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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Uncle JiM

In the 30 days ending Nov 30, 2008:

activity # timemileskm+m
  MTB8 7:10:41 60.16 96.82 925
  ORIENTEERING ◪6 5:05:50 27.83 44.78 175
  RUN8 4:33:12 22.25 35.8
  ROAD BIKE3 3:57:45 70.09(3:24) 112.8(2:06)
  Total18 20:47:28 180.32 290.2 1100

» now

Sunday Nov 30, 2008 #

MTB long (Cyclic Navigator) 3:00:41 [4] ** 52.12 km (3:28 / km) +925m 3:11 / km
ahr:122 max:151 shoes: Nike Bike shoes #1

So r***ed after last nights race, so decided to only do 2-3 hrs, rolled around with only one real hassle, that being when I overshot 44, so had to go back to it.

So tired, going to sleep well tonight, and no work tomorrow. BONUS

Saturday Nov 29, 2008 #

ORIENTEERING ◪ (1 hr Twilight) 1:00:00 [5] *** 13.2 km (4:33 / km) +175m 4:16 / km
shoes: Teva #2

Started at 2010, so we could get 15 mins daylight, 30 mins twilight and 15 mins of night. Bit of a twist with this event with controls 31-35 having a additional 4 bonus points for the 1st person there, this was a attempt by The Invisible Log (course setter) to break up pack running.

Turned over the map at go time, thought I would go to 31, but Big Ev and Birchy were already moving in that direction, and there is no way this old bloke could run them down, so decided to go to 32 instead. Went hard along the track, looking back over the shoulder to notice Keely, still not decided what to do, then he went after me, so tried to go harder, but screwed the control. saw the control 1st, but Keely (young bloke) was to quick, so no bonus points for me. Was still trying to work out were the others went and made a mess of the next. (Big Ev and Birchy went 31, 34 and to the west, Toph and James Robertson 33, 35

Keely and I were running like dogs, but thought if we ran hard, the others had to as well, to beat us. Scoring was 1 point for 31-35, 2 for 36-40, 3 for 41-45, 4 for 46-50 and 6 for 51, 52. So Keely and I went for the 6 poiinters, long way between them, but good value. Saw Big Ev and Birchy as we crossed between 45-52, (later on I worked out we had 29, to there 25) Turned at 40 right on 40 mins, so it was going to be tough running home.

Keely tried to out run me, but seemed to make little errors, but he got his game on target as we started the sprint to 38, that was the last I ran with him, we did 34, 31 and tried to get 33, I turned before I got there, as I was running out of time, Keely was in front and got the control (1 point) but lost 2 points for getting in late.

Keely (51 points) won, Big Ev and Birchy (49) = 2nd, while I (48) was 4th, and 1st person to not have got any bonus points, so moral victory to me

Great well thought out event by The Invisible Log, now I am completely stuffed, and I have to race a 3hr twilight next Friday, what are the chances I see Keely out there again, to make it 3 times out of 3 in a month

MTB 50:00 [3] 8.0 km (6:15 / km)
shoes: Nike Bike shoes #1

Ride in the morning, put out the controls for the Schools Challenge, then checked out sites for next weeks race

Thursday Nov 27, 2008 #

MTB 20:00 [3]

Getting the bike ready for the weekend, so did a teat ride out over DH and back down the creek, Still some issues with the bike

MTB 20:00 [3]

Another test ride, this time into town to print the maps for this weekends Schools event. More work needed on bike

Monday Nov 24, 2008 #

MTB 40:00 [3] 12.7 km (3:09 / km)
shoes: Nike Bike shoes #1

Very easy ride over to Strathdale Park, and checked out control sites for next Saturday.

