Training Log Archive: BrandNewMeIn the 31 days ending Aug 31, 2013:
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Saturday Aug 31, 2013 #
1 PM
Road running 24:58 [3] 3.13 mi (7:59 / mi)
slept:7.0
One of those awful runs when you feel terribly unfit! Was supposed to be 25 mins on road at 8:30 so too fast too.
Drills 15:00 [1]
Hilarious lack of agility. It has been a while!
9 PM
Physio - achilles 15:00 [0]
Physio - general S&C 10:00 [0]
Physio - glut specific 1:50 [0]
Friday Aug 30, 2013 #
7 AM
Cycle commute 1:00:00 [2] 4.0 mi (15:00 / mi)
slept:7.2
6 PM
Road running 35:23 [3] 4.36 mi (8:07 / mi)
ahr:138
Oh dear, supposed to be trying to make all runs SLOW the next few weeks (8:15 - 8:30 milling is the aim). It's just so hard to judge. This was 8:06. Back from the physio, a few laps of the meadows and home.
Managed to dodge the dry needling this week. The guy in before me was less lucky, and the two ice hockey players and I could clearly hear the screaming in reception. Funny funny.
Skiving the exercises.
Managed to dodge the dry needling this week. The guy in before me was less lucky, and the two ice hockey players and I could clearly hear the screaming in reception. Funny funny.
Skiving the exercises.
Thursday Aug 29, 2013 #
7 AM
Cycle commute 1:05:00 [2] 4.0 mi (16:15 / mi)
slept:7.3
Competitve cycle on the way in. Always fun!
6 PM
Aquajogging 45:00 [3] 3.0 mi (15:00 / mi)
Swim 700 warm up, then aquajogging. 30x45/15.
Well it was going to be, but my calf started hurting after 12 reps, so I stopped. I had a bit of an epiphany in the changing rooms after. Aquajogging is really really shit. It costs me £5.80 to spend an hour getting totally weird looks, and the tedium is just like nothing else. Totally mind-numbing. Pre-woc fair enough. I wanted to keep my legs turning over quick, but this time of year icgaf. I may as well spend my rest days from running being out on my bike. Marginally worse for you, but much more fun, and better time-management wise, and much more interesting. So fun places to go on a bike starting at Edinburgh park and finishing at the commie pool 2.5 hours later for Monday, and some sort of bike reps for Thursday. Any suggestions, edinburgh bike people?
Well it was going to be, but my calf started hurting after 12 reps, so I stopped. I had a bit of an epiphany in the changing rooms after. Aquajogging is really really shit. It costs me £5.80 to spend an hour getting totally weird looks, and the tedium is just like nothing else. Totally mind-numbing. Pre-woc fair enough. I wanted to keep my legs turning over quick, but this time of year icgaf. I may as well spend my rest days from running being out on my bike. Marginally worse for you, but much more fun, and better time-management wise, and much more interesting. So fun places to go on a bike starting at Edinburgh park and finishing at the commie pool 2.5 hours later for Monday, and some sort of bike reps for Thursday. Any suggestions, edinburgh bike people?
9 PM
Physio - glut specific 15:00 [0]
Physio - achilles 15:00 [0]
Wednesday Aug 28, 2013 #
7 AM
Cycle commute 1:05:00 [2] 4.0 mi (16:15 / mi)
slept:6.0
Both kids up in the night. Lucy tried to trick me into getting up at 4. Then Lozza made me get up at 6 to play a board game wih him. Fun fun fun!
Achilles on waking - 6
Achilles on waking - 6
12 PM
Road running 30:00 [3] 3.67 mi (8:10 / mi)
ahr:142
Aggies and Forries road loop from work. Achilles ok.
8 PM
Physio - achilles 15:00 [0]
Yup, another exciting evening of physio...
Had an interesting appointment Discussed time management. Just do it, and stop procrastinating is how you get on with the necessary.
Had an interesting appointment Discussed time management. Just do it, and stop procrastinating is how you get on with the necessary.
Physio - glut specific 15:00 [0]
Tuesday Aug 27, 2013 #
12 PM
Cycle commute 1:05:00 [2] 4.0 mi (16:15 / mi)
slept:5.5
Nothing like a sick kid to take a hand grenade to your logistical plans for the day. Morning off with Lozza, then ray took over midday. Very little sleep last night.
