Training Log Archive: timmeoIn the 7 days ending May 3, 2010:
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Sunday May 2, 2010 #
Orienteering race (Wolseley Park) 42:48 [4] *** 6.2 km (6:54 / km) +170m 6:04 / km
spiked:15/17c shoes: Inov8 Flyroc 310 III
R Ankle - 1 - No pain
Shins - 1 - No pain
L Knee - 1 - No pain
BOC Relay - Mens Open 3rd Leg - Wolseley Park
SN team with J.Edwards and P.Bray. Did a decent warm up but felt rubbish by the 2nd long uphill leg. Legs felt heavey. Shame, as the course was really fast. Dropped 2 places.
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Nav was fairly simple. Running alone for most and was clean apart from one error and one hesitation
Mistakes ~2:00 mins
(7) (1:30) - Poor exit bearing and then confused by veg
(9) (0:30) - Hesitated and undershot in area with many controls
Pos (On gaffle): 10/11
Pos (Team): 15/23 (23mins down)
Winner (On gaffle): M.Halliday - 34min (+9min +26%)
Actual Distance Run 6.95 (6.09m/km)
Run warm up/down 10:00 [2] 1.5 km (6:40 / km) +10m 6:27 / km
shoes: Inov8 Flyroc 310 III
Saturday May 1, 2010 #
Run warm up/down 10:00 [2] 1.5 km (6:40 / km) +10m 6:27 / km
shoes: Inov8 Flyroc 310 III
Orienteering race (Abrahm's Valley) 2:11:41 [4] *** 16.2 km (8:08 / km) +540m 6:58 / km
spiked:26/30c shoes: Inov8 Flyroc 310 III
R Ankle - 1 - No pain
Shins - 1 - No pain
L Knee - 1 - No pain
BOC Ind - M21E - Abrahm's Valley & Wolseley Park
Physically pretty good. Was always going to be hard going but paced it ok. Exhausted by the end.
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Nav was average. Did pretty well in quarry and got most routes right. One stupid mistake. Think I'm taking these long races a bit safe and maybe too much path running and not attacking smaller shortcuts enough.
Mistakes ~6:00 mins
(4) (0:30) - Confused by fences (+150m)
(5) (0:30) - Overshot path junc. (+200m)
(11) (0:30) - Lost contact mid leg and slowed to re-loc.
(15) (1:30) - In the quarry dodgy veg mapping bit of circling
(23) (2:00) - Stupid overshoot, tiring (~90mins) and lost concentration
(24) (1:00) - Not a great route zig-zagged too much and then lost more time due the unmapped buzzard area
Pos: 31/38
Winner: M.Crane - 84min (+48min +57%)
Actual Distance Run 20.46 (6.26m/km)
Ian 131
Scott 138
Thursday Apr 29, 2010 #
Run warm up/down (Cowley) 19:08 [3] 3.45 km (5:33 / km) +40m 5:15 / km
ahr:142 max:153 shoes: Inov8 Flyroc 310 III
Run hills (South Park) 15:43 [4] 3.65 km (4:18 / km) +120m 3:42 / km
ahr:170 max:180 shoes: Inov8 Flyroc 310 III
L Ankle - 1 - No pain
Shins - 1 - No pain
L Knee - 1 - No pain seemed ok
Hill Reps. 3 x (5 min square, 2 sides hard, 1 easy. 2min recovery) Didn't feel great, quite hard going. Hams tight from Tues.
Wednesday Apr 28, 2010 #
Strength 15:00 [1]
Tuesday Apr 27, 2010 #
Run (HR Ridgeway + Bluebell) 58:58 [4] 11.66 km (5:03 / km) +130m 4:47 / km
ahr:162 max:175 shoes: Inov8 Flyroc 310 III
L Ankle - 1 - No pain
Shins - 1 - No pain
L Knee - 1 - No pain couple of twinges
Same as last Tues but much faster up the hill ~5min/k. Ran with MarkD and James. More comfortable pace back, felt really strong despite the heat
Tennis 1:00:00 [2]