Sunday Nov 23, 2008 #

RUN warm up/down 6:00 [3] 1.2 km (5:00 / km)

Not much of a warm up, ran to the toilet and back, and did some light run throughs

ORIENTEERING ◪ race (Victorian Sprint Champs) 16:39 [5] 3.67 km (4:32 / km)
shoes: Nike racing flats

30 secs behind Bruce, and 17 from Keely got me 3rd place. Had to be happy with that, A mistake free run, with good speed, the only people to take time out of me consistently was the two who bet me. Nice area, and a couple of good route choices, made it a enjoyable event

ORIENTEERING ◪ warm up/down 20:00 [3]
shoes: Nike racing flats

Warmed down with Bruce and Blair, checking out other route choices

ORIENTEERING ◪ race (Campus Challenge) 34:03 [5] 7.51 km (4:32 / km)
shoes: Nike racing flats

Was meant to be a warm down run with Dave, but when Keely and Bruce hit the front, the pace was faster than planned. Then I decided to run away from Dave, and try to get closer to K & B, but settled in for 4th place behind Adam

MTB warm up/down 20:00 [3] 8.0 km (2:30 / km)

Easy ride over to P Creely's and home, nice to take it quieter

Saturday Nov 22, 2008 #

ORIENTEERING ◪ 15:00 [3]
shoes: Nike Zoom

Put out the controls and bought some of them back in. Toph came to have a run, if he beats me tomorrow, I will take the credit as I set him a perfect work out today

RUN (Athletics) 10:00 [3] 2.0 km (5:00 / km)

4 laps of the outer track with Johnny

RUN race (Athletics) 2:25 [5] 0.8 km (3:01 / km)
shoes: Nike track spikes

Another 800, no faster than the last one, and I was running in spikes this time. Only good thing to come out of it was that Johnny didn't beat me by much

RUN warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Nike Zoom

Up the creek, all the way to oval and back to the track. Mark Thompson turned up for the race, he is teaching PE at Nurmurkah, may see more of him this season

Thursday Nov 20, 2008 #

RUN warm up/down 25:00 [3]
shoes: Nike Zoom

Two days training in a row, and both times with Keely, must be silly.
This time we went to Number 7 and Crusoe Res Park, warmed up by running from No 7 to West end of Crusoe

RUN intervals 20:00 intensity: (10:00 @3) + (10:00 @5)
shoes: Nike Zoom

Mona session on the new walking track around Crusoe Res, was going to do the shorter Clara version, but decided that I had to HTFU faster, so stuck at it. Nearly got to the dam wall at the other end before turning for home, got there just (-:

Wednesday Nov 19, 2008 #

RUN 55:00 [3]
shoes: Nike Zoom

Lap of the res with Keely. This is suppose to be the "Get Tomas fit for JWOC run" but know he has finished Uni, he has slunk of to Mum and Dad's, so he can keep away from me hassling him

Sunday Nov 16, 2008 #

ROAD BIKE (Recovery ride) 2:27:01 [3] 66.0 km (2:14 / km)
shoes: Nike Bike shoes #1

Having spent most of last night racing Toph and Keely, we decided that we had better do a recovery ride today, but as Keely lives 30 mins to the Nth, and Toph 20 mins to the Sth, it wasn't going to be short. My sister and little Shamus came along as well, We went out to Tophs, then Storys Rd, Emu Crk, Axe Creek, then onto Huntly, before Toph and I turned for home into a tiring head wind. Felt a little sorry for Toph, so rode up to OTH pub with him before turning for home

Saturday Nov 15, 2008 #

ORIENTEERING ◪ race 1:35:08 [5] 16.4 km (5:48 / km)
shoes: Teva #2

At the start, picked up my map to work out which way to go, knowing that the 3 other guys were waiting for me to lead the way, saw the bigger gap between 126 & 118, and decided that was the split, so said its 101 guys, and of we went.

Was leading the way a bit as we got to 116 (4th control) and hit the gully just above the control, Dave and I turned right, and Toph and Keely turned left. 100m up the gully I knew I was wrong, looked back to see the others had punched, so desperate sprint down the gully to punch, then chase them down. Toph and Keely was having none of that, and put the foot down, Dave and I was cutting every corner we could, and finally got back with them 5 controls later at 119.

