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Training Log Archive: TheInvisibleLog

In the 30 days ending Sep 30, 2011:

activity # timemileskm+m
  Running11 6:38:44 43.38(9:12) 69.81(5:43) 785
  Real Orienteering4 4:34:24 18.55(14:48) 29.85(9:12) 79046 /54c85%
  MTB (Not O)3 2:23:47
  Back, core and achilles9 2:00:00
  Technical training2 1:00:08 3.03(19:50) 4.88(12:19) 60
  Course setting1 40:00 2.49(16:06) 4.0(10:00) 100
  Walking1 25:00 1.24(20:07) 2.0(12:30) 50
  Total20 17:42:03 68.69 110.54 178546 /54c85%

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Thursday Sep 29, 2011 #

Running 49:45 [3] 7.7 km (6:28 / km) +100m 6:04 / km
shoes: Asics

Round and about. Last run before Warby.

Wednesday Sep 28, 2011 #

Back, core and achilles 15:00 [1]

Running 43:14 [3] 6.7 km (6:27 / km) +85m 6:04 / km
shoes: Asics

Improved skraplands run. First time for the season. Exciting sprinting along the exposed ridge to get off with the lightning hitting ground nearby.

Note

Hopped on my electronic bathroom scales and got the readout 'Lo'. I'll take that any day!

Tuesday Sep 27, 2011 #

Course setting (Diamond Hill) 40:00 [3] 4.0 km (10:00 / km) +100m 8:53 / km
shoes: Innov-8

Picking up controls after the Teacher's Games. Its all happening this week.
Diamond Hill.

Monday Sep 26, 2011 #

Running 40:30 [3] 6.15 km (6:35 / km) +125m 5:59 / km
shoes: Asics

Evening run into and around town to check out the tulips, and a few ascents of Camp Hill because its there.

Note

Spent a pleasant four hours helping out at the ARDF Regional Championship BBQ in Bendigo. Think Oceania Asia games. I was impressed by the age of the competitors.. particularly the women. Lots of young women from China. It is quite counter to the image of the sport in this country!

Saturday Sep 24, 2011 #

Real Orienteering race (Diamond Hill) 1:01:35 [3] *** 7.9 km (7:48 / km) +205m 6:54 / km
spiked:16/17c shoes: Innov-8

6.5k straight line.
Logging some exercise.. almost a novelty.
The event was Diamond Hill... moderate gold mining. Only one blemish due to oversimplification. The navigation felt pretty easy. But I shouldn't conclude mining terrain is mastered. Rowdy Flat will make this look like a novice course. I am looking forward to the Rowdy Flat RouteGadget almost as much as to the event itself. I think the Gadget will be the present that keeps on giving.

Walking 25:00 [1] 2.0 km (12:30 / km) +50m 11:07 / km
shoes: Innov-8

Control collection. It seemed pretty simple navigation. We need another Diamond Hill. And its there waiting.

Monday Sep 19, 2011 #

Running 30:00 [2] 5.3 km (5:40 / km) +30m 5:30 / km
shoes: Asics

Not used to running at 28 degrees.

Sunday Sep 18, 2011 #

MTB (Not O) 50:00 [2]

Post Banjo Jamboree low impact exercise.
C • State Series too far from Bendigo? 3

Saturday Sep 17, 2011 #

Back, core and achilles 10:00 [1]

Real Orienteering race (Kooyoora) 1:20:46 [3] *** 7.86 km (10:17 / km) +200m 9:07 / km
spiked:9/12c shoes: Innov-8

A tough and challenging day! The green was green, the vis was low and the hills were tough. A 5.4 k course was quite enough for Course 1. I think that is a record for our local events in the new 5 course format. And the temperature surpassed 25 degrees for the first time in quite a while. My strategy from the start was to take it steadily and not push hard. The result was only three minor errors hat might have lost 2 minutes in total.
Its good to get out onto a rarely visited part of this map. I suspect the terrain is not to everyone's taste, but it was to mine. I suspect it reduces the difference between the fast and slow runners. But above all, its a real challenge.

