Training Log Archive: FEIn the 31 days ending Jan 31, 2019:
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Sunday Jan 27, 2019 #
Orienteering 45:00 [2] 3.4 km (13:14 / km) +75m 11:55 / km
Puttenham - Light Green from last week with C.
Lots of coaching stops. Learnt a few things too, like his bearings were better than my sense of direction!
Body feeling the effects of January workload with many niggles. Bailed out 400m from the end with painful ligament on R ankle.
Lots of coaching stops. Learnt a few things too, like his bearings were better than my sense of direction!
Body feeling the effects of January workload with many niggles. Bailed out 400m from the end with painful ligament on R ankle.
Warm Up 18:00 [2] 1.5 km (12:00 / km)
Redid control 1 from last week. Took 5 mins to find depression, maybe 25m from where it was suggested in slow run bracken. Was lucky to only loose a 1min last week.
Monday Jan 21, 2019 #
Note
R achilles inflammed on o/s, as well as i/s. Shoes might have shrunk. Will ice.
Different mindset worked yesterday, to race a course as a whole, rather than a leg at a time, and to listen to body & clarity of thought and back off before losing time.
Different mindset worked yesterday, to race a course as a whole, rather than a leg at a time, and to listen to body & clarity of thought and back off before losing time.
Sunday Jan 20, 2019 #
Orienteering 49:49 [4] 5.4 km (9:14 / km) +165m 8:00 / km
GO Puttenham - Short Blue
Better physically and mentally today, still felt sick midway but more a reflection of effort and fitness.
1. Trickiest leg, didn't set bearing or relocate, lost 1.00, could have been worse.
4. Went up & round, straight might have been quicker, no round was best.
5. Caught up in gorse bush exiting 4. -15s.
10. Straight might have been quicker? Maybe 10s.
15. Changed mind on route -20s.
17. Should have ignored Carol L -10s.
Hamstrings OK today, but don't feel confident yet to try to stride out.Progressing!!
Better physically and mentally today, still felt sick midway but more a reflection of effort and fitness.
1. Trickiest leg, didn't set bearing or relocate, lost 1.00, could have been worse.
4. Went up & round, straight might have been quicker, no round was best.
5. Caught up in gorse bush exiting 4. -15s.
10. Straight might have been quicker? Maybe 10s.
15. Changed mind on route -20s.
17. Should have ignored Carol L -10s.
Hamstrings OK today, but don't feel confident yet to try to stride out.Progressing!!
Warm Up 12:00 [2]
In the CP field, then going to start & at the start. Stretching for last two days instead of one helped.
Sunday Jan 13, 2019 #
Event: DFOK SE League Event
Orienteering 49:50 [3] 4.9 km (10:10 / km) +115m 9:06 / km
weight:157.5lbs
DFOK Chelwood - Short Blue
Not with it today and had bonked by 7.
1. Caught Helen E at 1.
2. Surprised she was keeping up but it was on a track. -10s.
3. Got away on terrain running.
5. Set compass but felt it was 20 degs out, and ended up 100m south. A strange one. -2.30. (Edit, bearing on compass correct, went off clearing corner 12m to S!!!)
7. Recaught HE.
8. Suffering.
9. Dumb, saw path route but thought I'd outrun/walk HE going direct blew 1.00.
10.HE pulled away from me on track (dying). Went straight through tussocks/marshes and used those that went round to guide me in. Despite going straight had a good leg time!.
11. HE overtook on track again. Went direct again (not learning) -1.00 RC.
Probably lost more time than estimate on direct RCs.
Lacking energy and lost more weight recently than seems reasonable? Both hamstrings tight throughout, so maybe my modified running gait was even more inefficient than usual!
Not with it today and had bonked by 7.
1. Caught Helen E at 1.
2. Surprised she was keeping up but it was on a track. -10s.
3. Got away on terrain running.
5. Set compass but felt it was 20 degs out, and ended up 100m south. A strange one. -2.30. (Edit, bearing on compass correct, went off clearing corner 12m to S!!!)
7. Recaught HE.
8. Suffering.
9. Dumb, saw path route but thought I'd outrun/walk HE going direct blew 1.00.
10.HE pulled away from me on track (dying). Went straight through tussocks/marshes and used those that went round to guide me in. Despite going straight had a good leg time!.
11. HE overtook on track again. Went direct again (not learning) -1.00 RC.
Probably lost more time than estimate on direct RCs.
Lacking energy and lost more weight recently than seems reasonable? Both hamstrings tight throughout, so maybe my modified running gait was even more inefficient than usual!
Warm Up 15:00 [2]
Saturday Jan 5, 2019 #
Event: HH Regional
Orienteering 51:23 [4] 4.7 km (10:56 / km) +110m 9:47 / km
HH Mardley Heath - Green - forested old gravel pits.
Brilliant well mapped technical area. Good course too. Geeked routegadget, which tells you nothing about the runnability or the physical nature of endless unmapped steep lumps, so legs were feeling like jelly by 8 of 25.
5 My brain registered I was getting cocky (had fastest splits on previous 2 controls) and promptly lost 2.15 by going straight, then not seeing bigger features then overshooting.
7 I switched off and watched runner ahead rather than navigating, so when map did not appear exactly as I might have mapped it pointless frustration crept in - 1.30.
8 Came out 40m south of junction and stupidly shrugged it off and drifted south - 1.15.
16 20s not going to correct hill/knoll.
18 15s 25m to east of reentrant.
20 East was faster -20s.
23 Too straight and there was an unmarked path, so started looking too early and to west -2.00
Too aggressive today, and when it was going well it seemed so easy.
L hamstring tightened up for last 600m which considering the v steep slopes wasn't surprising.
Brilliant well mapped technical area. Good course too. Geeked routegadget, which tells you nothing about the runnability or the physical nature of endless unmapped steep lumps, so legs were feeling like jelly by 8 of 25.
5 My brain registered I was getting cocky (had fastest splits on previous 2 controls) and promptly lost 2.15 by going straight, then not seeing bigger features then overshooting.
7 I switched off and watched runner ahead rather than navigating, so when map did not appear exactly as I might have mapped it pointless frustration crept in - 1.30.
8 Came out 40m south of junction and stupidly shrugged it off and drifted south - 1.15.
16 20s not going to correct hill/knoll.
18 15s 25m to east of reentrant.
20 East was faster -20s.
23 Too straight and there was an unmarked path, so started looking too early and to west -2.00
Too aggressive today, and when it was going well it seemed so easy.
L hamstring tightened up for last 600m which considering the v steep slopes wasn't surprising.
Warm Up 10:00 [2]
Proper jogging/running wu. C was worried I took so long before returning to car!
73.5kg, digestion back to normal. Only 0.5kg heavier than at end of 2017 cycling season, but probably 2.5kg more fat!
73.5kg, digestion back to normal. Only 0.5kg heavier than at end of 2017 cycling season, but probably 2.5kg more fat!
Tuesday Jan 1, 2019 #
Note
Calf mildly aggravated a few hours after run on Sunday, probably due to the ground being so hard after so little recent rain. Still managed a gentle 2 mile walk. Decided to miss temptation of walking the Ash hour score.