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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: philm64

In the 7 days ending Jan 28:

activity # timemileskm+m
  Orienteering2 1:55:49 10.1(11:28) 16.26(7:07) 354
  Cycling1 59:17 11.98(4:57) 19.28(3:04) 137
  Running2 48:57 6.36(7:42) 10.24(4:47) 116
  Total5 3:44:03 28.45(7:53) 45.78(4:54) 607

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Sunday Jan 28 #

12 PM

Orienteering race 55:49 [5] 8.76 km (6:22 / km) +169m 5:49 / km
shoes: Mud Claw 333

BKO Concorde Chase, Star Posts, short brown / M50, 7.6km / 220m

Good run..small error no 5 (45 secs) (foolishly in wrong mini block), drifted badly off bearing to the right on no 10 (<1 min), AND no 18 (1 min) (tiring....), plan B on no 20 didn't work (>1minute). no 17 bingo - hesitant - 30 secs.

Some other, shorter legs, I was fastest & were easily as good at O as I've ever been since my 40's comeback. eg. no 3,4, no 6.

3rd on course (2 M45s, Lawrence Townley & Richard Barrett, 2 & 1 min quicker), 1st M50 by 5 minutes, Clive faster on Black but only a couple of seconds per km. I'll take it.

no achilles or calf pain today.

Saturday Jan 27 #

(rest day)

Stomach not entirely happy, but won't tick "ill" box. Am worried, tho. Not sure if related to hypo yesterday - which was a bit extreme, given an hour's cycle.

Liz gave legs a once-over. Said my flexibility was a lot better than it has been. Good!

Friday Jan 26 #

3 PM

Cycling 59:17 [4] 19.28 km (3:04 / km) +137m 2:58 / km

Cycled, for a change, found it quite hard straight off, and after 40 mins, noticed with pleasure that i was bonking. A good bonk is a good thing - especially if you're a a diabetic.

Found the new ring road that Mark Burley had said was being built - cycled down it - v good road. Shame he's gone, also i could have bought his house..... oh well.

Got very cold and the last 5 minutes were grim. Fingers not working.

Completely bonked - blood MMOL 5.2 afterwards. An hour in bed, with tea & various food, to try & regain normality. Hoping it's nothing major - seems an excessive reaction! Glad i'm not doing Black on Sunday!

Thursday Jan 25 #

12 PM

Orienteering 1:00:00 [1] 7.5 km (8:00 / km) +185m 7:07 / km
shoes: Mizuno Wave Harrier 3

Blaise orienteering help to Cath Taylor (Portishead RC)
We did the yellow course. It's on Oriento . You have to type the code into your Apple iPhone. FFS.

Then some "harder" controls (walk / jog) for practive/ tuition.

Then i went for a run - RH achiilles was sore for first km, LH calf a bit suspect, then settled down. Very muddy/slippery - and one huge hill up alongside Goram's chair - ouch.

Need to stretch & ice more. No running til Star Posts now.

Wednesday Jan 24 #

2 PM


Indoor climbing at UCR with Clio.

Not bad, but still quite wrecked from yesterday's silly overkill. Calf fine (well, if it wasn't I would have felt it!!!), so i guess I enter C Chase now & do it.

Had to rest on a 6a. After all these years - resting on a 6a! :)

Tuesday Jan 23 #

1 PM

Running 32:30 [4] 6.95 km (4:41 / km) +62m 4:29 / km
shoes: Brookes Ravenna 8

Not the most sensible jaunt.

Attempt to run in reverse my good 10km 2 weeks ago. Early splits were too fast, & I knew it. Too hot in Helly, too.

So by past-Frenchay "moor", I was in trouble - then i hit the very wet & muddy "tracks" alongside the M32. sliding around, and suddenly a spasm in left lower calf. Have i pulled it? Walked a wet 100m then gingerly started jogging again. Phew. Intact. Close call.

Rather than jog in I slowly picked it up to reasonable pace to complete 10km in a decent ish time.

2 PM

Running 16:27 [3] 3.29 km (5:00 / km) +54m 4:37 / km
shoes: Brookes Ravenna 8

The last bit - ended up at snuff mills & a very slippery slab path to get back up to Stapleton, d'oh!

so total of 10.25km in 48:57, not great.

Monday Jan 22 #

(rest day)

Motivation for training: Zero.

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