Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TheInvisibleLog

In the 31 days ending Mar 31, 2009:

	activity	#	time	miles		km		+m
	Running	15	11:05:03	63.14		101.62		1930	100 /	129c	77%
	Real Orienteering	5	5:46:56	28.53	(12:10)	45.91	(7:33)	1470	60 /	72c	83%
	Back, core and achilles	8	1:20:00
	Walking	2	1:20:00	1.15		1.85		55
	Pseud-O	1	58:10	6.4	(9:05)	10.3	(5:39)	150
	MTB (Not O)	1	45:00
	Total	23	21:15:09	99.22		159.68		3605	160 /	201c	79%
averages - weight:79.5kg

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Tuesday Mar 31, 2009 #

Back, core and achilles 10:00 [1]
weight:80.2kg

Running warm up/down 11:50 [2] 2.0 km (5:55 / km) +15m 5:42 / km
shoes: Brookes Adreno-things

Running tempo 21:40 [4] 4.6 km (4:43 / km) +55m 4:27 / km
ahr:151 max:176 shoes: Brookes Adreno-things

Not a long run, but it was uncomfortable.
At least I'm back into regular exercise. I think I enjoy the shower afterwards the best. I bask in the warm glow of self-righteousness.

Monday Mar 30, 2009 #

Running long 1:05:25 [3] 11.43 km (5:43 / km) +65m 5:34 / km
ahr:136 max:149 weight:80.6kg shoes: Brookes Adreno-things

Pushed the limits of delusion today. After 20 minutes the body stopped hurting. Memo for easter. Long warm up would be a good idea.This is a minor milestone. I haven't run for over an hour since the trip up Mount Abrupt on the 18th. Last weeks abysmal log time total is the lowest since a week mid-August last year. The next worst back is December 2007.

Sunday Mar 29, 2009 #

Note
(injured)

Ankle too sore to contemplate running this morning. Deluding myself that it might feel better this evening.

Note

5.00pm - Delusion confirmed.

Saturday Mar 28, 2009 #

Real Orienteering race (Diamond Hill) 1:03:40 [3] **** 8.21 km (7:45 / km) +210m 6:53 / km
ahr:132 max:154 spiked:9/14c weight:79.6kg shoes: Saucony White Thingys

Goodness me. What a shocker. I have probably ran 40 races on Diamond Hill. Probably 15 or so would have been in this area. But with only the brown lines on the map, I was sorely tested.
Control 2: The long leg. Twisted ankle and hobbled for what looks like three minutes on the GPS trace. Concentrated on the pain and hobbled well past the control... 2.20 lost
Control 3. 'Ran' well, well past. 3.15 lost
Control 4 Missed reading some fine detail and ferreted around. Contact lens playing up. 1.00 lost
Control 9: Minor blemish. 20 seconds
Control 11. Fine detail, rubbed eye and displaced contact lens, so was trying to read the squiggles with blurred and double vision. Evan ran past and wondered why I was so slow. He punched the control about 5 metres from me and I didn't event see that.
The combination of mind failure, body failure and equipment failure accounted for ten minutes! A lot needs to improve before easter. Concentrate. Don't rub eyes. Strap even more throughly. In other words, a time of 53 minutes should have been my target. 63 woeful.

Well set course P Galvin. Lots of us had trouble on the long leg without tracks and other linear features to guide us. Reminds me of the fabled 2 kilometre first leg one easter in NSW.. Inverary. Lots of Bendigo competitors had shockers because our navigation style is based on many linear catching features and fast and loose running between them. We find it hard to run well within ourselves when the navigation is dangerous.

Spending much of the evening making progress on SI matters. We have the data from the box, but there is data corruption on some sticks. Have written names to our SI sticks. Now I'm facing writing a database routine to convert the SI download output into something compatible with RouteGadget.

Well set P Galvin.

Friday Mar 27, 2009 #

Running hills 21:10 [3] 3.9 km (5:26 / km) +80m 4:55 / km
ahr:136 max:160 shoes: Saucony White Thingys

Welsford Hill Circuit. It looks like I'm doing my Easter taper about two weeks early. I don't even have injury as an excuse.

Wednesday Mar 25, 2009 #

Running intervals 17:50 [4] 3.5 km (5:06 / km)
ahr:140 max:175 shoes: Saucony White Thingys

Intervals waiting for the street racers to reappear.

Monday Mar 23, 2009 #

Running 30:30 [3] 5.75 km (5:18 / km) +45m 5:06 / km
shoes: Saucony White Thingys

Stole a lunch time run. Still a bit too warm really.

