Training Log Archive: philm64In the 31 days ending Jul 31, 2015:
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Tuesday Jul 28, 2015 #
6 AM
Orienteering race 1:02:59 [4] 5.92 mi (10:38 / mi) +120m 10:01 / mi
slept:3.0 shoes: Mud Claw 333
HARVESTER relay - leg 5, B team race.
woke 3:10, no more sleep
Lee SHardlow had a bad run... TD3 4.5 km in 75 mins....
Jackie came in and it was gloomy / misty - dark in trees - had my old headtorch with me.
No 1 oK, then no 2 couldnt' move in the terrain (this is where Clare Howes fell) - 1min?
no 4 map / direction of planting was surely wrong? I ended up wayyy too far south.... 1.5mins.
no 5 was East of the position on map. 20secs.
no 7 - missed path junction even tho someone went up it - as it looked wrong. 30 secs.
then the problems started.... no 10, just lost concentration near circle, nothing seemd to fit - bracken - 2 mins .... no 11, easy control couldn't see it, was on elephant tracks which soon became the tracks out - 1 min
lucky on no 12, as forest so dark.
no 13 RIDICULOUS - went in on comass & paced - map didn't fit. Had to get torch out & peer at map, to finally see the ditch I was at was in fact mapped as an earthbank. passed soooo close to control.... 2 mins.
Perfect from spec control to end - terrible time!
oh well. Very poor showing from BOK, another Adams Avery clash, this event used to be prestigious & FVO & SYO were flying down etc. Now a tiny niche event. Sad.
Got back home slet 1pm - 4:45pm.
woke 3:10, no more sleep
Lee SHardlow had a bad run... TD3 4.5 km in 75 mins....
Jackie came in and it was gloomy / misty - dark in trees - had my old headtorch with me.
No 1 oK, then no 2 couldnt' move in the terrain (this is where Clare Howes fell) - 1min?
no 4 map / direction of planting was surely wrong? I ended up wayyy too far south.... 1.5mins.
no 5 was East of the position on map. 20secs.
no 7 - missed path junction even tho someone went up it - as it looked wrong. 30 secs.
then the problems started.... no 10, just lost concentration near circle, nothing seemd to fit - bracken - 2 mins .... no 11, easy control couldn't see it, was on elephant tracks which soon became the tracks out - 1 min
lucky on no 12, as forest so dark.
no 13 RIDICULOUS - went in on comass & paced - map didn't fit. Had to get torch out & peer at map, to finally see the ditch I was at was in fact mapped as an earthbank. passed soooo close to control.... 2 mins.
Perfect from spec control to end - terrible time!
oh well. Very poor showing from BOK, another Adams Avery clash, this event used to be prestigious & FVO & SYO were flying down etc. Now a tiny niche event. Sad.
Got back home slet 1pm - 4:45pm.
Thursday Jul 16, 2015 #
Note
TCA - very good , hard session.
flashed a 6a circuit on the steep boards with 51 moves. 51!!!! I was so pumped I couldn't climb for 10 minutes, ha! !
Lots of moderate problems - nothing too desperate. Felt goooood.
That's that for 6 weeks!
TTFN x
flashed a 6a circuit on the steep boards with 51 moves. 51!!!! I was so pumped I couldn't climb for 10 minutes, ha! !
Lots of moderate problems - nothing too desperate. Felt goooood.
That's that for 6 weeks!
TTFN x
Wednesday Jul 15, 2015 #
6 PM
Orienteering race (Park/Urban) 37:18 [5] +95m
shoes: Karrimor D30 Trail
BOK Urban, Pomphrey / Emerson's
Last race of the summer for me as I head off to Alps on Friday for 5+ weeks.
Started steady then felt OK towards no 2 so picked it up a bit, nothing major, but legs feeling better than yesterday, which was encouraging. Found the course easy. Only slight hesitation at no 14 post-dibbing, cost me not much time (10secs?). Expected to be tricked at some point by an uncrossable boundary, but didn't happen, the course seemed too easy to be true? But really enjoyable ! (thanks Dudley!!)
Lack of fitness really started showing on the slight inclines in 2nd half of course, and I was puffing & losing form a bit, but knew I'd be ok to the end.
