Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TheInvisibleLog

In the 31 days ending Jan 31, 2009:

activity

time

miles

Running

16:11:33

97.08

(10:00)

156.24

(6:13)

2555

MTB (Not O)

6:02:45

Back, core and achilles

1:10:00

Total

23:24:18

97.08

156.24

2555

averages - weight:80.8kg

1:52

0:00

» now

Saturday Jan 31, 2009 #

MTB (Not O) 42:00 [3]
weight:80.6kg

Too warm in the morning even. Our thermometer said 27 degrees at 7am

Friday Jan 30, 2009 #

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
weight:81.4kg shoes: Brooks somethingorothers

Running tempo 22:05 [4] 4.6 km (4:48 / km) +45m 4:35 / km
shoes: Brooks somethingorothers

A 'threshold' run, being at the threshold beyond which i couldn't be bothered crossing. Almost piked before starting. Looking at the weather.com page I see that Saturday week they are predicting a sub-30 temperature for Bendigo.

Thursday Jan 29, 2009 #

Note
weight:81.6kg (rest day)

Not today folks.

Note

My contribution to DPI OH&S policy.
In the urinals there is now a sign that gives urine colour as a pointer to levels of dehydration. With firefighters this is an issue of some concern. Trouble is, the botom of the colour zone is labelled... "Hydrated... Keep Drinking". Given our family experience of the overshoot from dehydrated to overhydrated, I have requested a rewrite. I didn't have the State coordinators attention till I started talking about Evan's experience and explained the emergency evacuation and all that followed from following that simple piece of advice.

C • Keep Drinking 3

Wednesday Jan 28, 2009 #

Running warm up/down 13:00 [2] 2.0 km (6:30 / km) +10m 6:20 / km
weight:81.8kg shoes: Brooks somethingorothers

Running hills 15:00 [4] 1.8 km (8:20 / km) +320m 4:25 / km
ahr:135 max:159 shoes: Brooks somethingorothers

Eight ascents of the Bullock Track Hill. As you would expect, it felt much warmer than usual at sunrise.
Thought of the day. 'What is the purpose of March flies?'

Running warm up/down 16:00 [2] 1.8 km (8:53 / km)
shoes: Brooks somethingorothers

Back dowm the hill 8 times.

Tuesday Jan 27, 2009 #

Running 36:10 [3] 6.01 km (6:01 / km) +60m 5:44 / km
weight:80.8kg shoes: Brooks somethingorothers

A slog out in the forest under a rising sun. I think its time to change shoes. Getting harder to run with a flapping heel. early runs or nothing this week.

Monday Jan 26, 2009 #

Note
weight:79.2kg

Sunday Jan 25, 2009 #

Back, core and achilles 10:00 [1]
weight:81.4kg

Running long 1:42:30 [3] 15.82 km (6:29 / km) +245m 6:01 / km
ahr:116 max:142 shoes: Brooks somethingorothers

The coordination didn't work for todays Sunday morning run. I think there were 4 of us out on the tracks but starting at different times. The lack of faster runners meant I took the run more leisurely than the last few weeks. Ok I was lazy. I am still feeling that wonderful uplift on first sight of the Marne Ridge heading towards the National Park. Possibly because this means the end of the 100 metre climb up from the channel track, but also because it is the most attractive vista around Bendigo.

Note

TEMPERATURE NEXT WEEK IN BENDIGO

35,38,41,40,41,39.

I think running next week will take a hit. I have a number of trips that will interfere with morning running, and the prospect of running at any other time is unattractive. I can't remember a string of maxima like that since moving here 16 years ago. I have to weigh up resting tomorrow versus running when I have the chance.

C • The heatwave 28

Saturday Jan 24, 2009 #

Running warm up/down 43:45 [2] 7.4 km (5:55 / km) +60m 5:41 / km
weight:81kg shoes: Brooks somethingorothers

Felt sore after yesterday. Come to think about it, most days are like this.

Back, core and achilles 10:00 [1]

Friday Jan 23, 2009 #

Back, core and achilles 10:00 [1]

Running tempo 21:03 [5] 4.6 km (4:35 / km) +45m 4:22 / km
shoes: Brooks somethingorothers

Running warm up/down 15:00 [2] 2.5 km (6:00 / km) +10m 5:53 / km
weight:80.4kg

Thursday Jan 22, 2009 #

MTB (Not O) 44:00 [3]

C • you're fading away! 7

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

A morning reading below 80kg for the first time in a fortnight?!

Wednesday Jan 21, 2009 #

Running warm up/down 13:00 [3] 2.0 km (6:30 / km) +10m 6:20 / km
weight:80.6kg

Running hills 13:00 [4] 1.63 km (7:59 / km) +280m 4:17 / km
max:163 shoes: Brooks somethingorothers

Seven Bullock Creek hills. Sore foot so the first few ascents were slow until the foot stopped hurting or I stopped noticing it.

Running warm up/down 14:00 [2] 1.6 km (8:45 / km)
shoes: Brooks somethingorothers

Down the hills.