Pace was of a little as we went through the next 3 sites, then the 1st big mistake, blame Keely as he was on the front, I was on the back trying to work out the order for the rest of the course, when I looked at the compass, and saw that we were running northwards, Uey up the gully and back on track.

Toph did 113, 120 121, while the rest of us did 113, 121, 120 and we should have had him as we all met at 120. but then our next wander down the wrong spur put Toph back in the hunt. The pace was back on as we went 122, 114 then Keely wanted to go 109, but decided it may be better to stay with us.

Pace was going hard and I started to think I couldn't hold on, as the 1500 I had done earlier in the day was taking the toll on my legs. Some how I got 125 1st, so tried to turn it up on the road to 118, but Keely came back, and Toph was there, with Dave just behind. On the way to 103 I lost the plot as Keely turned the screws, and Dave seemed to be about to drop as well.

Saw them all again after 104 when they all went higher (west) than I did, and we all punched 109 within 10 secs of each other. Dave sat on Keely and Toph went his own way as I dropped of again. I had thought about going around the hill to the South, but was to tired to try it, knowing that I was destined for 4th spot anyway. In the final race to the line, Toph held onto the road for the longest, coming in 3rd, allowing Keely to clean up with Dave sitting in his slipstream, 2 secs behind.

Had a marvelous time out there, and it was one of the best pack races I have been in for some time. At times the pace was so on, I dont know who was navigating, but in the end we kept finding the controls.

Great result to Keely, who seemed to be in control most of the time, Dave as well, who I thought was out of it after he and I was dropped at the 4th control.

MTB 50:00 [3] 16.0 km (3:08 / km)
shoes: Nike Bike shoes #1

Up to DH, then to SG Crk and home. Then put out controls for Schools event, patrolled the area, and bought controls in.

Note. Had one of our new lockable SI controls stolen. The control was only 50m from the assembly area, but it looks like I forgot to lock the padlock. The good news is that we found it again

RUN 5:00 [3] 1.0 km (5:00 / km)
shoes: Nike Zoom

A easy 2 laps of the aths track, 32m away from the running line

RUN race 4:51 [5] 1.5 km (3:14 / km)
shoes: Nike racing flats

1500 at the track, couldn't hold the pace of Cowell or Green, and no where near Fitzpatrick, oh well, have to try again

Note: We bought in Cricket Australia's policy of rotation, so I was rested for the 4 x 400 relay, consequently, there is a new race record. Will be bought back into the team for the next race

RUN 14:00 [3] 2.8 km (5:00 / km)
shoes: Nike Zoom

Easy run around the burbs with C Chambers

Wednesday Nov 12, 2008 #

ORIENTEERING ◪ (3 Granite Maps tour) 35:00 [3] 4.0 km (8:45 / km)
shoes: Nike Zoom

Had a school meeting in Inglewood, so once that was over, checked out Bendigo's granite maps

1st one was Mt Korong, The Invisible Logs tree's are a long, long way away from helping out with Carbon credits, looks like the seeds have been in the ground all of a month.

Next was Mt Kooyoora, ran from Crystal Mine to the top straight up the Sth Face, was getting warm (30) but luckily saw NO snakes, down the east spur and back to car

Last area was Mt Tarrengower, checked out the assembly area for this years 5-Days, will go back some other day to check control sites

Monday Nov 10, 2008 #

RUN 40:00 [3] 7.5 km (5:20 / km)
shoes: Nike Zoom

Change of plan, was meant to be in Shep fixing machinery, ended back at home for the night, so decided to make the most of it as I wont be able to go for a run tomorrow.

Was wanting to go for a run in the Spring Gully Res area, but couldn't find a hole in the fence, until I got down near the wall, so didn't go in. Security is doing a good job fixing the fence. Home down the creek.


