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Training Log Archive: TheInvisibleLog

In the 31 days ending Jul 31, 2008:

	activity	#	time	miles		km		+m
	Running	24	16:35:52	102.75	(9:42)	165.36	(6:01)	2935
	Real Orienteering	3	4:42:15	24.82	(11:22)	39.95	(7:04)	905	29 /	37c	78%
	Walking	2	1:45:00	6.09	(17:15)	9.8	(10:43)	110
	Back, core and achilles	7	1:10:00
	Total	26	24:13:07	133.66		215.11		3950	29 /	37c	78%
averages - weight:79.6kg

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Thursday Jul 31, 2008 #

Running warm up/down 12:34 [2] 1.55 km (8:06 / km) +10m 7:51 / km
shoes: Brooks Thingummyjigs

Running tempo 18:46 [5] 4.3 km (4:22 / km) +45m 4:09 / km
ahr:146 max:165 shoes: Brooks Thingummyjigs

Sticking to the program seems to be paying some speed dividends.
I have run this circuit five of the past six weeks, each time pushing as hard as I could. Times have been coming down, and the incremental improvement seems to be increasing with each week.
19.36
19.29
19.21
-
19.01
18.46
I was convinced after this run last week that 19 minutes was the limit of the possible. But somewhere I found the speed to knock 15 seconds off it today. I was running at a higher average heart rate than in previous weeks, yet it felt easier running.
Conclusion... peaking too early for teh OZ Champs.

Wednesday Jul 30, 2008 #

Running warm up/down 32:47 [3] 6.0 km (5:28 / km) +45m 5:16 / km
shoes: Brooks Thingummyjigs

Dodder track extended. Easy session.

C • One day down 11

Tuesday Jul 29, 2008 #

Note

Put the Lyell Creek Results up and set up the Route Gadget for the event. I can conclude that Mosquito Creek has maintained its reputation as deceptive terrain. It appears to offer easy navigation based on red line running, but once you stray, it will extract its pound of flesh. Two routes up so far, and the error rate is about 25% of legs, with one massive blooper for each runner. Keep them coming!
http://www.bendigo-orienteers.com.au/gadget/cgi-bi...

C • Running the line 10

C • Congradulations on the new ... 7

Running hills 41:53 [4] 6.42 km (6:31 / km) +450m 4:50 / km
ahr:135 max:153 shoes: Brooks Thingummyjigs

Thirteen ascents of Short Street. One more than last time. Hopefully my legs won't fall in a hole like they did the day following the last Short Street session.

Sunday Jul 27, 2008 #

Running long 1:30:14 [3] 14.05 km (6:25 / km) +290m 5:49 / km
ahr:122 max:150 shoes: Brooks Thingummyjigs

Alum Cliffs track. A superb track along the sea cliff top between Kingston and Taroona. An all round general classification run. An easy 3 k jog down hill from Ilka's house to the beach. Then a tough steep climb up to the cliff top. 3 k along the ups and downs of the track. Turned around and reversed the route, with fair bit more speed. Then a gradual warm down uphill back to Kingston burbs.

Saturday Jul 26, 2008 #

Walking 1:00:00 [1] 5.8 km (10:21 / km) +50m 9:55 / km
shoes: Brooks Thingummyjigs

Not training, but the heart rate got up on a couple of occasions. Once was the climb up to the start of the Tahune air walk. Yes... Tarhune Forest Reserve in Tassie. Notable for the air walk (much the same and much as expensive as the Otway Fly), the sign pointing to the Huon Plains wlaking track.... with the indication 6 days duration, the fast flowing wide river (a novelty for a mainlander) and the swing bridge crossings of the Huon and Picton rivers. The latter were the site of the second raised heart rate when Ilka started jumping on the bridge to create standing waves. Good to see here having fun. I think she wuld have had more fun though if I had fallen in.

Running 29:54 [3] 4.95 km (6:02 / km) +105m 5:28 / km
shoes: Brooks Thingummyjigs

An evening jog around Kingston.