One of my work colleagues got hit by a car today, walking to work with his headphones on. Not badly hurt, he came to work pretty shaken up, but thinking he was ok. Then someone pointed out that his sore hand wasn'tt pointing the right way. So he went to a&e and got operated on today. That's 2 people in a team of 10 that have been hit by a car. Shit things happen. Stay safe.
One of my work colleagues got hit by a car today, walking to work with his headphones on. Not badly hurt, he came to work pretty shaken up, but thinking he was ok. Then someone pointed out that his sore hand wasn'tt pointing the right way. So he went to a&e and got operated on today. That's 2 people in a team of 10 that have been hit by a car. Shit things happen. Stay safe.
6 PM
Off-road running 29:58 [3] 5.7 km (5:15 / km)
ahr:140
Round Herriot watt. Trying to stick to 8:30min miling. Tricky to judge. Achilles ok. Soleus tightening.
On waking - 7
On running - 6
On waking - 7
On running - 6
8 PM
Physio - achilles 15:00 [0]
Physio - glut specific 15:00 [0]
Monday Aug 26, 2013 #
7 AM
Cross training 1:05:00 [2] 6.0 km (10:50 / km)
slept:6.5
Not really loving the cycle as much as usual this morning. Cut it short through the industrial estate.
Did some research into rehab, and changed my plans a bit. I think I'll concentrate on keeping the pace really slow for the next four weeks, and upping it gradually. Also doing more icing, foam rolling etc etc.
Did some research into rehab, and changed my plans a bit. I think I'll concentrate on keeping the pace really slow for the next four weeks, and upping it gradually. Also doing more icing, foam rolling etc etc.
8 PM
Physio - glut specific 15:00 [0]
Physio - general S&C 10:00 [0]
Sunday Aug 25, 2013 #
Physio - glut specific 15:00 [0]
slept:7.0
Achillies inflamed today so no oing. Boo! Did some surveying and planning of the garden though, as the kids had been promised orienteering, and they wanted it.
Saturday Aug 24, 2013 #
Off-road running 38:12 [3] 6.65 km (5:45 / km)
slept:8.0
Lucy spent the morning throwing up on me, so I took her for a walk in the afternoon to get her out of the house. So by 7pm when she went to bed I went straight out. Braids golf course, and that other one too, towards mortonhall. Drive there to ensure it was all off road. Great not to smell sick. May or may not make Rannoch depending on whether i get much sleep tonight.
Achillies on waking - 5
Achillies running - 6
Forgot to stop for ninja walking. Things are perfect for the first 25mins then hings start hurting.
Achillies on waking - 5
Achillies running - 6
Forgot to stop for ninja walking. Things are perfect for the first 25mins then hings start hurting.
Physio - glut specific 15:00 [0]
Physio - general S&C 10:00 [0]
Friday Aug 23, 2013 #
7 AM
Cross training 1:05:00 [2] 6.5 km (10:00 / km)
slept:7.0
Cycle commute. Twinged R vmo.
3 PM
Off-road running 29:00 [3] 6.0 km (4:50 / km)
At Aberdour so jogged over to silver sands and did 5 laps of the playing field (grass, undulating, continual) approx 1.15k a lap, each lap 5 min. Some jogging around before and after. Drills after, in a half hearted fashion. Probably going quicker than i ought. Slightly tight soleus but vmo fine.
Achillies on waking - 6
Achillies running - 8
Soleus running - 6
Achillies on waking - 6
Achillies running - 8
Soleus running - 6
Drills 10:00 [1]
No physio today as definitely going out!
Thursday Aug 22, 2013 #
Cross training 1:05:00 [2] 6.5 km (10:00 / km)
slept:7.5 (rest day)
Cycle commute. Ray's birthday, so might skip the physio exercises and do something more exciting.
Physio - glut specific 15:00 [3]
Oh dear. Too tired to get to the blazer, so a quiet night in.
Wednesday Aug 21, 2013 #
Physio - glut specific 15:00 [3]
7 AM
Cross training 1:05:00 [3] 6.5 km (10:00 / km)
slept:6.5
Cycle commute.
12 PM
Off-road running 35:02 [3] 7.5 km (4:40 / km)
ahr:145
Around HW a bit. Achillies and soleus tightening on the way back, so walked a bit. This was useful as I was garmining the walk, and I was 15min miling easily so I think I might walk the entire MDM in a few weeks time. Should be able to and still not get timed out (7hrs 30). Alistair is right though, I need to put more thought into my training, and maybe iI should reintrodue the aquajogging...
