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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ollie

In the 7 days ending May 28, 2007:

activity # timemileskm+m
  Cycling3 2:34:14 31.01(4:58) 49.91(3:05)
  Orienteering3 1:49:00 10.24(10:39) 16.48(6:37) 14029 /43c67%
  Cycle Commuting2 47:30 9.77(4:52) 15.73(3:01)
  Jogging2 21:00
  Trail Running1 20:53 3.11(6:43) 5.0(4:11)
  Total5 5:52:37 54.13 87.12 14029 /43c67%
averages - sleep:6.4 weight:67kg

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Monday May 28, 2007 #

Orienteering race (Sprint Race) 33:22 [4] ** 5.4 km (6:11 / km)
spiked:13/14c slept:4.0 weight:68.1kg shoes: £20 Lightweight Running Shoes

York Park Race. Winning time 26:08. Finished 20th of 82 in the Men's Open course.

Cycling warm up/down (To/From Station) 50:17 [2] 15.63 km (3:13 / km)

To/from St Pancras station. Out - 6am so quiet roads, but driving rain and strong winds - really nasty. Back - 11pm, so again quiet, damp.

Saturday May 26, 2007 #

Trail Running race (BPTT) 20:53 [4] 5.0 km (4:11 / km)
slept:6.5 shoes: £20 Lightweight Running Shoes

143rd Bushy Park Time Trial. I was a bit off the pace today - I didn't use anyone as a pacemaker. Finished 101st out of 409 - so not my slowest BPTT but my lowest finishing position. Never really wanted to push myself to the limit. Weather was cool and overcast, but dry.

Last week I finished 40th (time 19:54) - to have finished 40th this week I would have had to have run 19 minutes dead.

Jogging warm up/down (Warm Down) 6:00 [1]

Jogged around the lake.

Cycling warm up/down (To/From Station) 39:42 [2] 13.26 km (3:00 / km)

To/from Waterloo. 18.5 mins out, 21.5 back.

Thursday May 24, 2007 #

Cycle Commuting (In to Work) 16:03 [3] 5.28 km (3:02 / km)

Orienteering race (Local Event) 46:35 [4] *** 5.7 km (8:10 / km) +140m 7:17 / km
spiked:8/13c slept:7.0 weight:65.8kg shoes: £20 Lightweight Running Shoes

"Small-O" evening event put on by LOK at Hampstead Heath. Hot and humid weather. I made fewer mistakes than I did at Clapham Common on Tuesday, largely because I was going a lot more slowly and so had time to read the map. Still made a few though. The highlight of the course was a huge final leg - over 1.5km. I had Ed C right behind me for this so I wasn't hanging around. Ed finished in 36 minutes.

Cycling warm up/down (To/From Event) 1:04:15 [2] 21.02 km (3:03 / km)

From work to Hampstead Heath, and then home.

Wednesday May 23, 2007 #

Cycle Commuting (In to Work) 17:00 [2] 5.33 km (3:11 / km)

Cycle Commuting (Back Home) 14:27 [3] 5.12 km (2:49 / km)

Tuesday May 22, 2007 #

Orienteering race (Sprint Race) 29:03 [5] ** 5.38 km (5:24 / km)
spiked:8/16c slept:8.0 shoes: £20 Lightweight Running Shoes

SLOW evening race on Clapham Common in south London. The common is very flat and fast and I was expecting to not make mistakes. In the end, I messed up half the legs, which is appalling. I could have done so much better than I did. Still, this is I think the first competitive orienteering race where I've run under 6 mins/km. I certainly ran a lot further than the 5.38km course length too, so I will have gone under 5 min/km in terms of running speed. Nick B and Ed C substantially beat me, clocking around 21:30 and 22:30 respectively. Another six people beat me though, which wouldn't have happened if I had had a clean race. I estimate I could have finished this race in 26 minutes which would have been fourth. As it was I was 9th out of 31 runners.

The weather was hot and sunny - and the sun was in my eyes for quite a bit, obscuring my vision somewhat. The course was made more interesting by needing to run through a multitude of impromptu football and rugby games - the park was packed with people as it was a lovely summer's evening.

The mistakes were:
To 1: Went in the wrong direction, arced back. (10s)
To 3: Poor route choice, and poor attack. (15s)
To 4: Didn't read ahead, trying to avoid footballers. (25s)
To 5: Completely messed up this technical leg, ended up at 8. (45s)
To 6: Again went in the wrong direction, arced back. (15s)
To 8: Despite having been there already, still poor approach. (20s)
To 10: Overshot. (20s)
To 15: After the very long leg to 14, I was tired and misread the map - the map was "busy" with route lines here, so I headed off in the wrong direction. (40s)

I'll plot my route on RouteGadget shortly once the map's up on the SLOW RouteGadget site, so you'll be able to see all my mistakes in their glory. I'll also be able to work out my true running speed for this race - my pace certainly felt similar to that in the 5Ks I've been running recently.

Jogging warm up/down (Warm Down) 15:00 [1]

Warm down with Ed C.


I've done a bit too much Level 5 running this week, I need to do some longer, slower stuff... I'm probably running in another evening event at Hampstead Heath on Thursday evening. I'll take this one easier. My back seems to be getting better - just a dull pain now.

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