Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: devil

In the 31 days ending Aug 31, 2012:

activity	#	time	miles		km		+m
Running	23	20:21:36	128.77		207.23		3734
Orienteering	4	4:07:35	14.32		23.04		550
Cycling	1	2:45:00	52.82	(3:07)	85.0	(1:56)
Bilbys warm up	3	1:06:43	3.62	(18:25)	5.83	(11:27)	3
Total	28	28:20:54	199.52		321.1		4287
[1-5]	28	27:40:03

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Thursday Aug 30, 2012 #

10 AM

Running intervals 21:51 [4] 4.71 km (4:38 / km) +109m 4:09 / km
shoes: X-talon 190

After a few days of grinding uphills I thought it was time for a flat run, so took the train to Wilderswill and then did 8x3min on the track back up to laurtebrunnen. The pace was a bit varied which I suspect might be satellite problems in the deep valley as well as the undulations on the track. Two interuptions, held up by a train on the 4th one, then met my parents walking the other way near then end of the last one so cut it short by a minute. After this the weather went downhill, going to 2000m+ tomorrow for the weekend which could be a bit wild.

C • Meet the parents 1

6 PM

Running intervals 22:41 [4] 4.64 km (4:53 / km) +177m 4:06 / km
shoes: X-talon 190

Wednesday Aug 29, 2012 #

9 AM

Running 1:30:16 [4] 12.67 km (7:07 / km) +1007m 5:06 / km
shoes: Inov8 terrafly 315 gtx

Another uphill run, wengen to kleine scheidegg. Sunny again but not as warm as before. Was pleased that I ran all the way even the steep bit near the top where there's about 200m climb in a kilometer. Guessing this will be a lot slower when I've already done 30km.

Tuesday Aug 28, 2012 #

10 AM

Running long 1:57:26 [3] 15.88 km (7:24 / km) +893m 5:46 / km
shoes: Inov8 terrafly 315 gtx

It was a good looking morning, so I did a run from Schynige Platte to First via Faulhorn. Spectacular run, but more climb than I expected hence it took a while. Had to walk the last steep section up the Faulhorn but was worth it for the view from the top. Most of the run was between 2000 and 2500m which seemed to be OK. Had some hearty soup at a mountain hut on the way down the gondola.

C • jungfrau 3

Monday Aug 27, 2012 #

5 PM

Running 1:01:07 [3] 10.41 km (5:52 / km) +563m 4:37 / km
shoes: Inov8 terrafly 315 gtx

Got to my altitude training camp in wengen today. Started with the run from lauterbrunnen to wengen. As a bit of a warmup I did the 5km along the valley floor before hitting the hill. The steep stuff went for 2km or so, I wanted to walk but was pleased that I didn't even though it was painfully slow. A fantastic sunny day meant that there were awesome views up and down the valley once I got out into the farmland at the top. Conveniently my apartment is right next to the course so I could head straight onto the balcony to revover.
Will load GPS later when I have proper internet connection

Sunday Aug 26, 2012 #

7 PM

Running 31:07 [3] 6.11 km (5:05 / km) +51m 4:53 / km
shoes: lunar racer+

Had an overnight stop at geneva airport, and as it was still light and sunny headed out for a quick run. Started on a bike path which looked promising, but this just led to a main road which I followed for a while. As I didn't have a map I thought it wasn't too good an idea to try and make a loop out of it so turned round after 15 mins. Legs OK but was feeling a bit jet-lagged so was glad that I didn't make the run any longer

Saturday Aug 25, 2012 #

Note
(rest day)

Day of travelling, breakfast in the qantas 1st lounge in Sydney was yummy organic eggs benedict with smoked salmon, but I held off on bacon having not done 100kms this morning. In Bangkok overnight tonight, which is a nice break as sitting on a plane is not the best thing for a sore throat. To Geneva tomorrow, should get there in time for an easy evening jog.

