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Training Log Archive: timmeo

In the 7 days ending Mar 2, 2020:

activity	#	time	miles		km		+m
Run	5	2:09:22	15.23	(8:30)	24.51	(5:17)	120
Orienteering	1	1:27:09	8.08	(10:47)	13.0	(6:42)	300	24 /	30c	80%
Strength	3	1:00:00
Total	7	4:36:31	23.31		37.51		420	24 /	30c	80%

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Monday Mar 2, 2020 #

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

Hip mobility, Rolling, Trunk x3

Sunday Mar 1, 2020 #

Event: HH Ace of Herts SE League Event & Interland

Run warm up/down (Burnham Beeches) 6:00 [2] 1.0 km (6:00 / km)
shoes: Inov8 Oroc 340 V

Orienteering race (Burnham Beeches) 1:27:09 [4] *** 13.0 km (6:42 / km) +300m 6:01 / km
ahr:159 max:176 spiked:24/30c shoes: Inov8 Oroc 340 V

HH - Ace of Herts (and Interland) - Black - Burnham Beeches & Egypt Wood

Awesome runnable forest and not too wet. Had an ok run, technically I know the area well and run fast & relocate was often good enough but I got a bit sloppy in the second half and made some silly mistakes. Physically coped with the distance well and still fairly strong at the end. No issues despite recent niggles.

Mistakes ~2:30min
(5)(0:15) - Rough bearing and not reading detail in the circle
(9)(0:15) - Confused by unmapped paths
(11)(0:15) - Not reading detail - misread small paths
(15)(0:30) - Confused by familiar technical area
(22)(0:30) - Poor exit bearing
(27)(0:30) - Poor RC through green
(29)(0:15) - Poor plan - long RC round

Pos: 14/32
Winner: P. Bray 70:42mins (+16:27mins +23%)
Actual distance: 14.13 km (6:10 min/km)

Saturday Feb 29, 2020 #

Run (SoCo) 11:39 [2] 1.98 km (5:53 / km) +10m 5:44 / km
ahr:137 max:151 shoes: Inov8 Parkclaw 275

Run with Ruth!

Friday Feb 28, 2020 #

Run (Wallingford) 24:00 [2] 4.29 km (5:36 / km) +20m 5:28 / km
ahr:128 max:138 shoes: Inov8 Trailroc 285 (Black)

Easy lunchtime run. Still aching from track (L quad and R calf).

Thursday Feb 27, 2020 #

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

Hips x2

Wednesday Feb 26, 2020 #

Run warm up/down (Reading RR) 25:17 [2] 4.29 km (5:54 / km)
shoes: Inov8 Parkclaw 275

Run intervals (Reading RR) 20:56 [4] 5.6 km (3:44 / km)
max:163

1600(hard), 10 x 400 (90") [100 jog]

Run 1600 (6:08) to dictate pace of following 400s (90"). Ran them all around 89" feeling ok. Trying to keep good form and not overstretch/stride. Recovering between reps getting better so 400s felt quite short.

L quad was tight from early on and R calf got a bit tight and was sore after. Still adapting to this fast running/harder surface.

Tuesday Feb 25, 2020 #

Run (Wallingford) 41:30 [3] 7.35 km (5:39 / km) +90m 5:19 / km
ahr:144 max:167 shoes: Inov8 Trailroc 285 (Black)

Easy lunchtime run up the ridgeway + loop

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

Trunk x 3

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