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Attackpoint - performance and training tools for orienteering athletes

Training Log: philm64

In the last 7 days:

activity # timemileskm+m
  Orienteering1 56:16 6.06(9:17) 9.75(5:46) 206
  Running1 51:10 4.64(11:01) 7.47(6:51) 308
  Total2 1:47:26 10.7(10:02) 17.22(6:14) 514
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Friday Nov 16 #

11 AM

Note

Indoor roped climbing at UCR. With Katrina again, the small young ME person.

Really good. Tried a few 6b+'s , and didn't succeed properly on any of them, but felt great & learned from the hard moves I failed on initially.

Coming into form nicely now. Roll on Spain in 4 weeks! A few races before that tho. Just need to maintain fitness on the wall.

Thursday Nov 15 #

Note
(rest day)

Booked appt with Osteopath for a week's time.

Wednesday Nov 14 #

12 PM

Orienteering race 56:16 [5] 9.75 km (5:46 / km) +206m 5:13 / km
shoes: VJ Integrators

MLS army event, Perham Down (as Caddihoe day 1) - nicer day today.

Was supposed to be doing Score (1 hour), but when I saw how far "Blue" was (8.6km / 180m), I thought that would do me.

BLUE? - Short Brown, more like. Decided on a whim to use thumb compass, for a change.

Farce at no 3 - easy control - no sign of it. Colin Dickson arrived. He lost more time than me. I lost 2 mins. Just no sign of a "hide" in the circle - increasing figures of 8 eventually found it. Sigh.

Here's the GPS superimposed on the map:
https://www.facebook.com/photo.php?fbid=1015689935...

generally going quite straight today, as terrain training.

No 10 - 30-45 secs - hit path exactly at right point but distracted by woman & a dog - silly.

Clean from there; Orange standard. I won the course but was behind John Simmons until no 7 !

https://race-results.info/2018/20181114mlsp/?page=...

https://www.strava.com/activities/1964444696

Tuesday Nov 13 #

12 PM

Note

Re. Winchester Urban
Nick Barrable has stepped in on messenger.
"It needs to be fair and seems like that control crossed the boundary"

" It isn't a treasure hunt. And although emit touch free is good, they must be accompanied by a full sized kite as per the rules."

I think leg 2 should be voided. New comments (& Nigel Bunn has contributed too - he was disqualified for failing to see the 2 dimensional EMIT pad inside the tree) (having successfully navigated at speed to the centre of the circle):

https://www.facebook.com/phil.murray.712/posts/101...
7 PM

Running (hill reps) 51:10 [4] 7.47 km (6:51 / km) +308m 5:41 / km
shoes: Mizuno Wave Harrier 3

BOK Tuesday training, Clifton downs, Goat Gully hill reps.

Utter agony.

6 reps up goat gully, on scree, in dark. each effort was about 2 minutes, and was probably 40m climb-ish?

Owain decided to turn up, and Will Hirst, son of Chris. They both disappeared at the start of each effort. With Owain completely disappearing shortly afterwards. I was in 3rd on every one, generally battling away with Tereza Maria Rush, who was putting in a decent effort too.

Jog back round Downs felt good- recovery seemed good, so hopefully - I just need to do more of this. Despite the intense, excruciating pain.

It appears Garmin connect gives the right climb, Strava less so. No idea why this is. Sigh.

https://connect.garmin.com/modern/activity/3159290...

https://www.strava.com/activities/1963108443

Monday Nov 12 #

3 PM

Note

UCR indoor rope climbing with Clio

Good - light - nimble. Tried a 6b+ which was fun, but i did not manage it until I'd worked it & failed a few times. Crux was nails - top end 5c/ low end 6a? (my pb. tech grade, ever, is 6a) (i will NEVER do 6b tech) (unlike Ifor's brother?)

I went on to onsight a steep 6b, & finish a 6b I'd wimped out of a couple of weeks ago, so pleased. Clio binned it off early due to injured fingers. I bouldered alone for a bit, packing it in when a 12 year old girl arrived & starting burning me off. O..... K...... (this is what happens, people).

Lower back sore.

Cycled there & back. 6 mins there, 8 mins back.

Keen to run again now.

Sunday Nov 11 #

11 AM

Note
(rest day)

Total refusal last night & this morning for Oldbury court. Slept til 9:30! Woke with sore lower back & sore inner knee.

Cycled over to OC later to see BOK, & all had gone well.

Cycled a bit more on my newly-serviced bike, probably 45 minutes in total. Felt good. Think I should start incorporating a bike ride into my weekly training, like Chas. I'm sure the impact of running (including O events, with steep descents etc) is making my back worse.

But today was not really about me.

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Injuries

R KneeImpact wound / trauma143+days
TorsoLower Back Pain152+days
KneeLigament tear160+days
L TorsoLower Back Pain257+days
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I live in Bristol. I have three hobbies: Running/ Orienteering, Rock climbing, and guitar playing (I'm in a function band, upthefunctio.co.uk). I'm also in SPOOK. I work sometimes freelance at Lloyds bank in Bristol but mostly retired really. I'm generally fit these days, though suffer from variable health, I have Polands' Syndrome, and had M.E./CFS from age 33 - 40 (43 for purposes of sport). I also had major surgery on my upper intestines in 2017. I love music & travel, and mountaineering.

  • Apr 19, 2019 [21w, 6d]: Y - JK 2019

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