Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TheInvisibleLog

In the 31 days ending May 31, 2014:

activity	#	time	miles		km		+m
Running	16	8:47:31	52.83		85.02		986
Walking	2	6:29:23	17.8	(21:52)	28.65	(13:35)	523
Back, core and achilles	14	5:30:00
Real Orienteering	4	3:39:24	17.3	(12:41)	27.84	(7:53)	605	29 /	40c	72%
Course setting	1	10
Total	36	24:26:28	87.93		141.51		2114	29 /	40c	72%
[1-5]	35	24:26:18

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Saturday May 31, 2014 #

8 AM

Walking 3:30:00 [1] 14.0 km (15:00 / km) +360m 13:17 / km
shoes: Asics Fuji Trabuco 2 (?)

Spent almost six hours checking sites at Kooyoora for the Vic Middle Champs. Parks have created a new track! So some mapping as well.

C • New Track 2

Friday May 30, 2014 #

7 AM

Back, core and achilles 20:00 [1]

Thursday May 29, 2014 #

7 AM

Back, core and achilles 20:00 [1]

12 PM

Running 32:19 [3] 5.65 km (5:43 / km) +35m 5:33 / km
shoes: Innov-8

Dodder Track extended.

Monday May 26, 2014 #

8 AM

Back, core and achilles 20:00 [1]

Cot short by muscle soreness in left forearm.

12 PM

Running warm up/down 8:45 [2] 1.35 km (6:29 / km) +5m 6:22 / km
shoes: Asics Fuji Trabuco 2 (?)

Running hills 8:48 [5] 1.6 km (5:30 / km) +150m 3:45 / km
shoes: Asics Fuji Trabuco 2 (?)

Ten ascents of the Wellsford Hill. It might be on the short side, but at this speed my heart knows its a hill interval.

Running warm up/down 9:00 [2] 1.6 km (5:37 / km)
shoes: Asics Fuji Trabuco 2 (?)

Ten descents

Sunday May 25, 2014 #

11 AM

Running warm up/down 7:00 [2] +20m
shoes: Asics Fuji Trabuco 2 (?)

12 PM

Real Orienteering race (Chewton Diggings) 1:01:37 [3] **** 6.57 km (9:23 / km) +140m 8:29 / km
spiked:14/19c shoes: Asics Fuji Trabuco 2 (?)

Chewton Diggings Course 2 4.9k. Whilst I failed to spike four controls, the time lost from this was minimal. More time was lost from general hesitancy, and even more from the wrong choice son three route choices... 4, 7 and 14. Ironically I spiked each of these controls.

http://doma.orienteering.asn.au/show_map.php?user=...

Saturday May 24, 2014 #

1 PM

Running warm up/down 8:55 [3] 1.44 km (6:12 / km) +15m 5:53 / km
shoes: Asics Fuji Trabuco 2 (?)

Real Orienteering race (Fiddlers Green) 43:25 [3] 5.96 km (7:17 / km) +95m 6:45 / km
shoes: Asics Fuji Trabuco 2 (?)

Fiddlers Green. 5.3k course. No tracks on map (but on the quickroute).
Fowled up two legs, mainly by making incorrect assumptions about tracks not on the map. Learnt a few lessons about how to do this form of course setting.
Another Bendigo course set by a teenager. Its a good sign for the future of Victorian orienteering (because the odds are neither of our teenage course setters will spend their working life in Bendigo).

http://doma.orienteering.asn.au/show_map.php?user=...

Friday May 23, 2014 #

7 AM

Back, core and achilles warm up/down 25:00 [1]

12 PM

Running 33:45 [3] 6.0 km (5:38 / km) +50m 5:24 / km
shoes: Asics Fuji Trabuco 2 (?)

White Hills wastelands. Felt naked running without the GPS watch. Left it at home.

