Training Log Archive: DuncanIn the 30 days ending Jun 30, 2012:
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Saturday Jun 30, 2012 #
9 AM
Running intervals (Brandon Hill Reps) 30:00 [4] 4.0 km (7:30 / km) +280m 5:33 / km
Have realised I've had a distinct lack of hills in my running recently. So did a few runs up Brandon with walk-run-walk back down. 4 from the primary school to the top plus the final one from Jacobs Wells Road roundabout to the top of the tower. Scared I might get carried away.
8 PM
Running (Downs) 35:00 [3] 8.0 km (4:23 / km) +100m 4:07 / km
Jog/walk to/from Downs mapping with a run round before I came back.
Friday Jun 29, 2012 #
9 PM
Commute (Ride to/from Leigh Woods) 30:00 [3] 9.0 km (3:20 / km)
10 PM
Running (Leigh Woods terrain tempo) 1:10:00 [4] 9.0 km (7:47 / km) +250m 6:50 / km
Okay not really a tempo. Started off on the flat top bit just running fast through the woods which was fun. Short shorts and short socks for extra toughness factor although I did get some ticks, one of which was so large I assumed it was a scab until I looked closer! Then went along hill doing a few down-and-ups into the gorge including the Ridge of Death and found a new line down though one of the quarries until the top end. Flat back very slowly along the top so as not to over do it, but got disorientated on the paths (standard) and ended up back near the gorge, not my bike.
Thursday Jun 28, 2012 #
7 PM
Commute (To/from Coombe Dingle) 35:00 [4] 10.0 km (3:30 / km) +100m 3:20 / km
Felt the best I ever have on the bike. Whiteladies Black Boy hill flew by, overtook some lycra'd up roadie on the way back.
Running (B&W Reps at Coombe Dingle) 25:00 [5] 7.2 km (3:28 / km)
3 x (1300, 700, 400) with jog recovery back to start. Not sure what times.
Nice tough session - wanted to make it a good one. Did the first three at a good pace, perhaps a little to fast. On the second 13 I wasn't feeling that good and had to skip the 7 to sort myself out. Got back on it for the last four and managed to reach max effort for the first time in many months. Feeling better; one or two more sessions before JWOC and all should be sorted.
Nice tough session - wanted to make it a good one. Did the first three at a good pace, perhaps a little to fast. On the second 13 I wasn't feeling that good and had to skip the 7 to sort myself out. Got back on it for the last four and managed to reach max effort for the first time in many months. Feeling better; one or two more sessions before JWOC and all should be sorted.
Tuesday Jun 26, 2012 #
7 PM
Commute (Ride to/from Blaise) 45:00 [3] 14.0 km (3:13 / km) +120m 3:05 / km
Headed down to Coombe Dingle but no one was there presumably because of the Bridge Inn so continued on to Blaise Castle.
Running (Blaise run-jog-walk-run) 1:00:00 [3] 7.0 km (8:34 / km) +100m 8:00 / km
Stashed my bike somewhere in the valley set off on a dismal run round a wet and muddy Blaise Castle. Headed up to the northern field but was not feeling it at all and ended up just walking quite a lot, perhaps still recovering from Saturday but that was a while ago now although I did have a little cough, really just making excuses. Poked round Blaise hamlet, out through the tunnel at the back of the church and across the river to the southern side. Along the field to the tarmac bend in the Blaize Blazer that really should be cut then up the road and off at the hairpin to scramble up the the top of the gorge. Started to feel good so did a number of reps along various sections of the path which were nice and muddy and twisty. Found myself on the golf course. Dropped down at the western end and straight back up the same way, along a bit and down back to my bike though that nice white sweep.
Monday Jun 25, 2012 #
Running (Easy Leigh Woods) 1:00:00 [3] 11.0 km (5:27 / km)
Jog up the the Suspension Bridge and met up with Mark and Paul for a nice evening run round Leigh.
Sunday Jun 24, 2012 #
Note
Travelling
Saturday Jun 23, 2012 #
1 PM
Orienteering race (6] Voose 100 controls) 2:35:00 [3] **** 14.0 km (11:04 / km)
spiked:25/100c
Very epic. Very green. One of those ones which are only fun once you've finished.
Friday Jun 22, 2012 #
7 PM
Orienteering race (5] Voose Middle WRE) 40:47 [4] ***** 5.0 km (8:09 / km)
spiked:5/25c
Was quite green so suited me. Took it seriously and treated it like a proper race. Had the same good feeling going that I had at the British Middles back in March like I was making progress all the time. A few wobbles here and there with the biggest mistake about 90 seconds. Seemed to keep the pace high and didn't feel the terrain slowed me down too much. 8 minutes down on Timo Sild so he must have been shifting.
