Training Log Archive: DuncanIn the 30 days ending Nov 30, 2014:
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Sunday Nov 30, 2014 #
Cycle (Newport CC) 45:00 [3]
Cut-short ride. Back from Eccleshall in 25mins which I think is alright.
Running 10:00 [3]
Running with Abi on the Wrekin.
Saturday Nov 29, 2014 #
Orienteering (East Mids Sprint Champs A) 8:02 [3] 1.4 km (5:44 / km) +25m 5:16 / km
Really really really wanted to go the the Lakes but had to be in Birmingham on Saturday night. Thought a 6hr round trip would be a bit excessive for a short day's training. Dave Schorah sorted us out though with the East Midland Sprint Champs at Abbotsholme Schl nr Rocester. Simple 2 short sprint courses format, taken in any order, cumulative time format.
Quite a lot going on. Had to concentrate. Pretty smooth round the first one.
Quite a lot going on. Had to concentrate. Pretty smooth round the first one.
Orienteering (B Course) 9:09 [3] 1.5 km (6:06 / km) +30m 5:33 / km
Trickier. More route-choice. Was definitely not concentrating on orienteering fast, just running fast, and didn't give myself time to pick the best routes :-( but still just nicked ahead of Shminty. Really good event, very pleased I went!
Thursday Nov 27, 2014 #
Running (Edale semi-skyline) 2:00:00 [3]
Out of Edale village north, not quite remembering that BUOT route Dave/Ralph took us on one time. Then just along the edge round to Brown Knoll (not the nicest running I've ever done, in heavy mist) but faffed at Jacob's Ladder not remembering the right way. On to Rushup Edge and Mam Tor. Wasn't sure where I was meant to drop off the ridge but did a bit before Lose Hill and landed perfectly on the Noe diversion dam to cross the river. Back along the road to Edale.
Wednesday Nov 26, 2014 #
Running (Hathersage) 30:00 [3]
Hills on Coggers Lane. 8 (or 9) from the left-hand bend to the second tree after the de-limiter sign. Followed by two from the T-junction at the bottom to the ~6th tree, which is actually quite far. Walk down recoveries to save the knees and practice using the glutes. Shoulder much better today with some pain during running but not too bad. Though it would be too irresponsible to go high into the dark/ mist with no headtorch, map, waterproof. Should have the afternoon in the Peaks tomorrow if anyone wants a run or lift out there....
Tuesday Nov 25, 2014 #
Note
(injured)
Right shoulder is pretty screwed. Hurts a lot of the time. Might be the first result when you search "collar pain" on Google. Unhappy.
Monday Nov 24, 2014 #
Strength & Conditioning (Hot Yoga) 45:00 [3]
With some ST people. Managed to find my core and some controlled breathing but my abs were keen to help very early. Don't know what I did but right shoulder was really ache-y after and thought about pulling over!
Note
Had planned to go for my first session on Wolverhampton Wheelers' velodrome but my shoulder was distracting and they started early on rollers (dodgy!) indoors as it was freezing and misty outside. So just had a watch and quick chat instead, next week hopefully.
Sunday Nov 23, 2014 #
Fell Race (Wrekin Wrecker) 59:15 [3] 12.9 km (4:36 / km) +732m 3:35 / km
vs. Lloyd Taggart. He won. Tailed him to the first top, beat him to the bottom, followed along the contouring part, got dropped on the next climb. Cool second decent. Just spied him ahead on the final climb but he was well away. Decent run down then a hard-work 2.5k contour towards the finish. Could have dug in bit more possibly but the contouring was fast, and prob was always going to be slow on the final climb. Had a little pressure from behind towards the end. +2.10. And still need to buy a bum-bag for these bloody A races.
Saturday Nov 22, 2014 #
Running (Parkrun+) 25:00 [3] 6.5 km (3:51 / km)
Mountain Biking (Long Mynd) 2:00:00 [3] 25.0 km (4:48 / km)
Late ride on the Long Mynd half-following an MBR route guide. Yep it's pretty cool. First loop around the north to descent into Cardington Valley. Second loop up the road out of Cardington and south along the main ridge to turn left just before the gliding club into Minton Batch. Both main descents really good fun. Fast and a little testing! Timed it well to have very few walkers around. Along the back roads back up to Church Stretton and its Christmas Fair with sausage and chips and mulled wine.
Thursday Nov 20, 2014 #
Cycle (in) 18:00 [3]
Cycle (out) 25:00 [3]
Wednesday Nov 19, 2014 #
Cycle 55:00 [3]
To work, from work to Telford Town Centre, to home.
Running 1:35:00 [3] 19.0 km (5:00 / km)
Had planned to just do Woodside then try and start on the stretching/conditioning deficit. But when I got home didn't feel like I'd done anything so went and did Sutton Hill. Then Brookside. Then Woodside again. Good pace for the most part (esp Woodside 1 as I thought that was all I was going to do), though didn't follow through on the 'hills' too well, and was slowing by the end. Knees did feel niggly towards the finish. Not sure I'm using my left glute very well and definitely have a poor running action on that side.
Noticed from the local newsletter that all the roads in Sutton Hill start with S, noticed from my runs that all the roads in Woodside start with W, didn't notice it at the time but all the roads in Brookside do indeed start with B. The east side of Stirchley gets C and Hollinswood D (from Google Maps), that's all I've found so far.
Noticed from the local newsletter that all the roads in Sutton Hill start with S, noticed from my runs that all the roads in Woodside start with W, didn't notice it at the time but all the roads in Brookside do indeed start with B. The east side of Stirchley gets C and Hollinswood D (from Google Maps), that's all I've found so far.
