Training Log Archive: timmeoIn the 7 days ending Dec 16, 2019:
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Monday Dec 16, 2019 #
Run (Wallingford) 25:00 [3] 4.5 km (5:33 / km) +20m 5:26 / km
ahr:138 max:158 shoes: Inov8 Trailroc 285 (Black)
Easy lunchtime run dodging puddles to Wallingford bridge and back
Strength (Hip & trunk) 20:00 [1]
Hips x2
Sunday Dec 15, 2019 #
Run warm up/down (Headley Heath) 6:00 [2] 1.0 km (6:00 / km)
shoes: Inov8 Oroc 340 V
Orienteering race (Headley Heath) 46:37 [4] *** 6.4 km (7:17 / km) +170m 6:26 / km
ahr:160 max:177 spiked:17/18c shoes: Inov8 Oroc 340 V
MV Region/SN Club Champs - Blue - Headley Heath
Nice day out in the Surrey Hills, on a good course. Ankle seemed ok so taped it up - was a bit tentative on the slippery slopes and aches a bit afterwards but survived. Knee all good. Not used to the hills and physically died after the climb to c8. Legs gone, and just slow focusing into/out of controls in the second half (9,10,15,16). Thrown a bit by the long legs - out of practice.
Mistakes ~0:45min
(3)(0:30) - RC didn't spot any of the R routes staying higher which were best
(4)(0:15) - Lost contact mid leg on paths but caught a bigger mistake
6th (3rd SN)
Actual distance: 7.7km (5:57 min/km)
Nice day out in the Surrey Hills, on a good course. Ankle seemed ok so taped it up - was a bit tentative on the slippery slopes and aches a bit afterwards but survived. Knee all good. Not used to the hills and physically died after the climb to c8. Legs gone, and just slow focusing into/out of controls in the second half (9,10,15,16). Thrown a bit by the long legs - out of practice.
Mistakes ~0:45min
(3)(0:30) - RC didn't spot any of the R routes staying higher which were best
(4)(0:15) - Lost contact mid leg on paths but caught a bigger mistake
6th (3rd SN)
Actual distance: 7.7km (5:57 min/km)
Saturday Dec 14, 2019 #
Strength (Hip & Trunk) 10:00 [1]
Trunk x2
Friday Dec 13, 2019 #
Run (Wallingford) 21:55 [3] 4.15 km (5:17 / km) +50m 4:59 / km
ahr:143 max:156 shoes: Inov8 Trailroc 285 (Black)
Lunchtime run. Tester for the ankle. Was painful Mon/Tues but eased Wed/Thurs. Was ok once loosened up on this run. Some pain on the outside of the L foot.
Wednesday Dec 11, 2019 #
Strength (Hip & Trunk) 20:00 [1]
Hip x2