Thursday Jun 21, 2012 #
7 PM
Orienteering race (4] Kodasoo Middle) 55:00 [3] **** 7.0 km (7:51 / km)
Wednesday Jun 20, 2012 #
11 AM
Running (Old Tallinn scouting) 22:00 [2] 4.0 km (5:30 / km) +50m 5:11 / km
Easy run with Willy to check out some of the evening's race terrain. Bit of cheating really.
7 PM
Orienteering race (3] Tallinn Sprint WRE) 16:55 [4] *** 3.5 km (4:50 / km) +40m 4:34 / km
spiked:9/19c
Tuesday Jun 19, 2012 #
7 PM
Orienteering race (2] Keila-Joa) 55:00 [3] **** 9.0 km (6:07 / km)
Middle race out by the coast to the west of Tallinn. Started of into a pretty boring southern England type area and looped round to the North into some wooded sandunes. Felt a bit tired after last night so took it fairly easy.
Monday Jun 18, 2012 #
7 PM
Orienteering race (1] Tallinn Botaanikaaed) 33:00 [4] **** 6.0 km (5:30 / km) +20m 5:25 / km
spiked:8/18c
Tallinn O-Week Day 1
Tallinn Botanical Gardens
Short middle
Started off just wanting to get back into it. A few mistakes in the park then across into the woods, wasn't really sure what to expect as the contours just ended in random places. Turned out to be a network of really shallow gulleys that were really hard to pick out with the undergrowth and easy to run right across. Got the first one alright but lost a good two minutes along with ba-ba at the second. Got caught by some polish guys who were gunning it so I tried to stick with them for the rest of the race to get a good race-pace feeling back. Managed to stay together right to the end and punched four of the last eight controls in front so was very pleased.
Tallinn Botanical Gardens
Short middle
Started off just wanting to get back into it. A few mistakes in the park then across into the woods, wasn't really sure what to expect as the contours just ended in random places. Turned out to be a network of really shallow gulleys that were really hard to pick out with the undergrowth and easy to run right across. Got the first one alright but lost a good two minutes along with ba-ba at the second. Got caught by some polish guys who were gunning it so I tried to stick with them for the rest of the race to get a good race-pace feeling back. Managed to stay together right to the end and punched four of the last eight controls in front so was very pleased.
Sunday Jun 17, 2012 #
8 AM
Orienteering race (Jukola - Leg 7) 1:47:39 [4] **** 18.0 km (5:59 / km) +300m 5:31 / km
spiked:10/34c
Valio-Jukola 2012, Helsinki. Ravinen OK 3
Set off with Oxford/JOK and Nopesport team banter in 413th place. Felt like a very controlled run technically and phsically. Running wise never felt like I'd really pushed the pace but I don't think I could have gone faster somehow - probably a good feeling for a long race. Made three mistakes near the end half-way across the circle to the control which was proper annoying, especially as I finished just one place behind Bristol in 312th. 92nd, +24.31 behind leg winner and not that far behind Rich.
Set off with Oxford/JOK and Nopesport team banter in 413th place. Felt like a very controlled run technically and phsically. Running wise never felt like I'd really pushed the pace but I don't think I could have gone faster somehow - probably a good feeling for a long race. Made three mistakes near the end half-way across the circle to the control which was proper annoying, especially as I finished just one place behind Bristol in 312th. 92nd, +24.31 behind leg winner and not that far behind Rich.
Saturday Jun 16, 2012 #
Event: Jukola 2012
11 AM
Orienteering (Arena short course) 23:00 [3] 4.0 km (5:45 / km) +50m 5:25 / km
Getting better. Used my compass properly but probably used the paths too much.
Friday Jun 15, 2012 #
11 AM
Orienteering (Area 5 training) 1:15:00 [3] **** 8.0 km (9:23 / km) +100m 8:49 / km
spiked:2/9c
Boiling hot day. Started off with Abi on a little line course then did my own thing for a bit and hung around for a while at no. 1 to meet up then did the near side of the road controls by myself. Pretty poor orienteering (and average terrain); didn't look at my map enough, wasn't looking hard enough at the terrain, wasn't looking where my compass was pointing. More discipline needed for Jukola. Short swim in the lake afterwards then did nothing for the rest of the day but it's probably best not to push it.
Thursday Jun 14, 2012 #
5 AM
Note
Travelling to Helsinki via Manchester and Tallinn.
11 PM
Orienteering (Finish night training) 50:00 [3] ***** 5.0 km (10:00 / km) +100m 9:05 / km
spiked:3/10c
Got a lift out of Vantaa with the SYO guys for a spot of night training on area 4. Started off a bit flukey but then it all went downhill and I mis-relocated a few times and just had to run on a bearing for 2k back to the road and was pretty astonished to pop out right at the car!
