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Training Log: Duncan

In the last 7 days:

activity # timemileskm+m
  Running4 3:14:55 14.29 23.0 1050
  Mountain Biking1 1:10:00
  Orienteering1 39:58
  Cycle1 24:00
  Fell Race1 21:05 3.04(6:55) 4.9(4:18) 265
  Total5 5:49:58 17.34 27.9 1315
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Friday Jun 22 #

Running warm up/down 10:00 [3]

Running tempo (Blakedown Bolt) 39:55 [3] 10.0 km (4:00 / km) +150m 3:43 / km

Trail 10k. Have been looking for a bit longer gentle race to start to building some endurance. This did the job perfectly and after only finding out about it on Wednesday I managed to blag an entry this afternoon via a guy at work. Lovely course. The standard was low so I won a bolt screwed into a piece of wood for third.

It also helped the legs recover from the last couple of days.

Running warm up/down 5:00 [3]

Thursday Jun 21 #

Running (Breiddens) 1:30:00 [3] 13.0 km (6:55 / km) +900m 5:09 / km

Well that was pretty lush. Anti-clockwise tour of the three hills from Middletown. Legs weren't too bad after last night. Tried focusing on posture both up and down hills.

Woods between them all were nice. Ascending the west side of Moel y Golfa was the best bit - steep rocky outcrops, grass and short trees, purple heather. Good path down to the bottom.

Wednesday Jun 20 #

Running warm up/down 25:00 [3]

Fell Race (Pontesbury) 21:05 [3] 4.9 km (4:18 / km) +265m 3:23 / km

Wooo top 3! Pre-start aim was top-5 but a couple of good people weren't there so top-3.

Nice pace at the start, Dan Maskew made a little error so was first up the narrow path then he came past and pulled away. Got closer at the bottom of the first descent but again he pulled away up the second climb.

Meanwhile Jack Agnew and Tom Roo were pulling up to me and we crested the ridge pretty much together. Jack then smoothly put meters into us to to the summit. I knew I would need to race Tom on the descent to keep him at bay, he was close until the steep part of the woods then I saw someone ahead. To my surprise it turned out to be Dan not Jack, but I was not surprised when I got closer and saw the terrible pace he was going.

Onto the flat at the bottom I could see people cheering ahead, but not Jack himself, until the diagonal field which he was close to half-way across when I entered it. I did close some meters to the finish but the gap was too big. Thankfully it was also too big behind for me to get caught by Dan.

Not sure how good the time was but it was good to complete the race without blowing up. Most improved I think from 28th a fortnight ago to 2nd tonight!

Chance of the series win has gone now :-( would have needed to win this + the last three races to draw with Dan Connelly who has won the four up to now.

Running warm up/down 10:00 [3]

Monday Jun 18 #

Mountain Biking (Sallowvallets) 1:10:00 [3]

Sunday Jun 17 #

Cycle 12:00 [3]

Running warm up/down 10:00 [3]

Orienteering race (The Vale) 15:58 [3]

Running warm up/down 5:00 [3]

Orienteering (Birmingham University) 24:00 [3]

Cycle 12:00 [3]

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