Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Duncan

In the 30 days ending Nov 30, 2012:

activity	#	time	miles		km		+m
Running	21	14:37:48	70.3		113.13		1080
Strength & Conditioning	10	8:30:00
Orienteering	6	4:17:27	22.8	(11:17)	36.7	(7:01)
Cycle	2	34:00	4.0		6.44
Total	33	27:59:15	97.1		156.27		1080

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Thursday Nov 29, 2012 #

Strength & Conditioning 1:30:00 [3]

30 mins at Nina's then rode down to Coombe Dingle with John for another hour.

Cycle (Ride to/from CD) 19:00 [3]

Wednesday Nov 28, 2012 #

Cycle (Ride to/from Ashton Court) 15:00 [3] 4.0 mi (3:45 / mi)

Orienteering (UBOC Wednesday Training) 40:00 [3] 6.0 km (6:40 / km)

Hanging and collecting on the top of Ashton Court. Bit chilly.

Running (Leigh Woods run) 55:00 [3] 9.9 km (5:33 / km)

Ran from AC and dropped the bag near the huts. Down, up and down into the gorge at the southern end then along the towpath (for longer than expected) to the Ridge of Death. Flat along the top.

Note

Wanted this to be a hard week so I could have an easy one next week before the Tri-Counties XC but got a little cough :/

Tuesday Nov 27, 2012 #

7 PM

Running (Bridge Inn 5k) 17:01 [4] 5.0 km (3:24 / km)

Been feeling fit but just wanted a chance to put a marker down for the winter. Never enjoyed the Bridge Inn before (now called the Pomphrey Sports 5k) but did this time. The aim was to negative split to a sub-17. Very thin field at the front meant Steve Mitchell shot of from the start but it meant the group behind wasn't too fast. Was itching to 'go' before 1k had gone but held back until the footbridge. Second, third and me bunched together at the turn and passed them on the way up, thought I couldn't hold it but got a gap enough to have a stress-free gurn to the finish by myself. A little annoyed about the time (probably could have gone faster on the way out) but glad I enjoyed it. 2nd 17.01 +1.43. Previous best (x2) 17.50 summer '11.

C • a good marker. 4

Monday Nov 26, 2012 #

Running (UBOC Monday Night Run) 40:00 [3]

Easy from the WT into Clifton, across to the University and round to Roo Bar.

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

Sunday Nov 25, 2012 #

Running (Run out on Eyam) 40:00 [3]

Saturday Nov 24, 2012 #

Event: ShUOC Chasing Sprint

2 AM

Orienteering (ShUOC City Race Chase) 19:12 [3] 3.0 km (6:24 / km)

Thought I might be able to catch Chris if he made a mistake first. I did though at 6 and lost sight of him. Wrong routechoice into the canal basin and started to slow down. Tim Tett was getting closer and closer though so put a bit more effort in for the last few to remain second.

12 PM

Orienteering race (Sheffield City Race Prolo) 18:36 [4] 3.0 km (6:12 / km)

Was wanting to do well but hadn't given the race too much though. A bit scrappy on the the routechoice early on and forgot to read the control descriptions but settled down by no.4. Felt good to five. Kept the pace high round the upper part with lots of repeat running but slowed up the hill to twelve. Alright to the finish. +33s on former-local Chris Smithard.

Friday Nov 23, 2012 #

5 PM

Running tempo (Fast fun) 1:20:00 [3]

Not exercised for ages. Just wanted run fast. Raced cars up Whiteladies then pretty pacy alongside Westbury road. Lost it a bit round the edge of the Downs and did some walking. A little pain above the left knee and halfway up the inside of the left calf, think it's probably from increasing my training too much (felt it a little at the weekend). Because of that walked across Clifton/Cliftonwood to Brandon Hill. 3x Brandon Hill reps from the primary school trying to let go a bit more on the descent each time which happened. More very fast car racing back up to home. Lungs very good, legs okay.

