Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TheInvisibleLog

In the 31 days ending Oct 31, 2006:

activity	#	time	miles		km		+m
Running	15	11:10:43	70.4		113.3		1650	10 /	10c	100%
Real Orienteering	4	3:29:58	16.47	(12:45)	26.51	(7:55)	980	11 /	14c	78%
Total	16	14:40:41	86.87		139.81		2630	21 /	24c	87%

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Sunday Oct 29, 2006 #

Running long 1:55:00 [3] 18.0 km (6:23 / km) +600m 5:29 / km
shoes: New Balance Road shoes

Run up Mount Big Ben in the Kiewa Valley. From bottom to top one unrelenting continuous climb,

Sunday Oct 22, 2006 #

Event: Victorian Long Championships

Real Orienteering race (Mt Beckworth) 1:20:04 [5] **** 7.5 km (10:41 / km) +395m 8:27 / km
shoes: New Balance Road shoes

Mt Beckworth. I should have known what to expect. Thrid time on the map, third time clockwise round the mount with that hideous climb up the main east face. That was the leg that did me undone. By my estimate it cost me 8 minutes and that was a placing from memory. There were a couple of other minor glitches but they were relatively unimportant.

Running warm up/down 15:00 [2] 2.5 km (6:00 / km) +20m 5:46 / km

C • wow! 1

Saturday Oct 21, 2006 #

Event: Victorian Middle Championships

Real Orienteering race (Sailor's Creek) 28:40 [5] **** 4.0 km (7:10 / km) +120m 6:14 / km
spiked:11/14c shoes: New Balance Road shoes

The full stats.
3.4k straight line,
Ran 4.0 k 120 metres
Ideal 3.6 115
A somewhat messy performance. Made errors on three controls. Lost about 3 minutes. Not too bad in a long race, but not good in a middle. I really enjoyed the format. There is a lot more pressure and speed when you have a short course and complex navigation. I don't feel nearly as much pressur ein the long format. Would have enjoyed backing up for a second on the day! I don't run enough of these. The new fixture next year will see more of these for the younger age groups, but not for 50s and older. Pity we didn't vote for this for all age classes. We could have had a double header weekend as a standard with a middle and then a long. If it weren't for the extra work, I'd be happy to see something like the weekend structure used in a few other countires, with a spint, middle and classic on the one weekend. Maybe Bendigo will do this for our season opener next year.

Running warm up/down 20:00 [2] 4.0 km (5:00 / km) +40m 4:46 / km
shoes: New Balance Road shoes

Warm up almost a slongas the event, which makes sense.

Friday Oct 20, 2006 #

Note
(rest day)

Thursday Oct 19, 2006 #

Running intervals 4:18 [5] 1.15 km (3:44 / km)
shoes: New Balance Road shoes

Almost a rest day

Running warm up/down 11:00 [2] 2.3 km (4:47 / km)
shoes: New Balance Road shoes

Wednesday Oct 18, 2006 #

Running warm up/down 28:00 [2] 4.5 km (6:13 / km) +25m 6:03 / km
shoes: New Balance Road shoes

Running tempo 14:00 [5] 3.5 km (4:00 / km) +25m 3:52 / km
shoes: New Balance Road shoes

Tuesday Oct 17, 2006 #

Running warm up/down 16:00 [2]
shoes: New Balance Road shoes

Running hills 16:27 [5] 2.4 km (6:51 / km) +220m 4:42 / km
shoes: New Balance Road shoes

Short sharp hill session on short sharp hills

Monday Oct 16, 2006 #

Running 41:30 [3] 7.0 km (5:56 / km) +50m 5:43 / km
shoes: New Balance Road shoes

Loosen up jog for the back problem. Will go on a harder run tomorrow. Highlight of run was Julie's face plant and dummy spit.

C • Sympathetic spouse 1

Saturday Oct 14, 2006 #

Real Orienteering race (Mandurang) 47:31 [4] *** 7.41 km (6:25 / km) +200m 5:39 / km
shoes: New Balance Road shoes

6.61 k straight line.
30 seconds a kilometre faster than last week in the same terrain. I must have been tired last week.

Friday Oct 13, 2006 #

Event: 7th World Rogaine Championships

Thursday Oct 12, 2006 #

Running warm up/down 12 [2] 2.0 km (6 / km)
shoes: New Balance Road shoes

Running tempo 21:35 [4] 4.6 km (4:42 / km) +55m 4:26 / km
shoes: New Balance Road shoes

An old test run. Raises the question... am I over the peak or over the hill? A few days ago I thought I was speeding up for the Vic Champs. But this. Its 40 seconds slower than the same time a year ago, a minute slower than 2 years ago and 2.35 slower than 5 years ago. I think its the hill rather than the peak.

