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Training Log Archive: the_latvian

In the 31 days ending May 31, 2005:

	activity	#	time	miles		km		+m
	Bicycling	6	6:34:38	82.95	(4:45)	133.5	(2:57)	170
	Orienteering	4	4:49:25	15.16		24.4		242	35 /	61c	57%
	Running	4	2:09:07	15.1		24.3		40
	Total	11	13:33:10	113.21		182.2		452	35 /	61c	57%
averages - rhr:74

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Tuesday May 31, 2005 #

Bicycling long 35:44 [3] 10.0 km (3:34 / km)
ahr:155 rhr:74

Start of the bikeride: home - start of Westduin route, where I stopped to put some more air in the rear tire and then had to stop some more because of a bleeding left hand.

Bicycling long 41:08 [3] 14.0 km (2:56 / km) +60m 2:53 / km
ahr:141

Start of Westduin route - beach before pier of Hoek van Holland. hr monitor was lying - ahr should have been higher.

Bicycling long 46:31 [3] 15.0 km (3:06 / km)
ahr:138

Far end of the pier - somwhere in the middle of nowheree, where the hr monitor gave up. Distance is a guess. Ahr is a lie.

Bicycling long 1:00:15 [2] 16.0 km (3:46 / km)
ahr:145

Middle ofowhere - Voorburg - ICC - home. Distance is a guess, as well is the time because i stopped the clock when i saw that my back tire has blown, so i had to stop to pump it up three times.

Sunday May 29, 2005 #

Bicycling 18:43 [1] 5.0 km (3:45 / km)
ahr:143

Bicycling to Indisch Monument, where I hoped to play some frisbee (noone was there, so that did not happen). Includes a stop at a gas station to get a drink.

Bicycling 11:57 [3] 5.5 km (2:10 / km)
ahr:162

Bicycling home (harder, no stops, slightly different route).

Friday May 27, 2005 #

Running 32:12 [4] 6.45 km (5:00 / km) +20m 4:55 / km
ahr:181

Clingendael Loop. Beat previous pb by 2 minutes. Got off to a really (perhaps too) fast start, was dying in the end. Hot.

Thursday May 26, 2005 #

Bicycling 30:00 [2] 7.0 km (4:17 / km) +30m 4:12 / km

To Olaf's and back through the parks, the weather is just too nice not to get out.

Wednesday May 25, 2005 #

Orienteering race 1:04:27 [4] **** 7.02 km (9:11 / km) +102m 8:34 / km
ahr:177 spiked:9/14c

Race in Keulenbos map, in the terrain that was used for CISM relays last year, consequently very nice terrain and very precisely mapped (apart for one place, where I left about 5 minutes). Very hard running due to knee-high blueberry bushes in 50+% of the terrain. Results at http://www.nolb.nl/uit/050525.htm. Did better than expected considering a 5 minute error.

Sunday May 22, 2005 #

Running warm up/down 10:02 [2] 1.4 km (7:10 / km)
ahr:164

Running to the start of the race to warm up.

Running race 45:43 [5] 10.0 km (4:34 / km)
ahr:187

The Hague Royal Ten road race. I wanted to finish in around 45 minutes but I ran hard and still did not really make it. I guess partly the strong headwind in parts of the course could be blamed. Still 3 seconds better than The Great Race's time... Results at http://www.royalten.nl/uitvoer.html

Friday May 20, 2005 #

Running 34:10 [4] 6.45 km (5:18 / km) +20m 5:13 / km
ahr:181

"The Clingendael Loop". Weird - ahr was 4 beats higher than during the original run but the time was 22 seconds worse. I guess a lot depends on traffic lights (3 reds this time). It was also hot as hell today, hope it cools down before the 10k road race on Sunday...

Wednesday May 18, 2005 #

Bicycling warm up/down 23:00 [3] 8.0 km (2:53 / km)
ahr:160

Riding to the trainign and back. Did not run because I was afraid to be late.

Orienteering 18:24 [3] *** 2.5 km (7:22 / km) +40m 6:49 / km
ahr:174 spiked:3/5c

Setting out controls for the compass-direction training.

Orienteering 37:30 [2] **** 4.2 km (8:56 / km) +100m 7:59 / km
ahr:165 spiked:15/22c

Picking up the controls. I put a lower intensity because, although I tried to work hard, I had to stop twice for 5 minutes each time because I caught up with people ahead of me. Planning the course did not help me much and I still made mistakes, some of them bad...

Tuesday May 10, 2005 #

Note
(sick)

Monday May 9, 2005 #

Note
(sick)

Sunday May 8, 2005 #

Note
(sick)

Saturday May 7, 2005 #

Note
(sick)

Friday May 6, 2005 #

Note
(sick)

Thursday May 5, 2005 #

Note
(sick) (rest day)

Wednesday May 4, 2005 #

Bicycling 21:00 [2] 8.0 km (2:38 / km) +20m 2:36 / km
ahr:160 (sick)

To the training and back. Sore throat and stuffy nose. The weather was very cold and ominous looking so i opted to bicycle instead of running there.

Running 7:00 [2]

Running before/after the training.

Orienteering 17:09 [2] ****
ahr:165 (sick)

Setting out controls. Was not confident in one place and had to stand around and check the place for a minute or so.

Orienteering 59:42 [3] ****
ahr:164 (sick)

First, line-o, missed one of the controls by 15 metres (thought i was in the next clearing than it actually was), then score-o on a map with white spots, where 1 control was not in its right place - understood it very quickly, could not find the next control and got quite lost, made about 5 minute error to another one and ended up not having enough time to take 5 controls or so. In the end took down my controls and ran back to the start together with Jur, which helped me run a much higher pace.

Tuesday May 3, 2005 #

Bicycling 1:46:20 [3] 45.0 km (2:22 / km) +60m 2:21 / km
ahr:155

Home --> Scheveningen watertower --> Wassenaar --> Katwijk --> Katwijk beach --> Leiden --> Wassenaar --> home. Distance approximate +/- 3 km. Stopped several times and was picking the route on the run. The avg hr might be too low because at time hr monitor was showing 50-70, which is lower than my rest hr, but i don't think it much exceeded 160. For approx. 2 km trailed a scooter, which was fun - fast and easy.

Sunday May 1, 2005 #

Orienteering race 1:32:13 [3] **** 10.68 km (8:38 / km)
ahr:177 spiked:8/20c

A race in a very hot weather and without water in the forest, so I got dehydrated and walked a lot of the second half of the course. The course setting was poor and o top of that, controls were hidden in pits, which were covered with branches... Results at http://www.nolb.nl/uit/050501.htm

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