 13:20 [3] *** 2.0 km (6:40 / km) +40m 6:04 / km
spiked:3/6c shoes: Nike Trail

Wasn't sure I should run today after spending the week with a minor cold. But I had some of the local event gear, and was feeling better, the weather was fine... so drove out to Jim's Skins. But when I got there I realised I only had half the gear, so turned around and drove home, collected the rest of the gear, then drove back to the event. With all the driving I decided I might as well run at least one of the three races. Toyed with the idea of just walking, but instead chose the B course because Nigel was doing it as well. We took it easy around the first race and ended up coming in first and second with John Chellew not far behind. So much for coming last.

Real Orienteering race 13:24 [3] *** 2.1 km (6:23 / km) +55m 5:39 / km
spiked:5/6c shoes: Nike Trail

Having survived the first race with only a minor reminder of the virus, but with very scrappy navigation, I decided I'd try the next. Once again Nigel and I were out in front. I was thinking that it might be fun to come last and then try and catch the rest of the field who would as a consequence be starting one or two minutes ahead of us in the final race. A minute later Nigel suggested the same thing. We ran past the finish and along the track away from the assembly area, to the amusement of Jim and others. Navigation was much better this race with only a minor blemish on the first control. Not enough pressure. The last race would solve the pressure shortage.

Real Orienteering race 10:10 [5] *** 1.6 km (6:21 / km) +30m 5:49 / km
spiked:5/7c shoes: Nike Trail

In for a penny etc.... Might as well run the last race. We watched the first wave of John and Mark start, then a minute late the next wave of Charles and Judy. Then a minute later Nigel and I started with relative newcomer Harm van Rees. The idea was for Harm to just run without navigating to get a sense of competitive orienteering.
The last race was about 500 metres shorter than the first two,so we had to run hard. There were 7 controls. Picked off Judy between 1 and 2 and Charles between 2 and 3. We could see the first two starters between 3 and 4, so the race pace picked up a little. Nigel was having trouble holding on so he told Harm to just keep up with me! That was a surprise. He did for the rest of the race. Caught Mark at the 5th control, and saw John half-way up the hill towards 6. I realised that from here I had to go all out as I am not known for finish chute sprints. I heard someone pounding along behind me and looked behind to see Jim had joined in the race as a spectator. Glad to see we were providing him with some entertainment.
John made a slight wobble going the wrong side of a mound and I arrived ahead of the pack at 6. Three of the four I had passed had made minor errors as I was breathing down their neck. It was now my turn to lead and I made a slight error on the last control. Only 10 metres, but that's important in these sort of races. So raced up the hill to the finish, taking the longer track option, and running as hard as I could to keep ahead of Harm. He almost pipped me!

Conclusions:
1. This sort of racing is great fun.
2. The pressure of leading the pack can easily create errors... same as in the Nordic Champs last week.
3. Its the hardest I have run in a race for some time. Now to see if it causes any viral relapse.
4. Harm enjoyed the experience and commented that he now understands what competitive orienteering can be like. It was a great idea to suggest he join our pack.

Thanks Jim for a great event. I think its his tenth event organised in as many or fewer weeks!

Thursday Jun 24, 2010 #

Event: Takas 2010
 

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

Scale read 'Lo' today. Unfortuantely I think it was reporting battery status rather than my mass.

As in 'Sick?'. Symptoms of what Julie has are coming on. Chose not to run. Helped by rain to make decision. Must be off to cough.

Wednesday Jun 23, 2010 #

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

Running 38:20 [3] 6.8 km (5:38 / km) +45m 5:27 / km
shoes: Asics Trail

Relatively benign run through Welsford Forest. Was paced for part of the way by Uncle Jim on MTB (not O).

Tuesday Jun 22, 2010 #

Back, core and achilles 10:00 [1]

Running warm up/down 31:00 [2] 5.6 km (5:32 / km)
shoes: Asics Trail

Monday Jun 21, 2010 #

Back, core and achilles 10:00 [1]

Maybe a run today...

Note
(injured)

then again, maybe not.

Sunday Jun 20, 2010 #

Note
(injured)

No running today. Now my right knee is painful. Too sore to run, but not bad enough to stop me being lined up for house jobs most of the day...

Saturday Jun 19, 2010 #

Real Orienteering race (Mt Alexander) 1:41:43 [4] 8.24 km (12:21 / km) +550m 9:15 / km
ahr:132 max:178 shoes: Nike Trail

Hard day at the office. 6.2 k course on the north east slopes of Mt Alexander. I made two significant errors. The worst can be partially excused by the existence of an unmapped clearing which I used twice as a relocation feature. Soon after that 22 minute leg (probably 10 minutes of error) Colin caught me. From then I concentrated and finished the second uphill half of the course with no errors. Colin must have become excited as he soon after abandoned the course in self-disgust.
C • Relocation 2

Walking 48:00 [3] 2.5 km (19:12 / km) +150m 14:46 / km
shoes: Nike Trail

Overtime atthe office. Picked up the five distant controls for Warwick. Got to check out the scene of my embarrassment and make sense of the reasons behind the error. Got to climb 159 metres as well.

Friday Jun 18, 2010 #

Back, core and achilles 10:00 [1]
weight:80kg (injured)

Ankle recovery is slowed. Saturday ?
C • Saturday 3

Thursday Jun 17, 2010 #

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

Wednesday Jun 16, 2010 #

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

The ankle is recovering faster than the past two experiences of this particular problem. I can walk without limping today and completed my eccentric contraction exercises. Both seemed a distant dream yesterday. Maybe Mt Alexander is likely after all.

