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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Dangerman

In the 7 days ending Apr 26, 2009:

activity # timemileskm+m
  MTB2 3:48:19 31.94(8.4/h) 51.4(13.5/h)
  Roadie2 2:57:28 47.25(16.0/h) 76.04(25.7/h) 144
  Paddling2 2:51:06 13.79(4.8/h) 22.2(7.8/h)
  Orienteering1 29:24
  Total5 10:06:17 92.98 149.64 144
  [1-5]4 8:20:18

» now

Sunday Apr 26, 2009 #

MTB 2:53:19 intensity: (1:00 @1) + (45:07 @2) + (19:13 @3) + (1:15:46 @4) + (32:13 @5) 36.4 km (12.6 kph)
ahr:153 max:185 shoes: Rocky Mountain Instinct

MTB ride with Tooms this morning. The challenge had been set in the earlier threads and this was crunch time.

WNM round 1-11:27
Legs burned here as I don't think the roll down the hill counted as a warm up. Put a foot down twice I think, not sure. Wasn't the cleanest run as I was concentrating on pushing hard rather than picking a good line.
Round 2-10:40
I had warmed up by the 2nd ascent and also powered through the short flat and downhill sections of it. Legs burned and I was gasping for breath. Tooms left 30 or so seconds behind me and I could hear his rocky style breathing progressing up the hill, provided some more motivation.

No lounging around on top either! We set of pretty much straight away and headed towards Gungin as Tooms did his best Pirate impersonation. Good pace all the way to the top. Grabbed another gel here and then headed to the Dell via some path with lots of gravel and a few jumps (which I took:)

There was something weird going on today, something that didn't feel right. Tooms was working and wasn't on my tail all the time. AND when the trail started to descend I couldn't shake him even though I was pushing. Tooms was in fine form on the downhills - I think he even surprised himself.

Onto the new trail from Dell to the Gravel Pit. Blue Tag to an ascent of White tag. I was starting to feel a touch worn out here but still strong. Things were back to normal and Tooms was on my tail again. He slowed for some reason - that was all I needed. I made a break for it. Luckily there was a tough obstacle I got over and he couldn't. Great another few seconds. Push push push. Look behind..... silence. I couldn't see him. Pass another rider ascending white tag, poor guy, we kinda just sped past him. I hear Tooms say thanks. Shit, he's close. Keep pushing. Nope.

He caught me. Luckily actually as that was all I needed to relax again, catch my breath and concentrate on something beautiful & alkaline as my legs got eaten away by lactate. That was me done. The downhill down memory lane was hard due to my fatigue and out lack of stops too.

Another push, this time up Lockwood. A laugh a minute watching Tooms take the semi trailer approach to the soft gravel on the Munda Bidi. "I'm coming through whether you like it or not!". Seeing his tracks made me laugh so hard it was difficult to ride. And then the part I affectionately call "I wanna be a roadie" back to PBGS. Phew.

At home in bed now in pain, real pain.


The periodisation of training states that I should increase my intensity after building a base. I built the base for 4 months and now I'm in the pre-comp stage. I think I've succeeded in upping the intensity, yep, definitely succeeded there.....

Saturday Apr 25, 2009 #

Roadie 1:41:04 intensity: (19:00 @0) + (13:22 @1) + (35:22 @2) + (14:10 @3) + (17:08 @4) + (2:02 @5) 43.54 km (25.8 kph) +144m
ahr:130 max:186 shoes: Giant TCR C1

A fun group ride with Elite Racing Cycles group. I hung off the back most of the ride as I was still tired from those intervals. Didn't contest the mid ride sprints but did tip my hat in for the end of ride mounts bay road sprint. Didn't do much!

As soon as I saw the break away I hammered it and popped about 20 seconds later. Just another indicator that my anaerobic fitness needs some attention while my aerobic fitness is fine. I'm going to be cream pie tomorrow on the MTB.... I'm crying already!

Time for another big bowl of cereal and a nap. I intend to 'gently' run the whole nav dash course.

Orienteering race 29:24 intensity: (2:32 @2) + (1:58 @3) + (13:27 @4) + (11:27 @5)
shoes: Salomon XA Pro 3D

What a fun course again. The first few controls were where I expected but then things went a bit pair shaped. Running towards the lower ovals for the first time I made an error and caught it within about 30s. Next few ok and even the ones in between the buildings were good. However, number 9 i think it was, didn't go so well. I ran too far and had trouble locating myself on the map. Lost a minute there, maybe more.

After that my heart started to give up and I walked a leg or two. Which was lucky as that meant I had the energy to run when I was in view of the spectators. My run to the last two controls felt awesome. I was landing on my forefoot, kicking my heels up to my bum on the return and it felt great.

After reading the barefoot threads and article, I realised that I had taught myself the heel strike method of running when in fact that wasn't how I naturally run. I kept up a decent pace on those last two legs and it didn't feel like I was working that hard.