Bloody Hell, Just had a call from the Land Owner, he tells me his neighbor isn't happy, Peter Searle tells me he is happy, I know which one I believe, but he doesn't own the land.

Have to find a new assembly area ;-(

Sunday Nov 9, 2008 #

ROAD BIKE 30:14 [3] 14.2 km (2:08 / km)
shoes: Nike Bike shoes #1

Late evening ride over to KF, then DH rd, and back home via Burns st

Spent most of the day at Wangaratta talking to the neighbor of the land owner of the assembly area for next years Oz Champs, after they had some concerns about what was going to happen in the paddock beside them

All is sweet now, so looking good. Also spent time out in the terrain, checking it out, wish I was competing

Saturday Nov 8, 2008 #

RUN 18:00 [3] 3.0 km (6:00 / km)
shoes: Nike Zoom

Easy style run/shuffle before Brekky. Along Solomon Gully track and home

MTB 20:00 [3]
shoes: Nike Zoom

Riding around Kangaroo Flat Gardens keeping a eye on the kids competing in event 2 of the Schools challenge, then picked up some controls after

RUN warm up/down 5:00 [3] 1.0 km (5:00 / km)

Couple of laps of the track pry to the race

RUN race 2:26 [5] 0.8 km (3:02 / km)
shoes: Nike racing flats

Trying to make the old blokes team for the 4x800 relay in December, nearly ran 3 min/k pace, think I will be out of the team, as Johnny ran 2.15 last week, and he is one that I have to put out of the team ;-(

RUN warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Nike Zoom

Another K ran as I warmed down, then got ready for the next race

RUN race 1:03 [5] 0.4 km (2:37 / km)
shoes: Nike track spikes

Got out the spikes for this race, ran 2nd leg in the 40+ team as we went for the record, and got it easy by more than 10 secs, new mark is now 4.10.40 Was a little surprised with how well I ran, seeing this is about the 1st race for the season

RUN 10:00 [3] 2.0 km (5:00 / km)
shoes: Nike Zoom

Last warm down for the day, up the creek and back

Wednesday Nov 5, 2008 #

ROAD BIKE 1:00:30 [4] 32.6 km (1:51 / km)
shoes: Nike Bike shoes #1

3rd top gear ride out to the Gooseneck, was going strong but started to feel it, got saved by a phone call from work, telling me the truck was ready to load, so cut the ride to 60 mins. Made good time on the way out cos I had a tail wind, twas a hard ride home, and I failed to negative split by 30 secs

Tuesday Nov 4, 2008 #

RUN warm up/down 8:42 [3] 1.8 km (4:50 / km)
shoes: Nike Zoom

Ran to the track via Stanley St (1k exactly), then did 2 warm up laps.

RUN race 10:45 [5] 3.0 km (3:35 / km)
shoes: Nike racing flats

I know, it's a start. 1st 3k for the year, 1st k in 3.30 so faded a little towards the end. The good news is that my calve seems to be OK, looks like taking the last 3 weeks of from any real training may have worked, but it is still early days. Was going to run tomorrow, but think it will be a smart idea to get on the bike

RUN warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Nike Zoom

3 laps of the track with Johnny and his Daughters, then home the short way

Monday Nov 3, 2008 #

MTB 30:00 [3]
shoes: Nike Bike shoes #1

Decided that I had better do a 3k tomorrow night, so went out for a loosen up ride, up to DH, then SG, Miller St and home.

Need to get a bit of speed going as I want to get in the team for the 800 and 1500 relay's, trouble is there are 7 PPL in my age category capable of making the team, what a tough selection

Saturday Nov 1, 2008 #

ORIENTEERING ◪ 30:00 [2]
shoes: Nike Zoom

Primary Schools Challenge at KF Gardens. Used Bendigo's new SI gear, kids loved it

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