Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ba-ba

In the 31 days ending Aug 31, 2015:

	activity	#	time	miles		km		+m				load
	Orienteering	11	13:50:09	66.6	(12:28)	107.19	(7:45)	2659	143 /	256c	55%	2539.7
	Running - Road	21	11:53:23	91.75	(7:47)	147.66	(4:50)	1671				1443.0
	Running - Trail	16	11:28:08	77.53	(8:53)	124.78	(5:31)	4333				1369.1
	Total	35	37:11:40	235.89	(9:28)	379.63	(5:53)	8663	143 /	256c	55%	5351.8
averages - sleep:7.9 rhr:39 weight:73kg

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Monday Aug 31, 2015 #

1 PM

Running - Road 46:07 10.35 km (4:27 / km) +159m 4:08 / km
slept:7.5 shoes: NB 580 v3 (Black) #2 Feb15

Was going to have a full day off but knew body would punish me for it tomorrow. Worral, Oughtibridge and Beeley. Feeling good.

80 mile/11.5h week? With Orienteering? Feel pretty good despite my biggest week ever. I won't be doing the same this week ahead of Guisborough, but it's good to know I can do this, mentally, for later in the winter.

Andy has decided against The OMM, so I'm looking for a partner, probably Elite unless someone fun and new to it wants an 'experienced hand'. As a bit of an experiment, to see who would reply, I put this out on twitter. A few people I don't know - not really willing. Then a message dropped into my inbox, from someone who the idea of doing it with scares me quite a bit.

Nothing confirmed yet, so still open to offers. But what's that they say about doing something that scares you every day? Might need to dust off the Kinder Dozen route map.

9 AM

Running - Trail warm up/down 12:54 [2] 2.63 km (4:54 / km) +74m 4:18 / km
shoes: Mudclaw 300

C • Hallamshire 2

Orienteering (White Rose Middle Black) 47:10 [4] **** 5.25 km (8:59 / km) +169m 7:45 / km
spiked:12/24c slept:9.0 shoes: Mudclaw 300

SL: 4.6km, 140m (really? Didn't feel like it!)

Again, fairly pleased but quite a few little mistakes that add up in a middle. A bit hit-and-hope on the slopes and also not reacting to small mistakes, adding extra unnecessary wiggle to legs. Guessed 1 in the start-lane and has Josh to guide me in to 2 on the top of the hill. Quite a few kites were hung on the side we attacked from as well, making it a bit easier.

3 - Bit too high, started hit-and-hope before getting very hesitant and slow.
4 - dropped way too low out of 3. 30s.
6 - hit-and-hope again. bit high, just missed kite. Had I got it would have been fluke. 30-45s
The top of the hill was a right slog, very heavy underfoot.
13 - bit off line once over the path. 20s
14 - bit off-line as well. 15s
16 - just didn't register that tree was at bottom of slope. After the taped bit I tried to go high twice on crap slope - the first time Paul Taylor (who was watching over the rough taped bit) called me back, the second time I went with it. A second to look at the map would have save me a lot! 45-60s
17 - poor direction out of 16 could have actually turned into a fair route. But Wiggled a lot for no reason. 30-40s.
19 - could have been a bit more direct? Went to path, not necessary. Bit high in circle.
20 - very overgrown and found following wall difficult. Open area would have been good to aim for.
23 - just didn't check gully direction and faffed around in nearby dry ditches. 30s?
24 - off-line down hill then went towards bridge as river looked slow to cross.

1 PM

Running - Trail 41:41 7.27 km (5:44 / km) +333m 4:40 / km
shoes: Mudclaw 300

Secret recce 1. Started feeling tired but soon got going. Not fast but fairly strong.

C • Secret Recce 1

2 PM

Running - Trail 38:39 [1] 6.63 km (5:50 / km) +232m 4:58 / km
shoes: Mudclaw 300

Secret recce number 2.
I think I've turned the maps for these off for everyone but me. I hope that's what has happened!

Saturday Aug 29, 2015 #

8 AM

Running - Road 22:16 4.56 km (4:53 / km) +12m 4:49 / km
slept:7.0 shoes: NB 580 v3 (Black) #2 Feb15

Made it up to York en-route to the Shite Rose for the park run. 2km jogging around before, 2.5km after.

