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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Dangerman

In the 7 days ending Aug 8, 2010:

activity # timemileskm+m
  Roadie11 7:58:02 135.65(17.0/h) 218.3(27.4/h) 961
  Running3 2:05:12 13.28(9:25) 21.38(5:51) 9
  Paddling1 48:23 4.82(6.0/h) 7.75(9.6/h)
  Total14 10:51:37 153.75(4:14) 247.43(2:38) 970
  [1-5]14 10:51:04

» now

Sunday Aug 8, 2010 #

7 AM

Roadie 1:16:21 intensity: (1:18 @2) + (8:32 @3) + (18:23 @4) + (48:08 @5) 30.61 km (24.1 kph) +251m
ahr:143 max:186 shoes: Giant TCR C1

Had an off day today. Tried to ride tempo (above 80%) but just couldn't find any speed. My legs started to burn quicker than usual and I couldn't figure it out. Kalamunda hill was a killer with the speed way down too. Oh well, I guess some days you have it and others you don't.

HRM was playing silly buggers again. No CME to blame today. Interestingly, if I pressed the band with my fingers, the HR data settled down. The Garmin 310XT is going in for a warranty repair shortly, so I will send the band in too. Hopefully they will be able to fix the HR band somehow?
10 AM

Running 40:00 intensity: (6:00 @1) + (10:00 @2) + (20:00 @3) + (3:00 @4) + (1:00 @5) 5.0 km (8:00 / km)
shoes: Custom Kayaks Mentor

Attended the level 1 orienteering coach practical day today in Kalamunda. It was an eye opener having to conduct a training session. The number of things you have to think through while planning was a surprise.

My activity worked ok. The idea of the leader running with a marked map and calling out what he was reading on the map didn't work that well as the followers couldn't hear him.

The route choice activity could have been really good if we had been paired up with someone of similar ability and were shown both routes before we headed off. Andre's activity of relocating after chasing a leader was great fun. I was paired with Simmo. He did his best to make it easy for me, running over clear landmarks on the way to the control. I tried to make it hard for him by running quickly and getting lost. This, however, made it hard for myself!

Shins a bit sore at the end of the. Hard running week this week with 3 sessions somehow. Not sure how that snuck up on me.
3 PM

Roadie 1:28:12 intensity: (30:37 @2) + (32:06 @3) + (11:58 @4) + (13:31 @5) 42.2 km (28.7 kph) +122m
ahr:157 max:190 shoes: Giant TCR C1

Same deal as on the way there with the legs not responding. Lower back right side was also really hurting on the way back. I needed a few stretches to get me through. I'm not sure whether my perception of it was accurate, but the pain felt slightly different today as it has on other long rides. I've been doing some major stretching after visiting the physio and getting another new diagnosis. This one may be on to something - wI'll just have to wait and see.

I rode down the Zig Zag and caught up with 2 skateboarders on long boards. They were going about 30kph and sliding through the hairpins! Awesome sight. As I got to the end, they suggested I measure their speed down the hill just after the Zig Zag ends. Sure, I say. The boys tightened up their trucks (that's a skating term for axles), got into the aero position and got to 63kph!!!!

Dropped by the Avon finish on the way home. I wanted to see the faces of pain but came by at a time when there weren't many padllers finishing. The finishing island almost wasn't an island! Soooo glad I didn't do it this year.

Friday Aug 6, 2010 #

8 AM

Roadie (Commute) 18:17 intensity: (2:26 @2) + (9:16 @3) + (4:41 @4) + (1:54 @5) 8.24 km (27.0 kph) +29m
ahr:148 max:178

Commute to work from Shenton Park. I spotted tRickyasaurus and waved in a mildy crazy manner. He noticed me! Although I couldn't tell that at the time.
4 PM

Roadie (Commute) 18:39 intensity: (6:24 @2) + (7:27 @3) + (4:48 @4) 8.53 km (27.4 kph) +25m
ahr:141 max:170

Commute to Shenton Park. Legs a bit sore still from Thursday. I wonder what they will feel like at running?

