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Training Log Archive: timmeo

In the 7 days ending Mar 16, 2015:

activity # timemileskm+m
  Run5 3:06:18 22.86(8:09) 36.79(5:04) 290
  Orienteering2 1:34:24 9.13(10:20) 14.7(6:25) 34025 /51c49%
  Total5 4:40:42 31.99(8:46) 51.49(5:27) 63025 /51c49%

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Sunday Mar 15, 2015 #

Event: CompassSport Cup SE Heat
 

Orienteering race (Northpark Copse & Grt Cmn) 1:01:24 [4] *** 9.2 km (6:40 / km) +280m 5:48 / km
spiked:25/27c shoes: Inov8 Oroc 340 IV

GO OO Trophy/SE CSC Qualifier - Brown - Northpark Copse & Great Common

Really clean run, probably only a minute of errors. Pushing hard but staying in control. Thought I'd gone out too hard but the first half was hillier and second half easier running. Nice to win a race and help SN qualify for the CSC Final!

Mistakes ~0:45min
(4)(0:15) - Easy path leg nearly 90deg error
(18)(0:15) - Poor exit from c17
(20)(0:15) - RC, went high, mis-read mine slopes

Pos: 1/40
Actual Distance 10.19k (6.02min/km)

Run (Great Common) 15:00 [2] 2.0 km (7:30 / km) +20m 7:09 / km
shoes: Inov8 Oroc 340 IV

Warm down with Ruth

Saturday Mar 14, 2015 #

Orienteering (Eagle House) 33:00 [3] *** 5.5 km (6:00 / km) +60m 5:41 / km
24c shoes: Inov8 Oroc 340 III

SNSL - Eagle House - Score

Just cruising round, then even easier after I realised it would be easy to get them all in the 45mins.

Run warm up/down (Eagle House) 15:00 [2] 2.0 km (7:30 / km) +30m 6:59 / km
shoes: Inov8 Oroc 340 III

Warm down

Friday Mar 13, 2015 #

Run long (Wallingford) 1:08:34 [3] 14.21 km (4:50 / km) +230m 4:28 / km
ahr:146 max:162 shoes: Addidas Kanadia TR6

Longer lunchtime run. Feeling good and flying along. Both quads a little sore at the end of the descent.

Wednesday Mar 11, 2015 #

Run (Wallingford) 38:00 [2] 7.61 km (5:00 / km) +10m 4:58 / km
ahr:133 max:151 shoes: Addidas Kanadia TR6

Easy run down the river to Benson Lock. Quad ok, still a bit tight no better/worse after track

Tuesday Mar 10, 2015 #

Run intervals (Maidenhead AC) 20:00 [4] 5.69 km (3:31 / km)
ahr:159 max:171 shoes: Addidas Kanadia TR6

1 x 1' 2' 3' 4' 4' 3' 2' 1' (5k) [2']

Pyramid session. Feeling quite good apart from L Quad which is still a bit sore.

Run (Maidenhead AC) 29:44 [2] 5.28 km (5:38 / km)
ahr:123 shoes: Addidas Kanadia TR6

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