Training Log Archive: TheInvisibleLogIn the 31 days ending Mar 31, 2017:
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Friday Mar 31, 2017 #
1 AM
Back, core and achilles 40 [1]
In-pool exercise. Lots of slow motion running and jumping.
2 AM
Swimming intervals 20:00 [3]
50 metre intervals.
3 AM
Walking 45:00 [3]
Finally, a decent walk. A little tight afterwards, but otherwise fine. Checked a few control sights for Saturday week. New map. New terrain. Gold mining on the edge of Bendigo.
10 AM
Back, core and achilles 45:00 [1]
Thursday Mar 30, 2017 #
1 AM
Back, core and achilles 20:00 [1]
Damaged leg stretches and strengthening. First out of pool session.
9 AM
Back, core and achilles 30:00 [1]
Work on the uninjured body parts.
11 AM
Back, core and achilles 30:00 [1]
Work on the injured body parts in the hydro pool.
Swimming 30:00 [3]
Added a mix of swimming and pool running to the regime. Its good to do some exercise that shifts the heart rate upwards, even if its just laps of the pool.
6 PM
Walking 15:00 [1]
Wednesday Mar 29, 2017 #
Back, core and achilles 1:00:00 [1]
Lots of exercise in the pool. With the warmth and buoyancy, one starts to think recovery is just around the corner. Then one gets out of the pool.
Tuesday Mar 28, 2017 #
Back, core and achilles 1:20:00 [1]
Rehab. Time in the pool. The usual exercises that I can still do. More tomorrow.
Monday Mar 27, 2017 #
Note
Two physio consultations today (one informal with Ilka). Another tomorrow.
Restricted to being in the house. Walking to supermarket beyond me. I drove the two blocks.
At least I am leading the family footy tipping competition.
Restricted to being in the house. Walking to supermarket beyond me. I drove the two blocks.
At least I am leading the family footy tipping competition.
Saturday Mar 25, 2017 #
10 AM
Back, core and achilles 55:00 [2]
Getting serious about this routine. Worked up a sweat this morning. If I was a masochist I would enjoy the two doses of the cylinder of pain.
1 PM
Real Orienteering race (Myers Creek) 16:00 [2] *** 1.4 km (11:26 / km) +20m 10:40 / km
spiked:3/3c shoes: Salamon Blue
Bush event #10
Really did it today. Started at a walk/jog. Then after 700 metres I managed one of those classic mega trips on a stick. One end caught in the shoe laces and the other pivoted on the ground. I went up and over. It was my good leg and in the instinctive effort to break the fall with my bad leg, I have transformed a muscle micro tear into something far more significant. Doing my reading, it will take six to eight weeks if I just rest. NZ events in three weeks. But "vigorous treatment together with muscle strengthening and stretching for as many as six half hour sessions a day, beginning 48 hours after injury, could return most athletes to competitive sport within 10-14 days". Well, guess what I will be doing. I don't assume I fit the definition of an athlete, so am hoping that three weeks will solve the problem.
Really did it today. Started at a walk/jog. Then after 700 metres I managed one of those classic mega trips on a stick. One end caught in the shoe laces and the other pivoted on the ground. I went up and over. It was my good leg and in the instinctive effort to break the fall with my bad leg, I have transformed a muscle micro tear into something far more significant. Doing my reading, it will take six to eight weeks if I just rest. NZ events in three weeks. But "vigorous treatment together with muscle strengthening and stretching for as many as six half hour sessions a day, beginning 48 hours after injury, could return most athletes to competitive sport within 10-14 days". Well, guess what I will be doing. I don't assume I fit the definition of an athlete, so am hoping that three weeks will solve the problem.
Friday Mar 24, 2017 #
Running hills 12:43 [4] 1.4 km (9:05 / km) +100m 6:42 / km
shoes: Salamon Blue
That didn't go well, did it. Half way up the seventh of a planned 15 hills, calf failed. Felt fine up till then. Will carefully get through a small course at tomorrows event and then consider if I stop running next week.
C • Calf 7
9 AM
Back, core and achilles 45:00 [1]
Thursday Mar 23, 2017 #
Walking 2:15:00 [1] 7.5 km (18:00 / km) +170m 16:10 / km
shoes: Salamon Blue
With the cooler mornings its officially mapping season again.
The golden orbs are enormous...
