Training Log Archive: TheInvisibleLogIn the 31 days ending Oct 31, 2009:
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Saturday Oct 31, 2009 #
Back, core and achilles 10:00 [1]
weight:80.4kg
How can 200 gms of smarties increase weight by half a kilogram. Magic at work.
Friday Oct 30, 2009 #
Running 53:00 [3] 9.13 km (5:48 / km) +70m 5:35 / km
shoes: Saucony
I an an ex-reformed chocholic.
Thursday Oct 29, 2009 #
Running warm up/down 34:46 [2] 7.73 km (4:30 / km) +40m 4:23 / km
shoes: Saucony
A morning warm up for the usual back complaint. On this circuit I run past a the only immaculate green lawn in the suburb. It stayed this way thru the whole of the level 4 water restrictions. There were only two answers to this situation.. cheating or obsession. I found the answer today. Anyone who does spot polishing of his car before driving to work is clearly on the -obsessive compulsive end of the spectrum.
Back, core and achilles 10:00 [1]
weight:79.8kg
Wednesday Oct 28, 2009 #
Back, core and achilles 10:00 [1]
weight:79.8kg
Running 47:05 [3] 8.5 km (5:32 / km) +65m 5:20 / km
shoes: Saucony
A run through Stumpy Gully, accompanied by Romanian fiddle music courtesy of Ion Dragoi. I'm immersing myself in the style at the moment to try and pick up the feel. Love the use of Diminished seventh chords to build tension before the resolution. You don't hear that in Irish music!
Tuesday Oct 27, 2009 #
Back, core and achilles 10:00 [1]
weight:80kg
Running 37:15 [3] 6.5 km (5:44 / km) +40m 5:34 / km
shoes: Saucony
Lunchtime run from Eaglehawk to Maiden gully. Something about a 4 cylinder car with extreme wobbles and thumping noises.
MTB (Not O) 17:00 [3] 6.5 km (2:37 / km) +40m 2:32 / km
The trip back to the mechanic before closing was interesting. No car or driver and the only accessible bike was Evan's Roadie. So I had my first experience of cleats and a road bike whilst rushing to beat closing time. I had the method of removing one's shoe from the pedal worked out after about a kilometre of riding. Moving into a higher gear was simple enough. It took me about three kilometres to work out how to shift back down. The hills were getting pretty damn hard in top gear by that stage. Arrived just in time, and then proceeded to almost twist my ankle trying to put the bike in the car.
I now understand why it is so much work trying to keep up with Jools on my MTB when she is on her roadie. I could never cruise at 40kph on the flat on my MTB. But I won't be buying a new bike. My back was complaining after 15 minutes. I doubt I would enjoy a ride much longer than that.
I now understand why it is so much work trying to keep up with Jools on my MTB when she is on her roadie. I could never cruise at 40kph on the flat on my MTB. But I won't be buying a new bike. My back was complaining after 15 minutes. I doubt I would enjoy a ride much longer than that.
Note
Temptation update
Big Ev went out after dinner and purchased a large bag of Smarties. He then poured some into a bowl and left them in front of me. Holding out so far.
Big Ev went out after dinner and purchased a large bag of Smarties. He then poured some into a bowl and left them in front of me. Holding out so far.
Monday Oct 26, 2009 #
Back, core and achilles 10:00 [1]
weight:79.6kg
Sunday Oct 25, 2009 #
Running 1:36:10 [3] 14.86 km (6:28 / km) +190m 6:05 / km
The standard Marne circuit. Around No. 7, along the channel, up the spur to Marne, up and down along the ridge and back down with a circuit of the High Level Reservoir. In contrast to yesterday, it was cold and very windy up on the ridge. Great run though. Well, great route. The running was mediocre. No endorphin highs today. I did manage the main 100 metre climb without walking, but I don't like my chances on the last two days of the 4 peaks.
Back, core and achilles 10:00 [1]
weight:80.2kg
Saturday Oct 24, 2009 #
Real Orienteering race 31:48 [4] *** 5.2 km (6:07 / km) +100m 5:35 / km
spiked:13/17c
Missed the first of the three skins races due to an unplanned emergency offspring transport dash to Avoca. That placed my in the B start for the second race. You would think that being fresh might have helped. It didn't. These Bendigo sprints are getting very competitive. Gone are the days when I could aspire to be at the top of the middle grouping. I was down in the bottom third today. That's probably a good thing. I doubt there are many local event fields around to match the top six in today's field. And we had no imports from Melbourne.