Technical training 30:19 [2] 2.03 km (14:56 / km) +60m 13:01 / km
shoes: Innov-8

Control collection. The days are getting longer and collecting controls after 4 is no longer a race against the dark. All in all, a good way to finish a day at Kooyoora.

Note

Now for a day of banjo music. Specifically, playing jazzy klezmer in amongst all those old-time hillbilly wannabes... ;-)

Friday Sep 16, 2011 #

Running 32:28 [3] 5.2 mi (6:15 / mi) +100m 5:53 / mi
shoes: Asics

Modified Skraplands

Back, core and achilles 15:00 [1]

Thursday Sep 15, 2011 #

Back, core and achilles 15:00 [1]

Running 27:35 [3] 6.0 km (4:36 / km) +35m 4:28 / km
shoes: Asics

Wednesday Sep 14, 2011 #

Back, core and achilles 15:00 [1]

Tuesday Sep 13, 2011 #

Running 29:35 [3] 6.0 km (4:56 / km)

Four gentle laps of the Lake. Not a sprint session. Stopped when it felt like any more would be too much for the sore muscle.

Back, core and achilles 15:00 [1]

Monday Sep 12, 2011 #

Back, core and achilles 15:00 [1]

Extra Achilles exercise.

Note
(injured) (rest day)

Now its the Gluteus Maximus...

Sunday Sep 11, 2011 #

MTB (Not O) 1:09:35 [3]

IN desperation I took up the bike.

Saturday Sep 10, 2011 #

Note
(injured) (rest day)

Discretion being the better part, he disappeared from view.
C • AWOL 6

Friday Sep 9, 2011 #

Note
(injured) (rest day)

Sore right knee under patella. Been here before.Three previous logs of this injury make it clear it needs to be rested. Previously resolutions range from a couple of days to a week. Hoping for the former, and running Saturday anyway.

Thursday Sep 8, 2011 #

Running 1:02:30 [3] 10.7 km (5:50 / km) +65m 5:40 / km
shoes: Asics

Bendigo Creek environs.

Monday Sep 5, 2011 #

Back, core and achilles 10:00 [1]

Running 24:40 [2] 4.6 km (5:22 / km) +45m 5:07 / km
shoes: Asics

Struggle of a run in the Welsford. Stopped to look at lots of flowers.

Sunday Sep 4, 2011 #

Real Orienteering race (Kooyoora) 1:04:59 [4] **** 6.8 km (9:33 / km) +165m 8:31 / km
spiked:10/12c shoes: Innov-8

State Series Kooyoora

Technical training warm up/down 29:49 [2] 2.85 km (10:28 / km)
shoes: Innov-8

Control collection, far from the madding crowd.

Saturday Sep 3, 2011 #

Real Orienteering race (Kooyoora) 1:07:04 [4] ***** 7.29 km (9:12 / km) +220m 8:00 / km
spiked:11/13c shoes: Innov-8

Kooyoora. Didn't cover myself in glory. Failed in my first use of a map guide in a decade. Lost glasses during the race as well... forgot to put on contact lens. All contributed to a major blow out.

Friday Sep 2, 2011 #

MTB (Not O) 24:12 [3]
shoes: Asics

The commute

Running hills 31:55 [4] 4.2 km (7:36 / km) +150m 6:27 / km
shoes: Asics

Hill repetitions at Lancemore Hill. Started of behind my supervisor. He decided to show me how fit he was. Being ten years younger than me didn't help. I just ground out the repetitions of a 50 metre hill until he gave up. And I know I am overweight and unfit.

Thursday Sep 1, 2011 #

Running 26:32 [2] 4.09 km (6:29 / km) +50m 6:07 / km
shoes: Asics

Can't remember where. Probably somewhere in the Welsford.

Back, core and achilles 10:00 [1]

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