Calf problems have gone for now. The only pain in the calf is from the soleus area, and that's the achillies.
Achillies on waking - 7
Achilles on running - 5
Calf problems have gone for now. The only pain in the calf is from the soleus area, and that's the achillies.
Achillies on waking - 7
Achilles on running - 5
Tuesday Aug 20, 2013 #
8 AM
Cross training 1:05:00 [3] 26.0 mi (2:30 / mi)
Cycle. Feeling good and fresh so going for it a bit on the way in. One of the people I passed was Oleg, so we chatted from Wester Hailes.
12 PM
Road running 34:02 [3] 7.5 km (4:32 / km)
ahr:145 slept:6.5
The longer canal run. Same as last Friday. Stopped every 10 mins for 30secs ninja walking. Calf was good, but achillies was a bit sore. I was going faster than I ought to have been, and the hard surface didn't help. I walked the last 400m or so. At least the dry needling seems to have had some effect. It was so painful.
Achillies on waking - 8
Achillies running - 5
Calf waking - 8
Calf running - 8
Achillies on waking - 8
Achillies running - 5
Calf waking - 8
Calf running - 8
8 PM
Physio - glut specific 20:00 [3]
Physio - general S&C 20:00 [3]
Too much physio stuff makes claire a very dull girl.
Monday Aug 19, 2013 #
Cross training 1:05:00 [3] 26.0 km (2:30 / km)
slept:7.0
Cycle commute. Achillies perfect this morning. Calf probably not quite good enough for running. I'll see how it is later.
Physio - glut specific 20:00 [3]
Physio - general S&C 10:00 [3]
Spoke to the physio. Ok to run tomorrow.
Sunday Aug 18, 2013 #
Physio - glut specific 20:00 [3]
slept:6.5
Calf still not perfect so just the new exercises. Think I might have to do the old ones just only every other day otherwise I'd do nothing but s&c all day.
Saturday Aug 17, 2013 #
10 PM
Physio - general S&C 15:00 [3]
slept:7.5
Trying out the new exercises. Tough.
Calf still too bad for running. It's key to wait until it is fully recovered before running to get the best out of this needling treatment so hope to get running tomorrow, but I'll not push it.
Calf still too bad for running. It's key to wait until it is fully recovered before running to get the best out of this needling treatment so hope to get running tomorrow, but I'll not push it.
Friday Aug 16, 2013 #
Note
(rest day)
I can't be 'injured' as I am limping due to treatment the physio gave me, but I'll not be running or cycling today. At least I am also too sore to do any physio exercises too.
Thursday Aug 15, 2013 #
Note
Went to the physio, who did lots of good rehab planning stuff, then put a needle in my calf and had a good rake around the sore bits. So, so painful. If this doesn't work I'll kill him. I had to leave my bike there and get the bus home, much to his amusement ('oh dear, you came by bike'. *Snigger snigger*).
Masochist!
So it's plank & tuck, side plank, and leg lift x 15. And all running should be interspersed with 30secs walk every 10mins, though as I can barely limp now, I'm not sure I'll be running for a while!
Masochist!
So it's plank & tuck, side plank, and leg lift x 15. And all running should be interspersed with 30secs walk every 10mins, though as I can barely limp now, I'm not sure I'll be running for a while!
8 AM
Cross training 1:05:00 [3] 25.0 km (2:36 / km)
12 PM
Road running 37:57 [3] 7.65 km (4:58 / km)
ahr:141 slept:7.0
Longer canal run from work. Going ok.calf gradually tightened throughout the run, but eased off completely in the 30secs I stopped to faff around with my iPod. Achillies sore initially but eased off completely after the first couple of mins. First road run for ages!
Calf on waking - 5
Achillies on waking - 6
Calf when running - 5
Achillies when running -6
Calf on waking - 5
Achillies on waking - 6
Calf when running - 5
Achillies when running -6
Wednesday Aug 14, 2013 #
Physio - general S&C 30:00 [3]
7 AM
Cross training 1:05:00 [3] 26.0 mi (2:30 / mi)
slept:6.3
Bad sleep. Cycle commute. Interesting appointment. No running as tho I was keen, 3 days in a row would not be wise.
Calf on waking - 6
Achillies on waking - 5
Calf on waking - 6
Achillies on waking - 5
Tuesday Aug 13, 2013 #
6 AM
Cross training 1:15:00 [3] 28.0 mi (2:41 / mi)
slept:7.0
Cycle commute and home via hw.
