Training Log Archive: RichTIn the 7 days ending Nov 8, 2015:
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Sunday Nov 8, 2015 #
12 PM
Physio exercises 5:00 [1]
Saturday Nov 7, 2015 #
9 AM
Physio exercises 5:00 [1]
12 PM
Orienteering 45:27 [4] 3.0 km (15:09 / km) +125m 12:32 / km
Simpson Ground - Green.
First race for 15months since Norway 2014. Left achilles and right groin niggles.
Very nervous before the start but turned up 6 mins before time - like a complete punter had forgotten my si card. So turned around and shuffled back to the car as fast as poss, retrieved card and back to the start where clock said two mins after time. Cleared card, found control descriptions and arrived on start line with 45 seconds to spare - not calm at all :o(.
Not surprisingly off line away from start but found small ride. Used that up & around first hill turned up re-entrant and then moved west onto wrong spur. Spent 30 secs studying map working out what I had done and then trundled off to find correct re-entrant.
Exiting #1 found Anna looking lost so helped to relocate for 15 secs.
Found #2 ok and seemed to have good line to #3 but climbed onto wrong hill after finding ride. Realised immediately & corrected. Brian Jackson caught me 2mins at this control.
Better line than Brian into #4 and away to #5 both of which were clean. He overtook me on the way to #6 as he was moving quicker and I tried not to push tood hard. Could feel groin & achilles but no real pain. Descending towards the control circle at #6 I was slightly off line and although looking at compass didn't take a bearing. Saw BJ below and followed him into an unmarked ditch (which didn't have the control). Moved south for a minute and then turned and back north where we eventually found the control.
He left me on the way to #7 but I caught him to #8. Led him to #9 and spiked all 3 controls. Path run to #10 where BJ overtook me as I was again holding back. He took the straight line to #11 where I tried to hold the edge of the marsh and was forced off line by windblow - cost 45secs - BJ was gone. Over the two ridges and couldn't see the flag - studied the map for 30 secs and convinced I was in the right place - moved 10 meteres right and could then see control which had been obscured by a tree stump.
Came out of control well left of the line across marsh but found path junction. Used path up slope and then crags across to lead me into boulder and back with BJ having gained a minute back on this leg. Led him cleanly into #14.
Away from #14 down the slope into the marsh and stumbled on a root - jarred my groin and full length - mud on arms, glasses and map. Faffing checking my wrist wasn't broken and tried to clean glasses & map. Mike Billinghurst came storming past and BJ followed him over next ridge and next marsh. I realised I didn't want to get across next marsh, so stopped on ridge, turned south and found control.
Realised groin now quite painful and running favouring other leg.
Turned back north on #16 and passed BJ returning. Like a punter ran up the ridge to obvious control with people (in a re-entrant) punched, check code and realised not mine. Turned around and could see my knoll behind me so ran back.
Accurate across to #17 and into finish. Unfortunately the two finish boxes were out of sync by 5secs so some people achieving 60m in 2 secs - I went to the slow box.
Overall a variety of beginner errors mixed with some clean nav through the middle controls.
I looked at the compass a lot but never took a bearing - need to get back to basics.
Groin very sore in the evening.
Errors
#1 - 1 min
#2 - 15 secs
#3 - 30 secs
#6 - 2 mins
#11 - 45 secs
#12 - 30 secs
#15 - 30 secs
#16 - 30 secs
Total - 5 mins
First race for 15months since Norway 2014. Left achilles and right groin niggles.
Very nervous before the start but turned up 6 mins before time - like a complete punter had forgotten my si card. So turned around and shuffled back to the car as fast as poss, retrieved card and back to the start where clock said two mins after time. Cleared card, found control descriptions and arrived on start line with 45 seconds to spare - not calm at all :o(.
Not surprisingly off line away from start but found small ride. Used that up & around first hill turned up re-entrant and then moved west onto wrong spur. Spent 30 secs studying map working out what I had done and then trundled off to find correct re-entrant.
Exiting #1 found Anna looking lost so helped to relocate for 15 secs.
Found #2 ok and seemed to have good line to #3 but climbed onto wrong hill after finding ride. Realised immediately & corrected. Brian Jackson caught me 2mins at this control.
