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Training Log Archive: IanW

In the 7 days ending Jan 19, 2014:

activity # timemileskm+m
  Running2 1:50:07 13.38(8:14) 21.54(5:07) 90
  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
  Run - off road1 1:05:15 7.3(8:56) 11.75(5:33) 510
  Warm up/down1 10:45 1.03(10:29) 1.65(6:31)
  Total4 6:18:07 54.42(6:57) 87.59(4:19) 1045

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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.

Saturday Jan 18, 2014 #

Warm up/down 10:45 [2] 1.65 km (6:31 / km)
shoes: 2013 VJ Supra

Along to the start with Tom.

Just a walk back with the rucksack post-run.

Run - off road race 1:05:15 [5] 11.75 km (5:33 / km) +510m 4:34 / km
shoes: 2013 VJ Supra

Box HIll Fell Race

First time round here, a good honest test. Wanted to see how I faired in a different sort of field on a different type of course. Plenty to work on.

Thursday Jan 16, 2014 #

Running 1:19:00 [3] 15.1 km (5:14 / km)
ahr:164 max:181 shoes: La Sportiva C-Lite

Along the canal to the water park, loop round the intended route for Tuesday evening (wet & muddy) and back along the canal. Pretty flat. Felt reasonable, difficult to find any decent rhythm with the layer of slippery mud coating parts of the route.

Tuesday Jan 14, 2014 #

Running 31:07 [3] 4.0 mi (7:47 / mi) +90m 7:16 / mi
shoes: Asics 1120

Prediction run - Hartshorne

4 mile course, with a simple aim - guess beforehand how long you'll take, no timekeeping devices alllowed. No specific knowledge of the route before you guessed either, except that a few hills were expected.

Plan was to feel comfortable on the way round, rather than blasting it. Thought was just sub 5min/k for the effort level. 31 dead was a bit too round a figure, so my guess was 31:20.

A bit hillier early on than I was expecting; cruised down on the way back but thought I'd be behind my guess. But then only had part of the Brook St hill that had been rumoured. All over relatively quickly.

Pretty amazed to be within 15 seconds of my guess - winner was 7 seconds off, so maybe that round figure wasn't too unrealistic after all! Doubt I'll ever be that close again...

Monday Jan 13, 2014 #

Note
(rest day)

Feeling a bit off colour most of the day, concentration down too.

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