Training Log Archive: timmeoIn the 7 days ending Nov 11, 2013:
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| Tu | We | Th | Fr | Sa | Su | Mo | |||||||
Sunday Nov 10, 2013 #
Orienteering race (Frith Hil & Windmill Hill) 1:24:49 [4] *** 11.9 km (7:08 / km) +370m 6:10 / km
spiked:26/31c shoes: Inov8 Oroc 340 II
First half on Windmill Hill, which was steeper and had more bracken than I remember, then road crossing to some faster running on Frith. Like last week the nav was a bit off and lots of small time losses in the circle and some of my RC on Frith were strange as I know the area so well but didn't always think about what was fastest. Pleased there were no big errors though. Physically pretty good but again, hit a bit of a wall after 70mins.
Mistakes ~3:30 mins
(1,5,15)(1:00) - Slow start, and not decisive on RCs
(2,4,6,9)(1:15) - Often close but not clean on locating negative features in bracken
(19,22,30)(1:15) - Lazy RC on Frith often heading straight avoiding faster path routes
Pos: 6/18
Winner: R. Robinson 68mins (+17mins +25%)
Actual Distance Run 14.0k (6.03m/km)
Run warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov8 Oroc 340 II
Orienteering warm up/down (Frith Hill) 40:00 [2] *** 5.0 km (8:00 / km) +60m 7:33 / km
spiked:12/12c shoes: Inov8 Oroc 340 II
Saturday Nov 9, 2013 #
Run warm up/down (Shotover) 15:00 [2] 2.5 km (6:00 / km)
shoes: Inov8 Flyroc 310 V
Run race (Shotover) 40:42 [5] 9.1 km (4:28 / km) +160m 4:07 / km
shoes: Inov8 Flyroc 310 V
Same course as last year with muddy loops and 2 climbs of shotover. Started fast as a lot of the course is 1/2 people wide. Hill was slippery, but I hit the end of the plain on lap one in exactly the same time as 2012. Must have overcooked it a bit though as after the second climb I tired and never really recovered and got passed most of the way back.
Overall: 192/378 Div2: 52/144
Thursday Nov 7, 2013 #
Run (HR Shillingford Bridge) 41:58 [3] 7.76 km (5:24 / km)
ahr:136 max:152 shoes: Inov8 Flyroc 310 V
Circuits (Magnet) 50:00 [1]
Tuesday Nov 5, 2013 #
Run warm up/down 17:40 [2] 3.1 km (5:42 / km)
ahr:136 shoes: Inov8 Flyroc 310 V
Run intervals (Maidenhead AC) 15:37 [4] 4.0 km (3:54 / km)
ahr:159 max:168 shoes: Inov8 Flyroc 310 V
Didn't feel great doing these, hips and glutes sore from weekend/circuits so legs felt heavy. Reps all between 3:00 and 3:10 so not as slow as it felt.