Tuesday Oct 10, 2006 #

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: New Balance Road shoes

Running tempo 19:41 [4] 4.4 km (4:28 / km) +30m 4:20 / km
shoes: New Balance Road shoes

Dropping the long run last weekend seems to have helped speed me up. Maybe I am peaking for the Vic Champs. Wasn't really an aim, but might as well enjoy it. Until a few weeks ago I thought i was off to the World Rogaining Championships.
The last 4 runs on this loop have been 22.56, 21.56, 21.34, 19.41. That's almost 2 minutes faster today compared with late last week when I was trying to run hard. The body is a strange thing.
This will probably be the last of the luchtime runs this year. I think the temperature will be in the mid 30s for the rest of this week. To think that yesterday morning we got down to 0 and I was trying to protect our new grape vines from frost damage! What are you doing at the Bureau Blair, turning us into the New Gobi desert? Of course, the other reason I'll start running at home in the morning is that I need all the grey water i can get to keep some of the garden alive. Showering at work is a waste of water!

Monday Oct 9, 2006 #

Note
(rest day)

Planned slackness.

Sunday Oct 8, 2006 #

Running race 48:28 [4] *** 7.5 km (6:28 / km) +155m 5:51 / km
spiked:10/10c shoes: New Balance Road shoes

Repeated yesterdays route. Looked atthe map on half the legs, ran as hard as I could and no stopping on hills. Still could only match Ted's time from yesterday.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: New Balance Road shoes

Saturday Oct 7, 2006 #

Real Orienteering race (Mandurang) 53:43 [4] *** 7.6 km (7:04 / km) +265m 6:01 / km
shoes: New Balance Road shoes

Very disappointed with the run. Legs felt tight and sore the whole way and couldn't really put on any speed. Started to wonder whether this is from training too hard or not enough. Have decided that with 2 weeks till the Vic champs, I am going to ease off on the long runs for a few weeks. I'll rerun todays course tomorrow and see whether I can do it any faster. No pretty photos this week.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: New Balance Road shoes

Friday Oct 6, 2006 #

Running 52:07 [3] 8.85 km (5:53 / km) +70m 5:40 / km
shoes: New Balance Road shoes

Run at 6.30 in the morning as penance for CBF session the day before.

C • Top of the list 2

Running tempo 21:34 [4] 4.4 km (4:54 / km) +20m 4:48 / km
shoes: New Balance Road shoes

Dodder track

Thursday Oct 5, 2006 #

Note

CBF session.

Wednesday Oct 4, 2006 #

Running 32:16 [3] 6.9 km (4:41 / km) +10m 4:39 / km
shoes: New Balance Road shoes

Six circuits of Neangar.

Tuesday Oct 3, 2006 #

Running 31:35 [3] 5.8 km (5:27 / km) +30m 5:18 / km
shoes: New Balance Road shoes

Dodder Track area

Monday Oct 2, 2006 #

Note
(rest day)

Hey, I'm on top of the list of Bendigo training hours... All it takes is 7 days of training without a break and a distant championship that the others travel to and lose internet contact.
I can take a rest day and not worry about the others catching up......

C • Top of the list 4

Sunday Oct 1, 2006 #

Running long 1:52:00 [3] * 16.0 km (7:00 / km) +300m 6:24 / km
shoes: New Balance Road shoes

Started in the hamlet of Moliagul at the John Flynn Memorial. You know, the bloke who started the Flying Doctor Service. No relation to Jools. Ran through the Moliagul Historic Reserve looking for the Welcome Stranger Monument. This is notable for being where the largest gold nugget ever found was located. We became quite confused by the tracks and travelled in a few circles. (Don't use Tyrone Thomas maps!) The confusion was fortutitious as we passed quite a bit of good terrain. In contrast, the Welcome Stranger site was quite disappointing in that regard. If you drove in there and made your assessment of orienteering possibilities on the basis of that location, you would dismiss the terrain. And you would be wrong. As for history, we have seen far better puddling machine ruins near Bendigo. Its just typical that Bendigo doesn't appreciate what it has. We then north and climbed Mt Moliagul, which was quite a steep slog towards the top. Think Tarrengower and add a bit more climb. Good training for the 4 peaks in a months time (Jools, not me. I'll be at the Maldon Folk Festival). Then back down the access road to Moliagul past some more good sluicing terrain.
You can see a picture of the two of us at the top here.
http://www.attackpoint.org/weeklyactivity.jsp/user...

C • Deaf ears 2

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