Finished & said 1st place! didn't last - Cecilie again!
My run in time was so increaibly slow compared to the youngsters. I need to remind myself I'm 51 next month, and not worry about it.
Pleasing end to the small comeback "season" I've had post- 3 months hamstring tear. I'm not fast right now, but come the autumn, battle will recommence - hopefully.
http://www.bristolorienteering.org.uk/sites/defaul...
Last race of the summer for me as I head off to Alps on Friday for 5+ weeks.
Started steady then felt OK towards no 2 so picked it up a bit, nothing major, but legs feeling better than yesterday, which was encouraging. Found the course easy. Only slight hesitation at no 14 post-dibbing, cost me not much time (10secs?). Expected to be tricked at some point by an uncrossable boundary, but didn't happen, the course seemed too easy to be true? But really enjoyable ! (thanks Dudley!!)
Lack of fitness really started showing on the slight inclines in 2nd half of course, and I was puffing & losing form a bit, but knew I'd be ok to the end.
Finished & said 1st place! didn't last - Cecilie again!
My run in time was so increaibly slow compared to the youngsters. I need to remind myself I'm 51 next month, and not worry about it.
Pleasing end to the small comeback "season" I've had post- 3 months hamstring tear. I'm not fast right now, but come the autumn, battle will recommence - hopefully.
http://www.bristolorienteering.org.uk/sites/defaul...
Tuesday Jul 14, 2015 #
1 PM
Running 55:00 [4] 7.0 mi (7:51 / mi) +150m 7:22 / mi
shoes: Yellow Mud Claw
distance & time are approx.
Leigh woods run - steady pace, back along towpath, in Mudclaws (the yellow, dying 2013 pair....) then up nightingale valley, timed this bit (re-paved) - 5:10, interesting, as Nightingale Nightmare race goes up this, is over 40 mins long, yet probably about 5 mins of the race is seriously uphill. Worth knowing....
Hard day today, PayPal hacked, painter made mess of my flat's bedroom, and I had my annual diabetic eye screening which left me photo sensitive for about 4 hours - had to wear shades inside & out :( ALso found out that Lloyds have rejected me for both roles I was interviewed for 10 days ago - blessing in disguise, though.....? :)
Legs sore. Including / especially the hamstring "tear" area. Hmm. May miss Urban tomorrow now, too, as had to postpone something tonight due to rain. Bugger.
Leigh woods run - steady pace, back along towpath, in Mudclaws (the yellow, dying 2013 pair....) then up nightingale valley, timed this bit (re-paved) - 5:10, interesting, as Nightingale Nightmare race goes up this, is over 40 mins long, yet probably about 5 mins of the race is seriously uphill. Worth knowing....
Hard day today, PayPal hacked, painter made mess of my flat's bedroom, and I had my annual diabetic eye screening which left me photo sensitive for about 4 hours - had to wear shades inside & out :( ALso found out that Lloyds have rejected me for both roles I was interviewed for 10 days ago - blessing in disguise, though.....? :)
Legs sore. Including / especially the hamstring "tear" area. Hmm. May miss Urban tomorrow now, too, as had to postpone something tonight due to rain. Bugger.
Monday Jul 13, 2015 #
Note
Indoor climbing at RedPoint. With Dan, the willing victim, who I again pulverised into a blob of unclimbing lump.
Another utterly bosting session.
at least 3 6B leads; plus the 6b+ I tried last week, nearly made it in one!
Extremely light, fit, ready for real climbing, which I won't be doing in the Alps, sob!
Reckon I could "burn off" Mark3 at climbing . Sadly, I won't have the chance..... and he can wreak gory revenge on me on Wednesday night at the next BOK Urban. Tremble.
:-)
Another utterly bosting session.
at least 3 6B leads; plus the 6b+ I tried last week, nearly made it in one!
Extremely light, fit, ready for real climbing, which I won't be doing in the Alps, sob!
Reckon I could "burn off" Mark3 at climbing . Sadly, I won't have the chance..... and he can wreak gory revenge on me on Wednesday night at the next BOK Urban. Tremble.