Tuesday Jun 15, 2010 #

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

Note
(injured)

No running possible with the ankle in its current condition. Further evidence I should have stopped before control 1.

It's useful to go back through my rather plump injury log and discover this is my third ankle strain in four years. The lessons from the previous two events are clear... keep trying to run and it will take 2 weeks to recover. Rest and it will take 1 week. Conclusion... no running for much of this week, if not all.
C • Ankle braces? 3

Monday Jun 14, 2010 #

Running warm up/down 13:00 [2] 2.0 km (6:30 / km) +65m 5:35 / km
shoes: Nike Trail

Real Orienteering race (Chewton Diggings) 26:31 [3] *** 3.0 km (8:50 / km) +60m 8:02 / km
spiked:6/10c shoes: Nike Trail

The day just proved I should listen to the advice of others. Chris Norwood said I should run through the model controls to get used to the scale. I didn't. Ian Dodd said I should be very careful on the first downhill to avoid ankle sprains. I didn't. The following account should now be just as you have anticipated.

S-1. Badly twisted my ankle sprinting down the hill. Seriously considered withdrawing from race. Mistake.
1-4 Hopped and hobbled between controls. This was slow but at least the navigation was accurate.
4-6. Pain receded to just pins and needles and areas of numbness. Decided I could now speed up to make up time. Stupid. Lost 8 minutes on these controls. On a sprint race that's appalling. I seemed to be over-running, still thinking 1:10,000.
6-7 Easy
7-8. Overran the control again. Considering this was the up hill leg, that is quite a feat of stupidity.
8-F Brain not working at all by now. If it was, I would have purposefully avoided punching 10 just to avoid my time ending up in the results.

The pantheon of aspirants well and truly beat me today. Well done Don, John Erwin etc.
7-8

Sunday Jun 13, 2010 #

Real Orienteering race (Choke'Em Gully) 59:15 [4] *** 7.64 km (7:45 / km) +285m 6:32 / km
spiked:12/13c weight:80kg shoes: Saucony Xodus 9.5

Straight line 6.4
Great terrain for true long distance course setting. All the controls were in the right spot. All the control descriptions were accurate. Enjoyed the run but would have liked fewer controls and those controls still on the course to be on the other side of the ridge so I didn't see them from 100 metres away. Am I just another ungrateful orienteer. Maybe I should shut up and start planning mu Kooyoora courses for September.

My 12/13 spike rate is not indicative of any skill improvement on my part.

Saturday Jun 12, 2010 #

Real Orienteering race (Diamond Hill) 1:03:44 [3] *** 9.05 km (7:03 / km) +165m 6:27 / km
spiked:11/16c shoes: Saucony Xodus 9.5

A no tracks map of Diamond Hill Nth was the venue for some enjoyable orienteering. I took it at moderate pace keeping two more days of orienteering in mind. The body didn't feel warmed up till well past the half-way point. Hint for Monday's sprint event... warm up. I suspect I won't though due to other things demanding attention. Only spiked 11 of the 16 controls, but the errors were all small and well inside the circle. Most of the non-spikes can be partially attributed to very general control descriptions. Once again, the need to lock controls means the practice of armchair course setting has more risk than in the past.

Orienteering support (Event organisation) 3:30 [1]

Friday Jun 11, 2010 #

Orienteering support (Event organisation) 1:00 [3]

Thursday Jun 10, 2010 #

Back, core and achilles 10:00 [1]

Running 28:30 [3] 5.0 km (5:42 / km) +35m 5:30 / km
shoes: Saucony Xodus 9.5

Another token run around the Welsford Forest. Cold except for brief occasions when the sun appeared from behind the clouds.

Orienteering support (Event organisation) 2:00 [1]

One day I'll be able to have a good laugh about tonight. Not tonight though.

Wednesday Jun 9, 2010 #

Back, core and achilles 10:00 [1]

Running 23:00 [3] 4.0 km (5:45 / km) +80m 5:14 / km
shoes: Saucony Xodus 9.5

Desultory lunchtime run around the Welsford Hill circuit. Pretty cold.

Note

Let me list the people I feel like throttling
C • People for throttling. 6

Tuesday Jun 8, 2010 #

Running 55:00 [3] 8.4 km (6:33 / km) +40m 6:24 / km
shoes: Saucony Xodus 9.5

Attempt to run into Raak Plain from near the Calder Hwy. Failed to get there. Partner Jools lost enthusiasm as it looked O so boring. Got onto Google Maps later and realised we were just 2 k from the interesting terrain.

Monday Jun 7, 2010 #

Running 1:00:00 [3] 10.0 km (6:00 / km) +100m 5:43 / km
shoes: Nike Trail

Morning run around Broken Hill. House price clearly closely related to altitude.

Sunday Jun 6, 2010 #

Walking 1:30:00 [1] 4.5 km (20:00 / km) +25m 19:28 / km
shoes: Nike Trail

Exploring around Menindee Lake and along Darling River.

Back, core and achilles 10:00 [1]

Saturday Jun 5, 2010 #

Note

Camped on shores of Lake Menindee. All I could afford.

Friday Jun 4, 2010 #

Note

Eating at Stefanos. The bill was a good substitute for exercise as it placed me into zone 4. ;-)

Running 30:00 [3] 5.0 km (6:00 / km) +30m 5:50 / km
shoes: Saucony Xodus 9.5

Murray Foreshore in Mildura. Building up to the evening meal.

Wednesday Jun 2, 2010 #

Back, core and achilles 10:00 [1]

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