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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Thraws

In the 30 days ending Sep 30, 2017:

activity # timemileskm+m
  Cycling14 15:10:00 184.55(4:56) 297.0(3:04)
  Walk1 4:20:00 13.0(20:00) 20.92(12:26)
  Trail race5 1:49:20 15.53(7:02) 25.0(4:22) 250
  Orienteering2 1:01:04 3.23(18:54) 5.2(11:45) 12037 /41c90%
  Total22 22:20:24 216.31(6:12) 348.12(3:51) 37037 /41c90%
averages - rhr:60 weight:73kg

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Saturday Sep 30, 2017 #

9 AM

Trail race race (Chichester parkrun) 21:42 [5] 5.0 km (4:20 / km) +50m 4:08 / km
weight:73kg

After 16 months, a breakthrough? Second week of (almost) no wine, and lower back/hips/legs definitely felt better. I actually enjoyed pushing myself as all I had to battle with was shortness of breath. Set out just to run at sustainable pace but first lap was 5 secs quicker and I was able to make the usual effort at the top of the hill on laps 2 and 3. Last of summer conditions though?

Friday Sep 29, 2017 #

7 AM

Cycling (Felpham and back) 1:05:00 [3] 22.0 km (2:57 / km)

First wet of winter in a.m. Downpour was an hour earlier than forecast.

Thursday Sep 28, 2017 #

7 AM

Cycling (Felpham and back) 1:05:00 [3] 22.0 km (2:57 / km)

Wednesday Sep 27, 2017 #

1 PM

Walk (Ports & Arun Canal) 4:20:00 [2] 13.0 mi (20:00 / mi)

Fine weather for inset day. Got train to Ford and followed route of old canal home. Managed to keep up a brisk pace but was tired by the end. Had to use stealth training to get round the bruisers blocking the path at the Lidsey oilwell.

Tuesday Sep 26, 2017 #

7 AM

Cycling (Felpham and back) 1:05:00 [3] 22.0 km (2:57 / km)

Puncture at hometime.

Saturday Sep 23, 2017 #

9 AM

Trail race (Chichester parkrun) 21:48 [5] 5.0 km (4:22 / km) +50m 4:09 / km

Cut right down on (almost cut out) red wine this week to see if it made a difference to my back. Inevitably felt a lot better generally and detected a loosening in the hips area which encourages me to persevere. Was fresher jogging to start and felt quite optimistic, but c-v fitness seems to be the brake on better performance. Tight chest as usual warming up. Was a bit nearer the front than usual and had Lu ahead steadily pulling away, but result was no real improvement. Even if I probably enjoyed the 'effort' a little bit more. Roll on next week.

Friday Sep 22, 2017 #

Cycling (Felpham and back) 1:05:00 [3] 22.0 km (2:57 / km)

Thursday Sep 21, 2017 #

7 AM

Cycling (Felpham and back) 1:05:00 [3] 22.0 km (2:57 / km)

Wet ride home.

Wednesday Sep 20, 2017 #

7 AM

Cycling (Felpham and back) 1:05:00 [3] 22.0 km (2:57 / km)

Tuesday Sep 19, 2017 #

7 AM

Cycling (Felpham and back) 1:05:00 [3] 22.0 km (2:57 / km)

Saturday Sep 16, 2017 #

9 AM

Trail race (Chichester parkrun) 21:54 [5] 5.0 km (4:23 / km) +50m 4:10 / km
rhr:60 weight:73kg

Ibuprofen the night before meant lower back just felt lopsided rather than painful. Nevertheless this new routine meant I had a slightly more positive attitude heading over. Lap splits were 7, 7.23. and 7.30. Bit disappointed but it was some kind of consolidation at least. Tried to pick it up for last lap but may have used up a bit too much on second. 50 huge seconds behind Lu, who was almost out of sight during lap 3.

Thursday Sep 14, 2017 #

7 AM

Cycling (Felpham and back) 1:05:00 [3] 22.0 km (2:57 / km)

Slight headwind home.