A good event that really emphasised pack running tactics.
A good event that really emphasised pack running tactics.
Back, core and achilles 10:00 [1]
Note
weight:80.2kg
I'm not quite a reformed chocoholic. It has been two days since my last fix.
The challenge will be to resist the temptation tomorrow morning on the drive back from the No. 7 Reservoir long run. That wonderful feeling of holiness after a good long run can easily lead to a reversion on the grounds that 'I deserve it'. I don't like my chances.
The challenge will be to resist the temptation tomorrow morning on the drive back from the No. 7 Reservoir long run. That wonderful feeling of holiness after a good long run can easily lead to a reversion on the grounds that 'I deserve it'. I don't like my chances.
Friday Oct 23, 2009 #
Back, core and achilles 10:00 [1]
weight:80.6kg
Note
Had the task of reading (ok read and scan on strategic basis) a large report today. Decided sitting was bad for my back so walked while reading. I put on my GPS and went outside. It was a 3.35 kilometre report. Very slow walking.
Running 35:23 [3] 6.09 km (5:49 / km) +65m 5:31 / km
shoes: Saucony
Tried a terrain run through part of Brown's Reef. Perhaps it would have been wise to strap first, but no harm done.
Thursday Oct 22, 2009 #
Back, core and achilles 10:00 [1]
Running 23:45 [2] 4.25 km (5:35 / km) +15m 5:29 / km
shoes: Saucony
To warm for the planned tempo session. Opted for a rest day instead, with an easy jog for enough distance to loosen the back. I think I will get the tempo training at Jymbo's Skins event on Saturday. The biggest decision will be which race to tank in. First or second?
Note
(rest day)
Wednesday Oct 21, 2009 #
Back, core and achilles 10:00 [1]
Running 47:30 [3] 8.5 km (5:35 / km) +65m 5:23 / km
shoes: Saucony
Felt good after a 4 k warm up. I think there is a message there. Keep running 4-5k runs and you'll never enjoy the running
Tuesday Oct 20, 2009 #
Running 32:00 [2] 5.8 km (5:31 / km) +40m 5:20 / km
shoes: Saucony
Summer running conditions. Not used to it at this stage of the year.
Back, core and achilles warm up/down 10:00 [1]
Monday Oct 19, 2009 #
Back, core and achilles 10:00 [1]
Running 32:59 [3] 6.0 km (5:30 / km) +40m 5:19 / km
Sunday Oct 18, 2009 #
Running long 1:15:00 [2] 12.3 km (6:06 / km) +20m 6:03 / km
shoes: Saucony
Started this run the tough way.. up a killer 10 metre climb.. or maybe it was only 8 metres. The rest of the run was flat by comparison. Started at the Sandhurst reservoir and then headed out to Harpers land and back along the channel. Its the ideal easy run.
I'm now 800 metres below my 50 k weekly benchmark. I'll have to run about 6 k tomorrow.
I'm now 800 metres below my 50 k weekly benchmark. I'll have to run about 6 k tomorrow.
Back, core and achilles 10:00 [1]
Saturday Oct 17, 2009 #
Real Orienteering race (Sedgwick) 58:00 [4] *** 7.5 km (7:44 / km) +245m 6:39 / km
spiked:9/9c shoes: Nike Trail
A rushed orienteering experience in between other commitments. Sedgwick is at its best at this time of the year. Light coloured pants will be stained by the myriad chocolate lillies.
One minor blemish.. started to run to the wrong control on the long leg. I think I may have lost a minute at most. The rest of the navigation was straightforward. The result just shows what work is needed on fitmess over summr.
One minor blemish.. started to run to the wrong control on the long leg. I think I may have lost a minute at most. The rest of the navigation was straightforward. The result just shows what work is needed on fitmess over summr.