Tuesday Nov 20, 2012 #

Note
(rest day)

Monday Nov 19, 2012 #

12 PM

Strength & Conditioning 45:00 [2]

7 PM

Running (UBOC Monday Night Run) 50:00 [3] 9.0 km (5:33 / km)

WT, Redland Road, Freemantle Square, Royal Fort, Clifton, Promenade, Ladies Mile > Wills Hall.

Sunday Nov 18, 2012 #

Running long (Monsal Trail+) 1:30:00 [3] 17.0 km (5:18 / km) +360m 4:47 / km

Out from Thornbridge Outdoor centre and along the old railway. Up onto the top after the first tunnel-bridge around and back down to the railway about 2k further along. Back to the bridge before looping over and a longer way back to the centre. Was on crutches last year so missed out. Alright at the start, steady up up the first hill and struggled along the top. Was expecting to get some energy back at some-point and did just before we dropped down to the railway. Took the hill pretty safely. Was feeling surprisingly good so went at a comfortable fast pace to the bridge, didn't know where I was going after this so kept hesitating. Nice along the railway at the end. Good to get up to a decent speed, feeling fit, well up for a cross-country but have too many weekends away coming up.

Saturday Nov 17, 2012 #

Running warm up/down (Drill/warm-up) 15:00 [3] 2.0 km (7:30 / km)

Running intervals ('Lactate Shuttle) 13:15 [4] 5.83 km (2:16 / km)

TS Weekend. Think it was about 450m just above, then just below threshold. Did 7 pairs in total with some breaks in between. Took a while to get into it at each restart but was a good session. Didn't feel as far as it was - probably not used to running so fast in the recovery.

Running (Drills) 20:00 [3]

Thursday Nov 15, 2012 #

1 PM

Strength & Conditioning (General) 40:00 [1]

7 PM

Running intervals (BOK/UBOC Intervals) 25:00 [4]

Wednesday Nov 14, 2012 #

2 PM

Orienteering (Run to Blaise and hanging) 1:35:00 [3] 13.0 km (7:18 / km)

Blaise wasn't too wet :-) Planned a couple of v.short control-picks, attackpoints and a map-memory. Matt helped collect in. Got the bus back as my body is definitely feeling too much road running in orienteering shoes.

Tuesday Nov 13, 2012 #

Running (Run to CD) 15:00 [4] 3.2 km (4:41 / km)

Medium-fast

7 PM

Running intervals (B&W Intervals) 25:00 [4]

2x (1600, 1000, 350, 200)

Felt pretty lethargic when I got there so wasn't really up for it. Took the first one steady in the main group but wound it up a little. Buried myself on the next three thinking that was the full session, mistake. Slower on the second 16 and K but found a bit more for the last two. Wasn't very pretty but the lungs got a good workout.

8 PM

Running (Run back from CD) 22:00 [3] 3.2 km (6:52 / km)

Medium-slow

Monday Nov 12, 2012 #

1 PM

Strength & Conditioning 50:00 [1]

Rolling, stretching, flexibilty with a little strength.

7 PM

Running (UBOC Monday Night Run) 40:00 [3] 7.0 km (5:43 / km)

Water Tower, Bridge Valley Road, Harbourside, 'The Centre', St. Micheal's Hill > Highbury Vaults.

Sunday Nov 11, 2012 #

Event: Kenfig Burrows - Swansea Bay OC League

11 AM

Orienteering race (Kenfig Burrow, SBOC) 39:39 [3] 4.7 km (8:26 / km)

Not had any decent orienteering for while so we made the trip out to some welsh sand dunes.