Sunday Mar 22, 2009 #

Note
weight:79.6kg (rest day)

Took the day off. Didn't feel like another warm run after yesterday. Slept in, then spent the day trying to renovate and set up two antique banjo-mandolins. One is now playable, the other a work in progress.

Saturday Mar 21, 2009 #

Real Orienteering race (One Tree Hill) 59:05 [4] *** 9.3 km (6:21 / km) +210m 5:43 / km
ahr:137 max:151 spiked:14/15c shoes: Brookes Adreno-things

This race was half real and half pseud-O. I chose a greater concentration of pseud-O controls than most, as i was after extra distance for training. I think this was actually more time-efficient as well, though I didn't expect this. With one exception, the rest of he club chose to maximise the bush control count. I think this shows where our club allegiances lie.
The high temperature took its toll, and I slowed as the event progressed. Felt wrecked at the end.
Then discovered I had punched one less controls than required. I had ran past a street control I had put out that morning, but forgot to punch it.
Roll on some cool weather....

C • The first step 2

Walking warm up/down 20:00 [1] 1.85 km (10:49 / km) +55m 9:25 / km
weight:79.2kg shoes: Brookes Adreno-things

Picking up controls. I'd normally run, but I was too stuffed from the race and the heat. It was about 35 degrees by this stage.

Back, core and achilles 10:00 [1]

Friday Mar 20, 2009 #

Back, core and achilles 10:00 [3]
weight:78kg

Thursday Mar 19, 2009 #

Back, core and achilles 10:00 [1]

Running hills 38:13 [4] 3.15 km (12:08 / km) +480m 6:53 / km
ahr:133 max:155 shoes: Brookes Adreno-things

Took the opportunity to drive home from merino via the Grampians and had a 'run' up Mt Abrupt. For all my many visits to the Grampians in my rock climbing days, I had never been up this peak. This omission might have something to do with the cliff's reputation for loose blocks and the famous story of the swinging second on a climb named 'Power Dive'. It was surely one of those instances where truth was weirder than fiction.

Running warm up/down 28:56 [3] 3.15 km (9:11 / km) +5m 9:07 / km
ahr:113 max:139 shoes: Brookes Adreno-things

'Run' back down. The ascent was almost a continuous gradient with only one small dip which featured in the 5 metre climb I have recorded for the ascent. Given the even downhill gradient one might expect to be faster. That expectation would take no account of the roughness of the track.

Note

I drove through Paradise today. Not everyone can claim that achievement. Mind you, I almost missed it. There is no longer even a sign to indicate the locality. It is extremely hungry sedimentary soil wool country north of Navarre. I can only assume that the namer of the district had either a very exceptional set of rose coloured glasses, or a well developed a sense of humour. The district is infamous in local ALP circles for a potentially apochryphal story of another well developed sense of humour on the district. Once there was a polling booth here. Election followed election with an almost complete national Party vote.... except for one stand out who voted Labour. No-one could identify the class traitor. The vote disappeared the election after the death of the wife of the long standing National Party branch president.
If its not true, it should be.

Tuesday Mar 17, 2009 #

Running warm up/down 17:35 [2] 3.2 km (5:30 / km) +30m 5:15 / km
shoes: Brookes Adreno-things

Running tempo 21:03 [5] 4.6 km (4:35 / km) +45m 4:22 / km
ahr:150 max:169 shoes: Brookes Adreno-things

Long-term test run. Not my best by quite a way. Two minutes in arrears. But I wasn't capable of faster.

Note

Off to Merino tomorrow and staying o-nite in ritzy Hamilton.... on past experience I am defering my run until i get to the Grampians. I think a run up Mt Abrupt would be tough fun.

Monday Mar 16, 2009 #

Running 21:17 [3] 3.8 km (5:36 / km) +100m 4:57 / km
ahr:128 max:144 shoes: Brookes Adreno-things

A short run on the Welsford Hill circuit in lunch break. Thats a sure sign the wether has turned and summer is past. Hills at lunchtime!

Note

Working with data from the SI results box. Problems seem to keep popping up. The csv output that we plan to post-process is buggered up by corrupted characters in memory of some SI sticks. And then the old SI sticks seem to record times in 12 hour format, but the new in 24 hour format. This is causing importation problems. I am suspecting that for our events to work as planned, old SI sticks will be unworkable.

