Training Log Archive: O-ing

At physio. R leg is much better, but still a bit sore/dodgy. Hopefully that will be enough to get me through the Oz Champs: and hopefully again that it is technical enough so that not having been for a training run in over 3 months won't matter too much.

C • Amiens ... 1

Normal session, with 240 on the mat; 30 hammies off the wonder chair; usual 200 on 3.25 on the reformer, 200 hundreds, usual arms, legs and more slidies 2x20 narrow, 20 wide, 20 lunges.
A chink of light at the end of the tunnel - physio attacked my right leg yesterday and managed to transfer the pain from the achilles to my calf. So I'm not limping today and may be able to run Saturday!

Event: Australian Orienteering Championships 2016
 

Griffith University, Gold Coast. M60, 2nd. Tricky sprint and couldn't read the detail in some vital parts. Went for a run-through and ran down a corridor to a set of toilets on the way to 3, no way out. U-turn and went back out but still couldn't see how to get through on the map or in real life. So went around. Another couple of instances of similar inability to see the detail, but not as costly. Had trouble finding the start triangle too - should have been prepared to turn the map right way up, with the tartan track on the left.
So 10 starts in the Aus Champs Sprint - 10 podiums - 4 wins, 3 2nd and 3 3rd.
Running wise went OK, but lack of training showed in sub-standard speed. L knee fine (kinesis taped). R achilles flared up in the last 500m and rendered me a cripple after - can't walk without pain. Luckily didn't enter the Relays, but does not look good for next weekend.
Tale of the Winsplits:
-10 seconds: Confusion at start - couldn't find start triangle; couldn't see way through to left
-10 seconds: leaving 2, trying to work out route to 3 - difficulty reading detail
-10 seconds: missed ramp access to straighter route to 3
-30 seconds: on way to 3 ran down a throughway to a toilet block (not on map). Back out but couldn't see throughway stairs on the map (partly under circle for 9 and a contour) or in terrain. Now 6th and 1 minute down after 4:43!
-5 seconds: couldn't read stairs access to 7 - thought it was probably OK but couldn't be sure on my glimpses at the map.
-10 seconds: 100% my mistake; misread the map and went down the wrong path
-5 seconds: leaving 9, again couldn't read stairs access on the map, so went around
-10 seconds: hesitation on the way to 11. Basically ran straight to it, so Ted gaining 14 seconds here is strange (23 to 37). EDIT. Not that strange. It was 100m so Ted ran it at 3:50 pace where I was 6:10 per km.
Fastest to the finish from here but only got that 10 seconds back from Ted so lost by 42.
Total time loss - 1:30.

Encouraging warm up, no pain in L knee or R achilles.
No warm down - R achilles locked up, sore could not walk without a limp.

Jacobs Mount, Carrai State Forest. Got quite cold, finished at 5 and the car said 11 degrees, same as the morning. Drove back down the mountain and an hour later it was 20 degrees.
Severe DOMS after,particularly the glutes - much sorer than from a one hour pilates session. Does this mean I should walk more?
1 goanna, 1 red-belly, 1 wallaby, 1 tick, hundreds of buzzing but not landing flies.

Normal mat (200). Hamstring curls (40). Reformer 250x3. Vmos. Hundreds - 200. Slidies 60. Lunges 20. Plus Plank 95 secs later with A.

Slight improvement on all fronts. I can feel that the bike wants to go faster, but I can't make it. R achilles is still sore walking, but not cycling. No L knee twinge this time. Cold is hanging on for dear life, but is basically just allergy-like now. Distanced by Lidcombe by over a minute on the Mona Vale Road climb. Went to the front on the descent into Akuna to pass on the message that NSCC were coming. Stayed with them till the bottom of Akuna East (11:18) when Undy and Guenter went past in quick succession. Matched my slowest time ever on McCarrs (10:36), but partly that was waiting for Dana. Snives was ugly again.

Mat - 45 x 4. Reformer - 5s on 3.25 springs x 40. 200. Arms, legs on 2. Back to VMO - fatigue, all springs. Slidies 1.5 springs x 2, lunges 1.

At/after physio brutalised R ITB again. R achilles sore walking still. Physio taped knee with kinesio tape - feels better, clicking reduced.

Solo Akuna. Too cold to be enjoyable. Strange ride - had two guys attack me three times on Mona Vale Rd and then object when I caught back up. Wasn't going to do the full ride but caught a largish group, 10 or so, after dropping the two jokers and closing a ~400m gap. The group ("Through Strength") was OK until heading down the steep hill. Half of them disappeared ahead while the guy in front of me was on his brakes on every corner. Then after I got past him after the hairpin he and two others shot past and dropped me fairly easily. Didn't see any of them again until I passed them stopped at Terry Hills Thai. Akuna East 11:52 (slow), McCarrs 10:36 (slowest ever recorded). Struggled on Snives hill.
Jarred L knee starting at a traffic light. R achilles OK, not sore. Cold still hanging around.

Event: NSW State League #11 - Mittagong / #12 - Belanglo SF
 

Slow ride back from W Chatswood. R achilles sore when standing on the pedals, so stopped doing that. Cold is still very productive at the back of the sinuses, but not as bad as last week.

At and after physio. L ITB bruised after session.

Still limping. Cold still here too, but not affecting breathing.

R achilles improved a bit from yesterday - still limping, but much better. Adjusted reformer - 80 reps on heels, 36 each on toes, no single legs. Better at hamstring curls. To do bridge on roller.

At physio. R achilles sore all day, pronounced limp. 2 new exercises - wall plank, raise arm and sliding calf stretch.

Event: ACT Long Distance Champs 2016 and Jim Sawkins Classic / Championships
 

Timber Tops. M60, 1st of not many. Mass start on Red 3 and got to the lead pretty quickly and into oxygen debt shortly after up the hill from 1. Finished the first loop just behind Marina and Rob Jessop. Slow up the hill from 10 and the achilles didn't like it. Just got sorer from there and limped into the finish.

Now on Winsplits the sorry tale is revealed: http://obasen.orientering.se/winsplits/online/en/d...

The race was in 4 phases - early on when I was in the lead, then slowing but keeping up - kept 7th place at the back of the lead pack (except for Peter Miller who was well ahead) until no.9.

Took a lower route to 10 and got caught in scrappy felled timber. The achilles started to hurt on the way up the hill out of 10 and the winsplits graph takes a notable dive till a pack of 4 inc Arii Pironen catches me at 13.

Achilles now sore and I didn't want 14 to be so far up the hill - the graph takes another dive and the speed slows right down till the finish, although didn't lose any more places - finished 11th (or 9th on "3A" whatever that is).

Recording the R achilles as an injury now - affected my speed in the race, sore and limping after. The L knee was fine under bandages, but a bit dodgy after.