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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Duncan

In the 30 days ending Apr 30, 2013:

activity # timemileskm+m
  Running7 5:10:38 20.66 33.25 560
  Orienteering3 2:44:29 17.03(9:40) 27.4(6:00) 78514 /30c46%
  Cycle1 2:00:00 16.78(7:09) 27.0(4:27) 400
  Bouldering1 1:30:00 200
  Commute1 20:00
  Total12 11:45:07 54.46 87.65 194514 /30c46%

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Sunday Apr 28, 2013 #

Bouldering (with Abi at TCA) 1:30:00 [3] +200m

Saturday Apr 27, 2013 #

11 AM

Orienteering (Frenchay Urban) 42:25 [3] *** 10.0 km (4:15 / km) +100m 4:02 / km
spiked:14/30c

Was actually really good fun, some nice 'sprinty' controls at the start which I wasn't really ready for but got round okay. Can't really remember what I felt like round the middle section but picked poor routes to 13 & 14 by not properly evaluating the whole leg. Lost 10s to #15 somehow. Took some scenic routes on the long legs and was average 16-19. Decided to get going again from the wall into the complex hospital, was flowing really well but got stuck in a spiral fence (26) and then mis-read/cheated on some hedges to 27/28. Overall some very enjoyable orienteering, looking forward to the rest of the series. Good pace set by Adam P, -3.30.
C • 28 1

Tuesday Apr 16, 2013 #

Running (Quickie round the Downs) 17:00 [3] 3.75 km (4:32 / km) +50m 4:15 / km

Saturday Apr 13, 2013 #

Commute 20:00 [3]

9 AM

Running race (Ashton Court Parkrun) 18:38 [3] 5.0 km (3:44 / km) +100m 3:23 / km

Got there with 30s to go and just felt shocking all the way. Knew I wouldn't run later though if I didn't go. Chris S there today.

Thursday Apr 11, 2013 #

Note

Selected for the Finnish WOC selection races off the JK Long.
C • nice one 3
7 PM

Running (Blaise Castle fartlek) 1:02:00 [3] 11.0 km (5:38 / km) +285m 4:59 / km

Hilly fartlek with Adam and Felix. Nice and hilly, a proper orienteers' run in the wet. Pushed harder on the hills than by myself. Will have to do again sometime.

Wednesday Apr 10, 2013 #

5 PM

Running (Leigh Woods epic) 1:45:00 [3]

Afternoon run with Matt W. A comprehensive explore of the gorge with lots of sketchy steep ups and steep downs. Felt good on the hills but not so much elsewhere, probably should do some real training soon.

Monday Apr 8, 2013 #

7 PM

Running 40:00 [3]

Down to Cumberland Basin, over the river, up Rownham woods and across the bridge to the Observatory with Abi.

Sunday Apr 7, 2013 #

Orienteering (Scardale & Knapton) 1:28:00 [3] 10.9 km (8:04 / km) +400m 6:49 / km

Very average. Nice day though and good views.

Saturday Apr 6, 2013 #

Running 1:03:00 [3] 12.5 km (5:02 / km) +100m 4:51 / km

Home, Anchor House, River, Fox's Corner, nice valley, field path, BL, caravan park, Ings Lane, home. Steady.

Tuesday Apr 2, 2013 #

Cycle (Dundry) 2:00:00 [3] 27.0 km (4:27 / km) +400m 4:08 / km

Shorts ride. Home, Cumberland Basin, not Bedminster Station, Bishopsworth, Dundry North Face, Dundry village, Maes Knoll, Whitchurch, A37, Redcliffe, Home. Nice ride but got a puncture on the way back :-(

Running 5:00 [3] 1.0 km (5:00 / km) +25m 4:27 / km

Little jog to the top of Maes Knoll, good views.

Monday Apr 1, 2013 #

Orienteering (JK Relays - Hambledon) 34:04 [3] 6.5 km (5:14 / km) +285m 4:18 / km

Really should remember: JK/BOC relays are not like JIRCS/BUCS. Well done to Ben and Adam for getting Bristol up to 7th.

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