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Training Log Archive: Duncan

In the 28 days ending Feb 28, 2017:

activity	#	time	miles		km		+m
Running	16	8:56:50	43.79		70.48		1396
Orienteering	4	6:40:05	23.92		38.5		1813
Cycle	3	3:57:00	37.72		60.7		1266
Mountain Biking	1	3:30:00	35.23	(5:58)	56.7	(3:42)
Strength & Conditioning	9	2:40:00
Bouldering	2	2:15:00
Fell Race	1	1:55:15	11.0	(10:29)	17.7	(6:31)	1088
Commute	3	1:15:00
Total	24	31:09:10	151.66		244.08		5563

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Monday Feb 27, 2017 #

Running (Downs Banks Slow & Short) 27:00 [3] 4.1 km (6:35 / km) +110m 5:48 / km

Sunday Feb 26, 2017 #

Cycle 5:00 [3]

Running 5:00 [3]

Orienteering race (Northern Champs) 2:02:37 [3] 14.0 km (8:46 / km) +730m 6:57 / km

Decided not to take it too hard and just focus on the orienteering right to the end. With Mark Bown around from half-way.

Cycle 5:00 [3]

Note

First full training week in a long time including double intervals :-D Knees seem okay after this weekend. I seem to be pretty motivated for stretching/rolling and now want to do some more strength/core stuff. Got some long orienteering in in terrain and found a lot of controls which were the main aims for the weekend. Easy week next week to recover before Welsh Champs.

Saturday Feb 25, 2017 #

Strength & Conditioning 5:00 [3]

Running 10:00 [3]

Orienteering (Blakeholme with Jonny) 55:00 [3]

Good area, would love to do a proper race here sometime. Focused on trying to match map to ground.

Running 10:00 [3]

Cycle 12:00 [3]

Orienteering (British Nights) 1:43:38 [3] 9.0 km (11:31 / km) +500m 9:01 / km

First British Night champs. Super good fun even if it took a long time and I died toward the end. The mist at the start was well cool. Some bits I did really well. Realised I needed to use my compass properly and that I lose it when other people are around. Should have eaten more beforehand and taken something with me.

Cycle 10:00 [3]

Friday Feb 24, 2017 #

Bouldering 1:15:00 [3]

They've reset the routes! Legs quite tired. Got better throughout.

Thursday Feb 23, 2017 #

Strength & Conditioning (Stretching & Rolling) 20:00 [3]

Running (To/From Birmingham Uni) 35:00 [3] 7.7 km (4:33 / km)

Running (BRAT 8*900m loop with hil) 24:20 [3] 7.2 km (3:23 / km)

Okay, little tired but I've done more running training this week than in a long time. Slight pain in left shin. Dubious about sticking with BRAT.

Wednesday Feb 22, 2017 #

Running (Wrekin) 1:02:00 [3] 8.88 km (6:59 / km) +470m 5:31 / km

Tuesday Feb 21, 2017 #

Running (Telford AC) 25:00 [5] 3.9 km (6:25 / km)

7*400m, 2*200m. Not very good at using my watch for intervals but something like 72-71-69-69-69-67-63 - 33-37. Really really good session, just what I needed. A little wind at times. Annoyed I missed the first 800.

Running warm up/down 5:00 [3]

Strength & Conditioning 5:00 [3]

Monday Feb 20, 2017 #

2 PM

Running (Drills) 15:00 [3]

Running (Lunch Run) 20:00 [3]

9 PM

Strength & Conditioning (Stretching & Rolling) 10:00 [3]

10 PM

Running (Night Run) 20:00 [3]

Strength & Conditioning 5:00 [3]

Sunday Feb 19, 2017 #

Mountain Biking (To UOBCC cake race & back) 3:30:00 [3] 56.7 km (3:42 / km)

Saturday Feb 18, 2017 #

Note
(rest day)

Shopping :-(

Wednesday Feb 15, 2017 #

Running 47:00 [3] 9.3 km (5:03 / km) +70m 4:52 / km

Strength & Conditioning (Yoga) 1:00:00 [3]

Tuesday Feb 14, 2017 #

Running warm up/down 10:00 [3]

Running 15:00 [3]

BRAT intervals on Edgbaston Park Road. First reps since god knows when. 9 out of of 3 x 5 300m hills before a slight niggle in my left shin so I called it a day. Also good not to do too much. There was a fast kid and a guy slightly slower than me, will give it another couple of sessions but might need to find a different club.