Back, core and achilles 10:00 [1]
Friday Oct 16, 2009 #
Back, core and achilles 10:00 [1]
Running 42:39 [3] 7.91 km (5:24 / km) +35m 5:17 / km
shoes: Nike Trail
Another day with classic 'Melbourne weather'. By that I mean, if you don't like what you are getting, wait 5 minutes. The run proceeded in alternating showers and blue sky. No hail so bbetter than yesterday.
Almost at 50 k for the week. Should I run another 80 metres?
Almost at 50 k for the week. Should I run another 80 metres?
Thursday Oct 15, 2009 #
Back, core and achilles 10:00 [1]
Running tempo 19:49 [4] 5.26 km (3:46 / km) +30m 3:40 / km
shoes: Nike Trail
A hard rain did fall. Forced to shelter mid run behind a tree till the hail passed.
Wednesday Oct 14, 2009 #
Running 31:02 [3] 5.7 km (5:27 / km) +45m 5:14 / km
shoes: Nike Trail
Turning the legs over. Best part of the story was hearing of Jool's very special task today. I'm trying to get her to tell the tale on Facebook.
Back, core and achilles 10:00 [1]
Tuesday Oct 13, 2009 #
Running 24:00 [2] 6.0 km (4:00 / km) +25m 3:55 / km
shoes: Saucony
Running between the showers. It feels like a return to winter out there. In some ways it was pleasant to get drenched whilst running. Made the hot shower extra enjoyable.
Back, core and achilles warm up/down 10:00 [1]
Monday Oct 12, 2009 #
Running 28:00 [2] 4.5 km (6:13 / km) +30m 6:01 / km
shoes: Saucony
An easy morning trundle along the banks of the Murray River. Sight of the day was ten high volume sprinklers watering a riverside lawn. Detoured to take a photo, but they saw me coming and turned them off.
Sunday Oct 11, 2009 #
Running 38:00 [3] 6.9 km (5:30 / km)
shoes: Saucony
Gentle run from motel down to the culinary heart of Mildura.. the Grand Hotel block. Ran along the garden and lawn dividing the main drag. Soft, deep carpet of green grass. Lovely. No wonder Mildura residents have an average water use double that of Bendigo.
Saturday Oct 10, 2009 #
Running long 1:22:46 [2] 13.65 km (6:04 / km) +105m 5:50 / km
shoes: Saucony
A long run on Saturday, rather than WMG or even the local Mars Bar Cup (originally Mahers Barr Cup). Life looked like it would be too complicated to fint in the WMG after a week off for the Oz Carnival. It has become even more complicated that I anticipated, hence no local event either. Easy long run as the beginning of the summer season of rebuilding an endurance base and perhaps shedding some kilos. Maiden Gully to Marong Reserve and return at easy pace. This will hopefully be the shortest of the summer long runs.
Back, core and achilles 10:00 [1]
Wednesday Oct 7, 2009 #
Running 31:27 [2] 5.55 km (5:40 / km) +45m 5:27 / km
shoes: Saucony
Another recuperation run
Back, core and achilles 10:00 [1]
Tuesday Oct 6, 2009 #
Back, core and achilles 10:00 [1]
Running 30:38 [3] 5.56 km (5:31 / km) +45m 5:18 / km
shoes: Saucony
Easing back into running with a sore back and unstable ankle. Thirty minutes was quite enough.
Monday Oct 5, 2009 #
Back, core and achilles 10:00 [1]
Restday due to sore back, injured ankle and delayed commitments.
Sunday Oct 4, 2009 #
Real Orienteering race (Warby Spurs) 52:40 [3] *** 5.5 km (9:35 / km)
spiked:15/15c shoes: Nike Trail
Took the relay carefully. With my ankle well covered in metres of tape, I thought that with care I might get through the race. Given the slow speed, the navigation became relatively simple for a granite area.
Saturday Oct 3, 2009 #
Note
No-one at the Championships was more surprised than I that we got through the day without major dramas in the Finish tent. Paranoia ensured we detected the inoperable charger and the dead deep cycle battery. Ian Davies came good with backup gear from the Melbourne Street Orienteering gear. Some may detect an irony in this. The early problems with the network were solved by plugging in the router (spaghetti junction). Justification for my initial pessimism was provided by the travails experienced the following day at the relay.
