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Training Log Archive: Ollie

In the 7 days ending Mar 19, 2006:

activity # timemileskm+m
  Cycling1 1:21:08 13.7(5:55) 22.05(3:41)
  Cycle Commuting5 1:15:45 14.84(5:06) 23.88(3:10)
  Orienteering1 57:44 5.59(10:19) 9.0(6:25) 4020 /26c76%
  Spinning1 39:28 9.32(4:14) 15.0(2:38)
  Total6 4:14:05 43.45(5:51) 69.93(3:38) 4020 /26c76%
averages - sleep:6.3 weight:70.8kg

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Sunday Mar 19, 2006 #

Cycling long (To/From Event) 1:21:08 [2] * 13.7 mi (5:55 / mi)
shoes: Brown Leisure Shoes

From home to Liverpool Street station, then from Bishops Stortford to the event at Hatfield Forest (I took an off-road route this time - much nicer, and quicker in the end, too), then later the same route in reverse. My stupid cycle computer has lost its second last digit, so working out my time/distance in future is going to be a PITA.

Orienteering race (District Event) 57:44 [3] ** 9.0 km (6:25 / km) +40m 6:17 / km
spiked:20/26c slept:6.5 weight:71.2kg shoes: Standard White O-Shoes

Hatfield Forest (Essex) district event, Brown course.

PB speed at this course level, I think. In fact, I can't remember when I last (if ever) ran below 7 min/km in a non-sprint race, let alone below 6.5min/km. I'm very pleased about this result. Admittedly, Hatfield Forest is extremely flat, dry and fast. But I've definitely come on a long way from my last run here, last September. That was my season's opening race and I made some big mistakes, and ran slow (>9mpk.)

Today, I definitely made a few mistakes (mainly bearing errors) but the area is so fast that even a big deviation can be corrected in a matter of seconds. I knew I was on to a good time when I glanced at my watch near the end and saw I'd only been out for 40 minutes. Still, the winner finished in under 50 minutes, and a lot of the very good runners will have been away from this event and up at the National event in the Lakes, or rather walking in the Lakes as the event has been cancelled up there due to snow. The weather down here was perfect - bone dry, sunny intervals and cool, but not cold.

Looking at the map, the first couple of controls were really near the area where I made a horrendous mistake back in September, so I slowed right down here - and still messed up the bearing on both, needing to relocate on the second one. 6 was bad, I got confused about a patch of forest, and again had a bad bearing. Poor distance judgement at 7. My route choice to 21 was lazy and slow (but safe - Hatfield Forest contains plenty of green grot.) Another bearing error at 24. None of the above mistakes cost me more than 30 seconds apart from maybe No. 2. All in all, pretty clean.

I hope I can keep up this form in the next few weeks, which have the biggest races in the year's calendar (British, CompassSport Cup qualifer and the JK.)

Friday Mar 17, 2006 #

Cycle Commuting (In to Work) 9:20 [3] 2.11 mi (4:25 / mi)

Thursday Mar 16, 2006 #

Cycle Commuting (In to Work) 9:55 [2] 2.1 mi (4:43 / mi)

Spinning long (Self Program) 39:28 [3] 15.0 km (2:38 / km)
ahr:158 max:150 slept:6.0 weight:70.3kg shoes: Gym Trainers

On new bike. Off to a good start as started beside colleague who must have been doing 100rpm. Felt strong and good all the way through, although didn't try the harder grades in the second half, as my AHR gradually crept up. Knees felt a little stiff, in the middle part of the session. Felt like I could have gone on for longer, at the end. 414kcal.

Cycle Commuting (Back Home) 12:48 [3] 2.13 mi (6:01 / mi)

Pushed hard all the way, but strong headwind.

Wednesday Mar 15, 2006 #

Cycle Commuting (In to Work) 10:26 [2] 2.18 mi (4:47 / mi)

Tuesday Mar 14, 2006 #

Cycle Commuting (In to Work) 11:10 [2] 2.12 mi (5:16 / mi)

Monday Mar 13, 2006 #

Cycle Commuting (In to Work) 11:31 [2] 2.08 mi (5:32 / mi)

Cycle Commuting (Back Home) 10:35 [3] 2.12 mi (5:00 / mi)

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