Thursday May 22, 2014 #

8 AM

Back, core and achilles 25:00 [1]

Not with it from the start today

1 PM

Running warm up/down 24:40 [2] 4.0 km (6:10 / km) +15m 6:03 / km
shoes: Asics Fuji Trabuco 2 (?)

Easy short run. Time and motivation short.

Wednesday May 21, 2014 #

12 PM

Running 37:17 [4] 6.81 km (5:28 / km) +30m 5:21 / km
shoes: Asics Fuji Trabuco 2 (?)

Wellsford circuit.
Warm up lap, then reasonably hard till I went too hard in the fourth kilometre. Took over a kilometre to recover before finishing harder in the last kilometre. Kilometres times
6.20
5.18
5.14
5.08
5.36
5.34
5.04

Tuesday May 20, 2014 #

7 AM

Back, core and achilles 25:00 [1]

6 PM

Running warm up/down 49:58 [2] 7.53 km (6:38 / km) +45m 6:27 / km
shoes: Asics Fuji Trabuco 2 (?)

Down the creek by head torch to Gateway Park.

Monday May 19, 2014 #

7 AM

Back, core and achilles 25:00 [1]

12 PM

Running warm up/down 17:00 [2] 1.7 km (10:00 / km) +10m 9:43 / km
shoes: Asics Fuji Trabuco 2 (?)

Running tempo 20:56 [4] 4.1 km (5:06 / km) +5m 5:04 / km
shoes: Asics Fuji Trabuco 2 (?)

Epsom Creek. Sat just below my red line. Couldn't really have maintained a faster pace over the 4 kilometres. Checked against same tome last year. Forty-five seconds slower, and I was complaining about having slowed down last year as well. Plus ca change.

Saturday May 17, 2014 #

10 AM

Back, core and achilles 25:00 [1]

1 PM

Real Orienteering race (Kangaroo Gully) 53:38 [4] *** 6.93 km (7:44 / km) +180m 6:51 / km
spiked:7/12c shoes: Asics Fuji Trabuco 2 (?)

Mistakes:
1: too indecisive.. and its only four months since I remapped this area. Should have nailed it.
2: Should have done the track option.
5: Parallel error where there was an easy safety option.
8: Cut off track too early. Should have waited for the gully which was slightly longer, but much more certain.
11: Went too hard up the last hill - was over red line by top. I gained 4 places doing this, but then lost much of this in the last leg due to being overcooked.
12: Easy option was a slight right aiming off to hot fence. Too faded to realise this and lost a couple of minutes.
One positive was that I had a faster kilometre rate than in 1996 for a similar distance course. Bad news is in 1996 I was recovering from knee surgery.

Friday May 16, 2014 #

7 AM

Back, core and achilles 25:00 [1]

6 PM

Running warm up/down 40:47 [3] 5.82 km (7:00 / km) +180m 6:04 / km
shoes: Asics Fuji Trabuco 2 (?)

Tough Mackenzie later in the day. Not up to a NF100.

Thursday May 15, 2014 #

1 PM

Running warm up/down 23:36 [2] 3.72 km (6:21 / km) +11m 6:15 / km
shoes: Asics Fuji Trabuco 2 (?)

Easy short run. Too much in the day for more.

Wednesday May 14, 2014 #

7 AM

Back, core and achilles 25:00 [1]

12 PM

Running warm up/down 19:30 [2] 3.25 km (6:00 / km)
shoes: Asics Fuji Trabuco 2 (?)

Floats and approach to hill

Running hills 14:45 [4] 2.55 km (5:47 / km) +180m 4:17 / km
shoes: Asics Fuji Trabuco 2 (?)

Wellsford Hill intervals.
After reminding myself its been a while since I did this routine, I decided it was time for a return. Gave up after 15 ascents. It gets a little repetitive.

Tuesday May 13, 2014 #

6 AM

Back, core and achilles 15:00 [1]

Monday May 12, 2014 #

7 AM

Back, core and achilles 30:00 [1]

Achilles and elbow sore so trying to take this more seriously.

