Training Log Archive: DuncanIn the 30 days ending Jun 30, 2015:
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Tuesday Jun 30, 2015 #
Running (Telford Track) 30:00 [3]
Heat training at the track with Chris Bagshaw. 8*800m. Very slow. One of them was 2.40???
Strength & Conditioning (Rolling) 5:00 [3]
Monday Jun 29, 2015 #
Running (Wenlock Edge) 1:30:00 [3]
Pretty sure I went for a run somewhere.
Sunday Jun 28, 2015 #
Note
Usual Malverns (walk with Abi)
Saturday Jun 27, 2015 #
Note
Is there any decent weekend orienteering in July (in England)?
C • No 1
Cyclocross race (Blists Hill Cyclocross) 53:00 [3]
Nick Jeggo's / Newport CC's Queen Victoria cyclocross, 2 mins down the road from me. The course was dry but was the only one who felt it was okay running road tyres. There were some rocks (where a lot of people punctured) but if you were careful it was fine, and I made it to the top of the toughest riding climb a good number of times though the loose ground worked against me there. Did alright finishing top 10 I think (tbc)/~60. Could have done more training, been round the course beforehand, had higher volume tyres so I could be more aggressive, started nearer the front, worn gloves to prevent hideous blisters. But most of it just fitness and not going hard enough on the flats while thinking everything else is a rest. Was about 35s per 5 1\2 minute lap (for the leader) behind the leader.
Thursday Jun 25, 2015 #
Cycle (Shifnal to Telford Stn.) 20:00 [3]
Mountain Biking (Halesfield) 40:00 [3]
Running (1/2 Sutton Hill) 15:00 [3]
Wednesday Jun 24, 2015 #
Cycle (Shrewsbury to Pontesbury) 30:00 [3] 12.7 km (2:22 / km)
Fell Race (Pontesbury) 20:15 [3] 4.8 km (4:13 / km) +354m 3:05 / km
1st. Was told Tim Davies was running (and expect to come 2nd by Adrian) but didn't know who he was so didn't take it on at the start, just followed Paul Jones then Tim up the hill but was fairly comfortable and I drew away near the top of the woods and up to the very top. Chillaxed descent, climb, and descent until the fields/road at the end where Paul was definitely closer than he was on the second climb. Anyway had enough gap but perhaps should have tried harder!
Running warm up/down 5:00 [3]
Tuesday Jun 23, 2015 #
Cycle (To Shifnal) 17:00 [3]
Cycle (Shifnal to the Wrekin) 35:00 [3]
To pick up an orienteering map but it wasn't even waterproof grrr.
Cycle (Wrekin to Oakengates trac) 20:00 [3]
Running intervals (Telford AC) 15:00 [4] 4.8 km (3:07 / km)
8*600m in two sets of four with a little jog in between. Not sure how but actually turned out a decent session. Was steady to start but did pick up to good speed which was pleasing. Just need to keep it, build on and sustain until Scotland. Didn't take a watch so that I wouldn't get demoralised. Looking forward to tomorrow now.
Running warm up/down 10:00 [3]
Cycle (Oakengates to home) 25:00 [3]
Somehow got over taken by a steady cycling family of three between the track and the centre and had to overtake them again near the station. Did stop to look at the view for a little while but that was pretty brief I thought. They must know some other routes.
Monday Jun 22, 2015 #
Orienteering (Brindley) 55:00 [3]
On a Walton Chasers' Blue course. There were less brambles than I was expecting but still too many spidery ones for me to get away with forgetting to put socks in my bag. Nice rolling orienteering. Undergrowth and hard to find pits made things a bit slower. Felt good to be running and think I could put up a fight with any challengers at Wednesday's fell race to secure the series. Cannock Chase is great.
