Training Log Archive: timmeoIn the 7 days ending Jan 30, 2017:
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Sunday Jan 29, 2017 #
Event: BKO Concorde Chase
Run warm up/down (Hawley and Hornley) 6:00 [2] 1.0 km (6:00 / km) +10m 5:43 / km
shoes: Inov8 Oroc 340 IV
Orienteering race (Hawley and Hornley) 1:21:26 [4] *** 13.4 km (6:05 / km) +220m 5:37 / km
spiked:30/35c shoes: Inov8 Oroc 340 IV
BKO Concorde Chase - Black - Hawley & Hornley
Nice mix of forest/open, nothing too tricky. Physically felt good and able to push for 80mins. Nav was ok, no big errors. Made some good time on long legs. A few rushed RCs and bit distracted overtaking someone c8-14 but otherwise in control.
Mistakes ~2:30min
(8)(0:15) - Confused by veg mapping
(9)(0:15) - RC went straight but inc veg & climb
(10)(0:15) - Didn't read ahead/in circle
(13)(0:30) - No AP so slow but control hidden in bush
(14)(0:45) - Followed unmapped path reloc
(29)(0:15) - Didn't spot high fence, longer way round
(34)(0:15) - Mis read veg/gap in gorse
Pos: 4/26
Winner: H McCartney 1:15:04mins (+6:22mins +8%)
Actual distance 14.97 km (5:27 min/km)
Nice mix of forest/open, nothing too tricky. Physically felt good and able to push for 80mins. Nav was ok, no big errors. Made some good time on long legs. A few rushed RCs and bit distracted overtaking someone c8-14 but otherwise in control.
Mistakes ~2:30min
(8)(0:15) - Confused by veg mapping
(9)(0:15) - RC went straight but inc veg & climb
(10)(0:15) - Didn't read ahead/in circle
(13)(0:30) - No AP so slow but control hidden in bush
(14)(0:45) - Followed unmapped path reloc
(29)(0:15) - Didn't spot high fence, longer way round
(34)(0:15) - Mis read veg/gap in gorse
Pos: 4/26
Winner: H McCartney 1:15:04mins (+6:22mins +8%)
Actual distance 14.97 km (5:27 min/km)
Saturday Jan 28, 2017 #
Run (Ware) 1:07:39 [2] 10.42 km (6:30 / km) +80m 6:15 / km
shoes: Inov8 Trailroc 255
Easy run with Ruth (second half of her long run) around Ware/Much Hadham
Friday Jan 27, 2017 #
Run (Wallingford) 28:00 [2] 5.23 km (5:21 / km) +40m 5:09 / km
ahr:132 max:148 shoes: Inov8 Trailroc 255
Easy lunchtime run. Testing the L knee. Bit sore for 5mins then ok.
Tuesday Jan 24, 2017 #
Run warm up/down (Maidenhead) 21:31 [2] 3.98 km (5:24 / km) +10m 5:20 / km
ahr:130 shoes: Inov8 Race Ultra 290
Run intervals (Maidenhead) 13:22 [4] 3.39 km (3:57 / km) +30m 3:47 / km
ahr:160 max:166 shoes: Inov8 Race Ultra 290
6 x 560m (T) [2']
MAC Track - Track was 'icy' so out on laps of the Braywick loop. Felt fine keeping to threshold pace. Then slipped on icy pavement at the end of the session and cut knee. Had planned an easier week so will rest it
MAC Track - Track was 'icy' so out on laps of the Braywick loop. Felt fine keeping to threshold pace. Then slipped on icy pavement at the end of the session and cut knee. Had planned an easier week so will rest it