Training Log Archive: timmeoIn the 7 days ending Apr 21, 2019:
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Sunday Apr 21, 2019 #
Cycle Road (Chilterns) 54:00 [2] 20.7 km (2:37 / km) +210m 2:29 / km
ahr:108 max:133 shoes: Carrera Vanquish
An easy cruise up to Stoke Row and back. First outing on the road bike this year.
Saturday Apr 20, 2019 #
Orienteering race (Old Windmill Hill) 55:32 [4] *** 6.9 km (8:03 / km) +260m 6:46 / km
ahr:171 max:188 spiked:21/25c shoes: Innov8 Mudclaw 300
JK Middle - M21E - Old Windmill Hill
Great SN area and course. A really hot day - as soon as I hit the first hill felt like I had no energy. A real plod. Had a plan to choose 'around' routes to save knee and worked out ok. Still quite a few sloppy nav mistakes despite slow pace.
Mistakes ~3:45min
(2)(0:30) - Round RC
(7)(0:45) - Poor distance judgement/plan - distracted by wrong control
(9)(0:30) - Round RC
(13)(1:00) - Stuck in the trenches, got v close but doubted original line
(16)(0:15) - Missed straighter RC and crossings
(24)(0:45) - Silly path mistake at the end - exhausted
Actual distance: 8.12km (6:50min/km)
Great SN area and course. A really hot day - as soon as I hit the first hill felt like I had no energy. A real plod. Had a plan to choose 'around' routes to save knee and worked out ok. Still quite a few sloppy nav mistakes despite slow pace.
Mistakes ~3:45min
(2)(0:30) - Round RC
(7)(0:45) - Poor distance judgement/plan - distracted by wrong control
(9)(0:30) - Round RC
(13)(1:00) - Stuck in the trenches, got v close but doubted original line
(16)(0:15) - Missed straighter RC and crossings
(24)(0:45) - Silly path mistake at the end - exhausted
Actual distance: 8.12km (6:50min/km)
Run (Old Windmill Hill) 6:00 [2] 1.0 km (6:00 / km)
shoes: Innov8 Mudclaw 300
Friday Apr 19, 2019 #
Event: JK 2019
Wednesday Apr 17, 2019 #
Run (Wallingford) 24:54 [3] 4.5 km (5:32 / km) +60m 5:11 / km
ahr:144 shoes: Inov8 Parkclaw 275
Run intervals (Wallingford) 12:00 [4] 2.77 km (4:20 / km) +20m 4:11 / km
ahr:160 max:171 shoes: Inov8 Parkclaw 275
3 x 4' [2']
Lunchtime intervals on the ridgeway & loop. Feeling pretty good. Again, very minor feeling in the knee but was ok on steep sections
Lunchtime intervals on the ridgeway & loop. Feeling pretty good. Again, very minor feeling in the knee but was ok on steep sections
Monday Apr 15, 2019 #
Run (SoCo) 34:26 [3] 6.2 km (5:33 / km) +40m 5:23 / km
ahr:143 max:155 shoes: Inov8 Parkclaw 275
Evening run from home around new & old copse woods. Still a v slight bit of swelling/feeling in the knee and some aches around R hip as I've been doing the activation exercises. Have started taping ankle again so that feels good.