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Training Log Archive: timmeo

In the 7 days ending Jan 26:

activity # timemileskm+m
  Run3 1:13:57 7.89(9:23) 12.69(5:50) 140
  Strength3 1:10:00
  Orienteering1 43:25 3.98(10:55) 6.4(6:47) 15028 /31c90%
  Total5 3:07:22 11.86 19.09 29028 /31c90%

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MoTuWeThFrSaSu

Sunday Jan 26 #

Run warm up/down (Farley Heath) 10:00 [2] 1.5 km (6:40 / km) +30m 6:04 / km
ahr:137 max:153 shoes: Inov8 Oroc 340 V

Orienteering race (Farley Heath) 43:25 [4] *** 6.4 km (6:47 / km) +150m 6:04 / km
ahr:161 max:185 spiked:28/31c shoes: Inov8 Oroc 340 V

GO Middle - Black - Farley Heath

Nice areas, mix of forest and heath. Really good run today, pushing hard, navigating well and no big mistakes. No problems with the knee and fit enough to push/race this distance now.

Mistakes ~1:15min
(2)(0:15) - Control well hidden by dubious 'distinctive' tree
(4)(0:15) - Chose longer way round which was ok (most went straight) but zigzagged too much to early on
(19)(0:15) - Just after the road crossing, overshot misread contour detail
(25)(0:15) - Poor exit from c24, a bit distracted by others
(26)(0:15) - Poor bearing missed on short leg

Actual distance: 7.14km (6:01 min/km)

Saturday Jan 25 #

Strength (Hip & trunk) 20:00 [1]

Rolling, hips x 2

Friday Jan 24 #

Run (SoCo) 34:41 [3] 6.0 km (5:47 / km) +50m 5:33 / km
ahr:148 max:165 shoes: Inov8 Parkclaw 275

Easy morning run round old/new copse. Was feeling a bit ill on Weds so a couple of days off and feel better. HR still a bit high for this effort though. Hips/Knee fine

Tuesday Jan 21 #

Run (Wallingford) 29:16 [2] 5.19 km (5:38 / km) +60m 5:20 / km
ahr:132 max:143 shoes: Inov8 Trailroc 285 (Black)

Easy run up the pigsty & ridgeway loop

Strength (Hip & Trunk) 20:00 [1]

Trunk x 2

Monday Jan 20 #

Strength (Hip & Trunk) 30:00 [1]

Hip mobility & rolling
Hip set x 2 & Calves x 3

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