The terrain is reasonable.
The golden orbs are enormous...
The terrain is reasonable.
7 AM
Back, core and achilles 45:00 [1]
Five minutes less than yesterday. I must have dropped one of the exercises, but I can't remember which one. Hope this isn't a sign of something else.
Wednesday Mar 22, 2017 #
Note
Informal track construction is quite topical in the club at the moment. Here is what is going on on one of our mapped terrains. Not all are mapped yet, and I keep finding more. I think the rule is, if you have a big enough lobby group you can get away with anything.
The club would never be given a permit for an MTBO event in this area (or any Parks Vic forest around Bendigo) because Parks Vic sees this as setting a legal precedent for the use of these tracks. Fair enough. Using the tracks would be condoning vandalism by a group that likes to think of itself as having sound environmental credentials.But its no use worrying about a precedent unless you actually enforce the regulations. I give it another two years and this whole area will be covered in MTB tracks.
I wonder what would happen if someone proposed that the orienteering community will not use illegal tracks in their events? ... That would really sort out where our ethics are situated.
The club would never be given a permit for an MTBO event in this area (or any Parks Vic forest around Bendigo) because Parks Vic sees this as setting a legal precedent for the use of these tracks. Fair enough. Using the tracks would be condoning vandalism by a group that likes to think of itself as having sound environmental credentials.But its no use worrying about a precedent unless you actually enforce the regulations. I give it another two years and this whole area will be covered in MTB tracks.
I wonder what would happen if someone proposed that the orienteering community will not use illegal tracks in their events? ... That would really sort out where our ethics are situated.
C • Tracks 10
7 AM
Back, core and achilles 50:00 [1]
A good indicator is the ratio of remedial exercise time to running time. Currently its about 1.75
9 AM
Running 29:21 [3] 4.72 km (6:13 / km)
shoes: Grey Kayano
Got half way round the second lap of Crusoe when the left calf called it quits. The same thing happened at Parkrun at the same distance. I made the mistake of keeping running then. Not today. Its only three weeks to the NZ trip. My fitness goals have morphed from "being fit" to "being capable of finishing".
Tuesday Mar 21, 2017 #
Note
Some people shouldn't be let near computers.
7 AM
Walking 1:15:00 [1] 5.0 km (15:00 / km)
Modest round of flog.
10 AM
Running 13:47 [3] 2.3 km (6:00 / km) +12m 5:50 / km
shoes: Salamon Blue
Let me list the reasons-
Too humid
Too sore (achilles)
Too little time (physio appntmnt looming)
Too little motivation
Too humid
Too sore (achilles)
Too little time (physio appntmnt looming)
Too little motivation
Monday Mar 20, 2017 #
7 AM
Back, core and achilles 35:00 [1]
8 AM
Running 27:58 [3] 4.43 km (6:19 / km) +25m 6:08 / km
shoes: Grey Kayano
Have realised that I have to stop running on the bitumen path along the Bendigo Creek. For the time being I will restrict myself to dirt and grass. Worked out a 1.6k loop around semi-grassed tracks in the Golden Square wasteland between St John of God Day Surgery and McKenzie St. Should have done this long ago.
25 minutes was my limit today dictated by tendons and muscle soreness.
25 minutes was my limit today dictated by tendons and muscle soreness.
10 AM
MTB (Not O) 1:11:00 [3]
Took the opportunity to search for new tracks on the Bullock Track map. I am tempted to paraphrase Jane Austin... "It is a truth universally acknowledged that a mountain biker who is aware of a forest must be in want of a track". And hence the proliferation.
Sunday Mar 19, 2017 #
Note
(injured)
Recurrence of Achilles tendonitis. So I logged it in the injury log and went scanning how much it took for others to resolve the problem. I again came across what must be one of the best sports injury comments recorded on AP.
"I caused my injuries by running home, not in running shoes, severly pissed after a work party in the middle of nowhere at which noone was in any condition to drive!. At first it was inspirational, It was pissing cats and dogs, I was invincible, the 15km hilly run was a piece of piss and was going to be the start of my comback. (did I mention I was quite inebriated). Boy were my calves tight the next day!!!!!! What a dumb ass! Spent the next 2 1/2 years trying to sort out both achilles......"
It might not help solve my problem, but it has cheered me up.
