Training Log Archive: philm64

Event: BOK Regional Event
 

In the spirit of AP, my left buttock is now killing me, and my lower back meant I struggled to stoop under branches etc. there's always a price to pay!

I need a break.

BOK Stock Hill Brown coure, 7.5km/165m Level C

Good event, good course; good map. Worthy of a proper write up.

Started one min behind Laurence T. & about 3 mins after Mark S. Slow on no 1, but 2 & esp. 3 were good & I caught Laurence.

Stupidly went west on track S. of no 3, to path to "semi open by road" which was awful - gorse, then vile tussocks. 90 secs lost. By the time I'd fought my way to no 4, (OK attackpoint!), Megan was on me & past, she banana'd slightly to no 5 which helped me, I dropped into it & "followed" her onto the planting direction slow run.

Idiotically turned right (south) at path, realised quick (10secs?), then good line down to no 6, knew from watching Owain & Olly mess it up earlier which was the best car (yes, car) to attack from, spiked ;-) (This is "why" I "beat" Clive).

no 7, finally re-caught Laurence. Then messed up no 8 - re-entrant? Hmmm. Laurence back with me, but I just pressed on and deliberately didn't look round. All good then til the mire of the rough open crossing to 16, and Mark S appeared before me (handily finding the flag for me) (like Ben Mitchell, I felt unnerved by extra depressions here....) - I suspect he thought, "Where have you been, Mr Murray?" Got into a good happy "flow" thru 17-21, all great. Yay!

22 - got lucky, as not sure that was right? then 23 , 24 , fine, hoping for sub-60, then could not find last control !!!! - as had no plan, & no visualisation of the place. 90 secs binned & outside an hour finishing time. Initially pissed off.

Expected Clive 52, Ben M 45, Chas 54, Pete W, 51, or something - Ben delivered (as did the other Ben M), but I was actually slightly faster than Clive & only 2 mins behind Chas - had i not messed up no 25, he'd still have narrowly had me......... BUT NOT necessarily, if I'd had SIAC....

Good day out . knackered & freezing and not the best of runs, but time on Stock Hill is never time wasted. Despite experiencing the enormous endless wide chasm that is now the gap between me & the likes of Ben & Megan (& Adam & BenM.....!)...... :-) Kudos to Ben Maliphant, great to see him back.

10th out of 55; 2nd M55, Clive 3rd M55 ;-)

RG https://www.bok.routegadget.co.uk/rg2/#171&rou...

https://www.bristolorienteering.org.uk/sites/defau...

https://www.strava.com/activities/2107122178

C • Dsq 2

C • Where have you been Mr Murray. 4

FoD Dean cycling (MBK) with Charlie - Ifor was coming but his van broke down in Chepstow. Mild but getting wetter.

Pedal a Bike away - Blue circuit. Found it hard . Bike not up to it. Nor was I! Fun tho - and looking at the ex-orienteering area Sallowvallets (RIP) was nice - love the FoD. https://pedalabikeaway.co.uk/trails/mountain-bikin...

Charlie had to wait for me a few times. Punter!

Good fun tho & Charlie set off on Red circuit whilst I warmed down on the babies' track. Back took a battering during the bumpy bits , but seems no worse (ie. still pretty grim) afterwards.

https://www.strava.com/activities/2104560680
w/d https://www.strava.com/activities/2104560612

+ 5 mins either way from parking.

JK 2014 Day 3 course with Charlie - 8.7km 160m

Fun,. shadowed Charlie for a bit then did 9-8-7 in reverse order & avoided him so as to actually do my own nav.

Quite tussocky . Very good workout, good compass & tussock practice. Hamstring niggly, back iffy, but not show stoppers. Missed last 4 controls (sprint finish bit).

https://www.strava.com/activities/2102455842

Back v sore in morning.

Band cancelled & needed a run, so Tim & I set off for 30 mins steady. Not sure if the pace was steady, but I was out of breath on the long drag up hill kms 2-4.

https://www.strava.com/activities/2100772743

Sore from last night. Back bad but no worse than usual.

Had hoped to swim (too lazy / tired) &/or jog with Tim later (he was late home from work). So did neither. Walked to Tesco in the sun instead/ instead of driving. Rucksac on back. Good move.

(Note: back flare 8/10 - horrendous pain getting out of bed, actually shouting in pain. fell to floor & stretched back out & 20 mins later was able to walk & be "normal" (ish).

Indoor bouldering, Bloc, only chance this week. Not great. Couldn't get going, then got pumped & felt off (& fell off!). Cold. Felt small, cold holds could lead to injury.

Rallied a little later but tweaked top of back a bit, some harder problems . Did 2.5 circuits, not bad on 2 of them. No "zip", though.

Re-did the 6a problem I onsighted last week, & onsighted the other one (green), which wasn't too bad. Jolly good. (these would be of the order of cruxes on E2 / E3 trad routes, or 6b+ - 6c sport routes).

BOK tuesday efforts, with Ben & Megan, and Tim Tett (who lives with me 3 evenings a week, yippee, free beer & chips!).

Warm up to Aztec then 1 lap (a mile) handicapped - horrid. Expected to catch Ifor 15 seconds - didn't. Dropped Tim slightly but then got into difficulties & Megan had flown by - great god! Ben caught me by the end but i wasn't catching Ifor in the last 400m at all. 5:54, Ben 4:50-ish, Megan 5:20-ish, Tim & Ifor both 5:59 (!), Tommi 6:04.

Then a dreadful BMX track effort (no way - hamstring hell), and a 800-900m effort (not bad: Tommi pushing me hard - only got gaps when I wasn't slipping!); slipping round slidey fields & finally a 800m sort of effort to end.

Coughing a lot after, the toughest BOK run I've done?

DOMS on the way. Joy.

warmup https://www.strava.com/activities/2096923849
1 mile https://www.strava.com/activities/2096923856
rest of session. https://www.strava.com/activities/2096924033

C • Thanks for coming! 9

Back Flare - 6/10, painful getting up

Massage at Liz's (finally persuaded her ). Worked on lumbar spine & QL's. seemed to help a bit.

HELP !

SHALL I BUY AN SIAC?

I am about to enter POM 2019.

When entering , they ask for SI no. i'm still using the old one I've had for literally ages. The one i conveniently "lost" prior to the BOC relays champs in 2016 (that, urm, BOK won....).

Do i upgrade? And where from - the SportIdent Site?

SI rental is only 1 euro per day in POM, mind.....

thanks.

C • No 6

Cycled. Out too late; getting gloomy - hmm.

went up the ghastly segment Ifor recommended. In Stoke park. Ouch! then felt good for most of rest of ride, 11 miles so a bit further than usual, 10 miles always seems to be 45 minutes.

I did try on a couple of segments, got PR's, but dont' want to get sucked into this....

RH lower back more painful - good? Cos of Liz's treatment? Not sure....

https://www.strava.com/activities/2094048453