:-)
Sunday Jul 12, 2015 #
11 AM
Running (LSD) 57:00 [3] 7.0 mi (8:09 / mi) +120m 7:44 / mi
shoes: Saucony Guide 7
At last a long, slow , solo, steady paced LSD run - in the rain! - for a big change.
I'd slightly twinged my Hamstring tear at the gig Friday nite during the encore, as I tripped slightly over a carpet (nearly crashed into Andy J Williams himself, too) (saved both of us - just!). So this hurt a bit. As did the calf that cramped badly that nite in my sleep.
Generally, tho, a really enjoyable soaking cool and relaxing / balancing run. Now for the TV & tennis & tea & fry up :)
I'd slightly twinged my Hamstring tear at the gig Friday nite during the encore, as I tripped slightly over a carpet (nearly crashed into Andy J Williams himself, too) (saved both of us - just!). So this hurt a bit. As did the calf that cramped badly that nite in my sleep.
Generally, tho, a really enjoyable soaking cool and relaxing / balancing run. Now for the TV & tennis & tea & fry up :)
Saturday Jul 11, 2015 #
Note
(rest day)
Rest day, another gig tonight, a 60th garden party. With big band.
Last night's gig awesome. Just brilliant. Bed 1:00am, HOT STAGE & dehydration meant cramp in (left) calf muscle in night - painful! Not "injured" though.
Do I really want to go back to an office job? Even 4 days a week? In 6 day's time I'm off to the Alps for 5 weeks. CAn't wait.
I enjoy my other stuff too much......?
Last night's gig awesome. Just brilliant. Bed 1:00am, HOT STAGE & dehydration meant cramp in (left) calf muscle in night - painful! Not "injured" though.
Do I really want to go back to an office job? Even 4 days a week? In 6 day's time I'm off to the Alps for 5 weeks. CAn't wait.
I enjoy my other stuff too much......?
Friday Jul 10, 2015 #
Note
(rest day)
Rest day(s) spent prepping for & playing two gigs. Tonight the big one, CD2 album launch party. Grain barge, from 8pm.
anyone fancies coming down, it's £5 & free signed (YES SIGNED!) CD for 1st 50 thru the door :)
https://www.facebook.com/events/1570774733172398/
Get in! My signature will be worth £1000s in years to come. (yeah).
anyone fancies coming down, it's £5 & free signed (YES SIGNED!) CD for 1st 50 thru the door :)
https://www.facebook.com/events/1570774733172398/
Get in! My signature will be worth £1000s in years to come. (yeah).
Thursday Jul 9, 2015 #
Note
Climbing (mostly bolts) in Cheddar Gorge with Pete , neighbour / Southville clubmate.
Ticked the whole crag! (Easter Island). one trad route (VS). Glad to get up the hardest route (6a+) 1st go - the crux being hanging off middle finger tip(right hand not left - otherwise I'd not have done it - anyone hazard a reason why .....?).
Felt great. Bang on it.
Ticked the whole crag! (Easter Island). one trad route (VS). Glad to get up the hardest route (6a+) 1st go - the crux being hanging off middle finger tip(right hand not left - otherwise I'd not have done it - anyone hazard a reason why .....?).
Felt great. Bang on it.
5 PM
Running 23:00 [2] 4.25 km (5:25 / km) +60m 5:03 / km
shoes: Brooks Ravenna 5
Easy run / loosener following climb - one lap of Vict Park.
Left calf a bit knotty towards the end , so worked on that side afterwards whilst watching tennis.
Left calf a bit knotty towards the end , so worked on that side afterwards whilst watching tennis.
Wednesday Jul 8, 2015 #
6 PM
Orienteering race (Urban) 42:12 [5] 8.29 km (5:05 / km) +55m 4:56 / km
shoes: Saucony Guide 7
BOK Urban, Chew SToke, Long, 5.8km
Very nice hard-ish pleasant reasonable run. but............
Ridiculous start - picked up Short map, was advised to get Long, did so, looked at map. And looked at it. and looked at it. Shuffled off. Stopped Looked at map. Looked again. Adam shouted at me.
I COULD NOT SEE THE START TRIANGLE ANYWHERE.
