Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: timmeo

In the 7 days ending Feb 24, 2020:

activity	#	time	miles		km		+m
Run	4	1:59:40	14.57	(8:13)	23.45	(5:06)	100
Orienteering	1	1:26:24	8.2	(10:32)	13.2	(6:33)	540	20 /	21c	95%
Cycle MTB	1	1:03:00	10.81	(5:50)	17.4	(3:37)	180
Strength	2	45:00
Total	7	5:14:04	33.59		54.05		820	20 /	21c	95%

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Monday Feb 24, 2020 #

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

Rolling, mobility, Hips x 2

Not feeling too bad after Sundays O

Sunday Feb 23, 2020 #

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

Orienteering race (Hambledon) 1:26:24 [4] *** 13.2 km (6:33 / km) +540m 5:26 / km
ahr:167 max:195 spiked:20/21c shoes: Inov8 Oroc 340 V

TVOC - Chiltern Challenge - Black - Hambledon

Nice open runnable forest. Course was technically straight forward but with lots of unavoidable climb. Considering this was more of a runners course, surprised to get a decent result and generally make up places in the second half. Still have some stamina from somewhere, or others were tired from the night champs. Longest test yet for knee etc and all felt good. Perhaps a bit of tightness around the tibia head on last couple of descents, but no big issue.

Mistakes ~0:30min
(6)(0:15) - Misjudged distance and cut in late
(17)(0:15) - Misread veg on climb went slightly off line

Pos: 12/44
Winner: P. Vokes 71:37mins (+14:47mins +21%)
Actual distance: 13.67km (6:19 min/km)

Saturday Feb 22, 2020 #

Event: British Night Orienteering Championships / TVOC Chiltern Challenge (UKOL)

Cycle MTB (Chilterns) 1:03:00 [1] 17.4 km (3:37 / km) +180m 3:27 / km
ahr:100 max:136 shoes: MTB Boardman Comp HT 650b

Easy ride with Ruth on the lanes, up to Stoke Row and back

Friday Feb 21, 2020 #

Run (Wallingford) 33:32 [3] 6.16 km (5:27 / km) +40m 5:16 / km
ahr:140 max:160 shoes: Inov8 Parkclaw 275

Easy lunchtime run out and back on the golf course/North Stoke

Thursday Feb 20, 2020 #

Strength (Hip & Trunk) 25:00 [1]

Hip Mobility, Rolling, Trunk x 3

Wednesday Feb 19, 2020 #

Run warm up/down (Reading RR) 19:26 [2] 3.09 km (6:17 / km)
ahr:127 shoes: Inov8 Trailroc 285 (Black)

Run (Reading RR) 28:27 [4] 7.2 km (3:57 / km)
ahr:157 max:174 shoes: Inov8 Trailroc 285 (Black)

3 x 1000, 800, 600 (5k) [60" & 200m jog]

Quite a tough session with short recoveries. Maybe started a bit fast, but I gradually faded - stretching my endurance at this speed. Kms were 3:54, 4:00, 4:04. A 5km soon would help to know where I'm at with pacing these. L quad a bit tight/sore, perhaps overstriding/leaning a bit too much on the bends.

Tuesday Feb 18, 2020 #

Run (SoCo) 32:15 [3] 6.0 km (5:23 / km) +60m 5:07 / km
ahr:138 max:159 shoes: Inov8 Trailroc 285 (Black)

Easy evening run, trying out new chest torch - much better for running round SoCo

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