Training Log Archive: O-ing

At physio. R leg is much better, but still a bit sore/dodgy. Hopefully that will be enough to get me through the Oz Champs: and hopefully again that it is technical enough so that not having been for a training run in over 3 months won't matter too much.

C • Amiens ... 1

Normal session, with 240 on the mat; 30 hammies off the wonder chair; usual 200 on 3.25 on the reformer, 200 hundreds, usual arms, legs and more slidies 2x20 narrow, 20 wide, 20 lunges.
A chink of light at the end of the tunnel - physio attacked my right leg yesterday and managed to transfer the pain from the achilles to my calf. So I'm not limping today and may be able to run Saturday!

Event: Australian Orienteering Championships 2016
 

Griffith University, Gold Coast. M60, 2nd. Tricky sprint and couldn't read the detail in some vital parts. Went for a run-through and ran down a corridor to a set of toilets on the way to 3, no way out. U-turn and went back out but still couldn't see how to get through on the map or in real life. So went around. Another couple of instances of similar inability to see the detail, but not as costly. Had trouble finding the start triangle too - should have been prepared to turn the map right way up, with the tartan track on the left.
So 10 starts in the Aus Champs Sprint - 10 podiums - 4 wins, 3 2nd and 3 3rd.
Running wise went OK, but lack of training showed in sub-standard speed. L knee fine (kinesis taped). R achilles flared up in the last 500m and rendered me a cripple after - can't walk without pain. Luckily didn't enter the Relays, but does not look good for next weekend.
Tale of the Winsplits:
-10 seconds: Confusion at start - couldn't find start triangle; couldn't see way through to left
-10 seconds: leaving 2, trying to work out route to 3 - difficulty reading detail
-10 seconds: missed ramp access to straighter route to 3
-30 seconds: on way to 3 ran down a throughway to a toilet block (not on map). Back out but couldn't see throughway stairs on the map (partly under circle for 9 and a contour) or in terrain. Now 6th and 1 minute down after 4:43!
-5 seconds: couldn't read stairs access to 7 - thought it was probably OK but couldn't be sure on my glimpses at the map.
-10 seconds: 100% my mistake; misread the map and went down the wrong path
-5 seconds: leaving 9, again couldn't read stairs access on the map, so went around
-10 seconds: hesitation on the way to 11. Basically ran straight to it, so Ted gaining 14 seconds here is strange (23 to 37). EDIT. Not that strange. It was 100m so Ted ran it at 3:50 pace where I was 6:10 per km.
Fastest to the finish from here but only got that 10 seconds back from Ted so lost by 42.
Total time loss - 1:30.

Encouraging warm up, no pain in L knee or R achilles.
No warm down - R achilles locked up, sore could not walk without a limp.