Friday Aug 24, 2012 #

Note
(rest day)

Was going to run but still have a sore throat, so had a pre-travel rest day

Thursday Aug 23, 2012 #

6 PM

Running warm up/down 6:24 [3] 1.33 km (4:49 / km)
shoes: Kayano 17

Bilbys at lake ginninderra. Turns out this is a bit of a dodgy location as gaz got propositioned in the carpark, it was good that there were a few girls there. A fairly brisk warm-up run with jack, guy, emily and brooke.

Running intervals 20:36 [4] 4.95 km (4:10 / km) +6m 4:08 / km
shoes: Kayano 17

A short set of 6x 2min(1 min), there was a bit of break after number 4 while we made our way round the rebuilding work on emu bank. Have a bit of a sore throat so was good to just do a little set.

Running warm up/down 9:02 [3] 1.97 km (4:35 / km) +2m 4:34 / km
shoes: Kayano 17

Warm down round the peninsula, jack and i dropped the others, which was not a surprise at this speed

Tuesday Aug 21, 2012 #

6 PM

Bilbys warm up warm up/down 20:27 [3] 1.79 km (11:24 / km) +2m 11:20 / km
shoes: X-talon 190

Gary was away so it was a wozza warmup, a bit quicker than usual

Running intervals 27:29 [4] 7.29 km (3:46 / km) +1m 3:46 / km
shoes: X-talon 190

A bit of a different set, 8x 400(100) followed by 3x 800(200). The 400s were supposed to be 10-15 sec below 3km time trial pace (will have to get fish to work out what that should have been) and the 800s were at 3km pace.
Got caught in traffic on the first one, but then kept the rest at or below 80s. The 800s after were hard work.
Splits 82, 79, 80, 79, 79, 77, 80, 79, 2.49, 2.46, 2.47

C • Times 2

Running warm up/down 6:10 [3] 1.13 km (5:27 / km)
shoes: X-talon 190

Sunday Aug 19, 2012 #

10 AM

Orienteering 49:00 [3]
shoes: Oroc 340

ACT teams event at Kowen, a fun course with a lot of loops and people running all over the place in different directions. I think my legs were a bit stuffed from the day before as it seemed to take a long time to get to the first control and there were plenty of people there before me. Lost a couple of minutes on 8 which was on a pit which might not have been the one on the map, this combined with general scratchiness meant the first half was slow. I started reading the map a lot better in the second half, with the exception of 19 where I went a bit too close to the watercourse.

3 PM

Running 40:00 [3] 7.0 km (5:43 / km)
shoes: Kayano 17

Easy run in the afternoon

Saturday Aug 18, 2012 #

7 AM

Running 2:00:00 [2]
shoes: brooks cascadia

Putting out the controls on Aranda hill, took a while as I'd used a lot of controls. Turned out to be a sunny but cold morning, no complaints about controls in the wrong place.

1 PM

Running long 1:32:55 [3] 16.91 km (5:30 / km) +390m 4:56 / km
shoes: Inov8 terrafly 315 gtx

Collected a couple of controls then went down to stromlo for a long run with lizzie. Up the mountain then a big lap around the edge of stromlo west, a bit of single track and then fire trails. Really good to be running in the sun, but had too many layers on so was roasting.

Thursday Aug 16, 2012 #

6 PM

Running warm up/down 7:29 [3] 1.28 km (5:51 / km)
shoes: Inov8 terrafly 315 gtx

Thursday ints, just gary, jack and emily there. The warm up run was a bit pacey, jack and I dropped the other two.

Running intervals 33:52 [4] 8.27 km (4:06 / km) +116m 3:50 / km
shoes: Inov8 terrafly 315 gtx

6 gate-to-gates on bruce ridge. About 10 secs slower than usual as my legs were not cooperating fully. Jack was doing broken versions with a recovery in the middle but still getting to the end before I did. It felt cold, although I don't think it was that bad. Good to get a second solid session in this week.
Splits up/down 4.19/4.01 4.20/4.02 4.27/4.08

Running warm up/down 9:22 [3] 1.49 km (6:18 / km) +34m 5:39 / km
shoes: Inov8 terrafly 315 gtx

A bit of a slower run back to the AIS

Note

Went home to load courses for the Saturday event on Aranda Hill. Full SI despite a bit of resistance from some traditionalists. Did I do it right? We'll find out on Saturday morning...

