Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TheInvisibleLog

In the 31 days ending Dec 31, 2008:

	activity	#	time	miles		km		+m
	Running	13	8:35:18	53.2	(9:41)	85.62	(6:01)	350
	Real Orienteering	6	6:48:24	31.83	(12:50)	51.23	(7:58)	995	88 /	99c	88%
	MTB (Not O)	1	54:09
	Pseud-O	1	49:56	5.33	(9:23)	8.57	(5:50)	85
	Back, core and achilles	4	40:00
	Total	18	17:47:47	90.36		145.42		1430	88 /	99c	88%
averages - weight:78.7kg

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Wednesday Dec 31, 2008 #

Running warm up/down 10:00 [2] 1.5 km (6:40 / km) +20m 6:15 / km
shoes: Brooks somethingorothers

Real Orienteering race (Ballarat University) 34:34 [5] ** 5.8 km (5:58 / km) +100m 5:29 / km
ahr:147 max:163 spiked:17/18c shoes: Brooks somethingorothers

Sprint style orienteering at Ballarat University. This was a match race with Nigel. He was 1 point up on me after 4 days. I won the day by 7 seconds, but not enough to regain that one point. There is little excuse not to run hard in these conditions, so my average HR was up to 147. Half way thru the race we faced a long leg a kilometre or so. At that stage Nigel and I were on exactly the same time (though we obviously didn't realise this till later). I gained 30 seconds over the long leg, then blew it all and more by a minor error on the following leg. Surprisingly I pulled back 15 seconds on the leg to the final control. It was only 150 metres, but I must have picked the direct route and pushed the HR to max.
Surprisingly good fun for a park style event. Looking at the other times, its clear I'm in porker mode and need to both lose weight and train more effectively. That NYR is looking a certainty. Adhering to it is less certain.

Tuesday Dec 30, 2008 #

Real Orienteering (Petticoat Gully) 55:17 [4] **** 6.47 km (8:33 / km) +215m 7:20 / km
ahr:138 max:150 spiked:16/16c shoes: Brooks somethingorothers

5.1 straight line.
Maybe 300 metres extra due to less than optimal route choice.
A day of navigational competence. Still, my result was further down the list than usual. That NYR is looking more likely.

Back, core and achilles 10:00 [1]

Won't have time for these this morning. The achilles is getting tender, so tomorrow might be interesting.

Running warm up/down 7:00 [2] 1.0 km (7:00 / km) +40m 5:50 / km
shoes: Brooks somethingorothers

Monday Dec 29, 2008 #

Real Orienteering race (Creswick Diggings) 49:40 [4] *** 6.26 km (7:56 / km) +180m 6:56 / km
ahr:144 max:173 spiked:12/15c shoes: Brooks somethingorothers

Direct 5.2k Actual 6.26 Best 5.66
Actual climb 180 ideal climb 170

Yet another performance. Three errors, two significant. For the worst i navigated directly to the correct control, misread my control description and proceeded to get confused, losing over three minutes. Those three minutes allowed Leepback and Nigel to post better times. The other two minutes of error just made matters worse. Living in hope of redemption on the final two days.

Running warm up/down 6:00 [2] 1.0 km (6:00 / km)

Warm up. Didn't help. Perhaps I should have done a crossword to getthe brain warmed up.

Sunday Dec 28, 2008 #

Real Orienteering race (Mt Tarrengower) 58:26 [4] *** 6.5 km (8:59 / km) +265m 7:28 / km
ahr:160 max:226 spiked:17/19c shoes: Brooks somethingorothers

Lesson 1: Don't bother running in an event when you are helping run an event. You won't concentrate well on either task. I was repaid in full for this basic mistake.
On my course I lost 13 minutes in two errors.
On setting up the SI gear I assumed the download box with the computer was the most up to d date. But it seems not to have recorded the splits times of the latest SI sticks.
The end result was that the system dnfed me when I visited all controls. rather than reinstating myself, I let it stand as a failure.

Saturday Dec 27, 2008 #

Event: XMAS 5 Days

Real Orienteering race 45:27 [4] 5.5 km (8:16 / km)
shoes: Brooks somethingorothers

The 5-Days orienteering Carnival is designed to bolster fortitude for those imminent New Years resolutions to lose weight, train more hills, train more speed, train more long runs etc etc etc. On all these counts day 1 was a roaring success. If I ever doubted I needed to make and keep all the above resolutions, I am in no doubt now. A mediocre performance, knocked off by a few names that shocked me. Navigation was fine. Its just that the heart was pumping real hard and I was feeling real sore. I was slow, the hills were particularly unpleasant and I had trouble lifting the legs.

I'm sure Tarrengower tomorrow will reinforce the lesson. It generally does.

Back, core and achilles 10:00 [1]

Friday Dec 26, 2008 #

Back, core and achilles 10:00 [1]

MTB (Not O) 54:09 [2]
ahr:106

Thursday Dec 25, 2008 #

Running 43:00 [3] 8.0 km (5:23 / km) +40m 5:15 / km
shoes: Brooks somethingorothers

Christmas morning run with Ilks around Crusoe tracks. A gentle option with few contours. It was a recovery run for Ilks, buyut I struggled to keep up at times. She is now much faster and fitter than I.