Running - Road 16:57 [5] 5.0 km (3:23 / km)
shoes: NB 580 v3 (Black) #2 Feb15

Parkrun. First time under 17mins in 2 years. Sows how often I run these/how much I care about them as anything more than a session in the bank. I'd have been disappointed not to over a flat as a pancake course, but I am by no means good with flat speed at the moment out of necessity.
Took the first 100m or so before 2 guys went ahead and pulled a gap out over the first 2km. The gap then stayed the same but at 3km 2 guys had worked there way back to me. Started working from about 1500m out and, with the tail wind, managed to ease ahead by 6 seconds.

The guys that beat me? JM11-14, M50-54, age grades of 84% and 89% respectively.

3:23, 25, 33, 26, 16. 3rd ad a slight headwind but lost a bit of oomph. This'll do, just needed to remind myself I can move OK on the flat, as Guisborough has quite a bit of flatter, hard-packed running.

1 PM

Running - Road warm up/down 14:00 [1] 2.65 km (5:17 / km) +79m 4:36 / km
shoes: Mudclaw 300

Orienteering (White Rose Short Brown) 1:08:18 [3] **** 9.19 km (7:26 / km) +299m 6:23 / km
spiked:9/23c shoes: Mudclaw 300

SL: 7.2km, 335m. Winner Aiden Rigby 59summat. Harrison McCartney was 2mins ahead. Think I beat all the V45s and W21s on the course though.
No Black maps once I arrived, which I was actually quite pleased about. Short brown it was. I'm trying to be more positive (if not necessarily aggressive) with my orienteering after a very lassaiz-faire 6days.

Today was OK when I was being sensible, but I racked up a fair amount of indiscretions through not picking up enough detail off the map (standard), being a bit too hot-and-heavy at times, and doing the worn thing at the wrong time - i.e. focusing too much on compass (thinking this is the root of all my problems. It is most but not all!) when getting my head up would have been more useful. Still, better than my last time round Pickering at the UKC final whenever.

2 - ooh, a kite obviously not mine, lets go anyway then overshoot my control. 20s
3 - get onto path, run along way too far. Head in map/on path, not on forest/APs.1.5-2mins
4 - super marsh had appeared, there me a bit. These are situations I can go charging in
8 - bored of fairly runnable ride I went hot-and-heavy into some forest that looked fair but was terrible underfoot, with no discernible features from which to attack. Straight is not always great. 1min?
10 - didn't get head up, bearing way right. 30s.
14 - picked this as tricky, told myself to stay high but was way too right and confused myself with knolls. 3min
15 - went round thinking straight would be shit, looks very viable now on map.
Bit of wandering off-line on 18, 19, 23 (all about 20s each), bit caught in crap at 20, all about 20s but could maybe have avoided to save more time.

Despite 8min or so lost, it's a start. I am starting to be much harsher on myself as well regards spiking.

Friday Aug 28, 2015 #

Event: White Rose

6 PM

Running - Road 47:00 10.16 km (4:38 / km) +148m 4:19 / km
slept:7.0 shoes: NB 580 v3 (Black) #2 Feb15

Felt pretty poor all afternoon but dragged myself out Rivelin and felt pretty good.

Thursday Aug 27, 2015 #

8 AM

Running - Road 37:49 [2] 7.66 km (4:56 / km) +201m 4:22 / km
slept:8.0 shoes: NB 580 v3 (Black) #2 Feb15

Worrall and Loxley. Gravity is a lot stronger in the morning than at any other part of the day.

5 PM

Running - Trail 1:25:15 15.51 km (5:30 / km) +576m 4:38 / km
shoes: TrailRoc 255

Riven hills with Jack and Jack. Gravity was pretty bad this evening as well.
5:28, 3:01, 5:24, 5:32.
Felt tired, as expected, and a bit heavy after hitting the departmental buffet (for masters' students) at about 3pm. Maybe a shorter, speedier hills session would have been better today, but good to get out with others.
Jack W would open up a gap between minutes 1&2 of each rep. After that I'd maintain the gap fairly well. Apart from on the last rep where I didn't expect us to go all the way to top path!

I'm thinking of hitting up the White Rose for some NYM shite this weekend - JK middle prep. I'm a bit keen to taken York Parkrun on the way on Saturday morning. Flat, fast, I may be a bit knackered to do the latter.

