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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: HWW

In the 7 days ending May 28, 2013:

activity # timemileskm+m
  Cycling6 3:41:21 53.15(4:10) 85.53(2:35)
  Road running4 3:14:16 29.31(6:38) 47.17(4:07)
  Swimming1 25:00 0.75(33:32) 1.2(20:50)
  Linear orienteering1 21:56 3.71(5:55) 5.97(3:40)18 /23c78%
  Total12 7:42:33 86.91(5:19) 139.87(3:18)18 /23c78%

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Tuesday May 28, 2013 #

8 AM

Cycling (Commute) 32:10 [3] 12.84 km (2:30 / km)

The usual.
7 PM

Linear orienteering race (ParkRace) 21:56 [5] *** 5.97 km (3:40 / km)
spiked:18/23c shoes: Mizuno Wave Musha 4

ParkRace orienteering: Wandsworth Park (5.2km, 23 controls)
Another fast 'n furious affair, but stupidity on route to 9 and 10 cost me, accounting for over half my 20 second deficit on Jonathan. Re 9, either the diagonal path to the north and round to the east or coming in on the path the control was on probably would have been fine; trying to run through the woods wasn't - reminder to self, this is a ParkRace, attempts at straight-lining it through white / green forest will seriously damage your speed.

With other controls where I lost time I think it was mainly a case of inaccurate dibbing (definitely lost a few seconds because of this) and sometimes just not pushing myself hard enough. Slightly surprised reviewing SplitsBrowser to find that I had fastest legs on 15, 21 and 22, all of which in retrospect I feel I could have taken better lines to. At least there's room for improvement.
9 PM

Cycling 55:04 [3] 21.44 km (2:34 / km)

Cycle back to Leytonstone from Wandsworth Park (NB. should also be logging cycling from the office to Wandsworth Park earlier that evening by my Garmin decided it wouldn't clock satellites until 50m from the venue).

Monday May 27, 2013 #

7 AM

Cycling 18:35 [3] 7.06 km (2:38 / km)

Over to London Fields for a morning swim.
8 AM

Swimming 25:00 [3] 1.2 km (20:50 / km)

First swim in many months. Decided that this would be a pleasant start to a Bank Holiday, especially when I planned to spend the rest of it indoors studying. This also means I don't feel entirely unprepared for the 200m swim in Thursday's EY Modern Pentathlon.
400m w/u, 4 x 200m, 100m w/d
9 AM

Cycling 35:43 [3] 13.45 km (2:39 / km)

South from London Fields to Whitechapel to discover that Whitechapel Library (or "Knowledge Centre" or whatever other name they've given it) is closed on Bank Holidays, resulting in heading back home the usual way (via Stratford).

Sunday May 26, 2013 #

3 PM

Road running long 1:55:01 [3] 27.62 km (4:10 / km)
shoes: Mizuno Wave Musha 4

Had initially meant to do a medium length run but, when I discovered the River Lea-side path continuing south from the Bow Flyover, I decided to make this more of a exploratory run. As such there were a few stops to briefly look inside the main visitors centre at Three Mills (how have I never been here before?) and to read info boards near the Bow locks, East India docks and Trinity Buoy Wharf.
Legs started to tire as I headed back up through Forest Gate to Wanstead Flats, but this may well have been lack of energy (now, what had I had for lunch...?). All in all a satisfying run and a pleasant break from CFA revision. Need to come up with more of these kind of interesting long runs to enliven Berlin training over the summer.

Saturday May 25, 2013 #

9 AM

Road running race (parkrun) 16:37 [5] 5.0 km (3:19 / km)
shoes: Mizuno Wave Musha 4

Mile End parkrun
Continuing my recent spell of parkrun tourism, I decided to vertune to the east end for Mile End's offering. Generally pretty impressed with the course (no mud or off road stuff to worry about and slow one down, a nice number of little segments to stave off any sense of monotony) and pleasing to win by a reasonable way.
parkrun PB although slower than on the track at Watford a few weeks ago. Slight niggle / tightness in my left foot but hopefully speed and fitness will increase once I get back in to fuller training post exam in June.
10 AM

Road running warm up/down (Warm down) 11:16 [2] 2.43 km (4:38 / km)
shoes: Mizuno Wave Musha 4

Thursday May 23, 2013 #

8 AM

Road running (Commute) 51:22 [3] 12.12 km (4:14 / km)
shoes: Mizuno Wave Musha 4

Run to work with rucksack, via Stratford High Street, Bow Flyover, Mile End Road etc.
9 PM

Cycling (Commute) 45:00 [3] 17.92 km (2:31 / km)

Cycle home from work, via South Woodford

Wednesday May 22, 2013 #

8 AM

Cycling (Commute) 34:49 [3] 12.82 km (2:43 / km)

The usual.

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