Thursday Jul 24, 2008 #

Running warm up/down 16:00 [2] 2.7 km (5:56 / km) +5m 5:52 / km
shoes: Brooks Thingummyjigs

Running tempo 19:01 [5] 4.3 km (4:25 / km) +45m 4:12 / km
max:180 shoes: Brooks Thingummyjigs

The aim was to break 19 minutes. Almost. Broke a record on the HR monitor though. Missed the planned tempo session the last two Thursdays due to injury and work. Most surpised to be dropping 30 seconds off the past time.

Wednesday Jul 23, 2008 #

Running hills 21:00 [4] 1.8 km (11:40 / km) +180m 7:47 / km
max:160 shoes: Brooks Thingummyjigs

Left Horsham in time to get a short run at Kooyoora before the dark closed in. Two ascents from lower car park to the lookout via the steps. I don't know how I deluded myself that I could do running intervals here. It was at least half walking. I think I might have managed a third if the light had held. But the thought of a torchless descent in the dark didn't enthuse me with nobody else in the park.

Tuesday Jul 22, 2008 #

Running 40:25 [3] 7.1 km (5:42 / km) +55m 5:29 / km
shoes: Brooks Thingummyjigs

Not the program run. Arrived back from Ballarat in the twilight. So went for a less ambitious run. At least I got back from Ballarat. The original plan was to spend the night in Horsham.

Sunday Jul 20, 2008 #

Running long 1:24:48 [2] 14.48 km (5:51 / km)
shoes: Brooks Thingummyjigs

A mostly wet day. Only got the enthusiasm for a run after the rain stopped. The run was cut short by failing light. It will have to do. Its been a marathon day for orienteering administration. I think I have done nothing else but that and the run between the hours of 10am and midnight. The list, as far as I can remember.
Get the results and Route Gadget up on the web site for Saturday's event.
Sort out the web site front page with full details of the upcoming State League event.
Draft and redraft the Lyell Creek event for Pater Galvin. I think in future I will stick to the adage.. no map amendments by telephone.
Clean up the condes file for the SS event.
Create and populate the OE2003 file for the Lyell Creek event with courses, classes and entrants. 66 entrants are in. Entries arriving after Sunday can wait til Wednesday. I'm away on work the next three days..
Create a map for the following weeks Black Jack Gully event based on Ian Johnson's fieldwork. I didn't need this one, but its a labour of love. I think its a good area and I would like to see Ian Johnson enjoying people running on it. Its almost impossible to recondile the 8 A4 sheets of fieldwork. I wish I's been able to give Ian a rudimentary base map before he started.
Creating a condes file for Ian Johnson's course.
Mailing the above two items to Ian on Monday morning.
I'm away in Hobart next weekend. Won't be at orienteering. I'm feeling very good about that. I'm tired of all this labour for the sport.

Saturday Jul 19, 2008 #

Running warm up/down 5:20 [2] 1.0 km (5:20 / km) +20m 4:51 / km
shoes: Brooks Thingummyjigs

Real Orienteering (Lyell Forest South) 39:10 [4] *** 6.8 km (5:46 / km) +130m 5:15 / km
ahr:143 max:160 shoes: Brooks Thingummyjigs

The annual Ian Johnson Lyell Forest event. We know by now what to expect.... open country, limited climbing and accurate control placement. This means only one thing.. no excuse not to run as hard as you can on the red line. I didn't feel like a race today, with a cold, and a recovering back. But once I started I kept the heart rate monitor up above 140 most of the race. It was my fastest race for the year, almost breaking six minute kilometres. If you can take enjoyment out of a pounding heart and running straight at controls, this was a great day.

Running warm up/down 22:49 [2] 3.31 km (6:54 / km) +55m 6:22 / km
ahr:111 max:132 shoes: Brooks Thingummyjigs

Picking up controls as a warm down.

Note

THE TEXT MESSAGE
Jool's phone has been rejecting text messages. After getting it fixed yesterday, the first message received was last night, from Big Ev. Due to a cancelled train, he missed the flight from Barcelona to Stockholm and had to buy a new ticket. Pls send money. Last I heard he had a new ticket and should be at O-Ringen in a few days time. And I was just about to place a bid on a 1916 Gibson A-1 mandolin. It would have cost pretty much the same as the new ticket. Good thing I hadn't placed the bid.