C • York parkrun 1

Wednesday Aug 26, 2015 #

6 PM

Running - Road 56:56 [2] 10.82 km (5:16 / km) +233m 4:45 / km
rhr:39 slept:8.5 shoes: TrailRoc 255

Loxley. Bit overgrown and slippery. Feeling a bit feeble.

Tuesday Aug 25, 2015 #

8 AM

Running - Road 22:08 [1] 4.04 km (5:28 / km) +77m 5:00 / km
rhr:39 slept:8.0 shoes: NB 580 v3 (Black) #2 Feb15

5 PM

Running - Road intervals 1:20:17 17.68 km (4:32 / km) +27m 4:30 / km
shoes: NB 580 v3 (Black) #2 Feb15

Out to Woodbourn. A bit early so had a good stretch. NO session today so did a few easy laps with Holloway waiting for JackJack.

I suggested 5x800(1)400(2), purely as 2 laps is much nicer than 3, and a bit of speed from the 400s would be nice. A bit of a breeze in the back straight again but it all evens out on a track. Magic that... I tentatively targeted 2:30s and 70s, but was more wanting to get a decent, fairly consistent set feeling strong.

2:27 70
2:32 74
2:38 72
2:35 71
2:39 71

Wright started off at a suicidal pace. I went through the first lap in 70 and he was well ahead. The 2nd lap of the 8s suffered, partly due to the wind, partly due to me front running the last 3. The 4s were a bit more consistent. However, finished feeling fairly strong and pleased to get a fair session in the bank. A bit slower than ideal but can't complain at this point. Made up for last week's shambles at least!
Then back to a bus-stop in Shalesmoor. Dripping.

Monday Aug 24, 2015 #

8 AM

Running - Road 21:24 4.36 km (4:54 / km) +88m 4:27 / km
rhr:40 slept:8.0 shoes: NB 580 v3 (Black) #2 Feb15

Legs still felt more tired than I'd like on waking, but soon got moving OK.

5 PM

Running - Trail tempo 1:15:33 16.25 km (4:39 / km) +393m 4:09 / km
shoes: TrailRoc 255

Back to it. Main thing at the moment is for every run to have meaning, be it session, hills, tempo, recovery jog or prolonged steady effort. I'll try and plan ahead, but maybe only by a few weeks or so. Short morning runs are to get me used to them, so I can go longer and use them as fat-burners. They do, of course, work well for shaking legs out.

I was tempted by Trunce but figured training was better than racing. Save going under 25 for 2016. Instead plumped for a prolonged steadier effort tonight out over Back Tor and Lost Lad before dropping down to Ladybower. I then did a tempo section down the reservoir (forgot this is quite undulating) to the A57, before an easy jog back to Cutthroat Bridge.

Steady effort may have edged into tempo at places. Felt fair going up the hill and relaxed coming down. Tempo effort a bit harder than I would have liked but a good start. More gates than anticipated once I started dropping off the fell. Conditions underfoot dry.

L hip flexor a bit sore on returning home

Sunday Aug 23, 2015 #

9 AM

Running - Road 28:53 [1] 5.09 km (5:40 / km) +89m 5:13 / km
slept:7.5 (rest day) shoes: NB 580 v3 (Black) #2 Feb15

Granny shuffle.

Saturday Aug 22, 2015 #

Note
rhr:42 slept:9.0 (rest day)

Ate Pork Pie, watched the athletics, went for a walk around a bit of wood above Bradfield (mainly a bramblefest but some nice bits) and an ice cream at OCM just as it started tipping it down. Feeling better than yesterday but not as good as I'd like just yet.

C • think I know why 7

Friday Aug 21, 2015 #

Note
slept:8.0 (rest day)

Body feels wrecked - I think I tricked it into last Wednesday and Friday after the Scottish, before Saturday accelerated proceedings!

I'm planning on doing Burnsall tomorrow but, with it being a 4h round trip for a <20min race, if I don't feel good and raring to go when I wake up I'll just take the whole weekend off. I want to be right for Guisborough as I'm gunning for a top-20 (race and overall - currently 21st a few points behind Woodsy after he beat me at Lingmell). There's also the matter of a Pyrenees race a few weeks after.

