Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: timmeo

In the 7 days ending Jan 12, 2020:

activity	#	time	miles		km		+m
Run	4	2:17:54	15.94	(8:39)	25.65	(5:23)	160
Orienteering	1	36:27	3.6	(10:07)	5.8	(6:17)	110	11 /	13c	84%
Strength	2	35:00
Total	5	3:29:21	19.54		31.45		270	11 /	13c	84%

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Saturday Jan 11, 2020 #

Event: SN Saturday Series - Event 5

Run warm up/down (Wisley Common) 12:50 [3] 2.13 km (6:02 / km) +30m 5:38 / km
ahr:138 max:155 shoes: Inov8 Oroc 340 V

Orienteering race (Wisley Common) 36:27 [4] *** 5.8 km (6:17 / km) +110m 5:44 / km
ahr:158 max:180 spiked:11/13c shoes: Inov8 Oroc 340 V

SN Sat Series - Short Blue - Wisley Common

Main aim was to have a long run today so not going too hard. A couple of annoying mistakes in the middle and some less fun path routes may have been quicker but otherwise good.

Mistakes ~1:30min
(6)(1:00) - Found another earthwall (not on map) in the circle lower down
(7)(0:30) - Poor AP miss counted in the Wisley gullies

Actual distance: 6.55km (5:34 min/km)

Run (Wisley Common) 25:01 [3] 4.41 km (5:40 / km) +40m 5:26 / km
ahr:150 max:165 shoes: Inov8 Oroc 340 V

Another loop of Wisley West to get some more distance in to make it ~75mins. Despite knee flare up mid week, all ok today.

Friday Jan 10, 2020 #

Run (Wallingford) 28:11 [3] 5.0 km (5:38 / km) +60m 5:19 / km
ahr:140 max:154 shoes: Inov8 Trailroc 285 (Black)

Easy lunchtime run. Knee ok after lots of rolling

Wednesday Jan 8, 2020 #

Run warm up/down (Reading RR) 19:48 [2] 3.55 km (5:35 / km)
ahr:140 shoes: Inov8 Trailroc 285 (Black)

Warm up/down and some drills

Run intervals (Reading RR) 12:33 [4] 3.2 km (3:55 / km)
ahr:156 max:180 shoes: Inov8 Trailroc 285 (Black)

1 x 200, 400, 600, 800, 600, 400, 200 (5k) [200 jog]

Checking out Reading Road Runners track night. Will try and ease in gently on the harder surface. A little bit of pain in the knee at the end of this (and walking up stairs after) - not the fat pad but the ligament lower down.

Tuesday Jan 7, 2020 #

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

Rolling and hip mob
Hips x2

Monday Jan 6, 2020 #

Run (Wallingford) 39:31 [3] 7.36 km (5:22 / km) +30m 5:16 / km
ahr:138 max:151 shoes: Inov8 Parkclaw 275

Easy lunchtime run. Still fighting something a little bit, lots of snot and tight chest but kept it slow. Legs feel good.

Strength (Hip & Trunk) 15:00 [1]

Trunk x2

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