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Training Log Archive: Ollie

In the 30 days ending Nov 30, 2009:

	activity	#	time	miles		km		+m
	Cycle Commuting	18	13:39:06	169.83	(4:49)	273.32	(3:00)
	Cycling	7	7:50:10	105.42	(4:28)	169.66	(2:46)
	Field Surveying	2	3:15:00
	Orienteering	2	2:43:59	10.35	(15:50)	16.66	(9:51)	400	60c
	Score Orienteering	1	1:05:36	7.95	(8:15)	12.8	(5:08)
	Walking	1	42:00	2.8	(15:01)	4.5	(9:20)
	Road Running	2	39:52	6.21	(6:25)	10.0	(3:59)	140
	Trail Running	1	19:52	3.11	(6:24)	5.0	(3:58)
	Total	27	30:15:35	305.68		491.94		540	60c
	[1-5]	25	27:00:35
averages - sleep:6

3:18

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Monday Nov 30, 2009 #

Cycle Commuting (In to Work) 23:59 [2] 8.28 km (2:54 / km)

Cycle Commuting (Back Home) 22:32 [3] 8.44 km (2:40 / km)

Road route via De Bevoir Town.

Saturday Nov 28, 2009 #

Road Running race (FPTT) 19:41 [5] 5.0 km (3:56 / km) +70m 3:41 / km
slept:5.0 shoes: Gym Trainers

Finsbury parkrun. Cold and sunny. Got off to a great start and kept the pace up. Last km was disappointing - I slacked off a lot, should have been able to have done it 15s faster. Splits: 3:35, 4:06, 3:52, 3:59, 4:11.

Cycling (To/from Party) 57:00 [3] 19.8 km (2:53 / km)
shoes: Specalized MTB Cleats

To/from Deptford, via the Greenwich Foot Tunnel. At night. Raining for most of the way out and the whole way back.

Friday Nov 27, 2009 #

Cycle Commuting (In to Work) 26:01 [3] 8.2 km (3:10 / km)

Strong headwind (again), and extremely busy along Euston Road (again).

Thursday Nov 26, 2009 #

Cycle Commuting (In to Work) 25:16 [2] 8.25 km (3:04 / km)

Cycle Commuting (Back Home) 27:06 [2] 8.97 km (3:01 / km)

Wednesday Nov 25, 2009 #

Cycle Commuting (In to Work) 26:27 [2] 8.22 km (3:13 / km)

Once again, battling a considerable head-wind. Euston Road was also very busy.

Cycle Commuting (Back Home) 26:08 [3] 9.53 km (2:45 / km)

Tuesday Nov 24, 2009 #

Cycle Commuting (In to Work) 25:13 [2] 8.3 km (3:02 / km)

Significant head-wind once again!

Cycling (To Event) 37:28 [3] 12.8 km (2:56 / km)

UCL to Putney, via Trafalgar Square and The Mall, joining NCN4 at Chelsea Gardens and staying on it through Imperial Wharf, to Putney Bridge. N.B. The shortest route, according to Google, would have gone via Picadilly, Hyde Park Corner and King's Road and been only 10.8km.

Cycling (From Event) 42:52 [4] 19.25 km (2:14 / km)

Putney to home, via Clapham Common, London Bridge and Meath Bridge. Great tail-wind. Check that average speed! Hit 59.4km/h crossing North Road in Clapham. Absolutely flew down from Clapham.

Monday Nov 23, 2009 #

Cycle Commuting (In to Work) 26:59 [2] 8.23 km (3:17 / km)

Raining. N.B. Just went over the 5000km mark on my cycle computer.

Cycle Commuting (Back Home) 24:32 [3] 8.89 km (2:46 / km)

Wind-assisted.

Saturday Nov 21, 2009 #

Event: ShUOC Sheffield City Chase

Cycling (To/from Station) 44:13 [3] 15.32 km (2:53 / km)

To/from St Pancras. On the way there, exited the canal towpath at 11:25 - a record. On the way back (at 1am in the morning) again took the canal towpath, which had a lot of standing water on it.

Orienteering race (Chasing Sprint) 18:42 [5] ** 2.6 km (7:12 / km)
15c slept:5.0 shoes: Gym Trainers

Sheffield City Chase - Prologue. Gently raining throughout, so care taken on the tiled and paved surfaces. N.B. Time/distance doesn't include two legs which were removed due to a confiscated control.

Made a 45 second mistake at the control by mistaking the control description for the start one, so ending up on the wrong side of the fence. Very annoying. Got overtaken by GG at speed half-way around.

Nearly didn't make it to today's race as managed to wake up after the train had left. However, was able to get a later (and faster, but much more expensive) one which got me there just in time to start.