I'm having second thoughts about my previous plan of autumn 10kms. Basically I can't be arsed at the moment (I have been thinking this since before Wednesday's session, it's not a knee-jerk reaction!) and it doesn't strike me as much fun. I think I'll get some XC and speedwork in over winter and revisit it early next year. This does, of course, leave me open to focus on the Relays and Langdale. And open to the clutches of the OMM...

Thursday Aug 20, 2015 #

7 PM

Running - Trail 1:09:34 12.41 km (5:36 / km) +439m 4:46 / km
slept:8.5 weight:73kg shoes: Mudclaw 300

Pennine run. Big Stone, Peep O'day, South Head, Mount Famine, Dragon's back. some nice drizzle.

Wednesday Aug 19, 2015 #

8 AM

Running - Road 24:39 [1] 4.68 km (5:16 / km) +65m 4:56 / km
rhr:37 slept:8.0 shoes: NB 580 v3 (Black) #2 Feb15

Sights and sounds of Hillsbrap

5 PM

Running - Road intervals 1:11:33 14.89 km (4:48 / km) +55m 4:43 / km
shoes: NB 580 v3 (Black) #2 Feb15

5x1km with Jack and Jack. Pretty terrible.
We decided to start steady with 3:20s to get back in to it.
3:26. Bit slow. dropped 5s on the 3rd 200 into the headwind.
3:15. Would be OK to keep this up.
then needed a poo despite a good dump before leaving work and before starting the session.
3:16. OK
3:21. uh oh
3:30. Holy shit.

Going to take some hard work to get going for XC season. Maybe I need a bit of a rest - was feeling a bit off the last few days.

Tuesday Aug 18, 2015 #

7 AM

Running - Road 28:50 [1] 5.45 km (5:17 / km) +144m 4:40 / km
slept:8.0 shoes: NB 580 v3 (Black) #2 Feb15

Dog dodging on Loxley. Felt pants to start with then perked up.

6 PM

Running - Road 11:55 [2] 2.31 km (5:10 / km) +40m 4:45 / km
shoes: Mudclaw 300

round top Redmires with 2 Jacks one Alex

Orienteering 30:02 [3] **** 5.3 km (5:40 / km) +153m 4:57 / km
spiked:9/16c shoes: Mudclaw 300

SYO Redmires. SL 5.1km

Lovely stuff. New O plan is to actually try, as I was just mincing about at the Scottish.
Today I tried to hold lines/bearing better. Didn't really work with plenty of Bananas. These led to small misses of 5-10s on 6, 8 and 14. There was also a small banana on 5, but the clearing seemed to come up very quickly - misplaced? There was a big exit-direction error leaving 11, costing maybe towards 30s. It's all well and good having my head in the map and compass but I do need to get my head up! Foolish miss at 7 running past kite and not checking code (10s) and a bit high on 16 (5).

However, due to the area being so runnable any mistakes were punished as it was easy to look at map and run. When there's more on the floor I suffer. Finished 1min down on JackW, 40s on Millar and within 2mins of Aiden. Speed fair, kept moving ok throughout.

Running - Trail 30:25 [1] 5.42 km (5:37 / km) +137m 4:59 / km
shoes: Mudclaw 300

Over to Stanage and back with 2 Jacks. Running a bit like a bag of spanner at the moment. Body suffering from Scotland/Norway a bit still?

Monday Aug 17, 2015 #

6 PM

Running - Trail 1:01:40 [1] 10.07 km (6:07 / km) +278m 5:23 / km
slept:8.0 shoes: TrailRoc 255

Burbage with 2 Jacks 1 Saville. Easy sleazy. Bit Brackeny.

Sunday Aug 16, 2015 #

Event: Drammensløpet

Note

Er, no. With the price of alcohol in Norway we had stocked up on Duty Free Vodka and Rum. This was demolished in the Tyrving club hut where we were crashing for the night. Before we got to NightFlash for dinner. The night isn't even a blur - I remember very little of it. I did however make it back to the UK without vomiting on a train, bus or plane, so take this as a win.