Tuesday Jan 20, 2009 #

Running warm up/down 38:03 [2] 6.53 km (5:50 / km) +45m 5:38 / km
weight:80.2kg shoes: Brooks somethingorothers

Pretty warm even in the morning. And wondering where Ceira has got to... Serbia, Bulgaria, Croatia, Slovenia?

Monday Jan 19, 2009 #

Note
weight:80kg (rest day)

Sunday Jan 18, 2009 #

Back, core and achilles 10:00 [1]
weight:81kg

Running long 1:31:50 [3] 15.0 km (6:07 / km) +245m 5:40 / km
shoes: Brooks somethingorothers

A group of five gathered at No. 7 Reservoir car park at 7 am. Today the park was openat this time. Last week it was closed at 7.30. The group split in two according to available time. We both headed out around No 7 and then the channel track. The 1 hour group then dropped down to Crusoe and came back along the reservoir track. The other continued along the channel reserve, up the spur to Marne (100 metre climb), back along the summit ridge and down round the High Level Reservoir. Consensus.. a great run.

Meeting next Sunday at No 7 at 7.30 am. Anyone welcome. There is a choice of runs from 40 minutes to 2 hours, depending on taste, time and aspirations. I'll even bring along a few copies of the interim orienteering map.

C • Group 2

Saturday Jan 17, 2009 #

MTB (Not O) 58:00 [3]
ahr:120 max:139 weight:81.2kg

In to Bendigo and back with Jools. Struggled real hard to keep up with her on the way in, gave up the task on the way home.

Running warm up/down 34:45 [2] 5.56 km (6:15 / km) +45m 6:00 / km
shoes: Brooks somethingorothers

Just loosening up. Bike recovery program.

Friday Jan 16, 2009 #

Running tempo 19:37 [5] 4.3 km (4:34 / km) +45m 4:20 / km
shoes: Brooks somethingorothers

Running warm up/down 13:00 [2] 2.0 km (6:30 / km) +5m 6:25 / km
weight:81.4kg shoes: Brooks somethingorothers

Thursday Jan 15, 2009 #

MTB (Not O) 25:00 [3]

Wednesday Jan 14, 2009 #

Running warm up/down 13:00 [2] 2.0 km (6:30 / km) +10m 6:20 / km
ahr:110 weight:80.6kg shoes: Brooks somethingorothers

Running 12:00 [2] 1.37 km (8:46 / km)
ahr:128 shoes: Brooks somethingorothers

Running back down the hill.

Running 11:05 [5] 1.37 km (8:05 / km) +300m 3:52 / km
ahr:128 max:161 shoes: Brooks somethingorothers

Six ascents of the Bullock track hill. One more than last week. The progression means each week offers something extra to look forward to... not.

Tuesday Jan 13, 2009 #

Running warm up/down 46:01 [2] 7.4 km (6:13 / km) +30m 6:06 / km
ahr:108 max:140 shoes: Brooks somethingorothers

Easy run in the early morning along the Torrens River. This has become my standard struggle when in Adelaide. Run commenced at 7.00am when the temperature was already 28.

Sunday Jan 11, 2009 #

Running long 1:34:28 [3] 15.17 km (6:14 / km) +245m 5:46 / km
ahr:130 max:152 weight:80.2kg shoes: Brooks somethingorothers

The Crusoe channel and Marne Ridge circuit. Still the best run in Bendigo, but improved by doing the 100m climb up a ridge rather than a gully so one can admire the panorama whilst suffering. Did the run with Craig. From the top he commented that it was hard to believe there is a city of 80,000 just ten kilometres away. The view to the north and north east is dominated by the forest.
With a few tweaks at the conclusion of this run, it will be a pleasure to get up early on Sunday mornings.

Saturday Jan 10, 2009 #

MTB (Not O) 1:45:00 [3]
weight:80.4kg

Rested the joints and tendons before tomorrows long run. Rode with Jools over terrain varying from major roads to faint tracks in the Jackass Flat Reserve. I had trouble keeping up with her on the bitumen, but once we hit the dirt, it was another story. I think she hates single track.

Friday Jan 9, 2009 #

Running warm up/down 12:00 [2] 2.03 km (5:55 / km) +5m 5:50 / km
weight:80.6kg shoes: Brooks somethingorothers

Running tempo 19:38 [4] 4.3 km (4:34 / km) +45m 4:20 / km
shoes: Brooks somethingorothers

Ticked the NYR tempo run for the week. Faster than I expected, but still clearly some ground to make up.

Thursday Jan 8, 2009 #

MTB (Not O) 30:30 [3]

A short spin in the early morning. The sun was coming up, the tracks were a combination of bitumen, sand, rock and gravel. Adrenaline time.