C • SI Problems 7

Sunday Mar 15, 2009 #

Running 1:40:00 [2] 13.8 km (7:15 / km) +150m 6:52 / km
ahr:123 max:135 shoes: Saucony White Thingys

Control site and map checking for Crusoe Heights Pseud-O. Ironic that this will be the clubs first introduction to the largest previously unmapped area of bush adjacent to bendigo suburbs.

Walking 1:00:00 [1]
weight:79.8kg shoes: Saucony White Thingys

Another go at extending the Mt Korong map. Its really intimidating looking at all the rock and then convincing yourself you can map it. I can only last 3 hours and then I'm mentally exhausted. Spent much of the time remapping the edges of Alex's work. Its a good way to understand his style.
Only logged 1 hour of walking. Its a guess. More mental than physical training.

Saturday Mar 14, 2009 #

Real Orienteering race (Smiths Reef) 47:01 [3] *** 7.27 km (6:28 / km) +165m 5:48 / km
ahr:137 max:143 spiked:18/18c weight:79.6kg shoes: Brookes Adreno-things

Back on the job. Nigel organised a scatter event at Smiths Reef. There were 25 starters, and the auto-results system picked 16 different variation in the first six controls. This course divergence suggests a well set course. I didn't settle on my final control order till half way around the course. Often the scatter order is sorted within the first minute or so. That's why I don't have a great love for this format. At least with a score event you have the time vs points trade-off in the final 5-10 minutes. I do like that particular adrenalin rush. Its just that it takes the rest of the race to get there. In a couple of weeks we settle into line course fomat for the season proper and I'm looking forward to that. Give me middle distance courses in complex terrain, or good long course setting in our spur gully. I agree with Alex Tarr's comments in the latest Australian orienteer. We get too few great long courses. Many of our local maps are unsuitable for middle distance. So if it's not Tarrengower, Kooyoora, Korong, Diamond Hill, or the mining detail of Fiddlers and Kangaroo, I want to run long legs that leave me wondering if I chose the best route.

Running warm up/down 21:40 [2] *** +65m
ahr:3 spiked:100/129c shoes: Brookes Adreno-things

Picking up controls. We tried hanging SI gear today. I hate it, and so do a few others. In a few weeks we will have the stands sorted out. Looking forward to that as well. Tonight the task is sorting out event download using SIME. None os us has really mastered it yet.

Note

Tonight's Iron Chef was one out of the box. Truly awe-inspiring cooking by Harada. I wish I had the money to eat at the Kyoto Brighton Hotel! I wish I could cook like that.

Friday Mar 13, 2009 #

Back, core and achilles 10:00 [1]
weight:78.8kg shoes: Brookes Adreno-things

MTB (Not O) 45:00 [2]

Felt too humid to run hard, so I decided if it was slow running I might as well do something else. Embarrassed myself by having too much fun, so I'll have to ration myself. Back to running tomorrow.

Wednesday Mar 11, 2009 #

Back, core and achilles 10:00 [1]
weight:78.8kg

Pseud-O race 58:10 [3] * 10.3 km (5:39 / km) +150m 5:16 / km
ahr:142 max:156 shoes: Brookes Adreno-things

Spring Gully street map. mediocre run. Pretty good area as far as Pseud-O goes.

C • Spring Gully 2

Tuesday Mar 10, 2009 #

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

Running intervals 35:00 [3] 6.8 km (5:09 / km) +75m 4:53 / km
ahr:133 max:168 shoes: Brookes Adreno-things

Something like fartlek. Maybe fartlots.
Don't know why I leave my brain in a bucket when I buy running tops. Went out in the new top and realised.. yep, its blue. So it is a March Fly magnet. Gave up on the forest and went back to the roads for som epeace and quiet.

Monday Mar 9, 2009 #

Back, core and achilles 10:00 [1]
weight:78.6kg

Rest day. Off to family birthday party. I'll try not to eat too much and undo the gains in the weight box.

Sunday Mar 8, 2009 #

Real Orienteering race (Tipperary Springs) 1:04:57 [4] *** 7.73 km (8:24 / km) +355m 6:50 / km
ahr:137 max:157 spiked:9/12c weight:79.6kg shoes: Saucony White Thingys

State League At Tipperary Springs. The navigation was generally simple, but I managed to make a significant error on the first control. Went within 15 metres of the control and didn't see it, went into a worry spin and assumed I was in the wrong place. Ran off to the next gully. Lost 2.30. I am just not getting my mind into navigation at the start of events. The other two errors were much smaller.. went to the adjacent minor erosion gully (0.45) and wrong side of a gully (0.35). Still it all adds up to 3.50. A time on the hour would have felt much better.
The course design was very conventional. Why are there so many courses with clockwise circle shapes?

