Tuesday May 31 |
 | Bicycling long 35:44 [3] 10 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 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 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 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 |
| Bicycling 18:43 [1] 5 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 |
| 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 |
| Bicycling 30:00 [2] 7 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 |
| 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 |
| 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 km (4:34 / km) vdot: 44.4 | |
| 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 |
| 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 |
| Bicycling warm up/down 23:00 [3] 8 km (2:52 / 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 |
| Note | |
| (sick) |
| |
Monday May 9 |
| Note | |
| (sick) |
| |
Sunday May 8 |
| Note | |
| (sick) |
| |
Saturday May 7 |
| Note | |
| (sick) |
| |
Friday May 6 |
| Note | |
| (sick) |
| |
Thursday May 5 |
| Note | |
| (sick) (rest day) |
| |
Wednesday May 4 |
| Bicycling 21:00 [2] 8 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 |
| Bicycling 1:46:20 [3] 45 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 |
| 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 |