Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Duncan

In the 30 days ending Jun 30, 2013:

activity	#	time	miles	km	+m
Running	22	13:28:40	73.16	117.74	2049
Orienteering	6	6:08:43	21.93	35.3	744	6 /	33c	18%
Mountain Biking	1	1:45:00
Commute	3	1:01:50	10.75	17.3	193
Cycle	3	37:13	6.9	11.1	90
Drills	1	5:00
Strength & Conditioning	1	5:00
Total	31	23:11:26	112.74	181.44	3076	6 /	33c	18%

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Sunday Jun 30, 2013 #

2 AM

Running (Harvester Relays) 1:06:34 [3] 9.1 km (7:19 / km) +265m 6:23 / km

Bristol OK Leg 3

Set off in third after a stormer by Matt Whipple to put us 30s behind Forth Valley but still a fair way down on South Yorkshire. Schorah was an unknown distance behind.

Had the longer awkward leg to #1 and was poor to 2 so Marcus was a good way ahead down the hill through the open towards the threes. Found 'the depression' control fine. Was mega over-conservative with my aiming off on 5 and ended up back on the track and then overshot the earthwall coming in on the indistinct path so lost quite a lot and Dave caught me at 6 (think I saw Charlie Adams somewhere here). Steady to seven picking it off nicely after a little follow and took the easier-to-read route to 8 via the ditch.

Tailed Dave over to nine not really running very well and a bit of uncertainty in the circle meant he confidently found it while I dithered. Apparently Marcus was there just before us.

Knew I'd lost a bit of time so put some effort in on the nice long leg and could see Dave and Marcus as we left the track towards the control but just followed, then assumed we had different controls, then veered away from them, searched around to the west, before going back to where I should have been. Marcus got away but Dave did the same.

Followed him into the circle of 11 but didn't know where we were when he bluffed it and found the control without moving off. I ran off to relocate (which took a while) before going back to the same place. Karma got him though as his light started failing and we were together at 12. Was reluctant to lend my spare as my battery had been out once already and did actually die on the way to the last control.

Knew I needed to push on so went fairly hard to 13, messed up a very pathy route to 'the other depression' #14 but found the control fine. Dived in too early twice to 15. Just kept calm to the finished to hand over in 2nd +2.26.

Saturday Jun 29, 2013 #

Event: Harvester Relays 2013 - Longmoor Camp

Friday Jun 28, 2013 #

Running (Friday run) 1:24:00 [3] 12.7 km (6:37 / km) +166m 6:13 / km

With Richard and Chris S. Out to the (overgrown) Westbury South West footpaths, along through HB/SB to 'Glenvale' which had some cool if annoying paths. Past the lake and badger in Sneyd Park, through Bishops Knoll to the Portway (where Chris broke Matt's trolley) along the Portway (where we watched some dude jog down the Slab) and up the new zig-zags to home. Nice run out.

Thursday Jun 27, 2013 #

Running (Run to Coombe Dingle) 15:00 [3] 3.0 km (5:00 / km)

7 PM

Running (Bristol & West) 22:30 [3]

4min, 2*3min, 2*2, 2*1, 2*45s off reducing rest 2.30 down to 1min.

The four and the first 3 were nice, comfortable and fast. The middle ones were poor. Managed to get something out for the last few reps. Average session. Joined by some fast guys from Wells. A little behind 'long socks guy' overall which is a bit rubbish.

8 PM

Running 30:00 [3] 7.0 km (4:17 / km) +120m 3:57 / km

Run half-way back from Coombe Dingle/(the Downs burger van), grab my jacket from beneath it, realise I haven't got my keys, run all the way back to Coombe hoping someone hasn't been kind and taken them so I'm not wasting my time, luckily find them and run all the way home. Was wanting a good run back anyway as the session had been bad and have missed out on them usually riding down so wasn't too bothered!

Wednesday Jun 26, 2013 #

Note

Travelling to Bristol. Go there and wish I'd brought the mountain bike :(

Tuesday Jun 25, 2013 #

Mountain Biking 1:45:00 [3]

First time mtbing in probably 10 months. Drove out with Fraser to Pannal Sandy Bank to see what they still had there (from what I can remember from running through it 3+ years ago). Pushed up a few times and did a few jumps. Got the hang of it again pretty well. Then transferred to Nidderdale for the BW down the side of Brimham Rocks to Smelthouses, sessioned the top bit a few times and then did one full run before riding back up the road. Good fun, nice views, miss mountain biking.

Monday Jun 24, 2013 #

Note

Travelling back to Bishop Monkton.

