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Training Log Archive: Ollie

In the 31 days ending May 31, 2009:

activity

time

miles

Cycling

26:32:28

350.2

(4:33)

563.6

(2:50)

1970

Field Surveying

3:00:00

24.85

(7:15)

40.0

(4:30)

Cycle Commuting

2:48:50

36.8

(4:35)

59.23

(2:51)

Orienteering

2:38:05

15.19

(10:24)

24.45

(6:28)

300

51c

Trail Running

19:05

3.11

(6:09)

5.0

(3:49)

Jogging

5:30

0.56

(9:50)

0.9

(6:07)

Total

35:23:58

430.72

(4:56)

693.18

(3:04)

2270

51c

averages - sleep:5.7 rhr:69

5:32

0:00

» now

Sunday May 31, 2009 #

Orienteering race (Regional Event) 1:28:35 [4] *** 9.3 km (9:32 / km) +300m 8:12 / km
ahr:167 max:186 25c slept:6.0 shoes: Gym Trainers

Chiltern Challenge at Christmas Common, up at the top of the Chilterns. This was postponed from February, but the courses hadn't been replanned, so some of the controls were in the middle of intimidating areas of vegetation. I didn't have any major problems getting to them, but some legs were very physical indeed. I actually ran 12.5km and the climb was more like 500m - in fact my GPS, which does tend to overestimate, is suggesting something like 750m of climbing for my route.

I finished 11th out of 21 finishers on the Black (M21L) course. I had a strong first section, but lost quite a few places in the middle section as I tired slightly and took some poor route choices. A very poor route choice from 18-19 lost me a further four minutes. However this was my first proper physical and technical orienteering for quite some time, so I was pleased to have got around in (just) under 10 mins/km. Ralph was running almost 50% faster than me, but then he did win by over 8 minutes.

The weather was hot and sunny, although some of the paths through the woodland were pleasantly cool and I was running early. It was probably over 20*C by the time I finished my course - I really felt the long 100m climb up to the finish control pick.

Saturday May 30, 2009 #

Cycling long 5:02:28 [3] 125.2 km (2:25 / km) +670m 2:21 / km
shoes: New Brown Leisure Shoes

Hackney to Oxford, via Clapham Common, Teddington, Sunbury and Henley. Pushed the pace but felt great. Two short stops at 2h and 4h meant a total time (including stops) of exactly six hours.

One big hill (200m climb out from Henley, up to Christmas Common). Three other smaller hills, but a pretty flat route overall. It was also nice and quiet, generally, with only a few short stretches on busy roads once leaving central London.

Really pleased with the pace, I was on my own so went for it. Considerably faster than my commuter pace, and 15 times as long.

Lovely and sunny and warm, think I'm now sunburnt...

Cycling 30:00 [3] 10.0 km (3:00 / km)

Paddington to home. Felt pretty bad actually - the lack of food and proper hydration probably didn't help. Jelly babies helped though.

C • Jelly babies 1

Friday May 29, 2009 #

Cycle Commuting (In to Work) 24:13 [3] 8.21 km (2:57 / km)

Thursday May 28, 2009 #

Cycle Commuting (In to Work) 23:48 [3] 8.19 km (2:54 / km)

Tuesday May 26, 2009 #

Cycle Commuting (Back Home) 23:59 [3] 9.03 km (2:39 / km)

A bit too fast, had to cycle up and down the road at the end to warm down...

Monday May 25, 2009 #

Cycling long 5:10:00 [3] 101.0 km (3:04 / km)

To Rye. Lots of hills! Thundery/rainy near the end.

Wednesday May 20, 2009 #

Cycle Commuting (In to Work) 24:42 [3] 8.2 km (3:01 / km)

Tuesday May 19, 2009 #

Cycle Commuting (In to Work) 23:38 [3] 8.16 km (2:54 / km)

Via VPR. Still not sure distances are calibrated right on my new cycle computer.

Cycling warm up/down (To/from Event) 1:03:00 [3] 23.0 km (2:44 / km)

Work to Clapham Common, later back home after event.

Orienteering race 31:03 [4] ** 6.1 km (5:05 / km)
16c

SLOW park race, Clapham Common. Actual distance run was 6.7km - Paul did it in 6.4km though, I took some sub-optimal routes. Weather was nice and sunny, there were a lot of football/cricket games and people to avoid.

