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Training Log Archive: Ollie

In the 28 days ending Feb 28, 2010:

	activity	#	time	miles		km		+m
	Cycle Commuting	22	8:40:56	115.02	(4:32)	185.11	(2:49)
	Cycling	9	6:20:07	85.75	(4:26)	138.0	(2:45)
	Hillwalking	1	6:10:00	11.25	(32:54)	18.1	(20:27)	950
	Road Running	3	2:56:58	22.68	(7:48)	36.5	(4:51)	130
	Field Surveying	1	2:30:00
	Orienteering	2	2:01:41	10.07	(12:05)	16.2	(7:31)	95
	Score Orienteering	1	1:02:00	7.52	(8:15)	12.1	(5:07)
	Total	39	29:41:42	252.28		406.01		1175
	[1-5]	38	27:11:42
averages - sleep:6.5

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Sunday Feb 28, 2010 #

4 PM

Road Running long 2:16:44 [4] 26.5 km (5:10 / km)
slept:9.0 shoes: Adidas Adistar Salvations

Long slow run from home, through Victoria Park, onto the Lee towpath and then up past the Olympic site, across Hackney Marshes, through Springfield Marina, Tottenham Lock and Edmonton, looping around at the top before returning the same way. Two obstructions - a flood under Lea Bridge Road meant I had to instead cross it, and the very low bridge just before Springfield (6km in) was also flooded, but no way around. I bashed my left arm on a parapet while trying to avoid the water, and also got my right foot wet, so a few km later the socks started to chafe, and I have a lovely set of blisters there now.

Felt fine until the half-way mark (indeed nearly went further) and generally OK until about 15km in, then started to hurt a bit. Felt pretty bad after 21km. Speed throughout the run gradually went down, almost linearly, from 4:45/km at the start to 5:40/km at the end. First half was 64:41, second half was 72:03.

5km splits:
23:51
24:44
25:03
26:03
27:53.

Was aiming for 25:00 5km splits (i.e. 5m/km).

Longest ever run (so far) but somehow need to find an extra 16km for the marathon in May. Wouldn't have managed it today.

C • plenty time 3

Friday Feb 26, 2010 #

11 AM

Cycle Commuting (In to Work) 25:28 [2] 8.27 km (3:05 / km)

Strong headwind.

Tuesday Feb 23, 2010 #

12 PM

Hillwalking long (Munros) 6:10:00 [2] ** 18.1 km (20:27 / km) +950m 16:12 / km
shoes: Hillwalking Boots

Chno Dearg and Stob Coire Sgriodain from Tulloch, with Dan and James. We had to go fairly hard, as there was 6h 30 between the morning and evening trains. The original plan was a traverse to Corrour, but our ascent route (following a very obvious path through the snow straight up to Chno Dearg, the normal descent route) meant a loop made more sense. It took around 3 hours to the top of Chno Dearg, then just 45 minutes fast walking to Stob Coire Sgriodain. Finally, we followed the ridge down, diverting off the ridge to the SW at one point to avoid the nose, before continuing down to Fersit and Tulloch. The last section bit should have been fast but was heavy going along the disused, overgrown tracks, regularly blocked with snow-laden trees.

South of the forests at Fersit, the entire route on the mountains was covered in snow, generally a hard layer which was covered by 5-20com of surface hoar - very soft with large crystals. Very "dry" and pleasant to look at, but it required a little effort to walk across.

Sunday Feb 21, 2010 #

12 PM

Orienteering race (District Event) 1:11:32 [3] *** 9.4 km (7:37 / km) +95m 7:15 / km
slept:6.0 shoes: Adidas Swoop 2s

Running the Brown course at a HAVOC event in Epping Forest South West. It only rained a bit, and the sun came out near the end, but it had been raining heavily all morning and the paths were extremely muddy and in some places flooded.

Generally a clean run - a few small overshoots, and one proper mistake on leg 7-8, where I made a parallel error and run up the wrong ridge - corrected fairly quickly, probably losing a minute or so. After a pleasant loop in the far part of the map, the course speeded up and became more straightforward torwards the end. A ride near the end was flooded, so finished the course very damp.

Ed sped around in 55:20 - a highly impressive sub-6-minute run. Brooner was also running, but everyone else who you might expect to be at the top of the leaderboard at such a race was at the Southern Championships in the Forest of Dean, so I finished a pleasing 5th out of 26 runners. Ran 11.6km.

2 PM

Cycling (To/from Event) 1:17:37 [3] 28.72 km (2:42 / km)
shoes: Specalized MTB Cleats

To an orienteering event at Chingford Plain and then back. Roads all the way there because of the wet ground, and roads back, except dropped onto the towpath at Lea Bridge. Got a puncture at Carpenter's Road, coming off the towpath, so walked the last 1km home.

Saturday Feb 20, 2010 #

Field Surveying 2:30:00 [0]

For City of London 2010 map. Around Bankside and Borough Market. Very cold, found it difficult to write down annotations later on as I was shivering so much.

9 AM

Road Running race (5K) 19:43 [5] 5.0 km (3:57 / km) +65m 3:42 / km
slept:5.5 shoes: Adidas Adistar Salvations

Finsbury parkrun. Cold but sunny. Ran in two layers and trousers. Felt a bit warm after about 3km, but kept up a good pace (a yappy dog on my heels for ~200m after around 2km gave me a bit of a boost.)

