Training Log Archive: timmeoIn the 7 days ending Dec 14, 2009:
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Monday Dec 14, 2009 #
Strength (Strength & Stetching) 30:00 [1]
Physio and ITB stuff
Sunday Dec 13, 2009 #
Run warm up/down 6:00 [2] 0.8 km (7:30 / km)
shoes: Inov8 Flyroc 310 III
Orienteering race (Beaudesert) 2:00:48 [4] *** 13.9 km (8:41 / km) +515m 7:20 / km
spiked:24/30c shoes: Inov8 Flyroc 310 III
Knee - 1 - No pain
Ankle - 1 - No pain
Shins - 1 - No pain
L Knee - 1 - No Pain
WCH - Midlands Champs M21E - Beaudesert
Physically felt ok, didn't feel all that strong in the rougher parts of the forest. Stamina seems ok for ~90mins but felt pretty tired after that. All injuries ok - pleased to go 2hrs with no major probs.
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Nav was ok until the last 30mins where I tired and concentration lapsed ~6mins of silly errors.
Mistakes ~9:30 mins
(4) (0:30) - Undershoot slightly did see thickets on map
(7) (1:00) - Overshoot missed a pit left but not by much
(8) (0:30) - Didn't see best route round
(16) (1:30) - Off line through green and took a while to relocate
(23) (0:30) - Dodgy pits/broken ground
(25) (1:30) - Concentration - No bearing and mis-read veg boundaries
(26) (4:00) - Concentration - Stupid zig-zag route and mis-read contours on entry to pitted area
Pos: 22/25
Winner: R. Robinson, 93min (+28min +30%)
Actual Distance Run 15.6km (7.45m/km)
Joe - 94
TBray - 112
JonM - 115
EdN - 118
Scott - 152
Ankle - 1 - No pain
Shins - 1 - No pain
L Knee - 1 - No Pain
WCH - Midlands Champs M21E - Beaudesert
Physically felt ok, didn't feel all that strong in the rougher parts of the forest. Stamina seems ok for ~90mins but felt pretty tired after that. All injuries ok - pleased to go 2hrs with no major probs.
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Nav was ok until the last 30mins where I tired and concentration lapsed ~6mins of silly errors.
Mistakes ~9:30 mins
(4) (0:30) - Undershoot slightly did see thickets on map
(7) (1:00) - Overshoot missed a pit left but not by much
(8) (0:30) - Didn't see best route round
(16) (1:30) - Off line through green and took a while to relocate
(23) (0:30) - Dodgy pits/broken ground
(25) (1:30) - Concentration - No bearing and mis-read veg boundaries
(26) (4:00) - Concentration - Stupid zig-zag route and mis-read contours on entry to pitted area
Pos: 22/25
Winner: R. Robinson, 93min (+28min +30%)
Actual Distance Run 15.6km (7.45m/km)
Joe - 94
TBray - 112
JonM - 115
EdN - 118
Scott - 152
Saturday Dec 12, 2009 #
Cycle Road 30:00 [2]
Friday Dec 11, 2009 #
Run warm up/down 8:00 [2] 1.0 km (8:00 / km)
shoes: Inov8 Flyroc 310 III
Time Trial race (Winter) 19:14 [5] 4.64 km (4:09 / km) +57m 3:54 / km
ahr:175 max:186 shoes: Inov8 Flyroc 310 III
R Knee - 1 - No pain
Ankle - 1 - No pain
Shins - 1 - No pain
L Knee - 1 - No pain
Pushed harder on the first half this week, and still felt good on the hill. Decent time
S1: 11:00
S2: 5.38
S3: 2:36
Ankle - 1 - No pain
Shins - 1 - No pain
L Knee - 1 - No pain
Pushed harder on the first half this week, and still felt good on the hill. Decent time
S1: 11:00
S2: 5.38
S3: 2:36
Tuesday Dec 8, 2009 #
Run (HR Ridgeway + loop) 50:40 [3] 9.31 km (5:27 / km) +80m 5:13 / km
ahr:148 max:168 shoes: Inov8 Flyroc 310 III
R Knee - 1 - No pain
Ankle - 1 - No pain
Shins - 1 - No pain
L Knee - 1 - No pain
Run up to the ridgeway. Breathing not great, didn't use inhaler, had to slow to an easier pace.
Ankle - 1 - No pain
Shins - 1 - No pain
L Knee - 1 - No pain
Run up to the ridgeway. Breathing not great, didn't use inhaler, had to slow to an easier pace.