Running intervals 40:23 intensity: (2 @1) + (44 @2) + (6:39 @3) + (14:22 @4) + (18:36 @5) 8.32 km (4:51 / km) +9m 4:50 / km
ahr:166 max:185

Back to running and about time too. 10x400m@AT with 200m jog recovery.
I figured out that my pace of 1:21 for 300m equated to....
121/3=about 40 per 100m so that meant 1:20+40 so 2:00 minutes for 400m.
Took off with Liz and Jad and Juffy. Tried to keep with Liz and managed it but had a look at the watch and noticed I was way too fast. Hmm something wasn't right. I quickly twigged it was my maths!
So for the next rep, I decided to try to hold onto Liz and see what happened. Once the end of the lap came round, I was still right on her tail and felt like I had run within myself. So on the next lap, I decided to ignore the people around me and go a pace I thought I could hold and was at my AT. Sure enough, I overtook Jade and Liz and finished the lap several metres in front.
This was a great feeling but also a very weird feeling. I've never been able to match Liz or any other regular runner for that matter and here I was doing it without the need to thrash myself.
I kept up a reasonably consistent pace although not quite up the required standard. I guess not running with the group for a few weeks has taken the edge of my pace meter? However, it wouldn't explain my very consistent 300m intervals on the Monday just gone. Regardless, I did ok up until the last 3 when I started to feel some fatigue creeping in. I smashed the 10th on going at AT for the 1st hundred and then slowly upping the pace until the end.
1:42 (1:12)
1:47 (1:07)
1:41 (1:10)
1:44 (1:14)
1:41 (1:10)
1:43 (1:13)
1:44 (1:15)
1:46 (1:15)
1:47 (1:19)
1:33 (1:25)
Just worked out that the average pace of all those was 4:17min/k. 8-o
Well, if can get within 15s/k of that, I'll be a very happy chappy come the GCTT.

Thursday Aug 5, 2010 #

6 AM

Roadie (Commute) 1:30:55 intensity: (4 @0) + (3:05 @1) + (17:50 @2) + (22:07 @3) + (16:13 @4) + (31:36 @5) 38.6 km (25.5 kph) +365m
ahr:154 max:189 shoes: Giant TCR C1

Today's session was about trying to match the intensity of the group ride on Tuesday and increase the time by 10%. It was going to be a big ask and my getting up a bit late didn't help matters.

All in all, I did 11 reps of Heart Break Hill at AT instead of 16. I ran out of time but I have to admit that rep 11 was a bit flakey so probably a good thing that I stopped there.

Plenty of other riders on the hill although they seemed to be doing either the full lap or the half lap rather than turning around at the top. It acutally worked out well in that the climb was usually equal in time to the decent.

Climb was 35m in 1.16km (3%). Also managed a total of 48 minutes of above 80% which was only 8 minutes down on Tuesday's effort.

6 PM


So tired today! Must have had a poor nights sleep. I didn't have any trouble getting to sleep, but I did have a coffee in the evening. Maybe that did it?

Roadie 39:55 intensity: (1 @0) + (26 @1) + (21:23 @2) + (18:05 @3) 17.71 km (26.6 kph) +19m
ahr:133 max:149 shoes: Giant TCR C1

Commute home on sore legs through South Perth. Lovely evening to be out. I'm slowly getting into a habit of doing a longer ride on the way home. I rather enjoy it. Might extend this one to Garret Street Bridge next time.

Wednesday Aug 4, 2010 #

7 AM

Roadie (Commute) 11:34 intensity: (12 @0) + (55 @1) + (24 @2) + (7:55 @3) + (2:08 @4) 5.41 km (28.1 kph)
ahr:168 max:188 shoes: Giant TCR C1

The HR data is all off again. Maybe it is the CME's fault? Would explain Dolf's weird readings too!

Spotted a tRickyasaurus at Ent Cent. Actually got in his way slightly, gave him the Blue Steel look (those familiar with Magnum, factor it to the power of 10) and concentrated really hard.

All that achieved was my own CME from my south pole. He didn't see me :-(
6 PM

Roadie (Commute) 38:37 intensity: (4 @0) + (12 @1) + (8:46 @2) + (25:24 @3) + (4:11 @4) 17.62 km (27.4 kph)
ahr:141 max:171 shoes: Giant TCR C1

Aerobic ride home. My legs feel so much better in the evenings. They still hurt when I had to push up the hills, but at least I had some power while they were spinning, unlike the mornings.