Wednesday Jan 7, 2009 #

Running warm up/down 14:10 [2] 2.25 km (6:18 / km) +40m 5:47 / km
weight:82kg shoes: Brooks somethingorothers

Running 9:05 [5] 1.15 km (7:54 / km) +50m 6:29 / km
max:171 shoes: Brooks somethingorothers

Starting the hills campaign. A modest start with only 5 reps of the Bullock Track Hill. Aiming to get to 17 minutes within 5-6 weeks.

Running warm up/down 10:00 [2] 1.15 km (8:42 / km)
shoes: Brooks somethingorothers

Floating down the hill.

Tuesday Jan 6, 2009 #

Back, core and achilles 10:00 [1]
weight:80.8kg

Running 41:55 [3] 7.32 km (5:44 / km) +45m 5:33 / km
shoes: Brooks somethingorothers

Sunrise would be such a lovely time of the day if it wasn't so early.

Sunday Jan 4, 2009 #

Running long 1:26:12 [2] 14.12 km (6:06 / km) +50m 6:00 / km
ahr:131 weight:80.4kg shoes: Brooks somethingorothers

A longish run at easy pace with Nigel in the Crusoe Park. It was Nigels first visit. Did the gentle circuit out the channel track and back around Crusoe reservoir.
We plan to try and make this a regular Sunday morning gathering through summer. 8 am next Sunday morning unless heat dictates earlier.

Running warm up/down 10:00 [1] 1.2 km (8:20 / km) +10m 8:00 / km
shoes: Brooks somethingorothers

Note

Update on mapping debacle. Have scoured the net to find a source of coloured hard and small calibre pencil leads. A package will arrived from the UK in about 10 days.

Saturday Jan 3, 2009 #

Note

Day 5 Routegadget shows the very close race between Nigel and I, underlining the importance of the finish chute sprint.

Running warm up/down 9:30 [2] 1.7 km (5:35 / km) +10m 5:26 / km
shoes: Brooks somethingorothers

Running tempo 20:52 [5] 4.6 km (4:32 / km) +45m 4:19 / km
ahr:148 max:166 weight:80.6kg shoes: Brooks somethingorothers

A return to the old test run. Being the beginning of the year and of resolution implementation, this was an attempt to set a benchmark against which any improvement will be obvious. I didn't cheat. this was a shard as I could manage. I expected about 21.30 to 21.45, so I must be a little fitter than i feel. still, I have almost 2 minutes to knock off to get back to par.

Friday Jan 2, 2009 #

Running hills 17:48 [4] 1.45 km (12:17 / km) +200m 7:16 / km
ahr:123 max:142 shoes: Brooks somethingorothers

'Run' up Mt Korong. I thought I was at my limit, but the HR monitor says otherwise. Lovely at the top, if a little windy. The direct drilling of native vegetation on adjoining land is only just visible. No germination yet.

Running warm up/down 12:01 [2] 1.01 km (11:54 / km)
ahr:105 weight:81kg shoes: Brooks somethingorothers

A more direct route down the mountain. Adrenalin was high a couple of times. There are some steep spots and finding your way through them is a challenge.

Note

Spent four and a half hours mapping in an attempt to extend the Mt Korong map. It was an enlightening experience. Before my observations, a little background. I have mapped a few areas now... Adelaide and Apollo Hill, Whites Ruins, Ironstone Hill, Peg Leg Gully, and a partially completed extension of Browns Reef. I have also upgraded or remapped New St Mungo, Black Jack Gully and a couple of other areas for gold mining sprints. Spur gully and mining don't intimidate me. Granite is a different experience. In the four and half hours I mapped a fifteenth of a square kilometre. I even stoppe dmapping vegetation as I had too much to think about. This is as cognitively challenging as radio orienteering.

At the end, I have no confidence in what i have done, so the next visit will be to go over the whole area again. Two images follow. The first is of the new mapping. The second is the GPS trace of my travels around the landscape. The trace is not accurately overlain on the map, but it gives an idea. I covered 6.65 kilometres. At this rate, it will take 120 hours and 150 kilometres of walking to map the remaining 2 sq k within the reserve. That is without repeating the mapping in areas where I am uncertain of what I have done.

From Mapping experiences

Lessons learnt:
1. Get narrower and harder leads.
2. Get a red lead clutch pen.
3. Redraw the photogrammetry on OCAD before going out. It will take lost of time but will save time. I had lots of trouble reading the photogrammetry.
4. Put sun cream on the front as well as back of the hands.
5. Map major identifiable features in an area then fill in the detail in between.
6. Put less on the map.
7. Any granite map without errors is a piece of magic.
8. Spent moire effort getting the bould field symbols at just the right size.
9. learn how to depict the difference between passable and effectively impassable boulder field. Comments on this?

Thursday Jan 1, 2009 #

Back, core and achilles 10:00 [1]
weight:81.6kg

MTB (Not O) 58:15 [3]

Tried a new circuit on the Browns Reef single track. thought that if I did this regularly I might become a more proficient MTB rider. I started counting the number of dismounts (voluntary and involuntary) as a record to improve upon. By the time I'd passed 10 I started to lose count. The tracks seem to have got rougher since I was last along them a year ago. I'll be back.

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