Tuesday Dec 23, 2008 #

Running 35:00 [2] 6.0 km (5:50 / km)
shoes: Brooks somethingorothers

Sunday Dec 21, 2008 #

Running long 1:53:14 [2] 16.07 km (7:03 / km)
ahr:111 max:139

Logging tracks, channels and watercourses in the Crusoe forest. This is my favourite area in Bendigo when it comes ot the long run. So much to choose from.. long stretches of flat, lots of hilly stuff if you want. Except for the two tracks around the reservoirs, I never see anyone esle running here.

Back, core and achilles 10:00 [1]

Friday Dec 19, 2008 #

Running 32:17 [2] 5.7 km (5:40 / km) +35m 5:30 / km
shoes: Brooks somethingorothers

Tuesday Dec 16, 2008 #

Running 29:50 [2] 5.0 km (5:58 / km) +30m 5:48 / km
weight:78.8kg shoes: Brooks somethingorothers

Sunday Dec 14, 2008 #

Running long 1:35:30 [2] 15.5 km (6:10 / km)
shoes: Brooks somethingorothers

Crusoe Reservoir area again. With the new tracks its possible to string together great 15 kilometre run that is mostly flat, relatively soft under foot after a little rain and quite good scenery. Big Ev seems to have made Crusoe on of his preferred running areas. All we need now is an orienteering map.

C • Crusoe 5

C • great 15 kilometre run 2

Saturday Dec 13, 2008 #

Pseud-O 49:56 [2] 8.57 km (5:50 / km) +85m 5:33 / km
shoes: Brooks somethingorothers

Note

One of my excuses for avoiding Pseud-O is that I value my knees after two operations. Well, that excuse has disappeared with a new form of Street orienteering popping up.
Google Maps Street Orienteering.
http://www.remmaps.it/rsrc/streetview/index_en.htm
This might further reduce the amount of effort required to set up an event, especially for competitors who can now avoid driving in Melbourne traffic.
Will it catch on?

Friday Dec 12, 2008 #

Note
(rest day)

Too much going on to get round to running. Ate a normal meal tonight. Post banquets, I limited myself to a lentil burger yesterday and a small bowl of muesli this morning. Over three days that should average out to moderate over-eating.

Thursday Dec 11, 2008 #

Running 22:00 [2] 3.5 km (6:17 / km) +30m 6:02 / km
shoes: Brooks somethingorothers

Running tempo 15:30 [4] 3.15 km (4:55 / km)
shoes: Brooks somethingorothers

Another struggle round Princes park. To be expected after a heavy day yesterday. It was a Xmas double banquet...
Lunch banquet at a melbourne Greek restaurant. Dinner banquet at a Brunswick Lebanese establishment. Thats a really serious workout.

C • Tough week 3

Wednesday Dec 10, 2008 #

Running warm up/down 22:00 [2] 3.5 km (6:17 / km) +30m 6:02 / km
shoes: Brooks somethingorothers

Running tempo 15:13 [4] 3.15 km (4:50 / km) +30m 4:37 / km
shoes: Brooks somethingorothers

A hit out sandwich between banquets. This one was hard work. Higher heart rate than yesterday, but slower time.

Monday Dec 8, 2008 #

Running warm up/down 22:00 [2] 3.9 km (5:38 / km) +30m 5:26 / km
shoes: Brooks somethingorothers

To from prinny

Running tempo 14:57 [4] 3.15 km (4:45 / km)
ahr:150 max:180 shoes: Brooks somethingorothers

Lap of Princes park. Ran hard I thought, but slow time. Must be age.

C • That sounds like something ... 2

Sunday Dec 7, 2008 #

Running 31:47 [2] 5.5 km (5:47 / km) +65m 5:27 / km
weight:79.2kg shoes: Brooks somethingorothers

Slow recovery run after twilight event. Glad it finished. I think time travels at half speed on this sort of run compared with a score event.

Saturday Dec 6, 2008 #

Note
weight:78kg (rest day)

I think my log graph has a distinct Liggo look to it.

Friday Dec 5, 2008 #

Real Orienteering race (Fiddlers Green) 2:45:00 [3] *** 20.7 km (7:58 / km) +235m 7:33 / km
spiked:26/31c shoes: Brooks somethingorothers

The annual 3 hour Twilight event. Event starts at 7. The first hour is daylight. The second hour is twilight and the final hour darkness. The event punishes those who can't get all the controls before dark. There were only two successful daylight finishers: Keel and Big Ev. They committed themselves by running without torches and finished in 1.45. By then map reading was certainly marginal.
I covered 9k in the first hour, 7 in the second and almost 5 in the final 45 minutes. Most of my errors were in the final period of darkness. It interesting how loathe one is to put on the head torch. I was running without until 9.00 pm. The message to put on the head torch came after I fell and bruised my knee as well as taking a stick insertion in the arm. That required a couple of hours at emergency this morning. Thats the second time I've had to so that in the last couple of years. Todays was much less serious. I didn't end up in micro-surgery in Melbourne.

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