"I caused my injuries by running home, not in running shoes, severly pissed after a work party in the middle of nowhere at which noone was in any condition to drive!. At first it was inspirational, It was pissing cats and dogs, I was invincible, the 15km hilly run was a piece of piss and was going to be the start of my comback. (did I mention I was quite inebriated). Boy were my calves tight the next day!!!!!! What a dumb ass! Spent the next 2 1/2 years trying to sort out both achilles......"
It might not help solve my problem, but it has cheered me up.
Saturday Mar 18, 2017 #
8 AM
Running tempo 26:15 [4] 5.0 km (5:15 / km) +20m 5:09 / km
shoes: Grey Kayano
Park Run. Started as the sole person in the second wave... 1 minute after start. The aim was not to run too hard, but I failed that. The result was a muscle pain with 500m to go. Left calf. Home to ice and hope I could walk around the O course this arvo.
1 PM
Real Orienteering race (Prince of Wales) 34:53 [3] **** 3.83 km (9:06 / km) +80m 8:15 / km
spiked:13/14c shoes: Salamon Blue
Bush Orienteering event 9.
Bendigo Short at Prince of Wales... once the middle part of Devonshire Reef. The Bendigo Short format seems to be working. Its a good way of using map remnant like this one. The green has thickened somewhat which makes for more challenging navigation with the reduced visibility. But the map needs to be updated to reflect the changes. No point doing this until after controlled burns scheduled for this autumn.
My "run". Well, I was dedicated to completing a course on the way to my target of a large number of bush events this year. Was hoping for a 2k hard course, but on offer was 3k. I started at a run hobble. The calf warmed up gradually and I managed a gentle run on the tracks and more even ground. Spiked all but one control. The error was because I hadn't marked the new track shown on the map change board. My fault.
Bendigo Short at Prince of Wales... once the middle part of Devonshire Reef. The Bendigo Short format seems to be working. Its a good way of using map remnant like this one. The green has thickened somewhat which makes for more challenging navigation with the reduced visibility. But the map needs to be updated to reflect the changes. No point doing this until after controlled burns scheduled for this autumn.
My "run". Well, I was dedicated to completing a course on the way to my target of a large number of bush events this year. Was hoping for a 2k hard course, but on offer was 3k. I started at a run hobble. The calf warmed up gradually and I managed a gentle run on the tracks and more even ground. Spiked all but one control. The error was because I hadn't marked the new track shown on the map change board. My fault.
Thursday Mar 16, 2017 #
7 AM
Running hills 20:40 [4] 3.05 km (6:47 / km) +120m 5:40 / km
shoes: Grey Kayano
Six Honeysuckle ascents in light rain.
Wednesday Mar 15, 2017 #
Note
Count of bush events for the year at eight.
7 AM
Back, core and achilles 30:00 [1]
8 AM
Running tempo 28:35 [3] 5.0 km (5:43 / km) +35m 5:31 / km
shoes: Grey Kayano
Monday Mar 13, 2017 #
Real Orienteering race (Pittwater Dunes) 31:48 [3] ***** 3.3 km (9:38 / km)
spiked:12/13c shoes: Salamon Speed Cross 4 Black
Bush event #8
Day 3 Pittwater Dunes
Disappointed that the event was soon to be over. I would relish an Easter run entirely on Pittwater.
A bush spring in the faster part of the map. I wasn't really up to sprinting because of my back and declining fitness over the past month of injury. Spiked everything other than a 30 second wobble on the last navigational control. Despite this I was 6 minutes behind the winner of the day. I think I managed second in class every day but was a long way behind on aggregate. Spiked 40 of 43 controls over weekend so its clear I need to think about speed rather than navigation.
Last of the dune training until Woodhill.
Day 3 Pittwater Dunes
Disappointed that the event was soon to be over. I would relish an Easter run entirely on Pittwater.
A bush spring in the faster part of the map. I wasn't really up to sprinting because of my back and declining fitness over the past month of injury. Spiked everything other than a 30 second wobble on the last navigational control. Despite this I was 6 minutes behind the winner of the day. I think I managed second in class every day but was a long way behind on aggregate. Spiked 40 of 43 controls over weekend so its clear I need to think about speed rather than navigation.
Last of the dune training until Woodhill.
