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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: devil

In the 7 days ending Apr 21, 2007:

activity # timemileskm+m
  Running2 3:29:18 29.33(7:08) 47.2(4:26)
  Swimming1 1:30:00 1.55(57:56) 2.5(36:00)
  Total3 4:59:18 30.88(9:42) 49.7(6:01)

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Saturday Apr 21, 2007 #

Running 30:00 [2] 5.0 km (6:00 / km)
shoes: Brooks Adrenaline

Short run round O'connor ridge. Didn't feel quite as bad as expected for first run back. A few aches still but didn't feel all that sluggish.

Wednesday Apr 18, 2007 #

Swimming 1:30:00 [3] 2.5 km (36:00 / km)

First swim for a couple of weeks so went in the slow lane at bilbys. Skipped the kickboard part of the set, rest was pull bouy stuff. Was pleased to finish the whole set.

Tuesday Apr 17, 2007 #


Legs were sore yesterday - hard to go up and down stairs. Rode the 3k to work today which was OK as it's largely downhill, might be a different story on the way back. Standing up a lot easier than it was yesterday.

Sunday Apr 15, 2007 #

Running race 2:59:18 [5] 42.2 km (4:15 / km)
shoes: Brooks Axiom

Canberrra Marathon
Didn't have thje best preparation on Marathon eve. Had been in WA for work from Wednesday and had decided to travel back on Saturday rather than catch the red-eye and miss out on a night's sleep on saturday. So had a flight booked at 12 that should have got me back by 8pm. Got to the airport and found that the resurrected 747 I was supposed to be on was leaking fuel over the tarmac and I'd been moved to a later flight and had four hours wait in the qantas club. Not the best place for carbo loading - ate a lot of tiny bread rolls. Got into Canberra at 10.30 then had to wait half an hour for taxis to turn up.
In the end got about four hours sleep after the cat decided he'd show his displeasure at me going away by biting the hand that feeds him (literally).
Got up early for brekky then off to collect race numbers. Felt reasonably good considering the lack of sleep. Race plan was to go with what was comfortable and try not to go too quick off the start.
Started off at what felt like a good enough pace and after a few ks saw that I was holding 4 min ks, after a couple of ks saw a group with Hoggster in front so just kept going at the same pace without trying to catch up. Figured that I'd either be able to keep the pace to the end and if not would have a bit of time in the bank for the end of the race. Kept pretty much the same position behind the Hoggster group round the parliament loop, sometimes a bit of a group would form but tended to last for a k or so then break up a bit. Going out onto the first of the long loops tried to focus on keeping a good rhythm and was holding about the same position behind Hoggsters group. At the turn round saw Acejase a little way back and some of the bilbies. Was still feeling good at the halfway mark, clocking 84:16. Over the next few ks to the end of the lap dropped a back a little from the Hoggster group. Round about 25ks started to feel soreness in my legs, looking at the splits I'd dropped down to 4:15 ks at this point and by the time the 30 km mark came up the legs felt a lot worse and was down to 4:30 speed. Got a little boost lapping the bilbies "world champion" just after the final turn and spotted swanny from work looking pretty quick not so far back. By this time the Hoggster group was well in front. From here it was just a case of keeping going and hoping there was enough time in the bank to get under 3 hours. There were plenty of runners going past at this point but by now there were plenty of lapped runners around to try and aim at. By 36 km felt like throwing up and legs were hardly moving, the spilt was 2h28 so I just had to keep at 5 min ks, by this stage was counting down each k and trying to figure out how the time was going. Got to 40 at about 2h48 and managed to lift a bit turning into telopea thinking swanny was the person i could hear just behind me then turned into the finish straight - not waqnting to see the clock tick over the 3 hours was a big motivator as well as wanting to stop running.
Was very happy with the time; 3 hours is way quicker than I thought I'd go when I entered. In retrospect I may have gone out too hard - however I suspect that going slower over the first half wouldn't have helped much as I think I would probably still have slowed over the laqst 10 ks due to the lack of endurance in my legs. More very long runs are needed if I try another marathon. Race atmosphere was good too, lots of people lining the route in the parliamentary triangle and orienteers and bilbies all round the course.
Bring on the recovery week!

3k 11:52
4k 15:55
12k 47:42
15k 59:39
20k 1:19:54
Half 1:24:16
24k 1:36:03
30k 2:01:05
32k 2:10:07
36k 2:28:10
42.2k 2:59:17

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