Training Log Archive: Mark3In the 7 days ending Apr 16, 2017:
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Sunday Apr 16, 2017 #
Orienteering - Forest race (JK Long Holmbush) 1:03:11 [5] 10.38 km (6:05 / km) +205m 5:32 / km
ahr:144 max:176 (injured) shoes: X-Talon 212 (Sep16)
5th/29
http://www.sportident.co.uk/results/2017/JK2017/Da...
Less than a minute behind 3rd as well...
Other than the knee pain, to which I added hip pain about half way around, this went really well. I thought the mapping of the forest was pretty poor, especially on the first map (St Leonard's). Tried to cut corners several times mapped as open white forest and the level of brashings meant it was just ridiculous; would've been much faster to run 1.5x as far round the edge. Nav was good though; stayed with safe choices and implemented them well.
I don't think my route choice for the long leg was very good, will be interesting to see RG. Amplified by not cutting the corners and regretting it when the white in Holmbush was significantly nicer; annoying for it not to be mapped consistently with the other side of the road.
Basically no time at all lost in mistakes; I don't think I've ever typed that before! Maybe winsplits will reveal some I've repressed?
Looking forward to the relay and then at least a week, possibly two, of knee and hip strengthening exercises...
EDIT:
http://www.jk.routegadget.co.uk/rg2/#69&course...
http://www.sportident.co.uk/results/2017/JK2017/Da...
Less than a minute behind 3rd as well...
Other than the knee pain, to which I added hip pain about half way around, this went really well. I thought the mapping of the forest was pretty poor, especially on the first map (St Leonard's). Tried to cut corners several times mapped as open white forest and the level of brashings meant it was just ridiculous; would've been much faster to run 1.5x as far round the edge. Nav was good though; stayed with safe choices and implemented them well.
I don't think my route choice for the long leg was very good, will be interesting to see RG. Amplified by not cutting the corners and regretting it when the white in Holmbush was significantly nicer; annoying for it not to be mapped consistently with the other side of the road.
Basically no time at all lost in mistakes; I don't think I've ever typed that before! Maybe winsplits will reveal some I've repressed?
Looking forward to the relay and then at least a week, possibly two, of knee and hip strengthening exercises...
EDIT:
http://www.jk.routegadget.co.uk/rg2/#69&course...
Saturday Apr 15, 2017 #
Orienteering - Forest race (JK Middle Ambersham) 43:57 [5] 7.51 km (5:51 / km) +147m 5:20 / km
ahr:145 max:172 (injured) shoes: X-Talon 190 (blue)
Pretty good run. Lost about 2 mins in total; two 30s mistakes and a 60s.
30s on #9; was looking on the edge of the broken ground but didn't take the veg change into account.should've seen the massive size of the depression on the descriptions, but didn't look at that column.
30s on #19, no idea what happened here but looks like I crossed a path without realising and then got confused and had to relocate.
60s on #20, took a safe route and had a perfect line, then saw a control to my left, assumed it was mine and started planning the next few legs - then realised it was on the wrong feature. Lesson here is to have a bit more confidence and not to run toward the nearest flag!
Beat Jack today, so will be interesting to look at splits.about 13 mins down on the leaders.
Unfortunately have to accept that my knee injury is a proper thing. Have transferred to M21S for tomorrow :(
The internet suggests patella tendonitis is most likely and recommends one leg squats on a decline, so will try that.
30s on #9; was looking on the edge of the broken ground but didn't take the veg change into account.should've seen the massive size of the depression on the descriptions, but didn't look at that column.
30s on #19, no idea what happened here but looks like I crossed a path without realising and then got confused and had to relocate.
60s on #20, took a safe route and had a perfect line, then saw a control to my left, assumed it was mine and started planning the next few legs - then realised it was on the wrong feature. Lesson here is to have a bit more confidence and not to run toward the nearest flag!
Beat Jack today, so will be interesting to look at splits.about 13 mins down on the leaders.
Unfortunately have to accept that my knee injury is a proper thing. Have transferred to M21S for tomorrow :(
The internet suggests patella tendonitis is most likely and recommends one leg squats on a decline, so will try that.
Friday Apr 14, 2017 #
Orienteering - Urban race (JK Sprint Brunel) 17:31 [5] 4.0 km (4:23 / km) +13m 4:19 / km
ahr:152 max:167 shoes: Adidas Adios 3
More-or-less perfect run in a big competition, very happy!
Tried to take the route with the easiest AP, slowed down on any of the technical bits to make sure I was doing the right thing, checked I was going to the right side of everything...really really good. Wouldn't have done anything differently.
29th/81 on M21E, 3:38 down on Kris. I will take that.
http://www.sportident.co.uk/results/2017/JK2017/Da...
Tried to take the route with the easiest AP, slowed down on any of the technical bits to make sure I was doing the right thing, checked I was going to the right side of everything...really really good. Wouldn't have done anything differently.
29th/81 on M21E, 3:38 down on Kris. I will take that.
http://www.sportident.co.uk/results/2017/JK2017/Da...
Thursday Apr 13, 2017 #
Note
(rest day)
Wednesday Apr 12, 2017 #
Gym Strength 5:00 [3]
Some bicep and tricep action
Gym Cardio 25:00 [3]
15 mins vario, 10 mins crossover. All I could psychologically cope with. Knee feeling a bit better which is good news, another day off tomorrow and should be all good for the JK. Probably.
Tuesday Apr 11, 2017 #
Gym Strength 1:00:00 [3]
Pump #38
Monday Apr 10, 2017 #
Note
(rest day)
Resting my knee. It doesn't feel any worse; but it doesn't feel any better either :(