Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: timmeo

In the 7 days ending Apr 23, 2019:

activity	#	time	miles		km		+m
Orienteering	2	1:46:11	8.45	(12:34)	13.6	(7:48)	410	44 /	50c	88%
Cycle Road	1	54:00	12.86	(4:12)	20.7	(2:37)	210
Run	3	48:54	5.76	(8:29)	9.27	(5:17)	80
Total	4	3:29:05	27.07	(7:43)	43.57	(4:48)	700	44 /	50c	88%

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Monday Apr 22, 2019 #

Orienteering (Minley Wood) 50:39 [4] 6.7 km (7:34 / km) +150m 6:48 / km
ahr:163 max:182 spiked:23/25c shoes: Inov8 Parkclaw 275

JK Relay - JK Trophy Leg 3 - Minley Wood

Sore feet after Sat so ran in normal inov8s. Was dry enough so grip was fine. Another hot day but not as steep and felt a bit better. 3rd leg with TH and SA. Gained a place early in fairly easy N half but dropped 4 with huge loss at c9. Regained 3 so ended up in the same position as started. Pleased that knee felt ok at the end of both races. A little swollen after but not too bad. Ankle fine.

Mistakes ~8:00min
(9)(7:00) - Could not understand the paths/thickets here. One parallel error when trying to relocate but map wasn't helping much
(23)(1:00) - Vegetation on map was BS here but silly mistake on short leg

Actual distance 7.81km (6:30min/km)

Run warm up/down (Minley Wood) 6:00 [2] 1.0 km (6:00 / km)
shoes: Inov8 Parkclaw 275

Sunday Apr 21, 2019 #

Cycle Road (Chilterns) 54:00 [2] 20.7 km (2:37 / km) +210m 2:29 / km
ahr:108 max:133 shoes: Carrera Vanquish

An easy cruise up to Stoke Row and back. First outing on the road bike this year.

Saturday Apr 20, 2019 #

Orienteering race (Old Windmill Hill) 55:32 [4] *** 6.9 km (8:03 / km) +260m 6:46 / km
ahr:171 max:188 spiked:21/25c shoes: Innov8 Mudclaw 300

JK Middle - M21E - Old Windmill Hill

Great SN area and course. A really hot day - as soon as I hit the first hill felt like I had no energy. A real plod. Had a plan to choose 'around' routes to save knee and worked out ok. Still quite a few sloppy nav mistakes despite slow pace.

Mistakes ~3:45min
(2)(0:30) - Round RC
(7)(0:45) - Poor distance judgement/plan - distracted by wrong control
(9)(0:30) - Round RC
(13)(1:00) - Stuck in the trenches, got v close but doubted original line
(16)(0:15) - Missed straighter RC and crossings
(24)(0:45) - Silly path mistake at the end - exhausted

Actual distance: 8.12km (6:50min/km)

Run (Old Windmill Hill) 6:00 [2] 1.0 km (6:00 / km)
shoes: Innov8 Mudclaw 300

Friday Apr 19, 2019 #

Event: JK 2019

Wednesday Apr 17, 2019 #

Run (Wallingford) 24:54 [3] 4.5 km (5:32 / km) +60m 5:11 / km
ahr:144 shoes: Inov8 Parkclaw 275

Run intervals (Wallingford) 12:00 [4] 2.77 km (4:20 / km) +20m 4:11 / km
ahr:160 max:171 shoes: Inov8 Parkclaw 275

3 x 4' [2']
Lunchtime intervals on the ridgeway & loop. Feeling pretty good. Again, very minor feeling in the knee but was ok on steep sections

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