Wednesday Aug 15, 2012 #

Running 31:08 [3] 5.49 km (5:40 / km)
shoes: Kayano 17

Recovery run on the ridge, was out of work early because of some floor polishing so got to start the run in the light. Just enough to turn the legs over.

Tuesday Aug 14, 2012 #

6 PM

Bilbys warm up warm up/down 25:00 [3] 2.0 km (12:30 / km)
shoes: X-talon 190

Running intervals 38:51 [4] 10.24 km (3:48 / km) +1m 3:47 / km
shoes: X-talon 190

8x 1km(200) at bilbys. We were supposed to do them at 10-15 s per km slower than last week's time trial (3.27) so a range of 3.25 to 3.35 was OK. Took a pit-stop between 5 and 6 after which I slowed down quite a bit. I was glad I wasn't doing the 6 km set as this was supposed to be 10s per km faster than the tt time.

C • tough training 4

Running warm up/down 6:12 [3] 1.13 km (5:29 / km)
shoes: X-talon 190

A big lap, was starting to get a bit nippy

Sunday Aug 12, 2012 #

Event: City to Surf

7 AM

Running warm up/down 15:00 [3]
shoes: Nike lunar racer

Got to the start at about 7, but by the time I'd queued up for toilets it was close to 7.30. Luckily I had a preferred start so worked my way through to the road out the front of the race and ran up to the tunnel and back with bourney. So after a quality prance it was time to pack into the start for the race.

8 AM

Running race (CIty to surf) 51:03 [4] 14.0 km (3:39 / km) +228m 3:22 / km
shoes: Nike lunar racer

The first time I've done the city to surf, so wasn't really sure what to expect along the course apart from stueys tip of going through the left hand tunnel. The main aim was to get under 52, which is the preferred start cut off, but thought going under 50 would be a big ask. I was near the back of the start group with daveo and humpty, but got up to speed pretty quickly. The start is a bit downhill, so there's a temptation to go off very fast. I didn't look at my watch until the first drinks which was abut 4km, saw it was just over 14 mins which seemed good, and I had a steady pace going. Purple shorts guy was running near me, as well as someone in a full suit and tie. About the 5km mark I thought I heard someone shouting 'devil', turns out it was lucymcg who wasn't running. There were a few little hills early on, so I tried to use the downhills to speed up. Then it was onto heartbreak hill, this was long and steady, rather than a tough climb, which gave me my slowest km but didn't take too much out of me. I did drop purple shorts and the suit man here though. I was expecting a bit of downhill after that but it was more undulating, so kept on with trying to get a fast turnover on the downhills. The weather, which had been windy then got a bit wet on the last climb before bondi. Then it was downhill into bondi, there was a stiff headwind going along the top of the beach, but I was feeling pretty good still so don't think it slowed me too much. Seemed like a long last km before the turn into the finish where I managed a bit of a sprint. Gun time was 51.15 so took 12s to get over the start line, 159th overall. Pretty happy with that time, not tapering seems to work pretty well.
Saw scotty after who'd done 54 out of the red start, lucymcg and a few actrunners and bilbys. Good race to have done, organisation is amazing to get 85000 people over the course, shame it wasn't a sunny day as i missed out on the post-run swim.

C • 159th 2

Saturday Aug 11, 2012 #

Cycling long 2:45:00 [3] 85.0 km (1:56 / km)

Bilbys ride, for the first time in a while. Not a very big bunch today for the wamboin loop. A bit of a windy old day, especially on the way back down the federal highway where we caught the sleep-in bunch who were going very slowly, when we went past they hitched on the back of us. Lazy coffee at rainbow dreams after

Thursday Aug 9, 2012 #

7 AM

Orienteering 1:33:19 [3] 7.96 km (11:43 / km) +182m 10:31 / km
shoes: brooks cascadia

A morning run on aranda hill, checking control sites for saturday event next weekend. Was a good job I did as there were a couple of missing termies and a few other dodgy sites. Not as cold as I'd expected based on the forecast of snow for today.