Wednesday Sep 13, 2017 #

7 AM

Cycling (Felpham and back) 1:05:00 [3] 11.0 km (5:55 / km)

Tuesday Sep 12, 2017 #

7 AM

Cycling (Felpham and back) 1:05:00 [3] 22.0 km (2:57 / km)

Saturday Sep 9, 2017 #

9 AM

Trail race race (Chichester parkrun) 21:50 [5] 5.0 km (4:22 / km) +50m 4:10 / km
rhr:60 weight:73kg

Little by little, by hook or by crook. Lap splits 7.05, 7.20, 7.25. No idea what is going on with lower back; took ibuprofen. Started nice and steady, and on second lap looked for and almost found that 'automatic' pace that lets you forget all the effort. Felt alright at the top of the hill so pushed on a bit, shortened stride for last climb then pushed on again. Pleased.

Thursday Sep 7, 2017 #

7 AM

Cycling (Felpham and back) 1:05:00 [3] 22.0 km (2:57 / km)

Wednesday Sep 6, 2017 #

7 AM

Cycling (Felpham and back) 1:05:00 [3] 22.0 km (2:57 / km)

Tuesday Sep 5, 2017 #

10 AM

Cycling (Felpham and back) 1:05:00 [3] 22.0 km (2:57 / km)

After a check up at the eye clinic.

Monday Sep 4, 2017 #

8 AM

Cycling (Felpham and back) 1:05:00 [3] 22.0 km (2:57 / km)

Sunday Sep 3, 2017 #

11 AM

Orienteering race (SE Sprints, Sussex Univer) 34:07 [5] *** 2.5 km (13:39 / km) +60m 12:11 / km
spiked:19/22c

Morning heats. 'Do you remember what to do?' the first person I recognised in the car park said. Good question. For sure, though, nothing inspires anticipation like a well-run orienteering event and I knew this would be. I was really looking forward, if only to see how my back/legs and probably more importantly vision would cope. It felt great, map in hand, burning up the grass to 1. I'd not made out the uncrossable walls though and had to backtrack right round the first building. Settled down for 2 through 7 and was quite pleased with the speed I was managing to hold. Got confused on the way to 8 and had to relocate when map stopped fitting. Lost over a minute here and was caught by DM. Tried to catch him in the easy section through 17 but couldn't and was quite pleased to see the last 5 legs were a bit longer as I was finding the nav challenge a bit straightforward. Careful what you wish for I guess. I missed 21 on the straight line between 20 and 22. Didn't realise and punched finish in 22.45. On the way to download the light dawned and I cursed a bit as a mp sort of wrote off the afternoon race as well. So I decided to jog back for 21 and then do the finish again and see if my hired SIAC card would allow me a result. It did, but I'd binned 12 mins. At least I'd have an early afternoon start.
1 PM

Orienteering (SE Sprints, Final) 26:57 [5] *** 2.7 km (9:59 / km) +60m 8:59 / km
spiked:18/19c

Alan said the afternoon was more challenging and he was right. Despite the morning's mishap and the fatigue, was really looking forward to round 2 as well. 2, 3, 4 and 5 were real navigational puzzles whose quickest routes usually involved a fair bit of running round. 8 and 10 were longer and required keeping careful map contact. I was pleased that I seemed to cope ok. Caught my minuteman and tried not to make a mistake in my effort to open a gap. Biggest problem was probably leaving controls. Had no 'flow' at all but that's not really a surprise given how rusty I must be after all this time away. 16, 18 and 19 were quite long legs near the end but I managed to simplify them ok and keep pushing just. Result was probably distinctly average but I'm not bothered. I'd been worried about reading the map and avoiding the furniture and tripping on the stairs and those things were reasonably ok. My back/legs were 'there' as well, especially before the starts, but I think all the mental effort of orienteering means you largely forget about them when you're running. Overall feeling is one of huge relief.

Saturday Sep 2, 2017 #

9 AM

Trail race race (Chichester parkrun) 22:06 [5] 5.0 km (4:25 / km) +50m 4:13 / km
rhr:60 weight:73kg

Biomechanical function reached a bit of an all time low on holiday on Wednesday when I could barely climb the stairs to Orford Castle. Decided after that to simply ignore any 'feelings' and just try and 'walk tall'. And believe! Felt positive jogging to the park as I knew I was going to focus on enjoying my run rather than worry about time or lower back/legs. Steady first lap (7.00) which felt quicker as field was missing a few faster runners. Relaxed on second (7.45), then tried to pick it up from the top of the hill on third (7.20). Overtook a few and time was a marginal incremental improvement. Conditions were absolutely perfect. Such fun!

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