Monday Feb 13, 2017 #

Strength & Conditioning (Stretching & Rolling) 30:00 [3]

Sunday Feb 12, 2017 #

Running warm up/down 20:00 [3]

Orienteering (Bleathwaite Orienteering) 57:50 [3] 8.4 km (6:53 / km) +450m 5:26 / km

Twin Peak Day 2. Very windy and chilly. First proper race in some time. Faffing out of the start with freezing hands and the wrong route. Saw Ben Stevens running along the ridge as I was heading across the valley and slowly reeled him in just after 4. Last weekend's fell race definitely helped on the uphill legs - running - but much slower than at the front. My lines on the steep slopes weren't ever so smooth (more O required). Was really enjoying it and got more into race mode as I went round. Some more wiggling to 15 (not seeing the vegetation on the map). Didn't move aggressively or in the right directions in the woods, not strong enough use of compass. Good fun, good to get in the zone, good to get motivation.

8th / 57.50 / +7.44

Saturday Feb 11, 2017 #

Event: Twin Peak

Cycle (South West Lake District) 3:25:00 [3] 60.7 km (3:23 / km) +1266m 3:03 / km

Broughton, Coniston, Little Langdale, Wrynose, Hardknott, Eskdale Green, Birker Fell, Dunnerdale, Broughton.

Friday Feb 10, 2017 #

Running (Churchdown Hill Run) 34:00 [3] 5.8 km (5:52 / km) +100m 5:24 / km

Commute 25:00 [3]

Thursday Feb 9, 2017 #

Commute 25:00 [3]

Wednesday Feb 8, 2017 #

Commute 25:00 [3]

Tuesday Feb 7, 2017 #

Running (Evening run) 34:00 [3] 5.8 km (5:52 / km) +53m 5:36 / km

Round the local streets/parks. Not too fast or far.

Sunday Feb 5, 2017 #

Running warm up/down 5:00 [3]

Fell Race (Long Mynd Valleys) 1:55:15 [3] 17.7 km (6:31 / km) +1088m 4:59 / km

Have done v little training so wasn't really bothered about racing hard. Stuck with it to the first one though for fun but then followed Malley's route out of it to take it easy on my legs. A bit of a race until 4 where our map started getting dodgy so I started hesitating and losing time. Took it easy on some downhills (6) for the knees but not others. Was a further back than I wanted to be on the way back from the far-end and then had no energy on the last hill losing 10-15 places. Did enjoyed it but even with limited training and taking it easy in parts I would have liked to have done better. Knees seem okay though.

C • How did you run 300m less than me? 3

Running (Short jog) 16:30 [3] 3.0 km (5:30 / km) +12m 5:24 / km

Saturday Feb 4, 2017 #

Running (Malverns with Jonny) 1:07:00 [3] 10.6 km (6:19 / km) +519m 5:05 / km

Nice run over the hills. From the North Malvern quarry carpark up the sweet path then right onto End Hill and North Hill. Along the ridge and persevered to Perseverance Hill on the other side of the road. Back on the tarmac over the top then some nice contouring. Wish we'd done more contouring. Felt right knee a little on the tarmac climb but it disappeared after a while.

Bouldering 1:00:00 [3]

Long session. Working on the pinks and greens.

Strength & Conditioning 5:00 [3]

Thursday Feb 2, 2017 #

Orienteering (Dudmaston HOC Night O) 1:01:00 [3] 7.1 km (8:35 / km) +133m 7:51 / km

Wednesday Feb 1, 2017 #

Running (Sutton Park In The Dark) 30:00 [3] 4.2 km (7:09 / km) +62m 6:39 / km

Strength & Conditioning 20:00 [3]

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