Orienteering race (Chasing Sprint) 33:38 [4] **** 4.3 km (7:49 / km)
30c shoes: Gym Trainers

Sheffield City Chase - Final. Raining a bit harder this time. The middle section had a series of traps I fell into, followed by a really complicated (and confusing) section in a multi-storey car park. In the latter quarter of the race, I tired a lot, and dropped my pace right off (although was careful not to lose any more places).

A great series of races - the sprint format makes the area quite technical, and mistakes were made by all. The event venue was great too - it was the Sheffield Hallam University Student Union building, a series of interconnected giant kettle-drums.

Walking (To Station) 42:00 [1] 4.5 km (9:20 / km)

Brisk walk from Paddington to St Pancras to pick up bike.

Friday Nov 20, 2009 #

Cycle Commuting (In to Work) 27:25 [2] 8.5 km (3:14 / km)

Headwind and rain! Also a section of the canal was closed.

Cycle Commuting (Back Home) 44:21 [2] 14.52 km (3:03 / km)

Via Piccadilly.

Thursday Nov 19, 2009 #

Cycle Commuting (In to Work) 26:45 [2] 8.32 km (3:13 / km)

Strong headwind.

Cycle Commuting (Back Home) 21:36 [3] 8.59 km (2:31 / km)

Wind-assisted.

Tuesday Nov 17, 2009 #

Cycling (To/from Event) 1:24:49 [3] 32.82 km (2:35 / km)

From work (Euston) to Southfields via Imperial Wharf, then later back home via Clapham, all after dark. Really caned it on the return.

Monday Nov 16, 2009 #

Cycle Commuting (In to Work) 26:33 [2] 8.28 km (3:12 / km)

Cycle Commuting (Back Home) 25:56 [3] 8.94 km (2:54 / km)

Sunday Nov 15, 2009 #

Event: Venice Street O

Field Surveying (City of London Map) 1:55:00 [0]

COL 2010 surveying - 8b Bankside East. Again, it got dark before I'd walked the complete area. Found an interesting set of steps down from near Bankside Pier, onto a "beach", with a giant "Bankside" set of letters set into the retaining wall. This would make an awesome control site if the event was held at low tide. [Update - there will be a high tide during the event - oh well!]

Saturday Nov 14, 2009 #

Trail Running tempo (5K) 19:52 [5] 5.0 km (3:58 / km)
ahr:182 max:195 slept:5.5 shoes: Gym Trainers

The plan this morning was to go to Finsbury Park for the parkrun race there. However, torrential rain (and lightning!) outside my front door at 8:30am put paid to that. Things quickly got better though, so at 10am I headed out to Victoria Park (which is only a 30 second jog away) for a self-run 5K. I did two partial laps of the park (cutting each lap off via the grand fountain) - each circuit being exactly 2.5K. There was a lot of standing water (and leaves) on the road surface, but no major problems.

Victoria Park is completely flat, so I was disappointed and surprised to be doing >4min/km for the middle three laps. I wanted a sub-20 minute time, so kicked up a gear for the final km.

Splits were: 3:58, 4:01, 4:02, 4:09, 3:42 and my half-way split was 9:55, so I just missed out (by 3 seconds) on a negative split. Next time!

This is the first measured 5K I've ever done on my own (I've done a few longer, slower runs in the past). It was fun tearing past most of the other joggers on the path, and the BMT trainees, but it is definitely less motivating without having other people on the same course, ahead of you, to chase down.

Friday Nov 13, 2009 #

Event: North American Sprint Series Finals

Cycle Commuting (In to Work) 25:48 [3] 8.3 km (3:07 / km)

Thursday Nov 12, 2009 #

Cycle Commuting (In to Work) 24:45 [3] 8.31 km (2:59 / km)

Very nearly lost my rag coming in. First, some numpty almost took me out on the corner at the top of the hill at Angel. Cycled after him, waving fist. Then a bus pulled out in front of me on the steep downhill on Pentonville Road, forcing me to slam on my brakes. Finally, my bike light came off in the middle of the big junction by Euston. Some other cyclist picked it up and tried to pocket it - erm, no, mate!

Buzzing with adrenaline now, need to go and kick down a wall.

Cycle Commuting (Back Home) 30:10 [2] 8.88 km (3:24 / km)

Wednesday Nov 11, 2009 #

Cycle Commuting (In to Work) 23:29 [3] 8.3 km (2:50 / km)

Cycle Commuting (Back Home) 32:24 [2] 11.22 km (2:53 / km)

Via canal and supermarket.

Tuesday Nov 10, 2009 #

Cycle Commuting (In to Work) 22:24 [3] 8.3 km (2:42 / km)

Cycling (To Event) 1:17:30 [3] 27.9 km (2:47 / km)

UCL to Hinchley Wood, via Richmond. Shepherd's Bush is a seriously scary junction on a bike.

Cycling (Back Home) 32:33 [2] 10.87 km (3:00 / km)

Wandsworth to Clapham Junction and Waterloo to home.

