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Training Log Archive: timmeo

In the 7 days ending Feb 20, 2017:

activity # timemileskm+m
  Run5 2:37:52 18.25(8:39) 29.37(5:23) 280
  Orienteering2 1:52:35 10.44(10:47) 16.8(6:42) 34541 /48c85%
  Cycle MTB1 1:05:00 9.67(6:43) 15.56(4:11) 140
  Total5 5:35:27 38.36(8:45) 61.73(5:26) 76541 /48c85%

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Sunday Feb 19, 2017 #

Run warm up/down (Northaw Great Wood) 15:30 [2] 2.6 km (5:58 / km) +30m 5:38 / km
shoes: Inov8 Oroc 340 IV

Orienteering race (Northaw Great Wood) 1:10:49 [4] *** 11.2 km (6:19 / km) +285m 5:37 / km
spiked:27/31c shoes: Inov8 Oroc 340 IV

HH Ace of Herts - Black - Northaw Great Wood

Nice little area of deciduous forest, pretty runnable. A little tired from yesterday and faded a bit after an hour. Caught by CS (reversal of SN Tro) at 22 and that helped to push and stay focused to the end. Straight was usually best so bearing practice from yesterday was useful. Nav was good apart from a blip around 15,16,17 bit rushed after the first mistake and missed them all left.

Mistakes ~2:45min
(2)(0:15) - RC brambles were well mapped, should have taken path
(4)(0:30) - Poor bearing/pushed left by veg. +150m
(9)(0:15) - RC didn't stay on top of progress on long path leg
(15)(0:15) - Missed slightly (30m) left
(16)(0:15) - Bit annoyed at c15, poor exit bearing
(17)(1:00) - Still a bit rushed, didn't read enough or have good bearing
(19)(0:15) - Hesitated, control came quicker than expected after map flip

Pos: 4/18
Winner: A. Llewellyn 1:08:47mins (+2:02mins +3%)
Actual distance 13.0 km (5:27 min/km)

Saturday Feb 18, 2017 #

Run warm up/down (Swinley East) 14:30 [2] 2.27 km (6:23 / km) +20m 6:07 / km
shoes: Inov8 Oroc 340 III

Orienteering (Swinley East) 41:46 [3] *** 5.6 km (7:28 / km) +60m 7:05 / km
spiked:14/17c shoes: Inov8 Oroc 340 III

Using this for bearing practice and terrain running. Went ok, lost concentration a couple of times as not pushing too hard.

Actual distance: 6.6km (6:22 min/km)

Cycle MTB (Swinley Forest) 1:05:00 [3] 15.56 km (4:11 / km) +140m 4:00 / km
shoes: MTB Boardman Comp HT 650b

Friday Feb 17, 2017 #

Run (Wallingford) 44:00 [2] 8.51 km (5:10 / km) +80m 4:56 / km
ahr:136 max:154 shoes: Addidas Kanadia TR6

Easy lunchtime run. Bit less than planned this week due to L quad

Thursday Feb 16, 2017 #

Run (Maidenhead) 28:26 [2] 5.0 km (5:41 / km) +20m 5:35 / km
ahr:120 max:134 shoes: Addidas Kanadia TR6

Easy evening run with Ruth. L quad ok, better but still bit of an ache.

Tuesday Feb 14, 2017 #

Run warm up/down (Maidenhead) 45:47 [2] 8.46 km (5:25 / km) +40m 5:17 / km
ahr:128 shoes: Inov8 Race Ultra 290

To track, to hill, between reps and back home

Run hills (Maidenhead) 9:39 [4] 2.53 km (3:49 / km) +90m 3:14 / km
ahr:148 max:168 shoes: Inov8 Race Ultra 290

2 x 6 x (210m, 7m climb) [75", 3']

MAC Track. 'Hills' on High Town Road. Not the best session, v short reps, ran them moderately hard. L quad a bit sore, not like a month ago, more central and dull ache

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