Sunday Jun 23, 2013 #

Orienteering (WOC Long selection race) 2:17:00 [3] 18.7 km (7:20 / km) +390m 6:38 / km

Petrokangas - 18.7km - http://data.kalevanrasti.fi/maps/long_M.png

Yeah this took a while. Not very confident in my compass so was reading much more detail than was required. Was really bad at 'getting on with it' on the long legs and lost loads of time on them. A few bad routechoices (2, 4, 9) and a few mistakes (6, 10, 19, 25, 31!). Also was seriously slow.

Theirry caught me for 39 minutes a little after the butterfly loops (which I was worried he might pass me in) while I was making a mistake so gunned it to the control (25) after him and followed through to 27. An accidental tactical drink-first punch-second routine at the drinks control #26 gave me two fastest spilts. He's pretty rapid. Couldn't keep track of where we were with him at all (except at the controls) but could with Bertuks who passed me a little later...

Glad I finished. Lost less minutes per km to the British guys after the map exchange when I was definitely moving very slowly which is a bit weird. Results http://www.suunnistus.info/files3/pirilabrowser/hk...

Saturday Jun 22, 2013 #

Orienteering (Long training) 50:00 [3]

A bit tricky to read on 1:15000 but settled into it and had a good time. A little bit like some of the Estonian terrain, lots of little morraine-y lumps and bumps (but less depressions) Was happy to steady up to read the detail and pushed on in places. Just need to concentrate for 18k of this stuff! Looking forward to it.

Friday Jun 21, 2013 #

Orienteering (WOC Middle selection race) 1:10:46 [3] ***** 6.1 km (11:36 / km) +240m 9:42 / km
spiked:1/14c

Not great. Got the first three safely but felt bad physically from #2 then lots of weakness and stupidity. Most time lost from not checking compass when trying to transfer between features and generally not thinking things through thoroughly. Just under 200% of the winner's time - result!!

Thursday Jun 20, 2013 #

Orienteering 45:00 [3] 4.5 km (10:00 / km)

Very slow on a middle course round Kauhee. Keep in contact! (and simplify). Possibly a bit more physical than the real thing. Feeling better.

Wednesday Jun 19, 2013 #

Note

Travelling to Joensuu for WOC selection races. Info: http://data.kalevanrasti.fi/.

Tuesday Jun 18, 2013 #

Running (Warm up) 10:00 [3] 1.2 km (8:20 / km)

Running (reps) 24:00 [3]

With John. 2.5*7 mins then 8*30s sprints/strides with c.1min jog recoveries. Split the last 7 in two so as not to do too much which I can't recover from.

C • 80 * 30s !!! 2

Running (Jog back) 5:00 [3]

Monday Jun 17, 2013 #

11 AM

Running (XC Ogmore run) 1:00:00 [3] 11.1 km (5:24 / km) +200m 4:58 / km

Nice out and back along the coastal path with everyone, pushed it here and there.

2 PM

Running (Merthyr Mawr Big Dipper) 8:00 [3]

A warm up rep, a relay rep and a bonus one to the very top by myself. Too dead to do any useful orienteering (and my shoes fell apart).

7 PM

Running (UBOC Monday run) 57:23 [3] 10.0 km (5:44 / km) +116m 5:25 / km

Water Tower, Mariners Path/Pitch and Pay Lane, Sea Mills. Avon river bank, Goat Gully, Downs, Cote Lane, traversing path > Hiatt Baker.

10 PM

Running (Run back) 7:00 [3]

Sunday Jun 16, 2013 #

Running (Bit of SW Coast Path) 55:00 [3]

Saturday Jun 15, 2013 #

Orienteering (Some St. Ives night urban) 35:00 [3]

Thursday Jun 13, 2013 #

Commute (To/from Coombe Dingle) 17:00 [3]

Running 10:00 [3]

1 mile then 10*20s sprints. At Stoke Lodge, post 'spoons.

Note

Exams done, pretty sure they're all passed this time.

Monday Jun 10, 2013 #

Running (XC Docks run) 18:30 [3] 5.0 km (3:42 / km) +60m 3:29 / km

Paced it bit too much with John at the start and died after about 2k.

Running (To/from docks run) 15:00 [3]

Sunday Jun 9, 2013 #

Running (Effort round Nth. Clifton) 8:06 [3] 2.16 km (3:45 / km) +40m 3:26 / km

Friday Jun 7, 2013 #

Cycle 6:00 [3]

Thursday Jun 6, 2013 #

7 PM

Commute (To/from Coombe Dingle) 17:00 [3] 7.0 km (2:26 / km) +90m 2:17 / km

Running (Bristol & West) 16:50 [4] 5.48 km (3:04 / km)

First half-decent session I've managed to pull out in a while so pretty happy.

