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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rcro

In the 7 days ending Nov 12, 2017:

activity # timemileskm+m
  Running2 2:43:06 15.37(10:37) 24.73(6:36) 740
  Running - off road1 21:44 3.11(7:00) 5.0(4:21) 20
  Orienteering1 3:14 0.2(16:16) 0.32(10:06)
  Total4 3:08:04 18.67(10:04) 30.05(6:16) 760
averages - sleep:5

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Sunday Nov 12, 2017 #

Note
(injured) (rest day)

Reluctant rest day as ankle hurt when I woke up, so it's still going to hurt if I try to jog on it. Still plan to do Tuesday but may take the O map and do a short one on my own sticking to main paths.

Now able to look at results from races in the stupid pointless date clash yesterday (note - there's nothing at all next weekend):
148 at BOK Blaise day
128 at NGOC Knockalls day
26 at BOK Blaise night

No "winners" from that, but looks like *we* got good numbers despite only 6 BOK, 7 SWOC, and 10 HOC coming. 128 would have been a lot just 2 months ago! Might have been different if the weather was better.

As far as could tell nobody from NGOC crossed the "picket" at Blaise, and sadly only a couple went onto night-o. Again, if the weather was better would like to think more would have popped over.

Saturday Nov 11, 2017 #

9 AM

Running - off road race (FoD Parkrun) 21:44 [3] 5.0 km (4:21 / km) +20m 4:16 / km
slept:5.0 shoes: inov8 Mudclaw300 Blk/Gn2

Now I've got a usable car again can start coming out a bit more. Not really planned to go hard as spent most of yesterday driving (Hereford>Newport is quite hard when the A40 blocked, A49 shut (roadworks), A465 60 min queues (roadworks), and then once start heading towards Brecon got past Letton before the first indication that the A438 was shut too... home via Painscastle and a massive detour which I hope to never do again - but at least gave a chance to test the car).

As such, run was unremarkable, but this was the first time in a parkrun I've had to come to a complete stop not due to injury; having cleared some very slow runners on first straight, was passed by two people on dog power on long straight - but the out of control dogs started playing and got their leads wrapped up and took one of the owners down (as well as completely blocking path). They seemed ok so carried on.

Think I was negative splltting. First k in 4:23, and 2k at 8:48. Going harder second lap and gaining ground but some reserve left. Still nowhere near as fit as I have been.

GPS data is bollocks - I guess weather conditions (light-heavy rain and low cloud) didn't help, plus lots of fiddling re-setting the activity beforehand as it wasn't reading the HRM correctly. Latter seems to have been ok from about 1 min in onwards.

https://www.strava.com/activities/1270723446/overv...
11 AM

Orienteering (Knockalls) 3:14 [3] 0.32 km (10:06 / km)
(injured) shoes: inov8 Mudclaw300 Blk/Gn2

Started the orienteering early before the slopes got too slippery. Turns out the ground wasn't actually so bad.

Got 1 ok and much sooner than I expected but troubles with brash/windblow on descent to 2. Slipped on unseen wet wood 3 times in close succession, first grazed right thigh and started hurting; the third caught my bad ankle whilst my weight was going through it as I went down - suspected it would have caused a sprain and started hurting quite a lot as I got up; since not far from the car and possibly a lot more crap around the course made sense to retire and stop making it any worse.

Frustrating but think/hope its not a "bad" sprain since I didn't actually notice the sprain part happening. Could have been a lot worse in terms of injury and location, and spent the next hour or so sat in a tent with foot raised, whilst eating lots of M&S white chocolate, cranberry and ginger rocky road before anyone else finished!

Really do want to start rebuilding fitness - this is now third injury/niggle that's stopped me fully training since start of August.

GPS trace, for what it's worth - and not rubbish this time
https://www.strava.com/activities/1270723369

Friday Nov 10, 2017 #

Note

Putting slightly less rubbish into car.

Thursday Nov 9, 2017 #

Note

Clearing out rubbish from the car. There was a lot.

Wednesday Nov 8, 2017 #

6 PM

Running hills (Lliswerry) 1:30:46 [4] 15.32 km (5:55 / km) +420m 5:13 / km
slept:5.0 shoes: Mizuno Wave Rider 20

Beechwood hills with Lliswerry. Now done with no rest at the top (finally!) - so I went with group 2 and stayed at the back as descending more slowly.

2 sets of 4, with each set doing 2/3rd hill, 2/3, whole, whole + flat.
Not going for consistency, rather just a bit of a workout.
2/3s: 2:03, 2:13, 2:16, 2:20
wholes: 3:35, 3:43
whole + flats: 4:57, 4:55

https://www.strava.com/activities/1267116199

Tuesday Nov 7, 2017 #

6 PM

Running (MDC Mynydd y Gaer) 1:12:20 [3] 9.41 km (7:41 / km) +320m 6:34 / km
slept:5.0 shoes: inov8 Mudclaw300 Dayglo/Blk

MDC run on Mynydd y Gaer. Not a very exciting route with lots of road - but not many nice options from here. Very stop start so didn't get any flow going until later on. Legs feeling the terrain and long drive from Sunday still.

Had some trouble with bumbag coming undone early on, and appears HRM was registering junk for the first few k (flat 190 when I suspect it didn't go above 120!). Both ankles not doing well with the rough tonight.

https://www.strava.com/activities/1265690631

Monday Nov 6, 2017 #

Note
(rest day)

Good ankle feeling a bit sprained. Twisted it yesterday on way to 5 but it didn't hurt then - so guess it's not that bad.

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