Back to work this week hence cycle commuting and inadequate sleep again...
Back to work this week hence cycle commuting and inadequate sleep again...
6 PM
Off-road running 24:00 [3] 4.4 km (5:27 / km)
Hw loop. Trying things out over different terrains. Great achillies. Calf started tightening towards the end. Pace totally crap but focussing on other things. Aiming to get myself to the stage where I can survive some proper running, eg 7min miling road runs and intervals etc etc.
Looking good for the marathon du medoc in 3 and a bit weeks ;-)
Calf in waking - 6
Achillies on waking - 6
Achillies running - 7
Calf running - 6
Looking good for the marathon du medoc in 3 and a bit weeks ;-)
Calf in waking - 6
Achillies on waking - 6
Achillies running - 7
Calf running - 6
8 PM
Physio - general S&C 15:00 [3]
Monday Aug 12, 2013 #
6 AM
Cross training 1:05:00 [3] 26.0 km (2:30 / km)
slept:7.0
Cycle commute.
8 PM
Drills 15:00 [3]
Physio - general S&C 30:00 [3]
Road running 33:10 [3] 6.0 km (5:32 / km)
ahr:134
Most pain-free run since February! Just when I though things were never going to get better. Nice one! exciting!
Home, pollock, crags, royal mile, George IV bridge, meadows and home. Pain free first 20mins. Those first 20mins felt amost normal. Gives me hope that things are moving in the right direction! Achillies fine throughout. Calf ceasing up at end.
Achillies on waking - 7
Calf on waking - 6
Achillies running - 7
Calf running - 6
Home, pollock, crags, royal mile, George IV bridge, meadows and home. Pain free first 20mins. Those first 20mins felt amost normal. Gives me hope that things are moving in the right direction! Achillies fine throughout. Calf ceasing up at end.
Achillies on waking - 7
Calf on waking - 6
Achillies running - 7
Calf running - 6
Sunday Aug 11, 2013 #
Physio - general S&C 25:00 [3]
slept:8.0
No training. Things too bad. Physio though.
Calf 4
Achillies 4
Calf 4
Achillies 4
Saturday Aug 10, 2013 #
Orienteering - training 1:30:00 [3] 11.0 km (8:11 / km)
slept:8.0
Was passing Arisaig so it was only polite to go for a jaunt. About 4k was road getting to the area and back, and a good k ploughing through bracken getting out of the lower slopes. Nice and wet on top. Great. No real o training as my map was a bit of a blurred photocopy but a run with a map.
Achillies on waking - 8
Achillies running - 5
Calf on waking - 7
Calf running -5
Achillies on waking - 8
Achillies running - 5
Calf on waking - 7
Calf running -5
Friday Aug 9, 2013 #
Note
(rest day)
Achillies on waking - 6
Calf on waking - 6
Busy day, no running.
Calf on waking - 6
Busy day, no running.
Thursday Aug 8, 2013 #
Off-road running 1:12:00 [3] 12.6 km (5:43 / km)
slept:8.0
Along the Harris heritage trail (bog), then some road, then more heritage trail (half way decent path) then a mile back to tarbet. Achillies ok, calf dire. How annoying. Self massage today again.
Achillies on waking - 7
Achillies running - 6
Calf on waking - 6
Calf running - 3
I think the road is not so bad for it as I initially thought. Am probably going to start aquajogging a bit again on Monday...
Achillies on waking - 7
Achillies running - 6
Calf on waking - 6
Calf running - 3
I think the road is not so bad for it as I initially thought. Am probably going to start aquajogging a bit again on Monday...
Wednesday Aug 7, 2013 #
Off-road running 32:00 [3] 4.6 km (6:57 / km)
slept:8.0
A long story but I had to run half an hour without any lunch, at 3pm to get the campervan. Undulating and very boggy coastal path in my mizunos, which soaked up the bog nicely.
Achillies on waking - 6
Achillies when running - 6
Calf on waking - 6
Calf when running - 5
Achillies on waking - 6
Achillies when running - 6
Calf on waking - 6
Calf when running - 5
Tuesday Aug 6, 2013 #
Off-road running 51:00 [3] 9.1 km (5:36 / km)
slept:8.5
From our van at eorpie sand dunes, Lewis around the lighthouse, past the Iron Age fort and back on the road. Stopped running after sheltering in a ditch for a few mins when avoiding a dive bombing seagull. Nearly back, and calf was stiffening up.