20 seconds (or 40% slower than peers)
No 2 - WTF? Am I off the map? have I turned in too soon? Where am I? I am lost. Nothing fits . luckily, a junior was milling around, asking me 102? Yes I said, and suddenly , thanks to a mother & child, & him running up towards them, I "only" lost about a minute here. Others were not so fortunate.
I'm now in 17th place.
Raced the junior resulting in v fast splits to 3 & 4, then passed Dudley's grandson (?) when he ran off map. Got into the flow, running as hard as I could, which was better than last weeks' efforts (both O & 5 / 10km races), but execution a little sluggish & missed a "gate" twice (nos 8 & 19). Can't complain much about the rest. V lucky on no 20 as was expecting a road split - in fact was a track, didn't look anything like the map was supposed to show. Losing heart, esp as obviously wasn't going to break 40 mins.
Finished OK. 4th.
Cecilie again faster by a lot, Clive only 2.5 mins ahead, Ben stopped by cows, so DQed (better that than fatal trampling); Paul "cheated" by going thru green hedge / river; Mark3 had even more "fun" at no 2 than me .
Adam was really fast.
Nice evening. Pleased-ish.
http://www.bristolorienteering.org.uk/results/urba...
https://connect.garmin.com/modern/activity/8274600...
Very nice hard-ish pleasant reasonable run. but............
Ridiculous start - picked up Short map, was advised to get Long, did so, looked at map. And looked at it. and looked at it. Shuffled off. Stopped Looked at map. Looked again. Adam shouted at me.
I COULD NOT SEE THE START TRIANGLE ANYWHERE.
20 seconds (or 40% slower than peers)
No 2 - WTF? Am I off the map? have I turned in too soon? Where am I? I am lost. Nothing fits . luckily, a junior was milling around, asking me 102? Yes I said, and suddenly , thanks to a mother & child, & him running up towards them, I "only" lost about a minute here. Others were not so fortunate.
I'm now in 17th place.
Raced the junior resulting in v fast splits to 3 & 4, then passed Dudley's grandson (?) when he ran off map. Got into the flow, running as hard as I could, which was better than last weeks' efforts (both O & 5 / 10km races), but execution a little sluggish & missed a "gate" twice (nos 8 & 19). Can't complain much about the rest. V lucky on no 20 as was expecting a road split - in fact was a track, didn't look anything like the map was supposed to show. Losing heart, esp as obviously wasn't going to break 40 mins.
Finished OK. 4th.
Cecilie again faster by a lot, Clive only 2.5 mins ahead, Ben stopped by cows, so DQed (better that than fatal trampling); Paul "cheated" by going thru green hedge / river; Mark3 had even more "fun" at no 2 than me .
Adam was really fast.
Nice evening. Pleased-ish.
http://www.bristolorienteering.org.uk/results/urba...
https://connect.garmin.com/modern/activity/8274600...
Tuesday Jul 7, 2015 #
Note
Indoor climbing at RedPoint with Dan, lodger.
Very good - felt v light & nimble, technique as good as ever. After warmup, which felt physically easier than walking up the hill to my house, easily strolled 2 6b's then did a 6b+ with 2 hard cruxes with one rest.
Then practised lead falling with Dan catching me - a beginner . Gulp. It was fine. I fell like a stone for up to 12 feet-ish.
Very pleasing form. Climbing still v much the better sport for me, I challenge "Mark3" to a session with me.
Looking fwd to CHew stoke tomorrow, though.
Very good - felt v light & nimble, technique as good as ever. After warmup, which felt physically easier than walking up the hill to my house, easily strolled 2 6b's then did a 6b+ with 2 hard cruxes with one rest.
Then practised lead falling with Dan catching me - a beginner . Gulp. It was fine. I fell like a stone for up to 12 feet-ish.
Very pleasing form. Climbing still v much the better sport for me, I challenge "Mark3" to a session with me.
Looking fwd to CHew stoke tomorrow, though.
Monday Jul 6, 2015 #
Note
(rest day)
Desperately needed.
Sunday Jul 5, 2015 #
Note
Scramble + Liz in avon gorge (Moderate), then decided to climb a 3 pitch VS which I find easy. Storms came in an hour early - my gear fell out on top pitch, leaving me run out to 40 feet (= > 80feet fall potential.....hospital), the wind picked up & we just made it to the tree at the top when the heavens opened. Soaked to skin. FOund out later that 2 people were killed on Brecon beacons - somewhere we had thought of going today for our training walk......