Friday Jul 18, 2008 #

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

Getting a bit religious about the back exercise.

Running 23:00 [3] 4.3 km (5:21 / km) +40m 5:07 / km
ahr:133 shoes: Brooks Thingummyjigs

Back maintenance run.

Thursday Jul 17, 2008 #

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

Embarrassment prevents me logging my weight. Due to sore back, have been taking certain medicines, which have the side effect of sending intestines to sleep. Anyone who has thought I am full of it can be assured they are on the money today.

C • Relayed comment from Than... can't spell it. Geoff Hudson. 1

Wednesday Jul 16, 2008 #

Running warm up/down 30:00 [2] 5.0 km (6:00 / km) +20m 5:53 / km
ahr:120 (injured) shoes: Brooks Thingummyjigs

A delicate run, with very tight hamstrings after yesterday's hills, and a back problem resulting from bending down to pick up some socks....

Back, core and achilles 10:00 [1]

Tuesday Jul 15, 2008 #

Back, core and achilles 10:00 [1]

Sore back. Remediation required. May be too late. Tomorrow will tell.

Running hills 37:59 [4] 6.04 km (6:17 / km) +420m 4:40 / km
ahr:132 max:150 shoes: Brooks Thingummyjigs

Punishment for stupidity and slackness on Sunday. Twelve climbs and descents of the Short St hill. Should be Short and Sharp street.

Running warm up/down 6:43 [2] 1.02 km (6:35 / km) +10m 6:17 / km
shoes: Brooks Thingummyjigs

A cursory warm down so I could get in the car without fogging the windscreen. it fogged anyway.

Monday Jul 14, 2008 #

Note
(rest day)

Jools thinks she saw Big Ev on the telecast of Le Tour! He and Murray were along the road about 27 k before the finish. Its a reasonable chance it was them. Not many people would be wearing and Australian O team track suit track top and be as tall as Murray.

Sunday Jul 13, 2008 #

Real Orienteering race (Eppalock) 2:59:56 [3] 24.0 km (7:30 / km) +565m 6:42 / km
ahr:128 max:149 spiked:19/23c shoes: Brooks Thingummyjigs

The Maxi 3 hour. Why maxi? Does it mean anything?
Six errors. Four were navigational. In order:

Start: Wore tights, gaiters and a raincoat. Pulled the raincoat off early, but there was no room in the pack for anything else. For an hour I was comfortable, but then the weather improved and soon enough I was overheating. I found a stash near the main road at 90 minutes and peeled it all off. This took a bit over three minutes. At that stage, being lured by easy bitumen running I made a major strategic error. More later.

Control 55: Lured away from my line by Bruce Paterson.. Sorry allowed myself to be lured away. Went past control. Lost 3.30.
Control 44: In an effort to get away from Bruce, took the dangerous route choice. Went past a gully as I was too low down the hill. 2.00 minutes.

Control 33: Veered to the east into a parallel gully. 2.00 minutes.

After 49: 90 minutes. Changed clothing. Ran north on the bitumen to warm up with just shorts and short sleeved shirt. Should have gone south and forgotten about controls 57, 38 and 47. This had major implications later in the race.

Control 48: Went too low across a hill traverse, counted an extra gully and started looking too early. 2.00 minutes.

At this stage I am 6 k of direct running from the finish with 40 minutes in hand. I finally decide to drop controls. Dropping 59 was easy. The direct route back was through 40 and 36, with a small detour to an intermediate 60. Dropped 37. At this stage I had 2.7 k direct to finish and 14 minutes. I had to drop the remaining 5 controls and run as hard as I could to get back without going missing the deadline. Travelled at about 5 .20 pace for the next 15 minutes. It was gradually downhill, but it still hurt at this stage of a 3 hour. Got the heart rate up to 149. Arrived back with 4 seconds to spare. Pleased with that.