Calf started cramping / aching after about 20mins. Kept going though. This gently undulating slightly boggy short grass terrain is perfect for the achillies. Calf didn't get worse when I hit the road. In my mizunos, so a bit slower than x talons, but kinder on the road sections.
Achillies on waking - 6
Achillies when running - 7
Calf on waking - 6
Calf when running - 4
Calf started cramping / aching after about 20mins. Kept going though. This gently undulating slightly boggy short grass terrain is perfect for the achillies. Calf didn't get worse when I hit the road. In my mizunos, so a bit slower than x talons, but kinder on the road sections.
Achillies on waking - 6
Achillies when running - 7
Calf on waking - 6
Calf when running - 4
Monday Aug 5, 2013 #
Off-road running 30:00 [3] 5.5 km (5:27 / km)
slept:7.0
Squeezed on the morning sailing to stornoway, and had a nice tour. Ran around the butt of Lewis, windiest place in the uk, and it was but it was also lovely too. Both here and fort George would make unique but incredibly dangerous XC courses. Short grass, slightly marshy, rolling hills, great, but calf was a bit sore:-(
Achillies on waking - 5
Achillies running - 6
Calf waking - 7
Calf running -5
Guessing time and distance.
Achillies on waking - 5
Achillies running - 6
Calf waking - 7
Calf running -5
Guessing time and distance.
Sunday Aug 4, 2013 #
Note
(rest day)
Achillies -4
Calf - 7
Calf so much better but not perfect. It certainly helps the achillies. Achillies not terrible but not great either, so rest day - eating ice cream and going around fort George.. We are parked up near Ullapool, hoping to get on the Stornaway ferry tomorrow. It'll be peat bogs for me for the next few days.
Calf - 7
Calf so much better but not perfect. It certainly helps the achillies. Achillies not terrible but not great either, so rest day - eating ice cream and going around fort George.. We are parked up near Ullapool, hoping to get on the Stornaway ferry tomorrow. It'll be peat bogs for me for the next few days.
Saturday Aug 3, 2013 #
Orienteering - race 1:44:00 [3] 11.4 km (9:07 / km)
slept:7.0
Achillies was pretty sore when flexing my foot first thing, so I decided I definitely wasn't going to start today. But by the time we'd got breakfast sorted it felt a little better, so I decided I'd go to the start, pick up the map, and do a bit of training.
It was quickly apparent that, with second start of the day, even a halfway respectable result would not be possible in such a braken-fest. This was good, as it stopped me feeling even remotely competitive. The first 5 controls were really not very pleasant. Tussocks all the way. But something happened around 5 that made the area really really nice (maybe it was the heather getting shorter, the ground less boggy, and not having such a big hill). 6 and 7 were cool. I had company now though. The Belgian lying 2nd on the 6 day had had to have an early start as she had a flight to catch. Unlucky! Anyway, we were chatting and then I told her to run on as I was just jogging. It must have totally pissed her off then that I kept accidentally catching her up as she made mistakes.
I was just punting around, orienteering very scrappily. It was such a fight to get down the hill through tthe spectator control it was hilarious. After that I thought that I may as well do the last loop, and finished eventually.
It was fun - a bit of an epic adventure. I have a new respect for those that start first in the jk etc. what is the point? But thanks guys for taking the hit for me!
Dread to think how sore the achillies will be tomorrow. I might run on it anyway, as the very worst morning this week was the morning after the rest day.
Achillies on waking - 4
Calf on waking - 8
Achillies when running - 5
Calf when running - 6
It was quickly apparent that, with second start of the day, even a halfway respectable result would not be possible in such a braken-fest. This was good, as it stopped me feeling even remotely competitive. The first 5 controls were really not very pleasant. Tussocks all the way. But something happened around 5 that made the area really really nice (maybe it was the heather getting shorter, the ground less boggy, and not having such a big hill). 6 and 7 were cool. I had company now though. The Belgian lying 2nd on the 6 day had had to have an early start as she had a flight to catch. Unlucky! Anyway, we were chatting and then I told her to run on as I was just jogging. It must have totally pissed her off then that I kept accidentally catching her up as she made mistakes.
I was just punting around, orienteering very scrappily. It was such a fight to get down the hill through tthe spectator control it was hilarious. After that I thought that I may as well do the last loop, and finished eventually.