Tuesday Jun 12, 2012 #
7 PM
Commute (to/from Combe Dingle) 45:00 [3] 14.0 km (3:13 / km)
Good effort there, slower back with some uni guys until Whiteladies then a bit more effort across to the station to pick up tickets and back via Castle Park.
Intervals (B&W Reps at Coombe Dingle) 14:30 [4] 4.5 km (3:13 / km)
Training with Chris. 600, 400, 400, 600, 1300, 1200. Slow on the first one to get into it but then kept a good pace for the rest. Out of practice with the high leg speed so could do to do a few more strides/sprints. Almost pushed through into intensity 5 but I'm nearly there. No knee problems.
Sunday Jun 10, 2012 #
10 AM
Mountain Biking (Warm up lap) 30:00 [2] 3.7 km (8:06 / km) +75m 7:22 / km
Short lap to get in the mood.
11 AM
Mountain Biking race (BUCS mtb XC Sport race) 1:23:00 [4] 17.7 km (4:41 / km) +370m 4:15 / km
BUCS cross country mountain bike Sport race (not the real Champs, the Europa league version). Birchall Golf Club, Chesterfield.
Did the race last year but was quite far down so wasn't expecting much although there was a smaller field. Average start but took a cheeky line around the first corner to move up a few. We had a good Bristol group together on the first hill but ran away on one of the muddy get-off-and-push climbs. Took the guy in second place at the top of the hill but the leader was well ahead and I never saw him again. Steady pace on the flat and descent not wanting to blow up and lose time so the last three laps were surprisingly consistent. Bristol got the first team prize.
Did the race last year but was quite far down so wasn't expecting much although there was a smaller field. Average start but took a cheeky line around the first corner to move up a few. We had a good Bristol group together on the first hill but ran away on one of the muddy get-off-and-push climbs. Took the guy in second place at the top of the hill but the leader was well ahead and I never saw him again. Steady pace on the flat and descent not wanting to blow up and lose time so the last three laps were surprisingly consistent. Bristol got the first team prize.
Saturday Jun 9, 2012 #
9 AM
Commute (Ride to/from Parkrun) 25:00 [2] 8.5 km (2:56 / km) +50m 2:51 / km
Remembered quite late that I'd said I was going so was pretty rushed getting ready, they were late so it was alright in the end. Didn't want to run on the tarmac so riding was good.
Running race (Ashton Court Parkrun) 19:39 [3] 5.0 km (3:56 / km) +120m 3:31 / km
Wasn't listening during the briefing so it was a good job Richard told us the course had changed, might have looked a bit silly otherwise.
Didn't know how hard I was going to push it with my knee seeing as it was up and down a tarmac hill (twice). Was happy to be behind Tim and pushed on a little near the steeper parts of the climbs but took it very easy on the descents so people pulled ahead. The knee was fine the whole way apart from the very beginning. 5th.
Didn't know how hard I was going to push it with my knee seeing as it was up and down a tarmac hill (twice). Was happy to be behind Tim and pushed on a little near the steeper parts of the climbs but took it very easy on the descents so people pulled ahead. The knee was fine the whole way apart from the very beginning. 5th.
9 PM
Mountain Biking (BUCS mtb XC test lap) 35:00 [3] 4.8 km (7:17 / km) +100m 6:36 / km
Little test ride before Sunday's race. Nice and natural old school course with mud and roots.
Friday Jun 8, 2012 #
5 PM
Note
Thought a rest day would be good for the knee. Chat with Dave Rowland about S&C up till JWOC and aims for the future.
6 PM
Mapping (Downs mapping) 1:30:00 [1] 6.5 km (13:51 / km) +160m 12:20 / km
Walking round the woods with the GPS to see if it would help get the paths into OCAD which seems to be a bit of a faff, might work better in then winter when the trees don't have any leaves on. Not the best time of night for it...
Thursday Jun 7, 2012 #
2 PM
Strength & Conditioning (Lunchtime Rehab) 1:20:00 [2]
Streching, rolling, clam-ing, core-ing
7 PM
Running (There and back to CD) 1:10:00 [1] 10.0 km (7:00 / km) +160m 6:29 / km
Medium there, jog/walk back.
Running (B&W Reps at Coombe Dingle) 11:00 [4] 3.6 km (3:03 / km) +18m 2:59 / km
6x600m off 90s rest. Tried not to push too hard in the early ones because I wanted to make sure I finished the session properly. Got to run with Felix for the first time, I think I was a bit annoying sitting on his shoulder for most of them until he got promoted to the 700m group for the last two. Supposed to do 7 but my knee was feeling it a bit.
1.53
1.52
1.47
1.48
1.51
1.49
1.53
1.52
1.47
1.48
1.51
1.49
Wednesday Jun 6, 2012 #
8 PM
Running (Windmill Hill reps) 45:00 [3] 6.0 km (7:30 / km) +110m 6:52 / km
Post exams run over the other side of the River.