Better line than Brian into #4 and away to #5 both of which were clean. He overtook me on the way to #6 as he was moving quicker and I tried not to push tood hard. Could feel groin & achilles but no real pain. Descending towards the control circle at #6 I was slightly off line and although looking at compass didn't take a bearing. Saw BJ below and followed him into an unmarked ditch (which didn't have the control). Moved south for a minute and then turned and back north where we eventually found the control.
He left me on the way to #7 but I caught him to #8. Led him to #9 and spiked all 3 controls. Path run to #10 where BJ overtook me as I was again holding back. He took the straight line to #11 where I tried to hold the edge of the marsh and was forced off line by windblow - cost 45secs - BJ was gone. Over the two ridges and couldn't see the flag - studied the map for 30 secs and convinced I was in the right place - moved 10 meteres right and could then see control which had been obscured by a tree stump.
Came out of control well left of the line across marsh but found path junction. Used path up slope and then crags across to lead me into boulder and back with BJ having gained a minute back on this leg. Led him cleanly into #14.
Away from #14 down the slope into the marsh and stumbled on a root - jarred my groin and full length - mud on arms, glasses and map. Faffing checking my wrist wasn't broken and tried to clean glasses & map. Mike Billinghurst came storming past and BJ followed him over next ridge and next marsh. I realised I didn't want to get across next marsh, so stopped on ridge, turned south and found control.
Realised groin now quite painful and running favouring other leg.
Turned back north on #16 and passed BJ returning. Like a punter ran up the ridge to obvious control with people (in a re-entrant) punched, check code and realised not mine. Turned around and could see my knoll behind me so ran back.
Accurate across to #17 and into finish. Unfortunately the two finish boxes were out of sync by 5secs so some people achieving 60m in 2 secs - I went to the slow box.
Overall a variety of beginner errors mixed with some clean nav through the middle controls.
I looked at the compass a lot but never took a bearing - need to get back to basics.
Groin very sore in the evening.
Errors
#1 - 1 min
#2 - 15 secs
#3 - 30 secs
#6 - 2 mins
#11 - 45 secs
#12 - 30 secs
#15 - 30 secs
#16 - 30 secs
Total - 5 mins
3 PM
Physio exercises 10:00 [1]
Friday Nov 6, 2015 #
8 AM
Swim 45:00 [3]
2br; 5 x (6cr(pb) + 4cr); 2br - 1300m. Much quieter in pool today.
12 PM
Bike 1:04:00 [3]
shoes: Bike - Trek Mad One
Out to Swarthmoor to meet Rach on a showery day.
Urswicks, Gleaston motorway, Water Mill, Scales, Birkrigg. Easyish.
Urswicks, Gleaston motorway, Water Mill, Scales, Birkrigg. Easyish.
1 PM
Physio exercises 5:00 [1]
Thursday Nov 5, 2015 #
Note
Not feeling brilliant so taken as a rest day.
6 PM
Physio exercises 5:00 [1]
Wednesday Nov 4, 2015 #
8 AM
Swim 55:00 [3]
Very busy this morning. Did my set and then 3 people climbed out just as I was finishing so did an extra set.
2br; 4 x (8cr(pb) + 4cr); 2br - 1300m - 8cr(pb) + 4cr - 300m.
2br; 4 x (8cr(pb) + 4cr); 2br - 1300m - 8cr(pb) + 4cr - 300m.
2 PM
Physio exercises 5:00 [1]
3 PM
Circuit Training 15:00 [2]
step ups, stationary lunge, kayak, plank, rear lunge, squats, side plank, deltoid raise, forward lunge, squats
Tuesday Nov 3, 2015 #
8 AM
Physio exercises 5:00 [1]
10 AM
Run 7:00 [3]
shoes: Hoka road
Down to recycle.
Run 12:00 [3]
shoes: Hoka road
Back from tennis centre via Watery Lane.
11 AM
Note
Sports massage - very sore right groin.
Monday Nov 2, 2015 #
8 AM
Physio exercises 5:00 [1]
3 PM
Swim 35:00 [3]
2br; 4 x (6cr(pb) + 4cr); 2br - 1100m - very busy pool.