Lessons learnt:
1. There are a few knowledgeable and helpful people around whose assistance at short notice was greatly appreciated.
2. Give minties to anyone with a complaint (two people)
3. Listen with concern to those worried/pissed-off that they visited a control but their visit was not recorded. Listen to provided witnesses, write it all down, then tell them its the organiser/controller who will decide and they have little hope. Throw away the notepad after the event. Yes, I'm a bureaucrat.
4. All that really matters is an uncorrupted event file at the end of the event. Results on the board are a desirable but additional extra (as discovered the following day at the relays. Competitors did seem to appreciate our prompt 15 minute result update cycle. Commentary is icing on the cake. In fact, commentary generated more complaints than anything else combined... we were asked a number of times to turn it down. I suspect the commentators did a good job, but I wasn't listening. Am I being crass in saying it actually made our job in the tent harder by hampering communication? Oh well. Seems part of the scene now.
5. BIG LESSON. Long after most had left the arena, we had the software telling us we had one competitor stuill out in the forest. Needless to say, with gentle rain and darkness not long off, no-one was keen to go out and look. There was a sense of despondency until non-SI nerd, and my wife, Jools, suggested we interrogate the finish boxes. Brilliant. Sure enough, she was the 12th last recording on the first box we read. That saved a lot of angst. So, improved finish tent procedure:
-design the finish chute so you can't walk past someone else downloading and escape the download.
- read the clear boxes first to eliminate the dns contingent. OE2003 does this well.
- do the missing runner list.
- download the finish boxes and scan for the remaining missing SI sticks. I didn't find an automatic means of doing this.
- Only then would one start checking parking lots or heading back into the bush.
I understand there was a similar situation the previous weekend (Grand Final Day). No-one checked the finish boxes but went out into the bush instead.
Lessons learnt:
1. There are a few knowledgeable and helpful people around whose assistance at short notice was greatly appreciated.
2. Give minties to anyone with a complaint (two people)
3. Listen with concern to those worried/pissed-off that they visited a control but their visit was not recorded. Listen to provided witnesses, write it all down, then tell them its the organiser/controller who will decide and they have little hope. Throw away the notepad after the event. Yes, I'm a bureaucrat.
4. All that really matters is an uncorrupted event file at the end of the event. Results on the board are a desirable but additional extra (as discovered the following day at the relays. Competitors did seem to appreciate our prompt 15 minute result update cycle. Commentary is icing on the cake. In fact, commentary generated more complaints than anything else combined... we were asked a number of times to turn it down. I suspect the commentators did a good job, but I wasn't listening. Am I being crass in saying it actually made our job in the tent harder by hampering communication? Oh well. Seems part of the scene now.
5. BIG LESSON. Long after most had left the arena, we had the software telling us we had one competitor stuill out in the forest. Needless to say, with gentle rain and darkness not long off, no-one was keen to go out and look. There was a sense of despondency until non-SI nerd, and my wife, Jools, suggested we interrogate the finish boxes. Brilliant. Sure enough, she was the 12th last recording on the first box we read. That saved a lot of angst. So, improved finish tent procedure:
-design the finish chute so you can't walk past someone else downloading and escape the download.
- read the clear boxes first to eliminate the dns contingent. OE2003 does this well.
- do the missing runner list.
- download the finish boxes and scan for the remaining missing SI sticks. I didn't find an automatic means of doing this.
- Only then would one start checking parking lots or heading back into the bush.
I understand there was a similar situation the previous weekend (Grand Final Day). No-one checked the finish boxes but went out into the bush instead.
Friday Oct 2, 2009 #
Note
Task today was to pick up the SI gear from the sprint champs. Arrived early to watch the finish tent operations. Both Julie and I were immediately drafted to work in the operation, there being clear short handedness with only two operators and 1 minute start intervals! I knew there were gaps in my own roster, so I was worried.
Drove the gear to Warby and set up the tent by torch light.
Didn't sleep well thinking about the sprint event lessons. Woke at 2 in the morning and rethought the finish tent set up.
Drove the gear to Warby and set up the tent by torch light.
Didn't sleep well thinking about the sprint event lessons. Woke at 2 in the morning and rethought the finish tent set up.
Thursday Oct 1, 2009 #
Note
(injured)
Hobbling around on injured ankle packing for early start the next day.