Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: timmeo

In the 7 days ending Nov 9, 2014:

activity	#	time	miles		km		+m
Run	4	2:35:20	17.4	(8:56)	28.0	(5:33)	315
Orienteering	1	1:21:08	7.71	(10:32)	12.4	(6:33)	420	33 /	36c	91%
Cycle MTB	1	1:15:54	8.39	(9:03)	13.5	(5:37)	150
Total	5	5:12:22	33.49	(9:20)	53.9	(5:48)	885	33 /	36c	91%

2:06

0:00

» now

Sunday Nov 9, 2014 #

Cycle MTB (Star Posts) 1:15:54 [2] 13.5 km (5:37 / km) +150m 5:20 / km

MTB at Star Posts with Ruth. Did some blue and half of red but our hire bikes were a bit dodgy so lots of stops and stuck to main paths on the way back

Saturday Nov 8, 2014 #

Event: SN Trophy & SE League

Orienteering race (Mytchett) 1:21:08 [4] *** 12.4 km (6:33 / km) +420m 5:36 / km
spiked:33/36c shoes: Inov8 Oroc 340 III

SN Trophy - Black - Mytchett

Good to do a longer race on Mytchett, forest was nice and runnable. Felt like I was running well in undulating terrain. I know the area pretty well so only mistakes were small, concentration was good considering not much o recently.

Mistakes ~3:00mins
(4)(0:30) - Went to control but mis-read code and carried on
(12)(0:45) - Switched off at start of longer leg took wrong path
(16)(0:15) - RC missed cleaner path option
(19)(1:00) - Area with big trenches, poor bearing, didn't read detail
(24)(0:30) - Confused crossing lines, went via c26

Pos: 4/26
Winner: A. Potter 1:13:28mins (+7:40mins +10%)
Actual Distance Run: 13.89k (5.51m/km)

Run warm up/down (Mytchett) 45:00 [2] 6.0 km (7:30 / km) +80m 7:02 / km
shoes: Inov8 Oroc 340 III

Warm up, couple of loops of control collecting

Thursday Nov 6, 2014 #

Run hills (Wallingford) 20:00 [4] 4.16 km (4:48 / km) +160m 4:02 / km
ahr:154 max:171 shoes: Inov8 Flyroc 310 VII

4 x 5mins continuous hills

On the winter course hill ~70sec up, 60 down. Managed 2 1/2 per interval.

Run (Wallingford) 28:27 [2] 4.7 km (6:03 / km) +50m 5:45 / km
ahr:136 shoes: Inov8 Flyroc 310 VII

To/from hill

Tuesday Nov 4, 2014 #

Run warm up/down (Maidenhead AC) 14:26 [2] 2.74 km (5:16 / km)
ahr:126 shoes: Inov8 Flyroc 310 VI

Run intervals (Maidenhead AC) 14:51 [4] 4.0 km (3:43 / km)
ahr:145 max:166 shoes: Inov8 Flyroc 310 VI

5 x 800 (10k) [1'30"]

Rolling 800s in 3s with Adam and Sam. Not bad considering first track for a while. All just under 3mins.

Monday Nov 3, 2014 #

Run (Wallingford) 32:36 [2] 6.4 km (5:06 / km) +25m 5:00 / km
ahr:127 max:164 shoes: Inov8 Flyroc 310 VII

Lunchtime run along E side of the river and golf course. Feeling better than yesterday. R glute still a bit tight.

« Earlier | Later »