After a rest / change of clothes, a walk in Leigh woods in Alpine boots - both v knackered - 2 hrs 15. Followed by an indian takeaway & TV - EXHAUSTED.
After a rest / change of clothes, a walk in Leigh woods in Alpine boots - both v knackered - 2 hrs 15. Followed by an indian takeaway & TV - EXHAUSTED.
Saturday Jul 4, 2015 #
Note
Sport climbing in WYe valley (Ban y Gor) with Steve. about 7 routes from 4 to 6b+
Very steep, we got beaten up and hung on a lot of gear. Also some serious bush whacking trying to get out!
Got back to Bristol 8pm, takeaway and finally home 9:30..... I'm v tired!
Very steep, we got beaten up and hung on a lot of gear. Also some serious bush whacking trying to get out!
Got back to Bristol 8pm, takeaway and finally home 9:30..... I'm v tired!
Orienteering race (Score event) 28:48 [4] 5.1 km (5:39 / km) +60m 5:20 / km
shoes: Karrimor D30 Trail
BOK Klub champs 30 min score, Dyrham park.
only 30 mins, and very sore / tired from Towpath 10k night before.
Set off esay, found myself behind Ceclilie Anderson (I'd taken a more direct route) to the 1st one. so began a rather painful reminder of my age & lack of fitness as I couldn't close on her, got to within about 5 seconds at one point, but she was relentlessly pulling away despite her seemingly "jogging" style. I was feeling weak, unfit, in pain and with no "zip" at all..... is this old age?
Missed out one control and was then, therefore, ahead again - held her off for a bit but inevitably, me missing another, she got ahead & I was walking up the big hill and then just trundling / ready to sleep.
http://www.bristolorienteering.org.uk/results/klub...
Mark & Cecilie got them all in 28:10, I did all but 2 in 28:48. Fun, but really, far too tired for this, legs in pieces. Nice day tho , glad I went. Mini picnic. On to Wye valley immediately for some rock climbing (gulp).
only 30 mins, and very sore / tired from Towpath 10k night before.
Set off esay, found myself behind Ceclilie Anderson (I'd taken a more direct route) to the 1st one. so began a rather painful reminder of my age & lack of fitness as I couldn't close on her, got to within about 5 seconds at one point, but she was relentlessly pulling away despite her seemingly "jogging" style. I was feeling weak, unfit, in pain and with no "zip" at all..... is this old age?
Missed out one control and was then, therefore, ahead again - held her off for a bit but inevitably, me missing another, she got ahead & I was walking up the big hill and then just trundling / ready to sleep.
http://www.bristolorienteering.org.uk/results/klub...
Mark & Cecilie got them all in 28:10, I did all but 2 in 28:48. Fun, but really, far too tired for this, legs in pieces. Nice day tho , glad I went. Mini picnic. On to Wye valley immediately for some rock climbing (gulp).
Friday Jul 3, 2015 #
7 PM
Running race 40:32 [5] 10.0 km (4:03 / km)
shoes: Saucony Guide 7
GWR Towpath race 3.
Did this in 37:42 last year for an agonisingly painful Vet40 best time - my fastest since I was 29 years old (35:30-ish in 1993).
PLan was run 4:04 kms all the way, but secretly, I felt I could go 4:00 or under and break 40.
Running with Actuary (#thisgirlcan) for the first 4km, good pace, on target, just under 4 min /kms. Not finding it quite comfortable enough, though. Dropped leading lady before turn, as Mark got away (19:52 for him: 19:56 for me: another SRC guy on 19:58).
Gained on a Vet50 on way back finally latched him, and gasped in desperation (Mark pulled away and was gone, bye bye). Finally cracked at drinks station at 7.5km, and was dropped, to no man's land.
8km in 32:10 - 29:54 last year. Groan. In pain. Alone . Lost no more places, tho last km was just.... awful. 4:12?
40:32, so plan to be 3 mins slower & do 40:40 achieved. Wanted more. Wanted sub - 40. First Vet50 was 39:47. I can do this. I just need a little more time & training....