6 PM

Running warm up/down 8:17 [3] 1.5 km (5:31 / km) +16m 5:14 / km
shoes: Kayano 17

Running intervals 22:12 [4] 5.45 km (4:04 / km) +74m 3:49 / km
shoes: Kayano 17

BIlbys thursday intervals, just did 4x gate to gate running with jack. Started out fairly steady but lifted a bit at the end. It was a lot colder than this morning.

Running warm up/down 8:16 [3] 1.68 km (4:56 / km) +25m 4:35 / km
shoes: Kayano 17

A couple of easy bike paths for the warm down.

Tuesday Aug 7, 2012 #

6 PM

Bilbys warm up warm up/down 21:16 [3] 2.03 km (10:28 / km) +1m 10:26 / km
shoes: X-talon 190

Good to see Gary back from holidays - but the warmup was back to long again

Running intervals 34:58 [0] 8.61 km (4:04 / km) +1m 4:03 / km
shoes: X-talon 190

A bit of a different set, 1x 3km time trial followed by 6x600(200). 10.21 for the 3km and about 2.10s for the 600s (which I was doing at a slightly easier pace). It was a cold evening, so ended up putting a beanie on for the 600s

Running warm up/down 5:53 [0] 1.13 km (5:12 / km)
shoes: X-talon 190

Standard big lap

Monday Aug 6, 2012 #

6 PM

Running 39:00 [3] 7.0 km (5:34 / km)
shoes: Kayano 17

Evening run on the ridge, was ok once I warmed up a bit.

Sunday Aug 5, 2012 #

10 AM

Orienteering 1:27:34 [3] 11.4 km (7:41 / km) +321m 6:44 / km
shoes: Oroc 340

ACT classic at wild cattle flats. I underestimated how long it would take to drive there, so arrived just in time to put my shoes on and head to the start. Made a complete mess of 3 and after that slowed down a bit and it turned into a long run although I was orienteering a lot better towards the end.

Saturday Aug 4, 2012 #

9 AM

Orienteering race 17:42 [4] 3.69 km (4:48 / km) +47m 4:31 / km
shoes: Kayano 17

ACT sprint at csiro. Had a bit of a home ground advantage, but still took a few dodgy route choices and came unstuck on 11 which was at the bottom of the fire escape from my lab. Nice area, but as others have said the map needs a bit of work to make it a bit more legible.

3 PM

Running 1:30:00 [3] 16.0 km (5:38 / km)
shoes: Kayano 17

Some extra running, out to lake G for a lap and back

Friday Aug 3, 2012 #

Running 56:17 [3] 9.38 km (6:00 / km)
shoes: inov8 roadX 255

Lunchtime run round big blackie and little blackie, really slow and no-one else out there apart from an echidna

Thursday Aug 2, 2012 #

6 PM

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Inov8 terrafly 315 gtx

Running intervals 23:47 [4] 5.57 km (4:16 / km) +40m 4:08 / km
shoes: Inov8 terrafly 315 gtx

Thursday intervals on bruce ridge. Just guy, jack and emily there. We did a different track, about a 700m int, but just 6 of them so they were quite lively. Splits of 2.38, 2.34, 2.30, 2.30, 2.31, 2.33 (we had to slow on the last one when a posse of mountain bikes crossed the track).

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Inov8 terrafly 315 gtx

Back to the AIS, stood around talking olympics for a while, got cold then warmed up again running home.

Wednesday Aug 1, 2012 #

Running 42:55 [3] 8.0 km (5:22 / km)
shoes: lunar racer+

Just a jog round the ridges, sooo quiet out there

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