Bike27:55 9.73 km (2:52 / km) +98m2:44 / km ahr:132 max:149
11 AM
Orienteering40:00 [3] shoes: Brooks Pure Grit 5 (Black + Re
Urban at Bughtlin. Part one of a 2-part event (I didnt do the second part)
Stuff ups a plenty.Some from :
1. not seeing enough detail on map
2. being distracted by conversation with others
3. not planning ahead, especially on control exit
One short of last on my course. Apparently I'm now an M40, so was supposed to run course 2. Considering how short urban tend to be there's nae chance that will happen wilfully. Possibly a different thing in the forest when the distance means a 90 minute-plus slog.
Progress with R leg / knee seems to be going backwards! Back to sudden collapse on SL squats, climbing stairs etc
Last physio session I was told to ease off the SL Quad extensions (as not a 'closed chain' exercise), but it now seems as this was the main cause of previous improvements (now lost). So back into them, to see if it helps get the R leg back on track.
Movement drills
SL Box Steps
SL Quad extensions (3x30x10kg)
SL KB Deadlifts (3x30x16kg)
Chin ups (Band assisted) + 'Waiters' (3 rounds x10 reps)
SL Quad Extensions (3x20x20kg - 75% movement range to avoid quad collapse)
Stretches (esp quads)