Out past St. Mary Redcliffe, across the new cut, along the back streets, under the railway and up the right-hand side of the church to the top of Windmill Hill. Did five short reps c45s up the north-eastern face to get my lungs working again! Got faster as I went through and wasn't feeling that bad considering the lack of training during exams but I didn't push too hard with B&W tomorrow. Back via the Redcliffe housing blocks which have even more orienteering potential than I first realised. The knee was fine on the grass but it's definitely the tarmac which starts it hurting, might start the Brandon Hill reps soon. Just under a month until JWOC (and to get the Downs mapped).
Out past St. Mary Redcliffe, across the new cut, along the back streets, under the railway and up the right-hand side of the church to the top of Windmill Hill. Did five short reps c45s up the north-eastern face to get my lungs working again! Got faster as I went through and wasn't feeling that bad considering the lack of training during exams but I didn't push too hard with B&W tomorrow. Back via the Redcliffe housing blocks which have even more orienteering potential than I first realised. The knee was fine on the grass but it's definitely the tarmac which starts it hurting, might start the Brandon Hill reps soon. Just under a month until JWOC (and to get the Downs mapped).
Tuesday Jun 5, 2012 #
Note
Revision - exam Wednesday.
Monday Jun 4, 2012 #
7 PM
Running (Jubilee Run) 1:00:00 [2] 11.0 km (5:27 / km) +250m 4:54 / km
Wanted to see what all the fuss was about.
Hard up to Blackboy Hill via Woodland Road then slow across to the far side of the Downs. Lots of hot air balloons and people about, stopped in a portaloo for a break. Came back through the woods along the edge of the gorge to the observatory. They were loving it in Clifton of course, ran through their streetparty, managed not to knock any wine out of anyone's hand. Thought I'd find another in Cliftonwood as they seem to be always having them but not today it seems. Up Brandon Hill, Cabot Tower then down round Millennium Square and across College Green to finish.
Hard up to Blackboy Hill via Woodland Road then slow across to the far side of the Downs. Lots of hot air balloons and people about, stopped in a portaloo for a break. Came back through the woods along the edge of the gorge to the observatory. They were loving it in Clifton of course, ran through their streetparty, managed not to knock any wine out of anyone's hand. Thought I'd find another in Cliftonwood as they seem to be always having them but not today it seems. Up Brandon Hill, Cabot Tower then down round Millennium Square and across College Green to finish.
Friday Jun 1, 2012 #
1 PM
Strength & Conditioning (Stretching and rolling) 25:00 [1]
5 PM
Orienteering (Bristol University test r) 27:57 [4] *** 6.5 km (4:18 / km) +100m 4:00 / km
spiked:26/28c
Bristol University Urban Race after the event test run. Had a go at the long course - very physical!
Little bit hesitant the first time in High Kingsdown but the rest of it was map memory. Couldn't get the the high-level walkway to 16 as the roller door was closed so had to go in round the back. Also Bristol Grammar School had some locked gates so jogged round the edge for that part.
Just under 28 minutes which is about 3'30'' faster than the time Geoff Ellis got who made quite a few big mistakes, maybe add on a little time for BGS but not much, might have expected a bit more. Hard to tell if it was any good when you know the course. Didn't win all that many legs - splits here: http://connect.garmin.com/splits/184392948.
Thoughts on the course: Probably should have kept my original planning for High Kingsdown as no. 4 was a bit too simple. The streets were a bit boring but perhaps not so much if you were planning routes for the first time. 13 was pretty tough - want to try running the left-hand route with less climb as it could be quite close. Dropped back down to the road to 23, not sure there's much difference. Also the 3rd last control would have been better right on the S side of the church. Overall: don't sacrifice hard execution for routechoice.
Little bit hesitant the first time in High Kingsdown but the rest of it was map memory. Couldn't get the the high-level walkway to 16 as the roller door was closed so had to go in round the back. Also Bristol Grammar School had some locked gates so jogged round the edge for that part.
Just under 28 minutes which is about 3'30'' faster than the time Geoff Ellis got who made quite a few big mistakes, maybe add on a little time for BGS but not much, might have expected a bit more. Hard to tell if it was any good when you know the course. Didn't win all that many legs - splits here: http://connect.garmin.com/splits/184392948.
Thoughts on the course: Probably should have kept my original planning for High Kingsdown as no. 4 was a bit too simple. The streets were a bit boring but perhaps not so much if you were planning routes for the first time. 13 was pretty tough - want to try running the left-hand route with less climb as it could be quite close. Dropped back down to the road to 23, not sure there's much difference. Also the 3rd last control would have been better right on the S side of the church. Overall: don't sacrifice hard execution for routechoice.