2*(1200, 600, 340) +1200m off some rest.

3.54, 1.51, 0.56
3.47, 1.44, 0.54
3.44

Legs were feeling pretty heavy at the start from the last couple of days but that seemed to wear off. Tagged onto the back fast guys coming through on the last set and paced Owain home on the final rep. Wished I'd done the longer version of the short reps. Feeling good, just need to do a full session of fast.

Running (Warm down) 7:00 [3] 1.5 km (4:40 / km)

Wednesday Jun 5, 2013 #

10 AM

Running (Morning run) 17:40 [3] 4.0 km (4:25 / km) +45m 4:11 / km

Downs triangle+

Cycle (razzing) 10:00 [3]

6 PM

Running (Run to AC with Matt) 20:00 [3]

Orienteering race (Ashton Court Summer Serie) 30:57 [4] 6.0 km (5:10 / km) +114m 4:43 / km
spiked:5/19c

Pushed fairly hard. Not very smooth though 7-8-9-10 but the rest of it was mostly fine. Maybe the middle gate could have been the quickest route to 16? Tried out Quickroute for the first time; don't know whether the mis-matching is due to a cheap GPS, to be expected, or any other reason!

C • Or any other reason 1

Running (Back, feeling weak) 26:50 [3] 4.3 km (6:14 / km) +120m 5:29 / km

Tuesday Jun 4, 2013 #

Running hills (Downs Gully reps) 37:00 [3] 6.2 km (5:58 / km) +279m 4:52 / km

Bristol & West looked boring and the Whitehall session looked fast so I did some hills instead. The effort did sort of start with a downhill then c.2mins 280m/55m up the Gully, jog through the woods/along the road to restart. Was going to do five but the times were seriously slowing so stopped at four.

1.02, 1.00, 1.xx, 1.02 on the downs (steps to turn)
1.54, 1.58, 2.02, 2.15 on the ups (turn to gate)

Monday Jun 3, 2013 #

Strength & Conditioning (Rolling) 5:00 [3]

7 PM

Running (UBOC Monday run) 1:01:00 [3] 8.9 km (6:51 / km) +129m 6:23 / km

Nice easy run out through Hollybush Lane and then chancing it round Stoke Bishop until we got to Bishops Knoll and explored the secret garden (mapped?). Along the portway, up the gully, across the Downs and down Hampton Road > The Green Man. Didn't serve food so transferred to the White Bear.

Sunday Jun 2, 2013 #

Running (Alternative XC Sunday Run) 1:13:00 [3] 14.5 km (5:02 / km) +234m 4:40 / km

With John and Tom M. Over the Downs, through Bishops Knoll and along the river then Portway to Shirehampton golf course. Along the ridge from KW to Blaise and back via Canford Park and Cote Lane. Decent run out.

9 PM

Cycle (Evening spin) 21:13 [3] 11.1 km (1:55 / km) +90m 1:50 / km

Home, Downs, Henleaze Road, Southmead Road, Greystoke Avenue, Westbury-on-Trym, up to the Downs and home. Nice and fast most of the way.

Saturday Jun 1, 2013 #

9 AM

Commute (Over and down) 10:00 [3] 5.0 km (2:00 / km) +30m 1:57 / km

Running race (Ashton Court Parkrun) 18:17 [3] 5.0 km (3:39 / km) +101m 3:19 / km

After a poor run couple of weeks a go was after 18.0X. One of the most competitive fields (between us) I've run against made it quite fun. Had a fast start but settled on the shoulder of someone up the first hill in a good group of three. Nipped ahead on the gravel as I was getting pushed into the loose stuff. Nice along the top with a very small gap and at the turn was surprised to see how many people were near the front which was cool. Got overtaken by two as we tilted downhill and descended typically. Pushed on back on the flat to get away from the chasers behind finishing in about 18.15. Disappointed really, maybe should have put more pace on before the downhill, or just get faster downhill...

Commute (Gentle back with Chris) 17:50 [3] 5.3 km (3:22 / km) +73m 3:09 / km

7 PM

Drills 5:00 [3]

Running (Downs - Gorge medium) 35:00 [3] 6.6 km (5:18 / km) +174m 4:41 / km

Fairly standard now. Across, a Strava effort, down the climbers' route, up the gully, down the tramway, under the quarry, scramble up then wiggling round the woods and home. Middling pace.

C • intresting run 2

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