Tuesday Aug 3, 2010 #

5 AM

Roadie (Commute) 7:55 intensity: (6 @0) + (13 @1) + (1:03 @2) + (5:17 @3) + (1:01 @4) + (15 @5) 3.61 km (27.4 kph)
ahr:141 max:183 shoes: Giant TCR C1

Tried to warm up properly on the way there but it was so cold again. Stiff legs and almost shivering when I arrived even with arm warmers and a thermal t-shirt under the jersey.
6 AM

Roadie (Floreat Group Ride) 1:16:38 intensity: (10 @1) + (3:08 @2) + (17:48 @3) + (31:18 @4) + (24:14 @5) 40.37 km (31.6 kph) +151m
ahr:161 max:188 shoes: Giant TCR C1

Yay! Back into it. Legs did feel a bit hurty after last night's run but I wasn't going to let that get in the way of having some fun today. Dalto was in attendance and even Tooms, the phantom commuter drafter, turned up with a minute to spare.

Warm up was as per usual. Painful, cold and dark. I was trying to warm my legs up without thrashing them but Dalto had other ideas. He was leading the group doing a silly 36kph up the rise at Challenger Pde - what the?

Given that Dalto was in fine form, I suggested to Tooms that we do a lead out for him at Port Beach. Tooms nodded but I'm not sure that was his intention. I started the lead just before the corner knowing I could mash the pedals till probably the long sweeping left hander. Managed an avg of 42 for that short bit having to stop short halfway as Tooms must have missed me as I 'flew' by ;-) Luckily an unwitting sacrificial lamb got my tail, lead Dalto out and then Dalto unleashed his awesomeness and took the sprint win.

The pace was up today too, just in general. I was happy that I didn't get dropped up Stirling Hwy like last time - must be feeling a bit better I guess. The Golf course saw the riders one level above everyone break away in a pack of 6 or so. I tried to push it without hitting the red but the legs were feeling sore now and I got caught in no man's land between leaders and chasers.

Caught back for the start of Mosman Bay hill, channelled Jens Voigt by thinking "SHUT UP LEGS" as some faster riders cam by. I upped the effort level and tried to hold it but and faded after the essess. Dalto ended up next to me at the roundabout - nice work mate - fast in straight line and not too shabby up the hills either.

UWA sprint non event as Dalto (again(sigh)) rode all but 3 off his wheel. Since no one was around, I went for the sprint win with about 10m to spare. Popped at 9m but rolled through with an ignoble victory. Yay me!
Can't wait for next week:D
4 PM

Roadie (Commute) 10:59 intensity: (1 @0) + (4 @2) + (2:29 @3) + (8:25 @4) 5.4 km (29.5 kph)
ahr:156 max:170 shoes: Giant TCR C1

6 PM

Paddling (Surf Club) 48:23 intensity: (1 @0) + (2:34 @1) + (13:49 @2) + (21:55 @3) + (9:43 @4) + (21 @5) 7.75 km (9.6 kph)
ahr:140 max:181 shoes: Custom Kayaks Mentor

Had to be careful and pace myself ruthlessly as I knew I would be hurting if I didn't. The run on Monday and ride this morning were hard sessions in a short space of time.

I also refrained from making any Avon jokes, as i really felt sorry for the 3 first time Avon entrants that were with the group today. They were worried. I would be too.

Monday Aug 2, 2010 #

6 PM

Running intervals (12x300m@AT) 44:49 intensity: (4 @0) + (19 @1) + (1:28 @2) + (4:42 @3) + (15:06 @4) + (23:10 @5) 8.06 km (5:34 / km)
ahr:168 max:189 shoes: Salomon XA Pro 3D

Sigh - tough emotional day at work. Had a trial and got hit out of the ball park. Being who I am, I took it personally although I was aware of that and took some steps to counter it. Nevertheless, it was a hard day.

One of those steps was to go for a hard run. It worked wonders on my mood. It also worked wonders on my pace - I should lose more trials before running!

I knew my recovery pace but wasn't sure about what my fast pace should be. First one I kept an eye on the Garmin but wasn't really sure what it was that I was aiming for. After that one, I just slowly increased my pace to the TT level and ran at that. I just kept a close tab on my breathing and effort level, having to back off a few times when I realised I was over reaching past my AT.

1:21 (1:13)
1:27 (1:18)
1:20 (1:19)
1:20 (1:19)
1:21 (1:23)
1:25 (1:25)
1:21 (1:22)
1:21 (1:23)
1:21 (1:21)
1:20 (1:23)
1:21 (1:22)
1:21 (1:22)

Hopefully these figures are accurate... Looking forward to the next TT.

p.s. probably not the best thing to do before the group ride but well worth it considering the day I had.

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