Had some pings in the lower right shin on the inside but they were very minor (pain factor of 2). However, I didn't start feeling the pain that I stopped me from running in August last year. I'll run again on Tuesday and see what happens. Fingers crossed.

Paddling race 1:23:18 intensity: (39 @2) + (8:42 @3) + (1:00:15 @4) + (13:42 @5) 12.0 km (8.6 kph)
shoes: Custom Kayaks Mentor

Rushed to Freo, registered, got changed and then plunked my foot into some ice I got from a servo earlier. Ahhhhhh.

I was looking forward to this race. I like the course. It has an upwind section, a calm section, a crosswind section and a downwind too. I actually quite like the idea of having to work to actually get to do the downwind.

After a dog's breakfast of a start, I pushed hard in the initial scramble. And that was about the extent of my pushing. For the whole race. After about 30s or so I realised this was not going to be my race after all. The acid built up in the arms and the heart went ballistic. I couldn't even ride anyone's wash. From there on in it was a struggle with some thoughts of pulling out entering my mind. But the thought of the two girls behind me seeing that spurred me on.

Not exactly sure what caused the lethargy. Was it the intervals on Tuesday? Maybe but it was Tuesday, ages ago. Was it the lack of food? After the road ride which I took easy, i had a huge bowl of cereal, coffee, a cross aunt and 1 litre of staminade.

When I woke up I had 2 pieces of toast with Jam. Another bottle of staminade on the way to orienteering. Before the race I had an endura shake, another bottle of staminade, water and a gel. It isn't much but there was no way I could actually eat anything substantial without the risk of burping it up at the next event.

Oh well, the next race is during a rest week for intervals and there are no other events on that day so I expect to feel and do a little better then.

Friday Apr 24, 2009 #

MTB (Commute) 55:00 [0] 15.0 km (16.4 kph)
shoes: Giant ATX 860

Into town and back twice for appointments and work.
Drove to my appointment with SteveJ as I ran out of time and had a work meeting to get to. Feet feel like they are enclosed in super tight skin. Looking forward to an easy run tomorrow at nav dash without an hangover.

Thursday Apr 23, 2009 #

Roadie intervals 1:16:24 intensity: (5:59 @0) + (10:28 @1) + (19:01 @2) + (6:23 @3) + (11:46 @4) + (22:47 @5) 32.5 km (25.5 kph)
shoes: Giant TCR C1

Intervals around Lake Monger.
Aim was 3k's in 5:18. I picked 1:46min/k as a guess. I saw MTBJen's Kings Park TT and I know she's stronger than me with her 300 kilo legs :-p so I picked a time a few secs slower.

Well, I was in for a surprise.
Time; HRavg; HRmax; Rest
5:25; 169; 179; 1:35
5:29; 174; 179; 1:31
5:34; 171; 177; 1:27
5:35; 171; 178; 1:21
5:33; 172; 181

Managed around 1:49min/k and was rather surprised at how hard that was. I have a suspicion that I am not nearly as strong on the bike as I thought I was. Sure, I can keep on rolling along at a nice pace but have very little left in reserve once I start hitting that anaerobic red zone that Phil Liggett keeps on talking about. Oh well, roll on Sunday!

Wednesday Apr 22, 2009 #


Got out of work at 6, loaded the boat on the car and was on the way to Garvey Park by 7. Got to Garvey Park at 7:20 and got one foot out the door of the car by the time I realised that I left my paddle at home. Called it quits there. It looks like another quiet week :-(

Tuesday Apr 21, 2009 #


Shoulders a touch sore today. My usual bicep muscle twinge is back but minimal. Had trouble getting to sleep last night too.

Monday Apr 20, 2009 #

Paddling intervals 1:27:48 intensity: (26:00 @0) + (16:52 @1) + (9:04 @2) + (2:37 @3) + (27:37 @4) + (5:38 @5) 10.2 km (7.0 kph)
ahr:133 max:184 shoes: Custom Kayaks Mentor

What a session!
6 x 1k intervals with about 2min recovery with the intervals at my fastest measured race pace of 5:52/km.
I felt soooo Star Trek as I attached my GPS to my thigh. It let me see my pace, location, heading etc etc all while I paddled. Very cool :)

First lap was tough as I felt the lactic build up pretty quickly. Second was a touch easier. I popped on the third or so I thought until I saw the time. By the fourth I fell into a rhythm and despite feeling like I wasn't pushing as hard, knew I was on the pace I needed to be. Same for 5 and 6.

Odds were with a slight tail wind and visa versa for evens.

time HRavg, HRmax
5:54 154, 164
5:56 159, 184
5:51 159, 177
5:56 162, 173
5:51 162, 174
5:56 159, 177

Very surprised about the consistency given how I perceived the effort.

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