It was fun - a bit of an epic adventure. I have a new respect for those that start first in the jk etc. what is the point? But thanks guys for taking the hit for me!
Dread to think how sore the achillies will be tomorrow. I might run on it anyway, as the very worst morning this week was the morning after the rest day.
Achillies on waking - 4
Calf on waking - 8
Achillies when running - 5
Calf when running - 6
Friday Aug 2, 2013 #
Off-road running 20:00 [3] 3.5 mi (5:43 / mi)
Orienteering - race 44:09 [3] 6.8 km (6:30 / km)
slept:9.0
Woke with a cold and sore achillies. Bummer.
Six day day 5. Roseisle.
Nice, this course suited me better than other days. Could see further. Biggest mistake was 20secs at 7, going down the wrong re-entrant, and bumping into 18 was lucky - I was expecting it to be 100m further on. Caught someone at 7 and she followed the whole way to the finish which was mega irritating, but I practiced trying to ignore her.
Achillies on waking - 5
Calf on waking - 8
Achillies running - 6
Calf running - 6
11.3k of tough Scottish forest with a cold and a slightly deteriorating achillies is probably unwise tomorrow, but I'll start it and see how it goes.
Six day day 5. Roseisle.
Nice, this course suited me better than other days. Could see further. Biggest mistake was 20secs at 7, going down the wrong re-entrant, and bumping into 18 was lucky - I was expecting it to be 100m further on. Caught someone at 7 and she followed the whole way to the finish which was mega irritating, but I practiced trying to ignore her.
Achillies on waking - 5
Calf on waking - 8
Achillies running - 6
Calf running - 6
11.3k of tough Scottish forest with a cold and a slightly deteriorating achillies is probably unwise tomorrow, but I'll start it and see how it goes.
Thursday Aug 1, 2013 #
Orienteering - race 33:28 [3] 4.7 km (7:07 / km)
slept:9.0
Woke to an unhappy achillies. I don't understand it! Did nothing yesterday. Maybe I need to just do an hour hard in very soft terrain every day...
Anyway, the course. WRE. Day 4 of the 6 day. Thankfully the euromeeting people agreed to me not wearing GPS. I am on holiday, and my ability to navigate competently is on holiday too. They gave it to riina instead.
So number 1 made a 20-30 sec mistake, number 2 too high, 15secs. Number 3 didn't see the track option and faffed in the green at the start -25 secs. 4 ok not feeling too fit. 5 dire - v poor bearing 15. 5-6 started navigating 6-7. Realised half way and corrected myself without losing much more than 10secs, 7 fine. To 8 I rushed and didn't see the track option. And got confused being thick half way. Lost loads here. 1 min. The rest I was fine but downhearted and weary I sort of gave up. Not really in the mood for a high quality elite race half way through my holiday. Still, the biggest mistake was 1min, which compares well to 12 min day 1, 6min day 2, 4 min day 3. Getting there maybe. Pushing too hard and not letting the orienteering happen. Not in the right frame of mind. Something I know I have to work on.
Achillies on waking - 4 (FFS!)
Calf on waking - 8
Achillies running - 4 (jolted it badly)
Calf on running - 8
Anyway, the course. WRE. Day 4 of the 6 day. Thankfully the euromeeting people agreed to me not wearing GPS. I am on holiday, and my ability to navigate competently is on holiday too. They gave it to riina instead.
So number 1 made a 20-30 sec mistake, number 2 too high, 15secs. Number 3 didn't see the track option and faffed in the green at the start -25 secs. 4 ok not feeling too fit. 5 dire - v poor bearing 15. 5-6 started navigating 6-7. Realised half way and corrected myself without losing much more than 10secs, 7 fine. To 8 I rushed and didn't see the track option. And got confused being thick half way. Lost loads here. 1 min. The rest I was fine but downhearted and weary I sort of gave up. Not really in the mood for a high quality elite race half way through my holiday. Still, the biggest mistake was 1min, which compares well to 12 min day 1, 6min day 2, 4 min day 3. Getting there maybe. Pushing too hard and not letting the orienteering happen. Not in the right frame of mind. Something I know I have to work on.
Achillies on waking - 4 (FFS!)
Calf on waking - 8
Achillies running - 4 (jolted it badly)
Calf on running - 8
Off-road running 10:00 [3] 1.0 km (10:00 / km)
Warm up and down