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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TheInvisibleLog

In the 30 days ending Sep 30, 2010:

activity # timemileskm+m
  Running11 8:04:15 45.68(10:36) 73.51(6:35) 1238
  Real Orienteering3 7:20:05 30.2(14:34) 48.6(9:03) 116052 /59c88%
  Walking1 4:00:00 4.97(48:17) 8.0(30:00)
  Back, core and achilles21 3:30:0079c
  Course setting1 10
  Total26 22:54:30 80.85 130.11 239852 /138c37%
averages - weight:79.3kg

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Wednesday Sep 29, 2010 #

Back, core and achilles 10:00 [1]
weight:79.6kg

Running 28:00 [3] 4.9 km (5:43 / km) +55m 5:25 / km

Moe running Welsford tracks. Still many more to do.
From tracks

Tuesday Sep 28, 2010 #

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

Running 40:58 [3] 7.2 km (5:41 / km) +130m 5:13 / km
shoes: Asics Trail

Welsford tracks. Lots of em too.

Sunday Sep 26, 2010 #

Running 40:30 [3] 5.44 km (7:27 / km) +108m 6:46 / km
shoes: Asics Trail

Barrigar Falls (via a track) and exploration of the RockWall locale (off track and thick).

Saturday Sep 25, 2010 #

Running 2:03:00 [3] 12.61 km (9:45 / km) +560m 7:59 / km
shoes: Asics Trail

Annual ascent of Briggs Bluff. Didn't take it particularly hard, but unlike the last two years, I actually got to the top this time. Last year it was 5 degrees and heavy rain. The year before the top was under thick mist.
The amusement was when a musician colleague did the Bluff trip the next day. Being an active triathlete and 15 years younger, he asked me how long my trip had taken as an attempt to size me up. The discovery that he took over half as long again as myself was a bit of a shock. When I then added that I was comparatively slow compared to my age peers, he finally seemed understand that orienteering is a running sport. I had to explain that running in rough terrain is a skill that benefits from practice.

Wednesday Sep 22, 2010 #

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

Tuesday Sep 21, 2010 #

Running 30:25 [2] 5.3 km (5:44 / km) +50m 5:29 / km
shoes: Asics Trail

Back, core and achilles 10:00 [1]
weight:79.8kg

Monday Sep 20, 2010 #

Back, core and achilles 10:00 [1]

Running 32:00 [3] 5.75 km (5:34 / km) +60m 5:17 / km
shoes: Asics Trail

Sunday Sep 19, 2010 #

Back, core and achilles 10:00 [1]

Saturday Sep 18, 2010 #

Note

BERMUDA QUADRANGLE WASH-UP

It's over for another year. The numbers:
85 participants.... lucky I didn't run out pf maps other than D course.
Probably 10 hours on computer and arranging printing, control descriptions etc
5 hours scouting and tagging
4.5 hours placing controls on Friday
2.5 hours working on the new OE2010
1 hour set up on the day
1 hour control collecting and cleanup (with help)

Highlights-

1. No misplaced controls (not that I'd expect this to happen) and no wrong numbers. The latter is an occasional problem that comes from putting out stands in a hurry on Saturday morning. Solved that by takling a rec leave day yesterday and spending much of it on the Mount.

2. Weather turned on some sunshine, little wind and no rain.

3. Some people traveled quite a distance. Many from Melbourne, Prue from Benalla, but the award goes to Ms Casanova who flew over today from Adelaide and is flying back tonight!

4. Far fewer dnfs than last year. I think the main reason is that many were more conservative in their course choice or arrived very early. Had starters from 11.30. These strategies came from last years experience. The advertising about the very hard navigation did push some course two people up to course 1.

5. A birthday party group ran the novice group in pairs and then went off and made a shelter. Bear Grylls is making forest navigation macho.

6. The Moderate course cheat sheet with photos of features and helpful information seemed to work well.

What could have gone better-

1. The advertising coordination between the VOA process and the Bendigo process was found wanting. Not sure how it happened, but the yellow sheet of coming events left some with the impression the event started at 11. I never read the yellow sheet now so didn't notice. I think its only those who remain un-connected to the internet who do use it. I think it is updated from the VOA web site. Our club events go on our web site, and someone has to copy them across. I did it for the first half of the year, but didn't do the second. If I didn't no-one else was going to. We'll have to think about a way to deal with this.

2. One control description had the wrong height. Transcription error probably. Shouldn't have happened.

3. The grey on the map was faint. I think I will use Jan Kovac's map colour adjustment process with all the printers at the print shop.

4. The first run of OE2010 (possibly in Australia) was an abject failure. It was in finish and register mode, but refused to recognise anyone in the archive. Instead it gave a message that the stick was invalid. It did deal with unknown runners much more easily than OE2003. Will have to do some experimentation before contacting Stefan Kramer.

5. While collecting controls I came across the same unused control site that impressed me collecting controls after last years event. I found it on the map today and discovered that it is not mapped. Two significant cliffs and a gully are merely shown as rocky ground. In reality its bare rock and two cliffs either side of an open grassy valley. I think some remapping is in order before using the site next time.