Saturday Aug 15, 2015 #

1 PM

Running - Road 12:44 [1] 2.57 km (4:57 / km) +6m 4:54 / km
shoes: Mudclaw 300

Orienteering (NightHawk Lag 7) 57:46 [3] 7.0 km (8:15 / km) +214m 7:09 / km
spiked:6/17c shoes: Mudclaw 300

Not a great performance. Very tired in the legs and the middle-distance style didn't suit me, especially in the bushy green bit early on. A small but acceptable miss on 1 lead to a hasty retreat and relocation at 2. Too high on 3 as I tried to stick with someone but started getting into it a bit more - albeit moving slowly - from there on. I was dropped by a Fossum vet but managed to get away from an NTNUI team despite my indisretions. I was with a guy for the last few controls and we were joined by a Halden guy who couldn't navigate, as I found to my cost as we were way off to 15. Out on the path Cherry came past having been in the mass start ~20mins after me. He had too much over the bridge so I got the 'Full Haines' treatment.

Got GPS tracked. I'm SHU7: https://www.loggator.com/events/2015NHmen6-8
Just about managed to beat the Catalunyan team despite trying to throw away a 25min overnight lead.

Friday Aug 14, 2015 #

Event: Night Hawk 2015

11 AM

Running - Road 43:49 [2] 8.56 km (5:07 / km) +78m 4:54 / km
shoes: Mudclaw 300

Went to find a shop. Back along the lake where we bumped into Toon and co. for a swim.

9 PM

Running - Road 10:02 [1] 1.75 km (5:44 / km) +4m 5:40 / km
shoes: Mudclaw 300

Orienteering (NightHawk Lag 1) 1:00:58 [4] ***** 9.26 km (6:35 / km) +266m 5:46 / km
spiked:10/13c shoes: Mudclaw 300

Such fantastic fun running in a mass-start. My plan was to get on paths where I could, but with all the people around I had the confidence to push on in the terrain.
Nailed the bearing to #1, ticking off features well. Went in a gaffle too early (with Cherry) at #2, confused by some houses that looked like rocks on the map, before missing a little bit in the circle. I then went through the marsh to the path, when I could have got out to it a lot quicker.
There was no way I was going straight across green craggy ravines to #3, so plumped for a round path option. I soon found myself on my own - maybe not the best idea, but thankfully once I needed to look for a small path a train came along on it. Not moving very quickly but good enough - the speed soon cranked up though.
Went into all the gaffles at #5 but had a vague idea where I was. Got here with Dane so figured I was having a fair run. Passed Jonesy out of 8. Hit an unexpected path, quick check of the map before haring back to the back of the train. We took a duff line to 10 but I was just in follow mode here. Last 2 forest controls were fine as I passed Kris again. Hit the run-in to the last control as hard as I could to stay clear of Kris which I just managed over the bridge. Finished just behind Joe and first back for the team by a way.

Shotgun Jukola first leg ;)

http://live.tyrving.no/emmanh-git/nh2015/10052/Nig...

Wednesday Aug 12, 2015 #

7 PM

Running - Road 16:56 [2] 3.73 km (4:32 / km) +17m 4:26 / km
shoes: Xtalon 212 #6 (Bradda)

Running - Trail 23:32 [5] 5.37 km (4:23 / km) +203m 3:41 / km
slept:6.5 shoes: Xtalon 212 #6 (Bradda)

Eccles Pike. 2nd. Winner Little Rob 23:14 (101.3%). 16s quicker than last year (which was damp).
Rob and Jack Ross went from the off. After getting past the Pennine bloke I don't know who starts like a train, finishes nowhere and wears a Helly in this weather (already don't like him) I was in 4th behind a Manc Uni lad. AT the top of the first climb he stopped to open a gate so I caught him and went over the fence next to it. On the flat run-out he got back ahead but at the start of the steeper climb to the Pike I powered up to Jack, closing about 30m on him and running much further up than normal. Probably should have pushed on for a bit longer, made it really hurt. Jack came past at the top but was 1m ahead at the summit, gave him a bit of rope on the descent so I could pick my own lines. Back onto the flat Jack was just ahead when a back-marker stepped out and T-boned him. I took the initiative and went ahead, picking lines and getting over stiles/gates very quickly. Held a small gap over Jack to the finish, digging in up the last little climb. First time I've beaten him when he's not sacked it in early on, although quite a way off his new-course record. Big gap over the 2 Manc Uni and Stockport V40 guys in 4-6 at the end, as we can descend and were pushing each other.

