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Training Log Archive: timmeo

In the 7 days ending Nov 24:

activity # timemileskm+m
  Run3 1:20:27 9.63(8:21) 15.5(5:11) 200
  Orienteering1 1:06:03 5.97(11:04) 9.6(6:53) 21018 /22c81%
  Total3 2:26:30 15.6(9:24) 25.1(5:50) 41018 /22c81%

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Sunday Nov 24 #

Run warm up/down (Hankley Common) 6:00 [2] 0.8 km (7:30 / km) +20m 6:40 / km
shoes: Innov8 Mudclaw 300

Orienteering race (Hankley Common) 1:06:03 [4] *** 9.6 km (6:53 / km) +210m 6:12 / km
ahr:163 max:180 spiked:18/22c shoes: Innov8 Mudclaw 300

SLOW OK Nuts Trophy - Short Brown - Hankley Common

Doing lots of hip mobility stuff and knee had been feeling good so step up from last weeks blue. Knee was ok, felt it tighten when climbing at ~55mins but no significant pain at the end. Familiar area, fast forest and slower heathery open. 1 bigger mistake when I lost concentration running in a pack otherwise small losses with lazy compass and taking heathery RCs. Pleased to be only a couple of mins off NB & RB.

Mistakes ~2:30min
(3)(0:15) -
(11)(0:15) - Direction, should have trusted bearing through green
(12)(0:15) - Direction, on a rough bearing in v open forest, not enough
(14)(0:15) - RC, should have taken more paths and avoided heather
(16)(0:60) - Used rough bearing instead of a good AP
(20)(0:30) - Poor exit direction from c19 and some hesitation in circle

Actual distance: 10.79km (6:07 min/km)

Friday Nov 22 #

Run (Wallingford) 21:11 [3] 3.81 km (5:34 / km) +70m 5:06 / km
ahr:142 shoes: Inov8 Trailroc 285 (Black)

Run intervals (Wallingford) 16:00 [4] 3.79 km (4:13 / km) +20m 4:07 / km
ahr:158 max:174 shoes: Inov8 Trailroc 285 (Black)

4 x 4' (hard) [2']
Intervals around the ridgeway loop. Slippery in torrential rain. As usual recently - have been rolling hip flexor, TFL and glutes. As a result form felt good and had no probs with knee.

Wednesday Nov 20 #

Run (Wallingford) 37:16 [3] 7.1 km (5:15 / km) +90m 4:56 / km
ahr:148 max:156 shoes: Inov8 Trailroc 285 (Black)

Lunchtime run, ridgeway + loop. Knee ok, no pain but aware of some tightness/swelling.

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