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Training Log Archive: timmeo

In the 7 days ending Nov 17, 2014:

activity # timemileskm+m
  Cycle Road1 2:03:42 28.07(4:24) 45.17(2:44) 430
  Run3 1:08:29 8.94(7:40) 14.39(4:46) 60
  Orienteering1 44:32 4.29(10:23) 6.9(6:27) 8014 /17c82%
  Total4 3:56:43 41.3(5:44) 66.46(3:34) 57014 /17c82%

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Sunday Nov 16, 2014 #

Event: BADO Level C and SCOA League Event
 

Orienteering race (Pamber Forest) 44:32 [4] *** 6.9 km (6:27 / km) +80m 6:06 / km
spiked:14/17c shoes: Inov8 Oroc 340 III

BADO SCOA Lg / SN Club Champs - Blue - Pamber Forest

Had a good clean run over shorter distance. Some tricky low vis bearing controls and some good RC. Often lots of chumps standing at controls. First club champs win after quite a few 2nds.

Mistakes ~1:30mins
(2)(0:30) - Hesitated and stopped too early
(7)(0:30) - Slower straight RC? Went to wrong thicket
(10)(0:30) - Poor bearing drifted way left

Pos: 1/101
Actual Distance Run: 8.04k (5.32m/km)

Run warm up/down (Pamber Forest) 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov8 Oroc 340 III

Saturday Nov 15, 2014 #

Cycle Road (Chilterns) 2:03:42 [2] 45.17 km (2:44 / km) +430m 2:37 / km
shoes: Carrera Vanquish

Ride in the Chilterns with Ruth. Maidenhead to Marlow then the duo loop and back via Cookham

Friday Nov 14, 2014 #

Run (Wallingford) 26:56 [3] 5.32 km (5:04 / km) +60m 4:48 / km
ahr:142 max:167 shoes: Inov8 Flyroc 310 VII

Easy lunchtime run. Not feeling 100%. Still the end of some kind of cold

Tuesday Nov 11, 2014 #

Run intervals (Maidenhead AC) 17:26 [4] 4.8 km (3:38 / km)
ahr:161 max:178 shoes: Inov8 Flyroc 310 VII

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

Same as last week. Rolling 800s in 3s with Adam and Sam. Bit faster (avg 2:54) and did one more than last week. Last 2 really hard, HR high. Legs felt good, lungs were limiting factor.

Run warm up/down (Maidenhead AC) 14:07 [3] 2.77 km (5:06 / km)
ahr:146 shoes: Inov8 Flyroc 310 VII

Warm up/down

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