6 Ran out of novice course maps! Need to print more next time. good problem to have.

In the meantime, have to slip into music mode for a couple of performances at the banjo jamboree tomorrow.

Course setting (Kooyoora) 10 [3]

Friday Sep 17, 2010 #

Walking 4:00:00 [1] 8.0 km (30:00 / km)
shoes: Asics Trail

Took a long time to put out 36 stands. I expect some challenged orienteers tomorrow. Kooyoora looks wonderful at the moment with many wattles blooming.
\
From Kooyoora Wattle 2010

From Kooyoora Wattle 2010

Thursday Sep 16, 2010 #

Back, core and achilles 10:00 [1]

Wednesday Sep 15, 2010 #

Running 31:23 [2] 5.25 km (5:59 / km) +55m 5:41 / km
shoes: Asics Trail

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

Tuesday Sep 14, 2010 #

Back, core and achilles 10:00 [1]
weight:78.8kg

Note

AFTER ALL THE SHIT WE HAVE TAKEN FROM THE INTERSTATE ADVOCATES OF TRANSITION ZONE FOR NOT USING THEIR SYSTEM...

Why is it that Transition Zone can charge me $182 for the Aus Champs Carnival (19/8) yet I am not on any entry list. Neither is Julie.

Not sure we will be going now.

Monday Sep 13, 2010 #

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

Sunday Sep 12, 2010 #

Real Orienteering race (Whroo) 2:59:00 [3] *** 22.5 km (7:57 / km) +360m 7:22 / km
spiked:24/26c shoes: Asics Trail

Maxi three hour with jools. For the first hour I struggled to keep up with her. By the third hour the boot was on the other foot. Mandatory stops for orchid viewing. Greenhoods in particular.

Note

Endurance day!
Returned from maxi three hour to spend 45 minutes mowing the lawn. That terminology overstates the state of the grass and understates the extent of the effort. Taming the jungle might be closer to the mark. Pretty tired now.

Saturday Sep 11, 2010 #

Real Orienteering race (Kangaroo Gully) 1:00:55 [4] *** 9.23 km (6:36 / km) +210m 5:56 / km
spiked:12/14c shoes: Nike Trail

6.8 straight line
Kangaroo Gully State Series. After last week the challenge was pretty easy. Only one hour! And the two controls I didn't spike were just a matter of 10 metres one way or the other in error.

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

Friday Sep 10, 2010 #

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

Thursday Sep 9, 2010 #

Back, core and achilles 10:00 [1]

Wednesday Sep 8, 2010 #

Back, core and achilles 10:00 [1]
weight:78.6kg

Running 46:00 [3] 8.0 km (5:45 / km) +65m 5:32 / km

Tuesday Sep 7, 2010 #

Back, core and achilles 10:00 [1]
weight:80.2kg

Running warm up/down 26:38 [2] 4.3 km (6:12 / km) +45m 5:53 / km
shoes: Asics Trail

More Welsford, but before work.

Monday Sep 6, 2010 #

Back, core and achilles 10:00 [1]

Sunday Sep 5, 2010 #

Back, core and achilles 10:00 [1]

Real Orienteering race (Kooyoora) 3:20:10 [3] *** 16.87 km (11:52 / km) +590m 10:06 / km
spiked:16/19c

Adventure racing? Its not often you get to run for over three hours whilst needing to maintain full concentration on difficult navigation. Might do something shorter next week like a Maxi-3hr.

Note

LODDON IN MINOR AND MODERATE FLOOD

It was a treat to see the Loddon in moderate flood mode. Two weeks ago it was in minor flood and Jools and I made the trip out to take photos of the Mill rapid where the river drops 6 metres in about 300. We went back to day to take the same photos... but it was impossible. The photo sites from two weeks ago were well under water. So only some vague comparisons are possible.

View from the weir wall area.
Minor flood
From Loddon2

Not ethe little mesh enclosure.
From Loddon2


Major flood. The weir wall is causing the pressure wave, but is itself invisible. The mesh enclosure is visible on the left.
From Loddon


Views of the Mill Rapids
In minor condition
From Loddon2

From Loddon2


In major condition. No sign of the rapids. Too far down.
From Loddon

From Loddon


Saturday Sep 4, 2010 #

Back, core and achilles 10:00 [2]
weight:78.4kg

Friday Sep 3, 2010 #

Back, core and achilles 10:00 [1] ***
79c

Running 48:21 [3] 8.56 km (5:39 / km) +65m 5:27 / km
shoes: Asics Trail

Stumpy Gully after work before the rain.

Thursday Sep 2, 2010 #

Back, core and achilles 10:00 [1]
weight:79kg

Wednesday Sep 1, 2010 #

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

Running 37:00 [3] 6.2 km (5:58 / km) +45m 5:46 / km
shoes: Asics Trail

Welsford and whirrakee and light rain. Very pleasant.

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