Training Log Archive: timmeoIn the 7 days ending Dec 19, 2016:
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Sunday Dec 18, 2016 #
Orienteering (White Downs & Ranmore) 1:04:13 [4] *** 8.9 km (7:13 / km) +200m 6:29 / km
spiked:26/29c shoes: Inov8 Oroc 340 IV
MV - Brown - White Downs & Ranmore
Very misty day out in the Surrey Hills. Bit more green/hilly/technically challenging compared to last week (Long Valley). Felt slow but still getting used to terrain running, pace was actually ok. Knee was good. A few stupid mistakes but concentrated better in the second half after the big one. Not as clean a run as last week but same % down on Jegor.
Mistakes ~5:15min
(2)(1:00) - Drifted left. Dodgy clearing AP. Reloc from road
(11)(1:00) - Bit distracted by others, parallel error on earthwalls
(14)(3:00) - Poor exit bearing from c13 to parallel block of white forest
(29)(0:15) - Hesitated - didn't read path detail close to finish
Pos: 5/47
Winner: Jegor 56:51mins (+7:22mins +13%)
Actual distance: 10.34km (6:13 min/km)
Very misty day out in the Surrey Hills. Bit more green/hilly/technically challenging compared to last week (Long Valley). Felt slow but still getting used to terrain running, pace was actually ok. Knee was good. A few stupid mistakes but concentrated better in the second half after the big one. Not as clean a run as last week but same % down on Jegor.
Mistakes ~5:15min
(2)(1:00) - Drifted left. Dodgy clearing AP. Reloc from road
(11)(1:00) - Bit distracted by others, parallel error on earthwalls
(14)(3:00) - Poor exit bearing from c13 to parallel block of white forest
(29)(0:15) - Hesitated - didn't read path detail close to finish
Pos: 5/47
Winner: Jegor 56:51mins (+7:22mins +13%)
Actual distance: 10.34km (6:13 min/km)
Run warm up/down (White Downs & Ranmore) 26:30 [2] 4.4 km (6:01 / km) +40m 5:46 / km
shoes: Inov8 Oroc 340 IV
Short warm up, longer warm down
Friday Dec 16, 2016 #
Run long (Wallingford) 1:28:00 [3] 16.78 km (5:15 / km) +100m 5:06 / km
ahr:139 max:160 shoes: Addidas Kanadia TR6
Lunchtime long run. The Ipsden loop from a couple of weeks ago in reverse. Felt ok. Still feeling something in the knee at around 45mins - feels just a bit sore/strained. Doesn't get any worse.
Wednesday Dec 14, 2016 #
Run (Maidenhead) 38:46 [2] 7.25 km (5:21 / km) +40m 5:12 / km
ahr:131 max:155 shoes: Addidas Kanadia TR6
Evening easy run round Pinkneys Green
Tuesday Dec 13, 2016 #
Run warm up/down (Maidenhead) 16:35 [2] 3.12 km (5:19 / km)
ahr:138 shoes: Inov8 Race Ultra 290
Run intervals (Maidenhead) 17:46 [5] 4.8 km (3:42 / km)
ahr:166 max:179 shoes: Inov8 Race Ultra 290
4 x 1200 (800/10k, 400/5k) [2:30]
MAC Track. In a slightly faster group so it was more like a fast first lap then 2 slower but felt good this week. 3:45m/km pace felt relatively easy compared to last week when 4:00m/km pace felt tough.
MAC Track. In a slightly faster group so it was more like a fast first lap then 2 slower but felt good this week. 3:45m/km pace felt relatively easy compared to last week when 4:00m/km pace felt tough.