Real Orienteering race (Tipperary Springs) 37:29 [3] **** 3.9 km (9:37 / km) +160m 7:59 / km
ahr:145 max:172 spiked:10/13c shoes: Saucony White Thingys

Finished the weekend of control chasing as an active spectator in the Southern Cross sprint event. I choose the words carefully. I was active in the sense that I visited each control on the course. I use the word spectator to describe the experience of watching every other competitor run past me. Not that I expected anything different. they sent me off very early in the starts so they would be able to collect controls before dark. In no way was this going to be a 'sprint' for me. The main training objective was to get the Sunday running time over 90 minutes in total so I could tick off the long run aspiration. Turned out I exceeded 100 minutes elapsed running time. Well, mostly running. No way was I capable of sprint type behaviour at the end of a long run. Add the felled pine areas, the general trash on the ground and multitudinous erosion and green, and I admit to more walking than I have ever seen at a sprint before. At least i finished. Errors were towards the end and due to basic brain fade. 85 seconds of errors and hesitations.

Saturday Mar 7, 2009 #

Real Orienteering race (Diamond Hill) 1:14:44 [4] *** 9.5 km (7:52 / km) +370m 6:35 / km
ahr:146 max:164 weight:80kg shoes: Brookes Adreno-things

BOGANS BASHED
The second round of the Southern Cross thingy saw a reversal of form. The top of the table Bogans were bashed by the Metrosexuals. Initial analysis suggests three contributing factors. The Bogan's top performer at the previous race was confronted with a diary clash. No Bogan will choose orienteering in steep terrain when the alternative is a Buck's turn with plenty of beer. If this was not enough, the complex hageby format required careful reading of control order and reading of control codes. Counting has never been a bogan strength. Three more bogans miscounted themselves out of contention. Finally, the location in Daylesford on Labour Day weekend clashed with the gay and lesbian 'Chill Out Festival'. This effectively gave the Metrosexuals a home ground advantage. Metrosexuals dominated the entry count. Scores: Metrosexuals 13, Refos 9, Bogans 9 (and lucky to get that).
Oh, and your correspondent had an unofficial run. Not sure he will be backing up for more of the same tomorrow. It was tough.

C • Was tough 3

Friday Mar 6, 2009 #

Running 43:42 [2] 7.22 km (6:03 / km)
ahr:117 max:133 weight:80.6kg shoes: Brookes Adreno-things

GPS track logging in Specimen Hill Reserve.

Wednesday Mar 4, 2009 #

Running warm up/down 27:07 [2] 4.0 km (6:47 / km) +85m 6:08 / km
ahr:114 max:134 shoes: Brookes Adreno-things

Gentle jog around Aranda bushland reserve.

Tuesday Mar 3, 2009 #

Running warm up/down 16:00 [2] 2.5 km (6:24 / km) +65m 5:40 / km
shoes: Brookes Adreno-things

Running hills 11:43 [5] 1.3 km (9:01 / km) +190m 5:12 / km
ahr:146 max:174 shoes: Brookes Adreno-things

After some confusion with the new Caswell drive Spaghetti Junction, did a run up Black mountain. I surprised myself by not slowing to walk during any part of the ascent. mind you, at times the running was very slow.

Running 19:00 [3] 2.9 km (6:33 / km) +40m 6:08 / km
ahr:121 max:137 shoes: Brookes Adreno-things

Down and 'home'.

Sunday Mar 1, 2009 #

Running warm up/down 5:00 [4] 0.8 km (6:15 / km) +10m 5:53 / km
weight:79.6kg shoes: Brookes Adreno-things

Arranged to meet Obewan at No. 7 at 8.00am. He wasn't there. After 10 minutes i went for a gentle run back to the entrance gate. Turned and returned on the running path next to the entrance road. In comes Obewan at a good pace, pulls into the car park 200 metres ahead, hops out of the car and starts to run off to catch me.. assuming I have already started the run. I'm 200 metres behind him and he isn't hearing my calls. So the warm up becomes a sprint, and the heart rate goes from a leisurely 125 to 175 in a very short time. Managed to get into ear shot. Situation recovered.

Running long 1:30:22 [3] 13.22 km (6:50 / km) +330m 6:05 / km
shoes: Brookes Adreno-things

From No 7 up to the top of Mount Herbert and back. Good views (it is the highest point of land around Bendigo), but not nearly as nice as the Marne circuit.
Achilles is telling me tommorrow is a rest day.

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