C • Timing 6

Saturday Jul 12, 2008 #

Running 1:06:28 [3] 9.44 km (7:02 / km) +130m 6:35 / km
ahr:125 max:140 shoes: Brooks Thingummyjigs

Track logging and running on Black Jack Gully. First try of my new contact lens in running mode. Still mastering getting them in and out. I spent ten minutes trying to pull one off my left eye tonight. It hurt. I eventually twigged that I hadn't actually got it in this morning. Never touched my pupil before!

Friday Jul 11, 2008 #

Running 31:35 [3] 6.41 km (4:56 / km)
ahr:129 max:144 shoes: Brooks Thingummyjigs

Laps of Lake Neangar in the evening twilight. Most were gentle, with one surge lap that raised the HR. It felt cold and I lingered long in the car before stepping onto the track. In the end it was the knowledge this run meant a third week in a row of sticking to the running program. Now I just have to somehow start to implement the chocolate program. Cutting back on that is far harder.

I note from Jymbo's log that he has done a Voss. Says he has a job coaching for NZ at WOC. ! Aus to NZ is a similar distance to Gold Cast to West Coast.

C • Yeah but 2

Thursday Jul 10, 2008 #

Running warm up/down 30:25 [2] 5.3 km (5:44 / km) +30m 5:35 / km
ahr:120 max:125 shoes: Brooks Thingummyjigs

In answer to yesterday's question....NO! Although I did think about cutting the run even shorter as the hail came down after 1 kilometre of run. Eventually the sun did come out and I almost dried off by the end. The hail did bring back memories of a much heavier hail storm. The memory was of being ten pitches up Pingora tower in the Wind River Range of Wyoming when a very nasty storm hit. The remainder of the climb was a scramble using any means to get to the top, including direct aid. The worst though was the three rope abseil descent off the back. Besides the danger of the ball bearing style hail stones on the ledges, its hard to forget the steady stream of icy water that the abseil device wrings out of the rope and deposits in one's crutch. Wyoming was on my mind after looking at the Laramie Daze event near another Wyoming climbing area, the Vedauwoos. Take a look on the home page of AP. I have fond memories of the area. Wouldn't mind a trip to the carnival some time in the future.

Wednesday Jul 9, 2008 #

Running warm up/down 13:00 [2] 2.3 km (5:39 / km) +5m 5:35 / km
shoes: Brooks Thingummyjigs

Running tempo 19:21 [5] 4.3 km (4:30 / km) +30m 4:21 / km
ahr:138 max:160 shoes: Brooks Thingummyjigs

While changing into running togs I heard the forecast for tomorrow. It didn't sound all that conducive to running. I brought forward tomorrows tempo run. Coming the day after hills, I expected there would be an impact on the time. Turned out I was faster (8 seconds.. on the trend line) and had a lower average heart rate (5... not fully trusting of the monitor). Still felt stuffed afterwards tough. The real question now is.. did I make the correct judgement. I made sure I have done both quality runs for the week, but given tomorrow is an easy run day now, will I be more likely to skip it altogether if it is windy, raining and 8 degrees. I think the answer is YES.

Back, core and achilles 10:00 [1]

Tuesday Jul 8, 2008 #

Running warm up/down 11:50 [2] 2.0 km (5:55 / km) +10m 5:46 / km
shoes: Brooks Thingummyjigs

Running hills 25:53 [4] 5.1 km (5:05 / km) +300m 3:55 / km
shoes: Brooks Thingummyjigs

The usual 15 ascents of Welsford Hill. Can't get to a higher hill so ran it harder instead. Cut almost 5 minutes off last weeks time.

Monday Jul 7, 2008 #

Note
(rest day)

Programmed rest. Music instead.

Sunday Jul 6, 2008 #

Running long 1:44:55 [2] 15.7 km (6:41 / km) +135m 6:24 / km
weight:79.6kg shoes: Brooks Thingummyjigs

A long slow run logging tracks on Lockwood Range. This was the blandest part of the map in terms of contours, but blessed (or cursed) with an elaborate and convoluted track network, a legacy of being used as a "Community Firewood Area". I ran without map or compass, and tried to keep cover all the tracks in the area. I will admit to total bamboozlement towards the end of the run when I wasn't sure what tracks I had logged or which to follow to get back to the car. In the end, I just ran on a bearing till I saw the vehicle. ot sure of the value of this part of the map for orienteering, though I suspect the MTBO types might find some value. I chose this task rather than attending the Bendigo MTBO event.