Sunday Mar 12, 2017 #
Real Orienteering (Pittwater Dunes) 54:00 [3] ***** 4.9 km (11:01 / km)
spiked:13/15c shoes: Salamon Speed Cross 4 Black
Bush event #7
Day 2 Pittwater Dunes
Started in light rain. This revealed some issues. I had abandoned contact lens because I can't read the map with them. I chose to wear glasses instead. But the humidity meant they were continually fogged. So I removed them and ran without visual assistance. To read the map I needed to read it close to my face with my short sighted eye. Every map read meant standing still.
Made two significant locational errors on 4 and 5. Each cost 4 minutes. Four was particularly annoying as I was very close but didn't see it as it was obscured by a pine tree. I was convinced I was in the correct place and almost was. It seems my troubles always occur in the combination of scattered trees and undergrowth hatching which makes it very hard to read the map. The map would have been more fun at 1:5000 or with the brown darker and thicker. Once we were back in the more readable white I spiked the rest.
Julie won her class today.
Day 2 Pittwater Dunes
Started in light rain. This revealed some issues. I had abandoned contact lens because I can't read the map with them. I chose to wear glasses instead. But the humidity meant they were continually fogged. So I removed them and ran without visual assistance. To read the map I needed to read it close to my face with my short sighted eye. Every map read meant standing still.
Made two significant locational errors on 4 and 5. Each cost 4 minutes. Four was particularly annoying as I was very close but didn't see it as it was obscured by a pine tree. I was convinced I was in the correct place and almost was. It seems my troubles always occur in the combination of scattered trees and undergrowth hatching which makes it very hard to read the map. The map would have been more fun at 1:5000 or with the brown darker and thicker. Once we were back in the more readable white I spiked the rest.
Julie won her class today.
Saturday Mar 11, 2017 #
1 PM
Real Orienteering race (Pittwater Dunes) 39:50 [3] ***** 3.3 km (12:04 / km)
spiked:14/15c
Bush event #6
Day 1 Pittwater Dunes
Superb assembly area on one of Australia's most interesting maps with lovely weather for running.
First day of a now almost annual reaquaintance with dune terrain. Middle distance in the most challenging part of the map- the open end of Pittwater.
Only one locational error on control 2. This cost me cost me 70 seconds. Main errors were route choice.
S-1. Took the wide track option to be super safe. Should have gone more direct along the veg boundary. Probably lost a couple of minutes.
5-6 Went out to the depressions next to the beach as they looked to be a hand rail right to the control. But the marram grass was thick and high and really slow. Bailed out back inland. You can't tell this from the map. Local knowledge would have helped. Lost 2-3 minutes.
Main issue was speed. I think its clear I have cracked a rib. It doesn't encourage hard running.
Day 1 Pittwater Dunes
Superb assembly area on one of Australia's most interesting maps with lovely weather for running.
First day of a now almost annual reaquaintance with dune terrain. Middle distance in the most challenging part of the map- the open end of Pittwater.
Only one locational error on control 2. This cost me cost me 70 seconds. Main errors were route choice.
S-1. Took the wide track option to be super safe. Should have gone more direct along the veg boundary. Probably lost a couple of minutes.
5-6 Went out to the depressions next to the beach as they looked to be a hand rail right to the control. But the marram grass was thick and high and really slow. Bailed out back inland. You can't tell this from the map. Local knowledge would have helped. Lost 2-3 minutes.
Main issue was speed. I think its clear I have cracked a rib. It doesn't encourage hard running.
Thursday Mar 9, 2017 #
Running 1:20:41 [3] 8.42 km (9:35 / km) +165m 8:44 / km
shoes: Salamon Blue
Check run of a combination of course 1 and course 2 for the Royal George Company event. Some changes to map again, some corrections to green, and some controls dropped from the short hard course to reduce physical difficulty.
Longest run since back injury. Progression now is uncomfortable downhill and only niggling on up hill. Might actually enjoy the running is Tassie this weekend.
Longest run since back injury. Progression now is uncomfortable downhill and only niggling on up hill. Might actually enjoy the running is Tassie this weekend.
Note
Drawing sprint maps is tedious.
Wednesday Mar 8, 2017 #
8 AM
Running 44:50 [3] 5.78 km (7:45 / km) +105m 7:07 / km
shoes: Salamon Blue
The course setting factory on early shift again. Test ran easy and moderate courses for next months event on Royal George Company. The map is less than a year old, but updates to tracks required. This is the cost of terrain in proximity to a major town.
