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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craig

In the 7 days ending May 31, 2009:

activity # timemileskm+mload
  Running5 4:35:49 30.76(8:58) 49.5(5:34) 84079.6
  Orienteering2 2:05:35 14.66(8:34) 23.6(5:19) 44562.8
  Total7 6:41:24 45.42(8:50) 73.1(5:29) 1285142.4

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Sunday May 31, 2009 #

Orienteering 1:13:27 [4] *** 13.8 km (5:19 / km) +270m 4:51 / km
ahr:150 max:159 shoes: Adidas Swoop Blue

Day 2 of Autumn classic on the Eastern side of Kenine Hill. Trying to take it easy physically again but read the map a little more this time. Happy with how I was going and really enjoying it until I stuffed up 8 badly (40 seconds) then felt very disinterested while running across the paddock towards 9 but got back into it before I got to the control. All good until 17 where I couldn't tell from the description which of the two cliffs near the middle of the circle the control was supposed to be on. Met Rachel at the foot of the curvy cliff but no control so told her it must be on the long cliff but no control there either so reverted back to the running around looking for a flag technique. Fortunately (for me and Rachel) I spotted it up the hill a bit fairly quickly so didn't lose too much time (55 seconds from curved cliff to control 17m NW). Ran straight through all the green to 18 because it seemed more open than the white but stuffed it up at the end swinging sharply right because I thought the paddocks on my left looked too close when I should have just kept going for another 100m (cost about 40 seconds).
Felt pretty good again, just ran a comfortable pace not pushing it and enjoyed it more than yesterday. I'd forgotten how good the area around Heather's Heights is, much better suited to a middle distance race with lots of short legs and direction changes and 1:10k map though.

Saturday May 30, 2009 #

Orienteering 52:08 [4] *** 9.8 km (5:19 / km) +175m 4:53 / km
ahr:149 max:157 shoes: Adidas Swoop Blue

Day 1 of Autumn Classic at Kenine Hill. Nice cruise around the paddocks trying not to push my poor heart too hard. Legs felt good and heart was fine. Couldn't read the detail on the run so just ran to the circle and looked for the flag except for number 6 where I ran to halfway between 6 and 7 and looked there for a while first. Probably about 2 minutes worth of time losses all up.

Friday May 29, 2009 #

Running 39:50 intensity: (36:02 @2) + (3:48 @5) 7.5 km (5:19 / km) +80m 5:03 / km
ahr:127 max:154 shoes: Nike Free 7.0

Jogged down to the oval and did 6x200m fast and relaxed with 1-2min jog recoveries getting the hr back down to about 120. Tried to pick the 200m mark on the athletics track but the markings aren't very clear so may have been 10m or so short which would just about make up for the soft grass. GPS measured it as 186-201m and the times were something like 40.7, 40.0, 37.6, 37.2, 36.3, 36.4. Not very fast but it felt pretty good.

Thursday May 28, 2009 #

Running warm up/down 28:41 [2] 5.0 km (5:44 / km) +60m 5:25 / km
ahr:130 max:142 shoes: Adizero Tempo

Run through KP from work to Mount Medical Centre for stress test.

Running hills 14:00 intensity: (2:00 @1) + (2:00 @2) + (4:00 @3) + (2:00 @4) + (4:00 @5) 1.4 km (10:00 / km) +250m 5:17 / km
max:174 shoes: Adizero Tempo

Stress test.
The nurse (Anthea) taking my blood pressure asked a few questions and when I mentioned orienteering she claimed to have been coached by Eoin in the past.

Started with about 3.8km/h at 10% incline and increased every 2 minutes (instead of usual 3) to finish at a bit over 10km/h at 22 or 24%. Got the heart rate up to 174 by the end which is pretty close to my normal maximum but didn't induce the extreme tachycardia I had at Scotch.
I did have a little bit of a feeling of some sort of restriction in my chest briefly during the test (not in the last few minutes) and again after stopping and there were a few things that the doctor administering the test said the cardiologist would want to look at.

You are supposed to wait 10 minutes after the test before leaving and during this time the doctor came past (heading to lunch I think) and stopped to talk to me. When I admitted the feeling in my chest hadn't completely gone she started searching for a cardiologist to see me straight away. Of course they were all out to lunch already and the feeling had gone by the time she came back so she let me go but insisted I should just walk back, not run.

Running warm up/down 18:12 [2] 3.0 km (6:04 / km)
ahr:131 max:138

I walked as far as the brewery and abandoned my plans to challenge Terry's times up the kokoda track but it was taking too long so I jogged the rest of the way very slowly around the river.
Heart rate was very high for the pace I was going but no odd feelings in my chest.

Wednesday May 27, 2009 #

Running 45:26 [3] 8.7 km (5:13 / km) +100m 4:56 / km
ahr:127 max:142 shoes: Adistar Ride

Usual lap of KP with Ben.
Booked in for a stress test tomorrow.

Tuesday May 26, 2009 #

Running 1:25:23 intensity: (1:10:23 @2) + (15:00 @4) 15.2 km (5:37 / km) +250m 5:11 / km
ahr:128 max:155 shoes: Adizero Tempo

Little Possums loop with a few little variations to look at some blocks of land for sale. Started with Rachel but she was getting ridiculously slow with her dodgy hammy so I left her behind and ran a bit harder in the last 15 minutes so I could get lunch a bit earlier.

Monday May 25, 2009 #

Running 44:17 [3] 8.7 km (5:05 / km) +100m 4:49 / km
ahr:130 max:145 shoes: Adistar Ride

Usual lap of KP with Ivan. Felt a bit unfit but made it around ok. I think I'll be running with the heart rate monitor a lot for a while, new one from NavDash seems pretty good.

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