Tuesday Nov 18, 2014 #
Cycle (Wyre Forest) 1:02:00 [3] 28.0 km (2:13 / km)
Down from near the Trimpley crossroads and over the bridge at Bewdley for an anticlockwise triangle taking the second left. Was having to try quite hard for it. Bike could do with some TLC. Good hill at the end.
Warm-up/warm-down 15:00 [3]
Maybe 7 laps total plus drills.
Running (Telford AC) 20:00 [3]
4*5mins. Thought beforehand that I was gonna do one or two more. But after trying hard on the first one gave that idea a miss. Kept with Paul W for the first 3 but on the last one started slow (taking a couple of laps to pass Claire) but then cranked to finish ahead. Getting ~1460 most times and 1499 on the last one. High exertion.
Monday Nov 17, 2014 #
Running (Headtorch run) 55:00 [3] 9.0 km (6:07 / km)
Exploring the ridiculous path/lane/road network in the dark.
Sunday Nov 16, 2014 #
Cycle 45:00 [3]
With Abi following some lanes north of Potters Bar to Northhaw Woods. So many cyclists out! Ridic.
Running 25:00 [3]
Around Northshaw Woods following an orienteering map.
Friday Nov 14, 2014 #
Running (Coombe Abbey) 55:00 [3] 8.77 km (6:16 / km)
Nice place near Coventry. Grounds look very JK-sprinty.
Thursday Nov 13, 2014 #
Running (Half verge run) 45:00 [3] 9.14 km (4:55 / km)
Uhhh first run in a while. Around Sutton Hill then ventured into the middle of Brookside and back, scary.
Monday Nov 10, 2014 #
Running (To Mark's Saino's & back) 10:00 [3]
Saturday Nov 8, 2014 #
Warm-up/warm-down 10:00 [3]
Cross Country race (Leamington Birmingham XC) 36:27 [3]
First non-uni cross country not running for Harrogate :'-(
Good:
Got a nice start keeping out of any trouble without having to work too hard.
Was happy to not get carried away running too fast at the beginning.
Felt comfortable quite early on in the second lap.
Did the hill nicely, looking down and always taking a few places
Lead up to the finish was at a very good pace - but a lot of people are quite fast!
Not so good:
Was average on the downhill
When I tried sustaining an early, light, push in the second lap couldn't hold it and died a little before the hill losing a chunk of places/time, not cool.
Got sprinted past at the finish.
Couldn't catch Willy on my second push as he was going for it!
Overall:
It was nice to settle down comfortably early one but I might have been better staying with the pace early, then settling down, then pushing on from after halfway. Like I used to.
37th
Good:
Got a nice start keeping out of any trouble without having to work too hard.
Was happy to not get carried away running too fast at the beginning.
Felt comfortable quite early on in the second lap.
Did the hill nicely, looking down and always taking a few places
Lead up to the finish was at a very good pace - but a lot of people are quite fast!
Not so good:
Was average on the downhill
When I tried sustaining an early, light, push in the second lap couldn't hold it and died a little before the hill losing a chunk of places/time, not cool.
Got sprinted past at the finish.
Couldn't catch Willy on my second push as he was going for it!
Overall:
It was nice to settle down comfortably early one but I might have been better staying with the pace early, then settling down, then pushing on from after halfway. Like I used to.
37th
Thursday Nov 6, 2014 #
Running (Woodside) 45:00 [3] 9.5 km (4:44 / km)
ahr:185
Medium run. Around the edge with some extensions inside and outside though I didn't really know where I was going - probably should just have done two laps. Chilly and drizzly at the start, ran in a hat. I felt once I'd finished that it very too easy and I should have pushed harder and gone longer. No Telford guys were tempo-ing so I didn't really know what to do with a race on Saturday.
Wednesday Nov 5, 2014 #
Running 1:45:00 [3] 15.5 km (6:46 / km) +500m 5:50 / km
Newent Woods, May Hill and around. Could be nice woods. Some parts are grim and the paths are churned up and the OS map isn't very helpful. May Hill and the views from it (Cotswolds, Vale of Gloucester, River Severn, Forest of Dean, Abergaveny Hills, and whatever you're supposed to call the hilly bit between the M5 and Wales - Herefordshire maybe. Plus the wooded hill top itself.) were awesome. Very steady pace (not helped by the map).
Tuesday Nov 4, 2014 #
Running (Telford AC) 24:00 [3] 7.64 km (3:08 / km)
8*3mins (90). Controlled at the start then was told I should run faster with the front couple and be not as fast at the end of the session. I did and wasn't. Had to do an extra one to make up the time a little bit but need to push that we should do more! Decent running I would say. Being on a track really makes you think how fast fast runners really are! Bought an Aldi Crane GPS but didn't know how to work it yet.
Monday Nov 3, 2014 #
Running (Sutton Hill-Brookside) 50:00 [3]
Another of these new 'verge runs' around the street-lit edges of housing estates. Allows fast safe running. Sutton Hill followed by Brookside (and Aqueduct) this week. Need to do the SH-BS-Woodside triple or bring Randlay into play soon. Fast paced. All my runs seem to be the about the same length.
Sunday Nov 2, 2014 #
Orienteering (November Classic) 1:11:02 [3] 12.28 km (5:47 / km)
Kings Garn Gutter. +1.13 on Ben Mitchell. Felt mostly pretty good. Running decently throughout. Definitely some misses but nothing major, main annoyance was getting stuck in miss-coloured vegetation. Can't see loads of potential to cut out time loss. More compass control required when that is clearly the main navigational tool for the leg.
Saturday Nov 1, 2014 #
Orienteering (Winchester Urban Race) 56:35 [3] 7.59 km (7:27 / km)
Was slow getting my head round 1 and was very very carefree from 3-6. Took running and navigating more seriously from then on with a poor route to 7. Needed to read the whole leg to 27...