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Training Log Archive: timmeo

In the 7 days ending Mar 12, 2017:

activity	#	time	miles		km		+m
Cycle Road	1	3:29:00	53.13	(3:56)	85.5	(2:27)	600
Run	4	2:19:43	17.31	(8:04)	27.86	(5:01)	150
Orienteering	2	2:15:06	12.98	(10:24)	20.89	(6:28)	385	23 /	28c	82%
Total	6	8:03:49	83.42	(5:48)	134.25	(3:36)	1135	23 /	28c	82%

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Sunday Mar 12, 2017 #

Event: CompassSport Cup Heat

Orienteering race (Cold Ash) 1:16:04 [4] *** 10.4 km (7:19 / km) +250m 6:32 / km
spiked:23/28c shoes: Inov8 Oroc 340 IV

BKO CSC Heat - Brown - Cold Ash

Bit rougher/muddier than you'd think and I was pretty tired after the sportive. Legs heavy for first 20 mins but then improved. Also wasn't concentrating well to start, a few early mistakes, otherwise not too bad a race. Made some good calls and time on longer legs. Won, and SN through to the final.

Mistakes ~3:30min
(1)(0:15) - Hesitated out of start nearly a parallel error
(2)(1:00) - Didn't read circle detail or CD
(4)(0:15) - RC - Poor exit from c3
(19)(0:15) - RC - slowed and pushed offline though green.
(22)(1:00) - Poor bearing on exit of c21 followed wrong veg boundary
(26)(0:30) - Undershot slightly looking in broken ground for knoll

Pos: 1/17
Actual distance: 12.07 km (6:19 min/km)

Run warm up/down (Cold Ash) 8:00 [2] 1.2 km (6:40 / km)
shoes: Inov8 Oroc 340 IV

Saturday Mar 11, 2017 #

Cycle Road long (Surrey Hills) 3:29:00 [2] 85.5 km (2:27 / km) +600m 2:22 / km
shoes: Carrera Vanquish

Wiggle Ups and Downs Sportive - Standard (53 miles)

Nice route to the South of the Surrey Hills from Cranleigh with A&N. Not too hilly, just rolling lanes. Completed it quicker than expected. Little bit of back ache towards the end but otherwise felt pretty good.

Cranleigh - Loxwood - Dunsfold - Godalming - Chiddingfold - Plaistow - Loxwood - Ellens Green - Oakwood - Cranleigh

Friday Mar 10, 2017 #

Orienteering warm up/down (Nettlebed) 26:21 [2] 4.34 km (6:04 / km) +45m 5:46 / km
ahr:128 shoes: Inov8 Oroc 340 III

Orienteering tempo (Nettlebed) 32:41 [4] 6.15 km (5:19 / km) +90m 4:57 / km
ahr:159 max:167 shoes: Inov8 Oroc 340 III

Terrain run in Nettlebed, continuous 3 loops back to back at threshold pace.
South loop 10:29
North loop 11:45
South loop 10:27

Thursday Mar 9, 2017 #

Run (Wallingford) 35:05 [2] 7.0 km (5:01 / km) +10m 4:59 / km
ahr:127 max:146 shoes: Inov8 Trailroc 255

Easy lunchtime run.

Wednesday Mar 8, 2017 #

Run intervals (Wallingford) 26:00 [4] 6.4 km (4:04 / km) +50m 3:55 / km
ahr:157 max:168 shoes: Inov8 Trailroc 255

4 x 1.6km (hard) [2']

Intervals on the ridgeway loop. ~6:20mins each, feeling quite good.

Run warm up/down (Wallingford) 32:00 [2] 5.68 km (5:38 / km) +50m 5:24 / km
ahr:130 shoes: Inov8 Trailroc 255

To/from loop and between reps

Tuesday Mar 7, 2017 #

Run (Maidenhead) 38:38 [2] 7.58 km (5:06 / km) +40m 4:58 / km
ahr:130 max:156 shoes: Inov8 Race Ultra 290

Down to track, but another non-track session so just an easy run

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