Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TheInvisibleLog

In the 31 days ending Jul 31, 2011:

	activity	#	time	miles		km		+m
	Running	17	13:28:05	80.41	(10:03)	129.41	(6:15)	1471
	Real Orienteering	4	3:52:40	19.65	(11:50)	31.63	(7:21)	869	49 /	61c	80%
	Back, core and achilles	17	2:50:00
	Walking	1	31:00	1.55	(19:57)	2.5	(12:24)	110
	MTB (Not O)	1	25:00
	Total	25	21:06:45	101.62		163.54		2450	49 /	61c	80%
averages - weight:79.9kg

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Sunday Jul 31, 2011 #

Running 34:00 [3] 5.3 km (6:25 / km) +100m 5:52 / km
shoes: Asics

Hackett-Mt Aindlie environs.

Saturday Jul 30, 2011 #

Note

Walked Dickson-MtAinslie Dickson.

Back, core and achilles 10:00 [1]

Thursday Jul 28, 2011 #

Back, core and achilles 10:00 [1]
weight:80.4kg

So why was I 2 kg lighter 12 hours after the weighin?

Running 47:03 [3] 7.72 km (6:06 / km) +150m 5:33 / km
shoes: Asics

Home run from work with pack.

Note

Up to a recent high of 55k per week, but that is about to change because of a trip to Canberra and no orienteering potential, despite two events being available, one on Koen Pines.

C • No lack of opportunity 2

Wednesday Jul 27, 2011 #

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

Running 48:08 [3] 7.21 km (6:41 / km) +70m 6:22 / km
shoes: Asics

Run to work. The ambient -2 degrees was easy. The cold shower waiting for me was hard work.

Tuesday Jul 26, 2011 #

Running 41:13 [3] 7.2 km (5:43 / km)
shoes: Asics

Before and after interval session and floats.

Running intervals 12:51 [5] 3.0 km (4:17 / km)
shoes: Asics

Three 1 k intervals. Not ready to increase the interval count yet. But getting faster than last week at least.
Earlier to bed tonight to get over the Tour Lag.

Note
weight:79.4kg

Sunday Jul 24, 2011 #

Back, core and achilles 10:00 [1]
weight:80kg

Running long 1:19:22 [3] 12.66 km (6:16 / km) +30m 6:12 / km
shoes: Asics

No longer in time than my race yesterday. At least I was never lost today.

Saturday Jul 23, 2011 #

Real Orienteering race (Mt Tarrengower) 1:19:47 [4] **** 8.8 km (9:04 / km) +360m 7:32 / km
spiked:15/19c shoes: Innov-8

A very tough day. Lots of climb. Technical challenge. I made a meal of 4 controls and lost about 6 minutes. Never felt strong on the uphill either. No sign of return from current training.

Walking 31:00 [2] 2.5 km (12:24 / km) +110m 10:10 / km
shoes: Innov-8

Control collection in the steepest and most technical area. I reasoned I needed the technical review and the extra climb after the poor performance in the race.

Note

I was arm-twisted into on of those workplace step challenges. The objective is to teach the [participants that 10,000 a day is possible. I reached 34,500 today, which is a pb for the last 5 weeks. I can't understand how so many people struggle to log 5,000 a day.

Friday Jul 22, 2011 #

Running hills 36:30 [3] 5.4 km (6:46 / km) +210m 5:40 / km
shoes: Innov-8

Welsford Hill. Certainly not the Galibier. 16 ascents

Thursday Jul 21, 2011 #

Back, core and achilles 10:00 [1]
weight:80.4kg

Running 45:39 [3] 7.62 km (5:59 / km) +40m 5:50 / km
shoes: Innov-8

Commute run home, with significant pack on the back. Felt like hill running at times.

Wednesday Jul 20, 2011 #

Back, core and achilles 10:00 [3]

6 AM

Running 32:12 [3] 5.16 km (6:14 / km) +55m 5:55 / km

Morning run in the dark. I was so pleased o see the recent TV program on the body clock which told of solid scientific evidence that morning runs are bad for your health. I always knew that but didn't know why.

Tuesday Jul 19, 2011 #

Back, core and achilles 10:00 [1]
weight:80kg

Running intervals 14:27 [5] 3.0 km (4:49 / km)

Running warm up/down 35:00 [3] 5.5 km (6:22 / km)

Monday Jul 18, 2011 #

Back, core and achilles 10:00 [1]
weight:79.4kg

MTB (Not O) 25:00 [2]

Sunday Jul 17, 2011 #

Running long 1:19:47 [2] 12.75 km (6:15 / km) +35m 6:10 / km
shoes: Innov-8

Bendigo Creek to Crusoe with a diversion to check out potential camping sites for the 2051 no 2015 no 2103 no 2031 carnival.

