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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: philm64

In the 7 days ending Feb 11:

activity # timemileskm+m
  Orienteering2 1:50:49 10.59(10:28) 17.04(6:30) 431
  Running1 19:59 3.11(6:26) 5.0(4:00) 62
  Total3 2:10:48 13.7(9:33) 22.04(5:56) 493

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Sunday Feb 11 #

Note
(rest day)

Very tired; back/ lungs in pain.

short-ish walk with Liz on the Downs after seeing off my last Clifton tenant, then had to go & lie down. Seriously.

2 races in half a day is too much for these old bones!

Saturday Feb 10 #

9 AM

Running race (ParkRun) 19:59 [5] 5.0 km (4:00 / km) +62m 3:46 / km
shoes: Brookes Ravenna 8

Eastville Parkrun.

woke up 55 mins before the start & just decided to give it a go.

19:59. 23rd. 6th on Age/grade (75.84%). quite good; still not comfortable at this pace/ race situation, 1st 2 kms in 3:50 then 3:45, then 4:00 , then (long drag uphill) 4:18, then 4:03 or something. That would have been slow for 10km road races in 2016..... and this was NOT easy.

Edit: official time 19:56. Beaten for the 1st time by Julian Bailey Gard. I was never near him! Zanthe Wray has the female record with a really fast time.
http://www.parkrun.org.uk/eastville/results/sub20w...

Today's result http://www.parkrun.org.uk/eastville/results/latest...

https://www.strava.com/activities/1400207006
12 PM

Orienteering race 45:15 [5] 6.11 km (7:24 / km) +284m 6:01 / km
shoes: VJ Integrators

BOK Saturday series, Clevedon Court woods, Green course, 5.2km, 200m.

Drizzling/cold but didn't ruin it - in fact I was too hot . Legs dead from ParkRun, but just chugged around, banana to no 3 (30 secs?) but helped later on (14). Tore past Richard Hudson who seemed to be all over the place!

Struggled to locate no 7 (45 seconds?) but misread description. Left no 13 for no 17 (gaffle); realised fairly quick (45 seconds?)

Messed up the run-in, as those who ran will understand! Got lucky on a few legs. Jack Millar wayyyy too quick for me... Adam H seemed to have gone faster until he downloaded - he went from 5 to 9 (an upside down 6!) - LOL!

Good efforts by Ben Maliphant on the course, (great: really engaging, never dull); Steve Rush organiser, and Trevor Crowe (map). Well done BOK!

Result: http://www.bristolorienteering.org.uk/sites/defaul...

https://www.strava.com/activities/1400805261

Friday Feb 9 #

Note

Indoor climbing at Bloc, bouldering.

10 days since i hurt my scarred core climbing. LH shoulder also still pretty painful. Lots of fairly easy problems, and only a twinge or two from stomach - tho the effect was horribly delayed last time.

I realise i need to keep my hand in, as am going on a climbing trip in April to Spain. Hmmm.

10 minute telephone interview with lloyds for a potential contract. The opportunity to make loads of £££ is quite tempting. I'd need to be more dedicated than my last half-hearted effort, tho. (2014!)

Why not go back to work? I'm bored of music, and my body is not letting me climb, and I'm not moving from Bristol any time soon, and all i need to do for running / O is a couple of runs a week. Yeah.

Thursday Feb 8 #

Note
(rest day)

Spent half the day & £750 in b&Q. The big Clifton renovation starts next week! :) Fitters booked.

Legs tired, but less so than after last sunday's NGOC brutality. I'm now a BOK Army lifer! :)

Wednesday Feb 7 #

12 PM

Orienteering race 1:05:34 [5] 10.93 km (6:00 / km) +147m 5:37 / km
shoes: Mud Claw 333

Army MLS south event - New forest, Hollands Wood, my first time with the "BOK Army", Brown 9.9km, 65:34, 4th. Richard Barrett 3rd, not far ahead.

Course easy, as area easy, but even so. Some of the terrain was energy sapping, ie wet, bracken, tussocks, ditches. Other parts were blissfully new forest runnable. Sometimes going straight was a joy; later on, I was getting fed up of it.

Felt a bit rough but decided to plough on & give 100% and see how it went. No real errors, faceplanted completely after leaving no 12 (as in face splatted into marsh)

Tiring later on, and started taking paths rather than going straight, eg. no 14. V tired en route to 15, lost a minute I think.

Lovely day out with other BOK seniors, and frankly I will try to do more of these, as they seem to be technically easy, & if I'm honest that's what I really enjoy doing. It means faster Army runners will beat me, but whatever.

http://www.baoc.info/sites/default/files/2018/02/0...

https://www.strava.com/activities/1396023365

Tuesday Feb 6 #

12 PM

Note

Liz's birthday - walk from Severn Beach to Aust, & back a slightly inland way.

Took her out in the VW camper van, which was great fun.

Legs really tired at the end - post-NGOC still - hard to recover age 53! Hoping for BOK Army new forest Brown course tomorrow tho. No one can accuse me of "knocking it on the head" anymore! ha ha. Ha.

The walk was advertised as 7 miles/3 hours but was well over 9 miles including a bit where the maps were wrong, and took 3:20 hrs plus rests.

https://www.strava.com/activities/1394438696

Monday Feb 5 #

Note
(rest day)

Essential.

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