Finished 6th out of over 70 people - the biggest Finsbury parkrun field to date. Splits: 3:45, 4:07, 3:45, 3:58, 4:08.

10 AM

Cycling (To/from Event) 41:35 [3] 14.31 km (2:54 / km)

3 PM

Cycling (To/from Event) 44:01 [2] 15.0 km (2:56 / km)

To/from Southwark Bridge.

Friday Feb 19, 2010 #

11 AM

Cycle Commuting (In to Work) 24:48 [2] 8.3 km (2:59 / km)

Canal towpath was busier than useful, and there was a significant headwind.

9 PM

Cycle Commuting (Back Home) 22:11 [2] 8.52 km (2:36 / km)

Thursday Feb 18, 2010 #

11 AM

Cycle Commuting (In to Work) 22:37 [3] 8.27 km (2:44 / km)

12 PM

Cycling (To/from Event) 21:22 [2] 6.72 km (3:11 / km)

To Ozzies, and later back to work.

11 PM

Cycle Commuting (Back Home) 23:39 [2] 8.45 km (2:48 / km)

Wednesday Feb 17, 2010 #

10 AM

Cycle Commuting (In to Work) 22:14 [3] 8.27 km (2:41 / km)

Slow on the towpath, but two awesome bursts of speed - a km long tow behind a truck on Victoria Park Road sustained me at 43km/h (flat), and was aggressive down Pentonville Road - 51km/h.

10 PM

Cycle Commuting (Back Home) 25:29 [2] 9.04 km (2:49 / km)

Tuesday Feb 16, 2010 #

11 AM

Cycle Commuting (In to Work) 25:29 [2] 8.3 km (3:04 / km)

Raining, very wet on the ground.

10 PM

Cycle Commuting (Back Home) 26:08 [2] 8.99 km (2:54 / km)

Via supermarket. Raining (as it has been all day...)

Monday Feb 15, 2010 #

11 PM

Cycle Commuting (Back Home) 22:50 [3] 8.44 km (2:42 / km)

Saturday Feb 13, 2010 #

9 AM

Road Running (5K) 20:31 [4] 5.0 km (4:06 / km) +65m 3:51 / km
ahr:176 max:187 slept:5.5 shoes: Adidas Adistar Salvations

Finsbury parkrun. Arrived with some time to spare, unlike last time. Cold (around freezing). Lower sides of legs hurting a lot on the start, and for the first 2km or so. Never really got going. I think I'll do better once the weather warms up a little - HR suggests I wasn't trying too hard either. Pleased with position though - 8th. Splits: 3:57, 4:17, 3:54, 4:19, 4:07. The steep hill is in the 2nd and 5th kilometres, so I slacked off too much in the fourth.

10 AM

Cycling warm up/down (To/from Event) 43:40 [3] 16.14 km (2:42 / km)

To/from Finsbury Park, stopping at the supermarket on the way back. Out via Old St Paul's Road, back via Amhurst Road (which is clearly shorter - I just need to work out how to do it in reverse.)

Friday Feb 12, 2010 #

10 AM

Cycle Commuting (In to Work) 23:12 [3] 8.26 km (2:49 / km)

10 PM

Cycle Commuting (Back Home) 23:56 [2] 8.43 km (2:50 / km)

Thursday Feb 11, 2010 #

11 AM

Cycle Commuting (In to Work) 21:58 [3] 8.28 km (2:39 / km)

11 PM

Cycle Commuting (Back Home) 22:47 [2] 8.41 km (2:43 / km)

Wednesday Feb 10, 2010 #

11 AM

Cycle Commuting (In to Work) 21:13 [4] 8.29 km (2:34 / km)

11 PM

Cycling (To/from Pub) 30:24 [3] 11.27 km (2:42 / km)

From work to Fleet Street, then later home via Whitechapel.

Tuesday Feb 9, 2010 #

10 AM

Cycle Commuting (In to Work) 21:53 [3] 8.33 km (2:38 / km)

12 PM

Cycling (To/from Event) 21:41 [2] 6.93 km (3:08 / km)

To & later from Ludgate Hill. Good fun taxi-baiting. 40km/h on Kingsway.

8 PM

Score Orienteering (Street Race) 1:02:00 [5] ** 12.1 km (5:07 / km)
shoes: Adidas Adistar Salvations

SLOW Street-O in Hammersmith. Start/finish was at the far north-west corner of the map, and once again I misjudged the time to get back, arriving back around two minutes late despite running hard. My route included running past Fulham FC (while a match was on!) and Chelsea FC, as well as the Earls Court exhibition halls. Felt generally good though. The course had a "marine" theme, with many clues having a nautical answer. I only twigged this was the case around half way around the course, despite the event organisers being dressed up in full sailor gear...!

C • ...and I only twigged the t... 2

11 PM

Cycling (To/from Event) 1:13:21 [3] 29.19 km (2:31 / km)

From UCL to Hammersmith (via Shepherd's Bush - not an ideal route) then later back home via the Embankment.