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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: philm64

In the 7 days ending Feb 25:

activity # timemileskm+m
  Running3 1:58:45 15.49(7:40) 24.93(4:46) 369
  Orienteering1 49:24 5.59(8:50) 9.0(5:29) 100
  Total4 2:48:09 21.08(7:59) 33.93(4:57) 469

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Sunday Feb 25 #

12 PM

Orienteering race 49:24 [5] 9.0 km (5:29 / km) +100m 5:12 / km
shoes: VJ Integrators

SBOC Pembrey Short brown, 7.8km , UKOL Level B.

Lovely but v cold day. Prepped by doing masses of stretching etc on RH hamstrings, / hip/ to avoid calf knotting, all afternoon/evening yesterday. Delighted to say, this worked. Calf - no pain.

Dobs a "mistake" (dry underfoot). but they're my best shoes now, so.....

I loved this course, but I have to admit, that when i picked the map up & saw no 1, of Orange / BOK summer urban park series standard, i smiled. Beaten to no 1 by Gebbett though! :)

Most of course was fine, GG caught me (he was only training, after winning at 10:30pm the night before - he didn't dib the controls) and it was amusing seeing him actually banana on my no 5. He pulled away, but I had a small "tow" for a few minutes.

Red standard leg to no 9, then some nice forest - loved it briefly (esp. no 11 & 12 where i was matching Megan) until I blew up by running too hard on the paths. Lucky to keep my shit together on nos 13, 15 & 16, but I did. Just. Very buggered here, to finish.

I was faster than most (all?) M45 & M50, but only cos they were knackered from the night champs. Or had (conveniently) got older (Quentin , Clive on Blue). Megan put me in my place (45 mins), but that's OK (So did an M18).

Saturday Feb 24 #

9 AM

Running race 22:53 [4] 5.03 km (4:33 / km) +62m 4:17 / km
shoes: Brookes Ravenna 8

Eastville Parkrun, ran with Sian Jones, paced her to a course PB. 22:54.

Annoyingly, as I jogged off afterwards, my LH calf seemed to be knotting. I did some stretching of the hip/hamstring after & throughout the day; hope it settles down & doesn't knot in Pembrey tomorrow.

Proper knackered up the last hill. Not sure the last descent & last hill were any slower than when i did 19:59 2 weeks ago. Sian easily outsprinted me. - 69th; Charlotte Bermingham (UBOC) 35th!

Friday Feb 23 #


Felt rough first thing - was awake at 4am with the same stomach issue I had around new year - from overdoing the run yesterday, no doubt.

Indoor climbing with Clio at UCR. All good. Up to 6a+ now. Goooooood.

Thursday Feb 22 #

4 PM

Running 55:51 [4] 11.67 km (4:47 / km) +176m 4:27 / km
shoes: Brookes Ravenna 8

Eastville park, fishponds, oldbury court , frenchay, home. Got slightly confused south of the river early on. Many places I still don't know round here.

slightly annoying LH thigh - bothered me a bit on tuesday too. Not sure why - seems a bit random.

last 2-3 km seemed quite tempo-ey. Sadly, as i eased right off , after 11km (had planned 11km tempo), I became very uncomfortable & barely got back "in time".

Still v tired - think the flat renovations etc are all taking their toll on me. But my running pace suggests I'm on track.

Another one in the bag anyway.

Wednesday Feb 21 #

(rest day)

Saw Physio for knackered LH shoulder - seemed good. No worries re. climbing.

Slept again in Clifton flat; full on day at flat. Kitchen done; bathroom nearly done; several errands etc

Anyone who has a physical job *and* is a fully trained runner/O-er has my admiration - I couldn't do it.

Mind you, I'm very old.

Tuesday Feb 20 #

4 PM

Running 40:01 [4] 8.23 km (4:52 / km) +131m 4:30 / km
shoes: Brookes Ravenna 8

Set out for an easy 4 miles (Pur Down/Stoke Park), but things felt OK - even did a proper segment attempt. 5 miles.

Stiff etc, but otherwise good sign of recovery from Sunday's massive effort.

Geeks may like to see the leaderboard on the segment.

Monday Feb 19 #

(rest day)

Tired / sore.

Slept at Clifton flat again (blissfully quiet); kitchen & bathroom now both ripped out. Moving a load of scrap kitchen debris down & out to car / tip. Back hurts.

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