Should have taken the path to 1 instead of an easier-to-read route. Was a bit surprised at the heavy running underfoot. With large parts of the area being submerged underwater I struggled towards 2 before finding a distictive looking ridge and got into normal 'sand dune navigation' mode which I managed to keep for the rest of the course. 3 required a big flood-induced detour but found it okay. Little hesitent in the circle to 4, 5 was fine but almost overshot 6 by not concentrating on the ground I'd covered. Took the lengthy round route to 7 but it didn't feel quick. 8 was easy, 9 looked obvious from 8 but wasn't so confident in the map come the control. 10, 11, 12 okay.

Not too bad really. Would have liked a bit more in the runnable northern part but felt the flooding added a good challenge. +21s on Marcus Pinker.

UBOC trip to the beach after for a swim.

Saturday Nov 10, 2012 #

10 AM

Running long (UBOC long run) 1:25:00 [3] 14.0 km (6:04 / km)

Good run from the Bridge out into Ashton Court, down the road and up through the deer park to Beggar Bush Lane. Across the road to Abbots Pool and into Leigh Woods via Abbots Leigh. Along the flat back to the Bridge.

Friday Nov 9, 2012 #

Running (Run to/from CD) 35:00 [3] 6.3 km (5:33 / km) +100m 5:09 / km

No one was there to let me into the gym so bit of a pointless run.

Strength & Conditioning (Stretching rolling squats) 25:00 [3]

Thursday Nov 8, 2012 #

Running (Pre-breakfast run) 33:00 [3] 5.4 km (6:07 / km) +100m 5:36 / km

Thought I'd try the twice a day thing again. Home, Pembroke Road, Zoo, Bridge Valley Rd, Portway, Zig-Zag Path (1'39''), Observatory, Clifton Cathedral, Home. Pre-breakfast ≠ early morning.

C • twice a day. 2

1 PM

Strength & Conditioning (Lunchtime re-hab) 45:00 [1]

Rolling + stretching with John and Abi etc.

7 PM

Running (BOK/UBOC Intervals) 2 [3]

4*4min on the Downs off two minutes. Consistent effort until the last one with a slow start and fast finish.

Wednesday Nov 7, 2012 #

8 AM

Running (Run to/from CD) 32:30 [3] 6.3 km (5:10 / km)

Left my keys last night so had a good excuse for an early morning run. Felt okay.

3 PM

Orienteering (UBOC Wednesday Training) 45:00 [3] 7.0 km (6:26 / km)

Hanging/collecting around the University & Cotham. The new guys are definitely getting better. Ali, Abi, Ingy, Dan, Chris.

Tuesday Nov 6, 2012 #

Running (Tempo to Coombe Dingle) 15:00 [4] 3.0 km (5:00 / km)

Fast.

Running (B&W Intervals) 25:00 [4]

Not sure how far but the reps were about 9'03'', 6.5, 1'48'', 6.7. Better than I was expecting after a couple of weeks away. 2nd in the group. Followed Steve Mitchell when he overtook for a bit of fun.

Running (Run back from CD) 20:00 [3] 3.0 km (6:40 / km)

Medium

Monday Nov 5, 2012 #

Strength & Conditioning (S&C) 1:30:00 [3]

Borrowed a bike and road down. Dave wasn't there so we just did the usual squat/bridge/plank/press-up routine.

Running (UBOC Monday Night Run) 50:00 [3] 7.0 km (7:09 / km) +220m 6:10 / km

WT, Redland Road, Freemantle Square (happened upon a firework display which was cool but almost got hit by falling stakes on the exit), along and round Dove Street, Marlborough St, up Marlborough Hill (thanks Charlotte), St Micheal's Church, up to the top of Brandon Hill, Constitution Hill, Caledonia Place, Observatory. Disappointing view of fireworks so went to the pub pretty quick.

Saturday Nov 3, 2012 #

5 PM

Running (IoW Fieldtrip run) 35:00 [3] 6.0 km (5:50 / km) +300m 4:40 / km

Ventnor East Dene fieldcentre...

Thursday Nov 1, 2012 #

2 PM

Strength & Conditioning 1:30:00 [3]

Rolling, squatting, bridging, planking, press-upping

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