12 PM

Running 36:20 [3] 6.32 km (5:45 / km) +50m 5:32 / km
shoes: Asics Fuji Trabuco 2 (?)

Wellsford Hill Extended.
Great day for a run again.

C • Lunchtime runs 7

Sunday May 11, 2014 #

2 PM

Running 1:10:38 [1] 10.65 km (6:38 / km) +115m 6:18 / km
shoes: Asics Fuji Trabuco 2 (?)

Finally some exercise after running the event yesterday (with lots of help), sorting out my RouteGadget woes and working on a presentation for the upcoming course setting workshop. The weather was about perfect and this loop isn't all that bad either.

Saturday May 10, 2014 #

Event: Bush Classic 5 - Upper Crusoe

Course setting (Crusoe) 10 [0]

Thursday May 8, 2014 #

9 AM

Walking 2:59:23 [1] 14.65 km (12:15 / km) +163m 11:36 / km
shoes: Asics Fuji Trabuco 2 (?)

The logged time was moving time according to the GPS. Time placing, locking and recording and whatever else is not included. Yes, a hard reset seems to have brought the GPS to life. Obviously they have some bugs in the firmware.
It took from 8.00am till 6.00pm to get sorted for the event at Crusoe on Saturday. 15 k of walking and carrying controls and water, time spent getting hold of the odd bits of equipment needed. I remember in the olden days the idea was that you could put out the controls for an event on Saturday morning. Just that part of the task took from 10.30 till 4.30, Driving not included. With 5 courses, SI controls that need locking the old ways are just no longer feasible.

C • Heading bush..... 3

Tuesday May 6, 2014 #

7 AM

Back, core and achilles 25:00 [1]

1 PM

Running 38:15 [3] 6.22 km (6:09 / km) +50m 5:55 / km
shoes: Asics Fuji Trabuco 2 (?)

Garmin watch is now pissing me off. Not recording distance. Have now done a hard reset. Will see.

C • Breakup 4

Monday May 5, 2014 #

7 AM

Back, core and achilles 25:00 [1]

About time. Have been slack on this lately. And busy on other matters.

Saturday May 3, 2014 #

Event: Bush Classic 4 - Lyell Forest

1 PM

Real Orienteering race (Lyell Forest South) 1:00:44 [4] **** 8.38 km (7:15 / km) +190m 6:31 / km
spiked:8/9c shoes: Asics Fuji Trabuco 2 (?)

Great fun. Ran Julie's Course 1 on Lyell Forest South at the new assembly area we had earlier uncovered. Literally. 7.8 straight line with only 9 controls, and no tracks on the map. My technique in this forest has always been red line unless absolutely convinced otherwise. Only a few minor deviations from the line, but kept in contact the whole way. Only a minor 20 second error when I initially went up a minor parallel gully. Quickly corrected but coming in from the side I couldn't see the control for ten seconds. Other than that, hit them all in perfect spikes. I think this was not an experience shared by all.
Next week Crusoe. Not the same continuous subtle spur gully, but some mining detail and a good route choice leg. But I think Lyell is the better terrain.
Minor disappointment in an otherwise excellent day was that the GPS watch failed to record much of the course. At one stage I did wonder if the Ukraine situation had got so out of control that the US had turned off the GPS system. Seems it was just my watch though, which is a better outcome.

Thursday May 1, 2014 #

12 PM

Running 25:17 [4] 4.71 km (5:22 / km) +20m 5:15 / km
shoes: Asics Fuji Trabuco 2 (?)

The third run in a row that felt good. Not only did it feel good, but by progressively increasing the pace, I learnt a couple of lessons.
1 I am currently taking about 12 minutes to warm up.
2. Any pace faster than 4.45 on the flat is unsustainable.
Splits for each kilometre.
5.59
5.42
5.17
4.44
5.04

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