Running - Road 14:27 [1] 2.76 km (5:14 / km) +4m 5:12 / km
shoes: Xtalon 212 #6 (Bradda)

Tuesday Aug 11, 2015 #

7 AM

Running - Road 38:51 [2] 7.55 km (5:09 / km) +138m 4:43 / km
slept:7.5 shoes: NB 580 v3 (Black) #2 Feb15

Off to see Flogging Molly tonight so got my run in morning-style.

C • In Manc? Fancy a drink befo... 3

Monday Aug 10, 2015 #

5 PM

Running - Trail 1:21:58 15.88 km (5:10 / km) +376m 4:37 / km
slept:7.5 shoes: TrailRoc 255

Felt awful all day. My sum total of work was reading the WorldofO articles from WOC. A run was badly needed but I nearly didn't make it out. Treated myself to a drive out to the dams - I should drive to the peaks far more often as too much Standard Rivelin can get me in a bad groove - to shake off the funk, up Wyming Brook, round a bit, over to Redmires, Stanage (no longer a) Pole, High Neb to take in the view and give myself a brief talking to, Haunted House, Headstone and Bank. The air was crystal clear and all is good again.

Sunday Aug 9, 2015 #

Note

Well my orienteering at the 6 days was pretty abysmal, only slightly outdone by my ability to hold drink. Still, all good fun. Glad I'm not going into tricky Scandi terrain in the next week. Oh wait... 6 bad runs out of the way, time for a few good ones then!

C • It's a good job 2

Saturday Aug 8, 2015 #

11 AM

Running - Trail 17:16 2.54 km (6:49 / km) +201m 4:53 / km
shoes: Mudclaw 300

Orienteering 2:19:56 [3] ***** 16.29 km (8:35 / km) +541m 7:22 / km
spiked:20/29c shoes: Mudclaw 300

S6D - Day 6 Glen Affric - C41 - Splits

Friday Aug 7, 2015 #

11 AM

Running - Trail 15:30 [2] 3.04 km (5:06 / km) +68m 4:35 / km
shoes: Mudclaw 300

Orienteering 2:12:04 [2] ***** 13.55 km (9:45 / km) +390m 8:31 / km
spiked:12/30c shoes: Mudclaw 300

S6D - Day 5 Glen Affric - C41 - Splits

Thursday Aug 6, 2015 #

1 PM

Running - Trail 8:28 [1] 1.81 km (4:41 / km) +26m 4:22 / km
shoes: Mudclaw 300

Orienteering 1:13:11 [4] ***** 11.83 km (6:11 / km) +127m 5:52 / km
spiked:13/24c shoes: Mudclaw 300

S6D - Day 4 Darnaway - C41 - Splits

Wednesday Aug 5, 2015 #

10 AM

Running - Trail 9:49 [3] 1.89 km (5:12 / km) +34m 4:46 / km
shoes: Mudclaw 300

Orienteering 46:03 [3] ***** 6.97 km (6:37 / km) +61m 6:20 / km
spiked:17/23c shoes: Mudclaw 300

S6D - Day 3 Darnaway - C41 - Splits

Monday Aug 3, 2015 #

1 PM

Running - Trail 16:19 [2] 3.0 km (5:26 / km) +52m 5:00 / km
shoes: Mudclaw 300

Orienteering 1:21:32 [3] ***** 9.6 km (8:29 / km) +320m 7:17 / km
spiked:13/24c shoes: Mudclaw 300

S6D - Day 2 Strathfarrar - C41 - Splits

Sunday Aug 2, 2015 #

9 AM

Running - Road 5:46 [1] 1.32 km (4:23 / km) +4m 4:19 / km
shoes: Mudclaw 300

Orienteering 1:33:09 [3] ***** 12.94 km (7:12 / km) +119m 6:53 / km
spiked:22/33c shoes: Mudclaw 300

S6D - Day 1 Achagour - C41 - Splits

Saturday Aug 1, 2015 #

9 AM

Running - Road 40:04 9.73 km (4:07 / km) +3m 4:07 / km
shoes: NB580 v2 Red (2)

Inverness Parkrun 17:30. Leon Foster pulled away 500m from home, balls. Flat and Grassy.

11 AM

Running - Trail 1:39:35 [2] 15.06 km (6:37 / km) +911m 5:05 / km
shoes: Mudclaw 300

Ben Wyvis with SPOOK. Clergy and a bit wet. Legs felt fair after earlier, but in hindsight not best prep for the week. Not all about the O though.

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