Training Log: Duncan
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||5|| 3:04:12|| 21.0|| 33.8|| 701|
| ||Orienteering||2|| 1:03:00|| 8.26||(7:37)|| 13.3||(4:44)|| 135|
| ||Cycle||1|| 35:00|
| ||Strength & Conditioning||2|| 18:00|
| ||Commute||1|| 17:00|
| ||Total||7|| 5:17:12|| 29.27|| 47.1|| 836|
Orienteering (Redland middle scouting) 55:00  11.0 km (5:00 / km) +120m 4:44 / km
Very steady checking out a few places. Bumped into Hargreaves near the end.
Cycle (exploring) 35:00 
Commute (To/from Stoke Lodge) 17:00 
Running (Bristol & West) 13:35  4.5 km (3:01 / km) +40m 2:53 / km
Intervals at Stoke Lodge. Felt quite stuffy on the first lot (maybe due to lack of proper warm-up) which was a bit annoying after how I've been feeling (despite few intervals). Skipped the middle two and felt much better, pushing on on the uphill finishes and trying to tag onto Owen.
1.43, 1.43, 1.43, 1.43 [rest] 1.42, 1.40, 1.38, 1.43.
Strength & Conditioning 10:00 
Orienteering (Clifton North mini-sprint) 8:00  2.3 km (3:29 / km) +15m 3:22 / km
Running (Downs-Gorge medium) 32:02  5.6 km (5:43 / km) +211m 4:49 / km
Across and down the gully, up the side, round and down the tramway. Skirted under the cliffs and Chris who was out again 30m above. Scrambled up and zig-zagged fast though the woods back home. Feeling alright. Trying to do a bit more running than during a usual exam period with Finland pretty soon after.
Strength & Conditioning (Stretching & rolling) 8:00 
Been in the back of my mind for ages that I really should get S&C-ing, especially after I felt a knee a little last night.
Running (Downs-Gorge run) 45:00  5.0 km (9:00 / km) +200m 7:30 / km
With Matt and Chris. Started off the same route as Friday but then got taken on a tour of some of the Gorge's harder scrambles which open up a few new routes. Pretty impressive what Bristol has to offer so close to town.
Running (Cross Country long run) 1:30:35  18.7 km (4:51 / km) +250m 4:32 / km
Water Tower, Ashton Court, Abbots Pool wiggle around, Leigh Woods, Towpath, Nightingale Valley, WT. Lots of stopping, remembered why I don't go for XC club runs, nice run but probably a bit longer than necessary.
all weeks |