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Training Log Archive: IanW

In the 1 days ending Jan 19, 2014:

activity # timemileskm+m
  Cycling1 1:45:30 24.17(13.7/h) 38.9(22.1/h) 250
  Orienteering1 1:26:30 8.54(10:07) 13.75(6:17) 195
  Total1 3:12:00 32.72(5:52) 52.65(3:39) 445

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Sunday Jan 19, 2014 #

Cycling 54:00 [2] 19.5 km (21.7 kph) +250m
shoes: Shimano Road Shoes

To Ashridge. First couple of hills felt really hard work, making it obvious I hadn't done this for a while. Ascent of Ashridge was steady but felt ok. Driveway already hectic by the time I arrived.

Orienteering 1:26:30 [3] 13.75 km (6:17 / km) +195m 5:52 / km
ahr:169 max:180 shoes: 2013 VJ Supra

Black course at Ashridge.

Aimed to treat this as a long run - forest is generally flat and runnable, so no great effort needed for hills. Felt pretty smooth for the first 12k or so, but effort level seemed to be increasing. Felt a bit heavy on the steep slope out of 28 - realised afterwards there was 25m climb to the next control...

Switched off at the end - tried to use the paths, but mistook a faint extra one on the ground for that mapped - so lost about 1'45" on the penultimate control. Otherwise just a bit of hesitancy prior to some controls - this increased as I went through the course. Distance judgment was a bit funny - sometimes the flags took a lot longer to appear than I thought, other times they were there before I was expecting. But was on line for pretty much everything.

Happy with how I was running given yesterday's exertions, and a little surprised with the time given the effort level.

GPS distance 14.55k - with an extra 200m for the mistake. Straight is great!

Cycling 51:30 [2] 19.4 km (22.6 kph)
ahr:143 max:182 shoes: Shimano Road Shoes

Home from Ashridge. Managed to ascend Durrant's Lane out of Berkhamsted, but Stony Lane was one hill too far. Plenty of cyclists out and about today in the sunshine.

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