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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: philm64

In the 7 days ending Jan 21:

activity # timemileskm+m
  S&C2 2:00:00
  Running2 1:24:38 10.84(7:49) 17.44(4:51) 194
  Orienteering2 1:00:38 5.48(11:04) 8.82(6:52) 288
  Cycling1 50:21 11.04(4:34) 17.76(2:50) 106
  Swimming1 25:00 0.51(49:04) 0.82(30:29)
  Total8 5:40:37 27.86 44.84 588

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Monday Jan 21 #

Note
(injured)

Back Flare - 6/10, painful getting up

Massage at Liz's (finally persuaded her ). Worked on lumbar spine & QL's. seemed to help a bit.

Note

HELP !

SHALL I BUY AN SIAC?

I am about to enter POM 2019.

When entering , they ask for SI no. i'm still using the old one I've had for literally ages. The one i conveniently "lost" prior to the BOC relays champs in 2016 (that, urm, BOK won....).

Do i upgrade? And where from - the SportIdent Site?

SI rental is only 1 euro per day in POM, mind.....

thanks.
4 PM

Cycling 50:21 [4] 17.76 km (2:50 / km) +106m 2:45 / km
(injured)

Cycled. Out too late; getting gloomy - hmm.

went up the ghastly segment Ifor recommended. In Stoke park. Ouch! then felt good for most of rest of ride, 11 miles so a bit further than usual, 10 miles always seems to be 45 minutes.

I did try on a couple of segments, got PR's, but dont' want to get sucked into this....

RH lower back more painful - good? Cos of Liz's treatment? Not sure....

https://www.strava.com/activities/2094048453

Sunday Jan 20 #

11 AM

Orienteering race 47:38 [3] 6.88 km (6:55 / km) +253m 5:51 / km
(injured) shoes: VJ Integrators

Back flare - 6 or 7/10, v painful getting up. No rehab yesterday - hmmmm. I can't be lazy about this!?!?!

NGOC galoppen Blakeney hill, cold. Did Blue 5.7k / 220, as i have more excuses than you can throw a shitty stick at. 47:38 / 1st.

Nice area, nice time of year, visibility good. no 2 was a huge slog, leaving me puffed out & glad not to be on Brown!

error on no 8 which will be voided anyway, as the code was wrong (this affected Brown as well); I overshot & was distracted anyway by the reams of middle aged blokes (with type 2 diabetes .... hang on ... that's me) having committee meetings about whether the code was wrong. Scott showed up (on Brown) & we didnt' mess about - punched it & moved on.

Aware of my ghastly hernia for some of the race - maybe cos i talked about it beforehand. (even getting it out - nice).

Last 5 controls an utter joy - running freely through clear woods on rough compass & nailing the lot. well inside my target "winning" time of 50 mins as a result.

Warmdown 13 mins with map, as feeling a little guilty at my shameless domination of the Blue when older gits like Clive still go out on Brown & get hammered by - in particular - an unstoppable Pete Ward. But my back was complaining the WHOLE time....

the Blue course was apparently the nicest of the day, and i have to say, it was a lovely course!

Result http://www.ngocweb.com/results/results_19/G1res.pd...

RG https://www.ngoc.routegadget.co.uk/rg2/#122&ro...

https://www.strava.com/activities/2092054683
12 PM

Orienteering 13:00 [2] 1.94 km (6:42 / km) +35m 6:09 / km
(injured) shoes: VJ Integrators

WD with map, looking at "features" and not remotely looking at anything human. Back not happy. However, I was.

https://www.strava.com/activities/2092054763

Saturday Jan 19 #

Note
(injured) (rest day)

Was vaguely intending to cycle 10 miles with some hill reps, etc, or something, but in the end, had a day off basically everything.

Friday Jan 18 #

11 AM

S&C 1:00:00 [3]
(injured)

TCA indoor bouldering with Liz , Nellie & Jenny

Pretty good, new shoes & slipped off a few times.

Good overall session with 2-3 circuits as well. Cold, so didnt' really give it 100% due to injury worries

LH hip/buttock sore afterwards :-( (Flare 6/10 in morning - painful, but eased with floor stretches)
4 PM

Running 30:41 [3] 6.44 km (4:46 / km) +76m 4:30 / km
(injured) shoes: Brookes Ravenna 8

Steady glutey-run - 4 miles - over Stoke Park

Went ok, felt nicer than last 3 runs, despite considerable pain in LH buttock. One big hill (steps) then cruise over grass of Pur Down. No ill effects from climbing earlier. Cold! hat - gloves.

https://www.strava.com/activities/2087225878

LH buttock now worse than it was this morning. Hmmmm.

Thursday Jan 17 #

12 PM

Swimming 25:00 [3] 0.82 km (30:29 / km)
(injured)

Back flare - 7/10. Very painful getting out of bed.

Moved room at 2:40am as bitch upstairs decided to hoover the bedroom above mine.

Swimming (backstroke & front crawl supposedly good for bad lower back, said osteopath) - 32 - 34 lengths, or 800m+, mostly backstroke - crawl- breaststroke - crawl - short rest.

Bought new iPhone 2nd hand. £100. Pricey error. Sigh.

Wednesday Jan 16 #

Note
(injured)

Flare 8/10 first thing. Utter agony getting out of bed. (slept in bed, not sofa, as Tim down again)

Its not just running- I can't go on like this much longer in life. Constant frowning in pain, energy low, mood low

Back pain is horrible.
11 AM

Running 53:57 [3] 11.0 km (4:54 / km) +118m 4:39 / km
(injured) shoes: Brookes Ravenna 8

Despite awful back, steady run on Pur down / stoke park (soft grass).

Not good, & felt awful (unfit). Stuck it out. Nothing pulled. Ran over where my RH hamstring tore on Xmas day. Couldn't see any obvious "hole" I could have put my foot into. This time, nothing pulled. Whatever. (I'm trying to "engage glutes" - which will take time to re-learn; I do feel quite susceptible to pulled calves/hamstrings etc as I do this, though....).

Deaf in one ear. Back really bad. Mobile broken. What a fun week I'm having.

https://www.strava.com/activities/2082435355

Tuesday Jan 15 #

Note
(injured)

Note: Saw GP.

My huge swollen stomach is basically a type of hernia, and obviously a result of the total cutting through of my stomach wall in July 2017. I'm still weak there, & there's no way I will ever fully recover (at my age). Yes i do situps , Yes I plank. It can't repair it fully.

He took my back pain seriously & has ordered an MRI scan as well as blood tests.

Any ideas of repairing my herniated stomach with another operation is COMPLETELY unacceptable to me, so assuming it doesn't get worse, i will simply have the most horrid abdomen in British orienteering.(as the swelling is offset by my half-shrunken chest in most unattractive style).

#undateable

I'm proud that i can hold my core together on steep climbing ground. Let's hope that one day, loads of intestines don't come spilling out of me as I hang there..... #funfunfun
12 PM

S&C 1:00:00 [3]

Slept : sofa. Back/hip flare: 4/10

Indoor bouldering climbing at Bloc, 1st time for a while

Went ok - tried new shoes (that i've had for 18 months & not worn yet) - was good, only slipped off once!

Felt strong & light but hip/buttock complained a bit later on when doing harder sustained circuits.

Also flashed a 6a problem. Rare. It suited me - big winged holds in very steep ground, big spanning moves. Still fairly chuffed tho.

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