Score Orienteering (Street Race) 1:05:36 [5] * 12.8 km (5:07 / km)
ahr:168 max:185 slept:7.5

SLOW Street-O at Hinchley Wood, on a cold, dark and slightly damp evening. The start/finish was at the far bottom left of the 1:12500 A4 map, accessible only via a footbridge across a dual carriageway. I was a bit tired from the cycle in, so didn't run particularly fast for the first part of the course - it was nearly 10 minutes before my HR got up to the average.

Unfortunately I failed to appreciate that a 1:12500 A4 diagonal represents 4.5km on the ground, so, having been tempted by a cluster of high-scoring controls in the far corner, I had 12 minutes to get back - it didn't happen, I had to run 4km back, and took 18 minutes to cover the distance, hence a large time penalty. It turns out most other people running in the race made a similar error of judgement, so almost everyone finished back late.

There were also a number of injuries out on the slippery, dark roads. One person had to get a taxi back after a painful collision, and then went into shock (an ambulance was called). Another person contemplated getting a bus back, after a previous injury flared up, many kilometres from the start/finish.

Definitely a tough race. The catering was very much appreciated, and I was very thankful to get a lift back afterwards, most of the way into central London, saving on another long cycle.

Monday Nov 9, 2009 #

Event: Golden Gate Getaway Training Camp

Cycling (Back Home) 51:02 [3] 16.32 km (3:08 / km)

Via West India Quay. Down the canal all the way to Limehouse.

Sunday Nov 8, 2009 #

Field Surveying (City of London Map) 1:20:00 [0]

Around the Tate Modern. Started too late though, it got dark after about an hour in. Also very cold.

Saturday Nov 7, 2009 #

Event: O in the Oaks '09 A-meet, Pacheco State Park

Road Running race (FPTT) 20:11 [4] 5.0 km (4:02 / km) +70m 3:46 / km
ahr:182 max:191 slept:5.0 shoes: Gym Trainers

First run at at the Finsbury Park Time Trial. Finished 7th of 38. Didn't push myself particularly hard at any point, and eased myself up the hills - there are two, a gradual one (15m over 700m) and a sharp one (25m over 200m), and both are visited twice on the two-lap course.

Definitely scope for improvement. It was a very pleasant, cold but sunny day. The coffee afterwards, in the café in the middle of the park, was very pleasant too.

Cycling (To Event) 22:00 [3] 7.78 km (2:50 / km)

To Finsbury Park. Via Old St Paul's Road.

Cycling (Back Home) 20:43 [3] 6.8 km (3:03 / km)

Via Clissold Park and Amhurst Road.

Friday Nov 6, 2009 #

Cycle Commuting (In to Work) 24:33 [3] 8.28 km (2:58 / km)

Cycle Commuting (Back Home) 22:17 [3] 8.57 km (2:36 / km)

Thursday Nov 5, 2009 #

Cycle Commuting (In to Work) 25:35 [2] 8.28 km (3:05 / km)

Cycle Commuting (Back Home) 24:00 [2] 9.07 km (2:39 / km)

Wednesday Nov 4, 2009 #

Cycle Commuting (In to Work) 26:23 [2] 8.54 km (3:05 / km)

Cycle Commuting (Back Home) 26:46 [2] 9.11 km (2:56 / km)

Via OSM meetup near KX, then along the canal after dark.

Tuesday Nov 3, 2009 #

Cycle Commuting (In to Work) 29:19 [2] 8.53 km (3:26 / km)

zzz. Via the park. Wet and slippery (with leaf fall) on the ground. Nearly went in the canal.

C • told you it was dangerous. 1

Cycle Commuting (Back Home) 27:46 [1] 8.89 km (3:07 / km)

Via canal, after dark.

Monday Nov 2, 2009 #

Cycle Commuting (In to Work) 26:38 [3] 8.28 km (3:13 / km)

Sunday Nov 1, 2009 #

Orienteering race (Challenge Alaric'o) 1:51:39 [5] ***** 9.76 km (11:26 / km) +400m 9:30 / km
15c slept:8.0 shoes: Adidas Swoop 2s

Long race at Montlaur, near Carcassonne. One of the toughest races I've ever run, with super-long legs - especially 2-3, a 2.2km monster which took me over 20 minutes on a fairly clean route. There were also numerous vine fields to weave around, generally surrounded by painful, brambly ditches, and steep, complex terrain.

I had a 15 minute mistake (one of my biggest for a very long time) half-way around the course, when I ended up on the wrong hill, having made the map "fit" for several minutes, and was a little worried near the end that I was going to completely run out of energy - but made it back OK.

Again, T.G. won, in under an hour - just amazing. Thanks to my big mistake, this was my worst result, I finished just lower than half-way down the results. Still, a whole bunch of the Catalans were out for over three hours!

Exhilarating but exhausting. No wonder the local boy (T.G.) is so good, if this is the terrain he grew up with.

Actual distance/HR to follow.

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