Sunday May 17, 2009 #

Field Surveying 3:00:00 [2] 40.0 km (4:30 / km)

Cycling from Central Milton Keyes to Oxley Park, Westcroft and Tattenhoe for OSM surveying, and then back to Central MK. A bit showery.

Cycling 1:30:00 [2] 20.0 km (4:30 / km)

Cautiously, along the Grand Union canal, south from Central Milton Keynes to Leighton Buzzard. We were trying to following NCR6, but lost it in the section around Bletchley, so just stuck to the rather narrow and bumpy towpath. It was also getting rather dark. With Shaun.

Saturday May 16, 2009 #

Cycling warm up/down 1:00:00 [3] 20.0 km (3:00 / km)

Following National Cycle Route 6 north from Milton Keynes to Wolverton, then back along various Redways and via the Concrete Cows. With Dan.

Friday May 15, 2009 #

Cycle Commuting (In to Work) 22:08 [4] 8.46 km (2:37 / km)

First time into work on new bike. Pushed hard into a slight headwind all the way.

Thursday May 14, 2009 #

Cycle Commuting (Back Home) 26:22 [3] 8.98 km (2:56 / km)

First commute home on new bike. Via the park.

Tuesday May 12, 2009 #

Orienteering race (Trail Challenge) 38:27 [4] ** 9.05 km (4:15 / km)
10c shoes: New Brown Leisure Shoes

SLOW Trail Challenge at Bushy Park. Advertised as a 10K so I was quite excited with the time, but the course was almost a kilometre short. Also, a control was in the wrong place, and I ducked around both of the "water jumps" - so it was possible to run an even shorter race than this.

Vegetation was very short - meaning you could pretty much run straight. Indeed for the final leg, I went in a dead straight line, conscious that Paul was right behind me.

Nice, cool but dry evening. It looked like it was going to rain but it held off, and the pasta meal at the end was a definite bonus.

Cycling warm up/down (To Event) 1:05:00 [3] 23.5 km (2:46 / km)

Work to Bushy Park, on road bike.

Cycling warm up/down 1:40:00 [2] 30.2 km (3:19 / km)

Bushy Park to home, after the race.

Sunday May 10, 2009 #

Cycling long (Tour) 4:12:00 [3] 100.7 km (2:30 / km)
ahr:143 max:178 rhr:69 slept:6.0 shoes: New Brown Leisure Shoes

Cycled to Finchley Road and then up to Hertford via Potter's Bar and Letty Green. After a long lunch, cycled back via Little Berkhamsted and Potter's Bar, to Highgate. Finally, after a very long lie on Parliament Hill, cycled back home, via Finsbury Park and crowds of football fans. HR is only for the latter two-thirds of the main cycle.

Pace was pushed all the way around, everyone else was fitter and on a better bike than me. Didn't feel too bad apart from cramps up the first sharp hill, but was lagging quite a lot on the long descent back through north London. The final climb, up to Highgate, was tough, even though it was from the less-steep north.

Time is moving time - actual time, not including the long stops at Finchley Road, Hertford and Parliament Hill, was 4h 35 - so we really didn't spend much time at all taking short breaks or stopping at traffic lights.

Saturday May 9, 2009 #

Event: British Elite Sprint & Middle Champs

Sunday May 3, 2009 #

Cycling long 5:20:00 [2] 110.0 km (2:55 / km) +1300m 2:45 / km
shoes: Gym Trainers

Hackney to London Bridge and then Orpington to Eastbourne, via High Rocks, Rotherfield, Heathfield and Birling Gap. With Anna and Dan.
(N.B. This was the moving time. Actual time was just over eight hours, including pauses and several long stops.)

Saturday May 2, 2009 #

Trail Running race (BPTT) 19:05 [5] 5.0 km (3:49 / km)
ahr:186 max:202 slept:5.0 shoes: Gym Trainers

First BPTT for nearly a year. Sunny, pretty warm. PB for 5K, beating my previous best (in June 2007) by 14s. HR probably a bit too high? But I didn't feel too pained at all, apart from in the last 700m, and could probably go faster - the 19 minute target is certainly achievable.

Jogging warm up/down (Warm Down) 5:30 [2] 0.9 km (6:07 / km)
shoes: Gym Trainers

Trying to keep HR between 150-160 during a warm-down around the duck pond - meant I ended up jogging around really slowly.

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