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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: philm64

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Orienteering3 2:44:37 10.0 16.09 150
  Running2 1:11:00 8.21(8:39) 13.21(5:22) 263
  Total5 3:55:37 18.21 29.31 413

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Sunday Oct 16, 2016 #

1 PM

Orienteering race 54:37 [5]
shoes: Inov-8 Mudclaw 265 Blue

CSC final, Tankersley

Blue Mens course, 6.7km, 180m.

Hesitant start into the area where i lost 5 min at no 2 in 2011. Was OK to no 1, then had a decent plan to no 2, but things weren't matching when I got there - relocated and lost >1min.

Not executing fast enough for the next few controls as I got into the map & course - I knew I was out of my comfort zone, but I was finding the flags.

Took a massive tumble onto the gravel muddy wet track just before no 11, lacerating both knees (esp RH), proper fall, caused by ?no idea what on the gravelly path. Was reading map. Got up, knees bleeding & full of mud, trousers torn to bits, & was shaken & never recovered - very painful :-(

far east loop went OK until I hit the uncrossable fence, just before no17, & immediately made the wrong assumption that I had to go miles east round it. Wrong. 1min 30+. UNBELIEVABLE.

Reasonable from here (eg. no 27 - but Chris Kelsey shadowing me closely - hmm.....) despite knee, til route choice error at 28 (went south - lost height - hmm - 1min? ) , then no 29, just clueless really, I've lost it, Chris Kelsey re-caught me and I just tore off up the hill, annoyed, "winning" that pointless split & also faster than the 6 guys ahead of me on the run in.

Need to really re-evaluate what sort of runner / orienteer I am, what I really want to be, and where I go from here. The faster I run, the crapper my O technique is, and I am running out of control. This is shit compared to Helsington barrow a year ago, where I was 2nd , 2 mins behind "God". ("God" won again today - v good result for him). .... yet others, eg. my conqueror at Caddihoe, Dunc Harries, clearly suffered too.

Knees in a bad way when I got home. pic on FaceBook.

On the plus side, every time I needed to accelerate, it worked - unlike Caddihoe chase 2 weeks ago, suggesting I may be getting "fit"/fast. This is pointless in O if I do NOT know how to orienteer effectively at decent pace.

BOK 3rd, quite good really.

results: 7th / 110. 5th would have been OK. behind the big boys.

Saturday Oct 15, 2016 #

4 PM

Orienteering 50:00 [2] 5.0 mi (10:00 / mi) +70m 9:35 / mi
shoes: Mud Claw 333

Stopped off on coach journey up north at Stanton moor - nice terrain run / jog / walk with map in lovely sun. the north was a bit brambly but the rest was lush. Checking out loads of features & enjoying a map for its own sake. rather than a "race".

Nice way to break journey to Eyam YHA for CSC final tomorrow.

Friday Oct 14, 2016 #

11 AM


Indoor bouldering at TCA with Liz, Nellie & Jennie.

Quite good, but got tired a lot earlier than usual. Not surprisingly.

Thursday Oct 13, 2016 #

10 AM

Running 57:00 [4] 10.8 km (5:17 / km) +233m 4:46 / km
shoes: Saucony Guide 7

Leigh woods with Paul Deaton, Ange dropped out ill, sadly.

6.7 miles according to his strava - leigh woods, Leigh Court lap of grassy grounds, effort in woods on hills, down to towpath, then the cruel nightingale valley ascent to finish! Ouch!

several efforts in last half, including Nightingale valley in 4:40-ish (Paul 5 secs up); he beat me on every effort really apart from a tie on one 60seconds flat effort on towpath.

Very good start to day.

Wednesday Oct 12, 2016 #

5 PM

Orienteering 1:00:00 [3] 5.0 mi (12:00 / mi) +80m 11:26 / mi
shoes: Mud Claw 333

O training with Owain Jones, Leigh woods.

Practice legs, traffic lights, relocation, shadowing, and route choice.

GOod sesh & fun. He's got a knee injury, so am hopeful he won't have made it worse on the rough stuff we did . (he broke 31 mins for 10km last month, btw , so when he was "shadowing " me at my "race pace", he wasn't even puffing & was breathing through his nose. Sigh).

Tuesday Oct 11, 2016 #


Completion day.

two car loads plus a last minute mini-crisis.

Now in new house surrounded by twice as much stuff as I need or have space for.

Anything else & it wouldn't be me, would it? the joy.

nb. "rest day"? nope.....

Monday Oct 10, 2016 #

3 PM

Running 14:00 [2] 1.5 mi (9:20 / mi) +30m 8:47 / mi
shoes: Saucony Guide 7

Jog back from new house to old house. 14 mins.

Get on bicycle, ride it back to new house. (15 mins)

felt reasonably sprightly on the jog, considering.

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