Training Log Archive: timmeoIn the 7 days ending Jan 9, 2017:
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Sunday Jan 8, 2017 #
Event: CHIG Mitre SE League event
Run warm up/down (Epping East) 9:00 [2] 1.5 km (6:00 / km) +20m 5:37 / km
shoes: Inov8 Oroc 340 IV
Warm up
Orienteering race (Epping East) 1:11:39 [4] *** 10.5 km (6:49 / km) +260m 6:04 / km
spiked:21/25c shoes: Inov8 Oroc 340 IV
CHIG Mitre - Black - Epping East
Felt ok, a bit tired from around halfway after previous days long run so faded a bit. Still pushed quite hard and pace was ok. Navigation generally good. Couple of errors on longer legs from switching off. Couple of distractions/deviations near the control in detailed areas. Bit annoyed about c19 as was in 2nd up to that point. Knee all good.
Mistakes ~4:00min
(2)(0:15) - Unsure of bearing mid-leg, reloc.
(6)(0:30) - Drifted left, followed wrong 'white gap' reloc
(11)(0:45) - Followed wrong 'white gap' from AP poor direction
(19)(2:15) - Switched off mid-leg missed path junc, poor AP, strange veg mapping
(21)(0:15) - RC, straight through green better
Pos: 5/19
Winner: Barrable 1:13:29mins (+8:35mins +14%)
Actual distance: 12.27km (5:50 min/km)
Felt ok, a bit tired from around halfway after previous days long run so faded a bit. Still pushed quite hard and pace was ok. Navigation generally good. Couple of errors on longer legs from switching off. Couple of distractions/deviations near the control in detailed areas. Bit annoyed about c19 as was in 2nd up to that point. Knee all good.
Mistakes ~4:00min
(2)(0:15) - Unsure of bearing mid-leg, reloc.
(6)(0:30) - Drifted left, followed wrong 'white gap' reloc
(11)(0:45) - Followed wrong 'white gap' from AP poor direction
(19)(2:15) - Switched off mid-leg missed path junc, poor AP, strange veg mapping
(21)(0:15) - RC, straight through green better
Pos: 5/19
Winner: Barrable 1:13:29mins (+8:35mins +14%)
Actual distance: 12.27km (5:50 min/km)
Saturday Jan 7, 2017 #
Run long (Maidenhead) 1:44:21 [2] 18.0 km (5:48 / km) +110m 5:38 / km
ahr:132 max:149 shoes: Inov8 Trailroc 255
Long run with Ruth. From home, Pinkeys, Bisham Wood, Cookham, Boulters Lock and back. Felt good, longest yet.
Thursday Jan 5, 2017 #
Run (Wallingford) 26:00 [2] 4.84 km (5:22 / km) +10m 5:19 / km
ahr:136 shoes: Inov8 Trailroc 255
Run tempo (Wallingford) 16:00 [4] 3.66 km (4:22 / km) +10m 4:19 / km
ahr:163 max:168 shoes: Inov8 Trailroc 255
Loop out to Benson Lock but with a faster threshold middle section.
Wednesday Jan 4, 2017 #
Run (Maidenhead) 35:21 [2] 6.35 km (5:34 / km) +30m 5:26 / km
ahr:124 max:141 shoes: Inov8 Race Ultra 290
Evening run with Ruth. Still not sure if I'm fighting something, chest a bit tight. Also L quad still sore, rolling not helping much