Legs buggered. warmdown almost impossible. Glad I did it!!!!
https://connect.garmin.com/modern/activity/8226411...
RESULT: http://www.greatwesternrunners.org.uk/index.php/re... -hmm not too good eh?
Did this in 37:42 last year for an agonisingly painful Vet40 best time - my fastest since I was 29 years old (35:30-ish in 1993).
PLan was run 4:04 kms all the way, but secretly, I felt I could go 4:00 or under and break 40.
Running with Actuary (#thisgirlcan) for the first 4km, good pace, on target, just under 4 min /kms. Not finding it quite comfortable enough, though. Dropped leading lady before turn, as Mark got away (19:52 for him: 19:56 for me: another SRC guy on 19:58).
Gained on a Vet50 on way back finally latched him, and gasped in desperation (Mark pulled away and was gone, bye bye). Finally cracked at drinks station at 7.5km, and was dropped, to no man's land.
8km in 32:10 - 29:54 last year. Groan. In pain. Alone . Lost no more places, tho last km was just.... awful. 4:12?
40:32, so plan to be 3 mins slower & do 40:40 achieved. Wanted more. Wanted sub - 40. First Vet50 was 39:47. I can do this. I just need a little more time & training....
Legs buggered. warmdown almost impossible. Glad I did it!!!!
https://connect.garmin.com/modern/activity/8226411...
RESULT: http://www.greatwesternrunners.org.uk/index.php/re... -hmm not too good eh?
Thursday Jul 2, 2015 #
Note
(rest day)
Needed.
INtended to do some easy bouldering in Avon gorge but torrential rain stopped it. No bad thing.
Washed out , sore, legs very tired. 2 races in 2 nights, after 4 months off? hardly surprising.
Right big toe / ball of foot hurting. Again. Why?
INtended to do some easy bouldering in Avon gorge but torrential rain stopped it. No bad thing.
Washed out , sore, legs very tired. 2 races in 2 nights, after 4 months off? hardly surprising.
Right big toe / ball of foot hurting. Again. Why?
C • Why? 1
Wednesday Jul 1, 2015 #
7 PM
Orienteering race (Urban) 45:34 [5]
shoes: Saucony Guide 7
BOK Urban, Portishead
Nice evening for it. Long for a change - 5.6km direct
Started about 90secs behind Laura Dnaiel & caught her at no 3, took a while to get away due to a silly slip at no 6.
Going well to 13 when I saw Charlotte & said hi & smiled etc which meant I missed a road junction & suddenly found yself with #thisgirlcan at no 15. Oh. then followed a chappie & Laura, who'd now re-caught me, into the wrong alleyway for 14. oops - 2 errors on one control - 1:45 lost?
Big effort to break away again from Laura, btu then Tom caught me, going fast: used him as an interval training session to totally crack away from the others & thereby caught Charles & passed him. wobble at 25 (tiring); then long uphill route to 26 showed my lack of fitness.
6th, 45:34, Adam 35!!! Tom just under 40, Mark / Matt W 42, so fine freally! should have done 43:00-ish, so no complaints.
Foot sore like last week.
https://connect.garmin.com/modern/activity/8208925...
http://www.bristolorienteering.org.uk/sites/defaul...
Nice evening for it. Long for a change - 5.6km direct
Started about 90secs behind Laura Dnaiel & caught her at no 3, took a while to get away due to a silly slip at no 6.
Going well to 13 when I saw Charlotte & said hi & smiled etc which meant I missed a road junction & suddenly found yself with #thisgirlcan at no 15. Oh. then followed a chappie & Laura, who'd now re-caught me, into the wrong alleyway for 14. oops - 2 errors on one control - 1:45 lost?
Big effort to break away again from Laura, btu then Tom caught me, going fast: used him as an interval training session to totally crack away from the others & thereby caught Charles & passed him. wobble at 25 (tiring); then long uphill route to 26 showed my lack of fitness.
6th, 45:34, Adam 35!!! Tom just under 40, Mark / Matt W 42, so fine freally! should have done 43:00-ish, so no complaints.
Foot sore like last week.
https://connect.garmin.com/modern/activity/8208925...
http://www.bristolorienteering.org.uk/sites/defaul...