Walking 45:00 [1] 4.0 km (11:15 / km) +60m 10:28 / km
shoes: Brooks Thingummyjigs

After the long run, it was the not so long walk logging features on Black Jack Gully. This is the latest attempt to stitch together the various pages of field work produced Ian Johnson. There was a little running in this, but not much. For some reason, the event yesterday left me unusually sore in the legs, and the long run added to this.

Saturday Jul 5, 2008 #

Back, core and achilles 10:00 [1]

Running warm up/down 31:00 [2] *** 3.1 km (10:00 / km) +110m 8:30 / km
shoes: Brooks Thingummyjigs

Warm up pre-race and control collection afterwards.

Real Orienteering race (Myers Creek) 1:03:09 [4] *** 9.15 km (6:54 / km) +210m 6:11 / km
ahr:133 max:151 spiked:10/14c shoes: Brooks Thingummyjigs

An challenging run in well know terrain. The map was Myers Creek. The tracks and fences were removed from the map. This revealed what must be some of the most interesting spur-gully country around Bendigo. I made significant errors on two legs, both in the same part of the map. In each case the leg took us uphill in a branching gully system. The visibility was low by Bendigo standards. I lost 2 minutes and 3 minutes respectively. Given I was one of the mappers for the first version of the map of this areas (though I didn't actually do this portion) this confusion surprised me. The two other errors resulted from not reading the control description. The kites were low (read on the ground) and made usual lazy Bendigo mistake of just assuming the feature by looking at the circle. In each case. The errors were both within the circle, but cost me 1 minute in the first case and 25 seconds in the other. All up, 6.30 of errors, a little over 10 per cent of my race time. The big errors were on C course controls! Full embarrassment here.

http://www.bendigo-orienteers.com.au/gadget/cgi-bi...

C • forking gullies 1

Friday Jul 4, 2008 #

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

Must do this routine more regularly.

Running warm up/down 29:52 [2] 5.3 km (5:38 / km) +45m 5:24 / km
ahr:131 max:139 shoes: Brooks Thingummyjigs

Placemarker: Fascinatingly interesting observation on the run, the scenery or the day... if only I could find one.
But I did chat with a very brave man today. He lives in Adelaide and tonight is the second best night of the year by his account. Being the principal of a posh private school, he spends his days with a certain degree of behavioural restraint. But not tonight. He's a rabid Geelong supporter who now lives in Adelaide, and tonight Adelaide will lose at home to Geelong. Believe me, there will be little restraint, despite spectating in a sea of Adelaide supporters. I've seen it when I went to see an Essendon Geelong game with him. I really was shocked. The best day of the year? When Port plays Geelong at home.

Note

Second week in a row that I have stuck to the training program, such as it is. It helps to keep expectations tempered.

Thursday Jul 3, 2008 #

Running tempo 19:29 [5] 4.31 km (4:31 / km) +30m 4:22 / km
ahr:143 max:157 shoes: Brooks Thingummyjigs

Thursday is tempo day. The aim was again to keep the heart rate above 140. The average was 146! Must be a measurement abberation. Only 10 seconds faster than last week, and that works out at about 2 seconds per additional heart beat average.

Running warm up/down 11:00 [3] 2.0 km (5:30 / km)
shoes: Brooks Thingummyjigs

Wednesday Jul 2, 2008 #

Running warm up/down 27:23 [2] 4.75 km (5:46 / km) +10m 5:42 / km
ahr:112 max:128 shoes: La di da's

Tuesday Jul 1, 2008 #

Running warm up/down 11:00 [2] 2.0 km (5:30 / km) +5m 5:26 / km
shoes: La di da's

Running hills 29:28 [3] 5.03 km (5:51 / km) +300m 4:31 / km
ahr:129 max:148 weight:79.6kg shoes: La di da's

15 Welsford ascents.

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