C • 2105 9

Saturday Jul 16, 2011 #

Back, core and achilles 10:00 [1]
weight:79.2kg

Real Orienteering race (Smiths Reef) 58:04 [4] **** 8.5 km (6:50 / km) +205m 6:06 / km
spiked:11/14c shoes: Innov-8

Smiths Reef. Straight line course of 7.6k
Two wobbles and one error that cost a little over 2 minutes.

Friday Jul 15, 2011 #

Back, core and achilles 10:00 [1]
weight:79.8kg

Running 46:30 [3] 5.5 km (8:27 / km) +70m 7:57 / km
shoes: Innov-8

Weroona and back

Note

Week 1 according to schedule

Thursday Jul 14, 2011 #

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

Note

The weather.com info to the right says Bendigo is 7 degrees and partly cloudy. Fail. Not a cloud in the sky and 1.2 degrees.

Running hills 33:53 [3] 5.4 km (6:16 / km) +270m 5:01 / km
weight:79.6kg shoes: Pretty blue mizuno trail shoes

15 ascents of Welsford Hill. Well, descents as well.

C • Welsford has a Hill? 5

Wednesday Jul 13, 2011 #

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

Something must be wrong with the scales. Should be heavier.

Running 26:30 [3] 4.15 km (6:23 / km) +30m 6:10 / km
shoes: Pretty blue mizuno trail shoes

In line with new training resolution, a run totally off tracks. Headed south through bush for 15 minutes, then turned around and headed north. It was interesting to see how I found the roughness unnatural at first, yet I seem to adapt immediately on weekends.

Tuesday Jul 12, 2011 #

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

Running tempo 37:55 [3] 7.34 km (5:10 / km) +6m 5:09 / km
shoes: Pretty blue mizuno trail shoes

The aim was a some tempo laps of the lake. After one muscle pain suggested maybe I wasn't ready yet.

Monday Jul 11, 2011 #

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

Sunday Jul 10, 2011 #

Back, core and achilles 10:00 [1]
weight:80.4kg

Running long 1:40:47 [3] 15.2 km (6:38 / km) +280m 6:04 / km
shoes: Asic Gel-Torano

Commencing Operation Self-Respect.
The usual winter lethargy has been added to by a series of injuries. The result has been a disappointing fall in fitness. There are a little less than 3 months till the Championship weekends. That means its time to reverse the fitness losses. Today was the first time on the Marne circuit in six months. Interestingly, the time was pretty much the same as when I started back on Marne towards the end of last year. I know from the log that I will drop 15 minutes off this time if I stick to the program.

C • Tell me about it. 3

Saturday Jul 9, 2011 #

Real Orienteering race (Norfolk Hero) 35:24 [3] 5.55 km (6:23 / km) +135m 5:41 / km
shoes: Pretty blue mizuno trail shoes

Scatter event on Norfolk Hero. Mediocre run. To be expected after a number of weeks characterised by serial injury.

Monday Jul 4, 2011 #

Back, core and achilles 10:00 [1]

Running 27:47 [2] 4.7 km (5:55 / km) +45m 5:38 / km
(injured) shoes: Pretty blue mizuno trail shoes

Strange injury this knee is having. It was painful during everyday activity, but the pain dissipated on running. Well, gave it a rest on Sunday, and now today, it hurts when I run. Not sure what I can deduce from this evidence. To persist or to rest?

Saturday Jul 2, 2011 #

Real Orienteering (Diamond Hill) 21:36 [3] *** 3.05 km (7:05 / km) +60m 6:27 / km
spiked:6/8c shoes: Pretty blue mizuno trail shoes

2.3k straight line
I think the best that can be said of this race is that it was a good argument in favour of a warm up. Arrived just before the first start. Totally wrong rout choice first control. Knee hurt, neck stiff, brain not functioning and running felt painful. Almost talked myself into dropping down to course 2 or the next two races. Only avoided last place by a few steps and some good luck.

Real Orienteering race (Diamond Hill) 15:30 [4] *** 2.25 km (6:53 / km) +54m 6:09 / km
spiked:7/9c shoes: Pretty blue mizuno trail shoes

2.0 straight line
Felt a little better this time and so was the result. Kept the main pack in sight for more than half the race.

Real Orienteering race (Diamond Hill) 22:19 [4] *** 3.48 km (6:25 / km) +55m 5:57 / km
spiked:10/11c shoes: Pretty blue mizuno trail shoes

2.9 straight line
By the start I was feeling normal. Ran harder and kept up with the back of the main pack for the majority of the race. I improve with a long warm up and others decline with fatigue.

Friday Jul 1, 2011 #

Back, core and achilles 10:00 [1]

Running 28:31 [3] 4.6 km (6:12 / km) +80m 5:42 / km
(injured) shoes: Asic Gel-Torano

Slow running to keep back lubricated and to loosen knee

Note

Spent a few minutes updating this lat months injury log. The third injury in the last month sent me to review past experiences with a painful patella. This reminded me that injury logs can be uplifting and that I hadn't logged both the current knee or recent (well current) back problems. The log is now a full screen of jottings. Yet again reminded that fitness is the occasional clear patch between injuries.

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