Back still uncomfortable. This was enough.
Back still uncomfortable. This was enough.
10 AM
Back, core and achilles 40:00 [1]
Monday Mar 6, 2017 #
7 AM
Back, core and achilles 45:00 [1]
8 AM
Running 35:18 [3] 5.45 km (6:29 / km) +25m 6:20 / km
shoes: Grey Kayano
Still in the uncomfortable phase. But happy to managed over 5 kilometres.
Sunday Mar 5, 2017 #
Pseud-O race 32:59 [3] ** 3.81 km (8:40 / km)
spiked:19/22c shoes: Salamon Blue
Two years in a row now that the Victorian State Relay has been an urban park. I think this evolution tells us something about the future of the sport in Melbourne. Despite the venue, I enjoyed the event, partly because I managed to finish the course at a (slow) run. Injured back has progressed from sore to uncomfortable. The high proportion of track and lawn running helped. Feeling more optimistic about next weekend at Pittwater.
Three controls with minor errors, mostly due to rocks being shorter than the grass. I think the minimum mapping height for Melbourne Park maps is 30 cm.
Highlight was leg 15 where I found myself running through a barrage of plastic balls where another group was playing party games with a large herd of children.
Driving home I asked Julie if I could count this as one of my bush events for the year... it did have trees. Her answer was "No". So annual tally remains at 5.
Three controls with minor errors, mostly due to rocks being shorter than the grass. I think the minimum mapping height for Melbourne Park maps is 30 cm.
Highlight was leg 15 where I found myself running through a barrage of plastic balls where another group was playing party games with a large herd of children.
Driving home I asked Julie if I could count this as one of my bush events for the year... it did have trees. Her answer was "No". So annual tally remains at 5.
Saturday Mar 4, 2017 #
Note
I am going to count this as another (and fifth) bush orienteering event for the year. I did organise it. And the punters generally found navigation was challenging.
New map of previously unmapped terrain within the Bendigo urban boundary. Just as much fun to have its first use as a training event. Some did comment that you could use it for a larger event.
New map of previously unmapped terrain within the Bendigo urban boundary. Just as much fun to have its first use as a training event. Some did comment that you could use it for a larger event.
Course setting (St Justs Point) 10 [1]
7 AM
Walking 2:45:00 [1] 7.5 km (22:00 / km)
My back was less constrained and I could be more ambitious with my swing. Score worse than last week. Says something about the danger of ambition in golf.
Friday Mar 3, 2017 #
7 AM
Walking 45:00 [1] 3.0 km (15:00 / km)
Putting out controls for tomorrows "training" event. Will be hot which is a pity.
The map is new terrain. It was mapped at 15k but printed at 5k. The idea is to test whether the area is worth mapping at ISSOM standard. Putting out controls today I think I know the answer already. The few who turn up will have a good time in some navigationally challenging mining terrain within the urban boundary of Bendigo. On reflection, I think I can stomach "urban"events when they are navigationally interesting. Darebin Park on Sunday will be a counterpoint.
The map is new terrain. It was mapped at 15k but printed at 5k. The idea is to test whether the area is worth mapping at ISSOM standard. Putting out controls today I think I know the answer already. The few who turn up will have a good time in some navigationally challenging mining terrain within the urban boundary of Bendigo. On reflection, I think I can stomach "urban"events when they are navigationally interesting. Darebin Park on Sunday will be a counterpoint.
Thursday Mar 2, 2017 #
8 AM
Running 11:00 [2] 1.7 km (6:28 / km) +10m 6:17 / km
shoes: Grey Kayano
I suppose this is an improvement. Maybe 2k tomorrow.
10 AM
Back, core and achilles 40:00 [1]
A little progress on the floor exercises. Back less limiting than yesterday.
Wednesday Mar 1, 2017 #
Running 6:50 [2] 1.0 km (6:50 / km) +10m 6:30 / km
shoes: Grey Kayano
Managed a kilometre of running. Sore spot in the back didn't go away. Had to run on concrete rather than nature strip. Couldn't handle any uneven ground. Hoping to be up for running by next weekend in Tassie.
Back, core and achilles 30:00 [1]
Back into the floor exercises. Most were fine, but a couple were completely impossible because of the injury. Just skipped those.