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Training Log Archive: timmeo

In the 7 days ending Feb 9, 2015:

activity # timemileskm+m
  Run4 2:23:11 16.55(8:39) 26.64(5:22) 280
  Orienteering2 2:18:47 12.74(10:54) 20.5(6:46) 39038 /46c82%
  Total4 4:41:58 29.29(9:38) 47.14(5:59) 67038 /46c82%

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Sunday Feb 8, 2015 #

Event: MV Southern Championships & Interland (UKOL)
 

Orienteering race (White Downs) 1:43:07 [4] *** 15.1 km (6:50 / km) +350m 6:07 / km
spiked:23/30c shoes: Inov8 Oroc 340 III

MV Southern Champs (& Interland) - M21E Classic - Sheepleas, Netley Heath & White Downs

Scrappy race but pretty good result, unusually a lot of early mistakes, partly down to scale. Caught RP at c10. We were closely matched and pushed each other on to c23 where I fell away on the hills near the end. Left it a bit late to take on a gel and hit a bit of a wall at 90mins

Mistakes ~5:00min
(1)(0:15) - Undershot, didn't plan enough
(3)(0:15) - Undershot
(5)(0:15) - Poor exit from c4
(6)(0:30) - RC went straight, path route better
(10)(0:45) - Poor veg AP, overshot
(15)(0:15) - Poor bearing reloc off path
(19)(2:00) - Poor bearing / didn't plan enough
(23)(0:45) - RC round better than over & distracted by other control

Pos: 11/29
Winner: G. Gristwood 1:18:45 (+24:22min +31%)
Actual Distance 17.55k (5.53min/km)

Run warm up/down (White Downs) 15:00 [3] 2.0 km (7:30 / km) +95m 6:04 / km
shoes: Inov8 Oroc 340 III

Saturday Feb 7, 2015 #

Orienteering (Velmead ) 35:40 [3] *** 5.4 km (6:36 / km) +40m 6:22 / km
spiked:15/16c shoes: Inov8 Oroc 340 III

SNSL - Velmead

Training - challenge with Ruth to try and go as straight as possible. Messed up one but otherwise pretty good and useful training. Course was 5.4, GPS says 5.62.

Run warm up/down (Farnborough ) 20:00 [2] 3.5 km (5:43 / km)
shoes: New Balance 101

Warm up and down at Velmead and jog around a Farnborough industrial estate

Friday Feb 6, 2015 #

Run intervals (Wallingford) 16:00 [4] 3.5 km (4:34 / km) +30m 4:23 / km
shoes: Addidas Kanadia TR6

8 x 2' hard 1' easy

Ridgeway and couple of laps of the loop. Had to do something faster to stay warm

Run (Wallingford) 29:00 [2] 5.5 km (5:16 / km) +40m 5:05 / km
shoes: Addidas Kanadia TR6

Tuesday Feb 3, 2015 #

Run hills (Maidenhead AC) 7:30 [3] 1.8 km (4:10 / km) +75m 3:27 / km
shoes: Addidas Kanadia TR6

15 x 120m hill ~5m climb

Short hill reps on a road.

Run (Maidenhead AC) 55:41 [2] 10.34 km (5:23 / km) +40m 5:17 / km
shoes: Addidas Kanadia TR6

To track, warm up, between reps and back home

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