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Training Log Archive: timmeo

In the 7 days ending Dec 8, 2019:

activity	#	time	miles		km		+m
Run	4	1:40:03	11.7	(8:33)	18.83	(5:19)	200
Orienteering	2	1:11:15	6.84	(10:25)	11.0	(6:29)	240	35 /	40c	87%
Strength	4	1:00:00
Total	6	3:51:18	18.54		29.83		440	35 /	40c	87%

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Sunday Dec 8, 2019 #

Event: CHIG Mitre SE League Event - Middle Distance

Run (Epping Forest East) 6:00 [2] 1.0 km (6:00 / km)
shoes: Inov8 Oroc 340 V

Orienteering race (Epping Forest East) 42:40 [4] *** 6.8 km (6:16 / km) +190m 5:30 / km
ahr:164 max:180 spiked:22/24c shoes: Inov8 Oroc 340 V

CHIG Mitre/SE Middle Champs - Black - Epping Forest Far East

Nice little corner of Epping. Possibly better visibility/more open forest and a bit easier than other parts. Really good twisty course, mostly running straight on bearings. Coped pretty well, and ran hard. Caught HW halfway He yo-yoed in front of me, which I ignored pretty well. Pleased that my knee was ok racing 2 days in a row and to only be a couple of mins down on the SLOW boys. Pleased that my knee held out fine racing in terrain 2 days in a row, but sprained L ankle halfway through this. Not too bad at the time but sore after

Mistakes ~1:30min
(8)(0:30) - Maybe straight RC better, but attacked from spur, diverted to a similar control 100m away lower on the slope
(15)(1:00) - Most controls hung high but this was tucked behind a tree in depression which I ran past to a control in a clearing on same line.

4th (2nd M35)
Actual distance: 7.19km (5:56 min/km)

Saturday Dec 7, 2019 #

Event: BKO Winter Saturday Series (Swinley East)

Run (Swinley East) 6:00 [2] 1.0 km (6:00 / km) +10m 5:43 / km
shoes: Inov8 Oroc 340 V

Orienteering race (Swinley East) 28:35 [5] *** 4.2 km (6:48 / km) +50m 6:25 / km
ahr:165 max:183 spiked:13/16c shoes: Inov8 Oroc 340 V

BKO Sat Series/SN Handicap - Light Green - Swinley East

SN chasing start race. Fun to run some head-to-head O. PD (starting 1 min behind) caught me after mistake at 5 then had a good race to the end. Been avoiding Orocs thinking they are tougher on my toe but actually the width is better than the mudclaws.

Mistakes ~2:15min
(5)(0:30) - Should have taken path to right not edge-of-map white to the left
(7)(0:15) - Went into green one ridge too early
(14)(1:30) - Ditch in head high bracken. Was close on first attack but just short, then circled with everyone else.

2nd fastest, 4th finisher
Actual distance: 4.66km (6:09 min/km)

Friday Dec 6, 2019 #

Strength (Hip & Trunk) 20:00 [1]

Hip x 2

Wednesday Dec 4, 2019 #

Run warm up/down (Wallingford) 20:03 [3] 3.61 km (5:33 / km) +10m 5:29 / km
ahr:146 shoes: Inov8 Trailroc 285 (Black)

Run intervals (Wallingford) 15:00 [4] 3.47 km (4:19 / km) +10m 4:16 / km
ahr:160 max:173 shoes: Inov8 Trailroc 285 (Black)

10 x 90" (hard) [30"]

Intervals around the North Stoke loop. Mud and gates slowed things a bit but 1 rep on the road was ~4min/km. A little bit of knee reaction on warm down. Seems to be not the fat pad but the ligament lower down.

Strength (Hip & Trunk) 10:00 [1]

Trunk x2

Tuesday Dec 3, 2019 #

Strength (Hip & Trunk) 20:00 [1]

Hips x2

Monday Dec 2, 2019 #

Run (Wallingford) 53:00 [3] 9.75 km (5:26 / km) +170m 5:00 / km
ahr:145 max:158 shoes: Inov8 Trailroc 285 (Black)

Lunchtime run up the ridgeway and the bluebell loop. First time I've run up there for a couple of years! Almost no reaction from the knee (a little walking upstairs in the eve) and no other real tightness.

Strength (Hip & Trunk) 10:00 [1]

New S&C program. Going to do in smaller chunks.
Trunk x2, Calves x3

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