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Training Log Archive: timmeo

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Cycle Road1 3:03:00 39.89(4:35) 64.2(2:51) 530
  Run4 1:44:09 12.33(8:27) 19.85(5:15) 50
  Orienteering1 53:17 4.1(13:00) 6.6(8:04) 19023 /26c88%
  Total5 5:40:26 56.33(6:03) 90.65(3:45) 77023 /26c88%

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Sunday Sep 25, 2016 #

Orienteering race (Glovers Wood) 53:17 [4] *** 6.6 km (8:04 / km) +190m 7:03 / km
spiked:23/26c shoes: Inov8 Oroc 340 IV

SLOW OK Nuts Trophy - Short Brown - Glovers Wood

Nice forest, middle style course. Quite low visibility but runability ok, usually straight was best so not much path running or many chances to really open up which favoured me. Pretty pleased, some sections I was on it and navigating well, good bearings. Able to concentrate ok and not think about knee too much, could feel it a bit after 30mins.

Mistakes ~4:30min
(3)(0:15) - Poor exit from c2
(10)(1:30) - Not much of a plan, took bearing from wrong pit as AP? Reloc from path beyond
(17)(0:15) - RC, out to path was faster and easier
(25)(2:30) - Confused, platform on spur but it was tucked on N foot. So close, not very good reloc/distance judgement

Pos: 2/44
Winner: N. Jarvis 52:23 (+00:54min +2%)
Actual Distance 7.64k (6.59min/km)

Run warm up/down (Glovers Wood) 6:00 [2] 1.0 km (6:00 / km)
shoes: Inov8 Oroc 340 IV

Saturday Sep 24, 2016 #

Cycle Road (Chilterns) 3:03:00 [2] 64.2 km (2:51 / km) +530m 2:44 / km
shoes: Carrera Vanquish

Nice ride in the Chilterns with Ruth and Liz

Mhead - Marlow - Fingest - Stokenchurch - Turville - Henley - Mhead

Thursday Sep 22, 2016 #

Run (Maidenhead) 40:00 [2] 7.0 km (5:43 / km) +40m 5:33 / km
shoes: Inov8 Race Ultra 290

Evening run with Ruth round Bisham wood and then home

Tuesday Sep 20, 2016 #

Run intervals (Maidenhead) 10:31 [5] 3.0 km (3:30 / km)
shoes: Inov8 Race Ultra 290

2 x 5 x 300 [100 & 3']

MAC Track. Kept it quite short again to ease into these but everything felt ok. Legs heavy after 3' gap in between sets and gradually had to take the 100s a bit slower to keep the reps the same. All around 63 sec.

Run (Maidenhead) 22:38 [2] 3.85 km (5:53 / km)
shoes: Inov8 Race Ultra 290

Monday Sep 19, 2016 #

Run (Wallingford) 25:00 [2] 5.0 km (5:00 / km) +10m 4:57 / km
shoes: Inov8 Race Ultra 290

Easy lunchtime run.

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