Training Log Archive: timmeoIn the 7 days ending Jan 19, 2014:
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Saturday Jan 18, 2014 #
Event: The 33rd Box Hill Fell Race
Run warm up/down (Box Hill) 15:00 [2] 2.5 km (6:00 / km) +40m 5:33 / km
shoes: Inov8 Oroc 340 II
Run race (Box Hill) 1:01:16 [4] 11.7 km (5:14 / km) +530m 4:16 / km
shoes: Inov8 Oroc 340 II
Box Hill Fell Race
Good conditions but a bit wet and muddy underfoot. Pushed hard on the first hill but then went a little easier up the next 2. 30sec up on last year at the 4km road crossing at the top. Felt ok on the long drag down but as usual had a bit of a low going through the Whitehill Wood section. 50sec up at the bottom of the steps - road crossing. Paced Juniper Hill pretty well and still 50sec at 10k at the top. Must have then recovered quicker this year as I made a further 30sec up in the last 1.5km even though the penultimate descent was a muddy/rocky stream, although no sledges to dodge on the run in. Overtook 2 guys on the final descent that I had been racing with, couldn't have done much more.
Pos 34/257
Winner: J. McMullun 49:36mins (+12mins +24%)
Good conditions but a bit wet and muddy underfoot. Pushed hard on the first hill but then went a little easier up the next 2. 30sec up on last year at the 4km road crossing at the top. Felt ok on the long drag down but as usual had a bit of a low going through the Whitehill Wood section. 50sec up at the bottom of the steps - road crossing. Paced Juniper Hill pretty well and still 50sec at 10k at the top. Must have then recovered quicker this year as I made a further 30sec up in the last 1.5km even though the penultimate descent was a muddy/rocky stream, although no sledges to dodge on the run in. Overtook 2 guys on the final descent that I had been racing with, couldn't have done much more.
Pos 34/257
Winner: J. McMullun 49:36mins (+12mins +24%)
Friday Jan 17, 2014 #
Run warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: Inov8 Flyroc 310 VI
Time Trial (Winter) 22:01 [3] 4.65 km (4:44 / km) +57m 4:28 / km
ahr:147 max:160 shoes: Inov8 Flyroc 310 VI
Wednesday Jan 15, 2014 #
Run long (HR Mini Bluebell ) 1:13:32 [3] 13.85 km (5:19 / km) +140m 5:03 / km
ahr:137 max:156 shoes: Inov8 Flyroc 310 VI
Longer run at lunchtime. A little tired from intervals so a bit slower than last week. Very wet & muddy. Some tightness in ankles/achilies/feet
Tuesday Jan 14, 2014 #
Run warm up/down (Maidenhead AC) 20:30 [2] 3.36 km (6:06 / km)
ahr:140 shoes: Inov8 Flyroc 310 VII
Warm up, down and jog between 200s
Run intervals (Maidenhead AC) 17:07 [4] 4.8 km (3:34 / km)
ahr:161 max:177 shoes: Inov8 Flyroc 310 VII
4 x 1000 (5k) [45"] [4'] 4 x 200 (max) [200 jog]
Tough session with very short recovery between the 1km reps (3.40, 39, 43, 40). Just about had enough left to do the sprints at the end (36, 37, 35, 37).
Tough session with very short recovery between the 1km reps (3.40, 39, 43, 40). Just about had enough left to do the sprints at the end (36, 37, 35, 37).