Mountain Biking 40:00 [3]
Trying the Halesfield jumps
Sunday Jun 21, 2015 #
Cycle (Madeley to Birmingham) 3:30:00 [3] 35.0 mi (6:00 / mi)
10 miles of nice Shropshire and not so nice Staffordshire roads to Bilbrook. Then we got onto the Shropshire Union Canal (at the second attempt) and followed it, then the Staffordshire & Worcester, then the Birmingham Canal to the very end which is 20 miles of towpath in total. Good to ride all the places you see from the train, surface was poor at times needing a detour to Halfords to fix two punctures. Really good quiet and green ride. Back from Telford station at the end.
Saturday Jun 20, 2015 #
Cycle (Easy to the station & bac) 35:00 [3]
Friday Jun 19, 2015 #
Running (Halesfield Ind. Estate) 55:00 [3]
Was a nice night for an Ironbridge run but wanted to locate some dirt jumps I'd (finally) discovered in Halesfield on YouTube. So a bit of a grim run trying to find them. Jumps were in the 3rd of 5 possible spots I'd identified. These are proper trails which people have put a lot of effort into but thankfully there's an easy line. Feel like I'm almost ready to start training properly again.
Thursday Jun 18, 2015 #
Cycle (ITW) 18:00 [3]
7 PM
Mountain Biking (The Ercall) 1:30:00 [3]
Exploring and getting some air somewhere new.
Wednesday Jun 17, 2015 #
Running (Shifnal to home) 1:00:00 [3]
Over Lodge Hill, Evelith valley, and Kemberton. A mix of tracks, very nice footpaths, and non-existant footpaths. Not sure why it hasn't dawned on me before to do the drive-run-ride-drive technique to work and back before.
Tuesday Jun 16, 2015 #
Orienteering (WCH Satnall Hills) 24:00 [3]
Been wanting to orienteer here since missing an event here earlier in the year. And it is a little jewel of an area. Got classic Cannock heathland, paths, rolling woods and contours tucked away. And some very decent climbs. Was good to run somewhere new though surprised I've never run on it before.
Running (Satnall Hills) 30:00 [3]
Just around afterwards with a short excursion across the road. Nice views.
Monday Jun 15, 2015 #
Running (Coalbrookdale run) 1:15:00 [3]
Heading on some new paths in the evening sun. Went down a valley with footpath and railway and no cars which was bliss. Then discovered a cool path up a valley though it fizzled out heading up east. Another cool path and some houses with great views along the top. Back across the railway and through the holly woods and Rough Park. Required a lot of effort at the start.
Sunday Jun 14, 2015 #
Cycle (Near Shropshire tour) 2:37:00 [3] 62.1 km (2:32 / km)
Nice ride out first to see Cosford Air Show (bi-planes, Red Arrows, Battle of Britain Memorial Flight, a Swiss fighter, Avro Vulcan, something else) then round on a route I found across the Weald Moors which was sort of route I bought a cyclocross bike for - over 4k of off-road. Was trying to find a motocross race but that had finished so headed back towards Wellington for food and then very steadily back over the Wrekin, Little Wenlock and Coalbrookdale and up Church Road to Madeley.
Saturday Jun 13, 2015 #
Mountain Biking (Eastridge Woods) 1:10:00 [3]
Was a lot longer than looked on the map. Was more than a red. I wasn't very athletic.
Friday Jun 12, 2015 #
Running (easy run) 30:00 [3]
Warm drizzle dusk run round Brookside and Silkin Way.
Thursday Jun 11, 2015 #
Cycle 56:21 [3] 27.5 km (2:03 / km) +344m 1:56 / km
Over the gorge and back east to the flat. First local bike ride from home. Exploring roads I'd not even driven before. Managed to get a top 10 strava segments on a lengthy climb, which was surprising! Did feel very on it and fast a lot if the time. Maybe a different bike makes a difference after all. A bit if a poke around Brockton/Kemberton/Evelith/The Hem incl a bit of off road. Then a bit of an undulating route across Brookside/Aqueduct to home which would a tough little finish at pace.
Wednesday Jun 10, 2015 #
Running warm up/down 15:00 [3]
Fell Race (Rodney's Pillar) 23:13 [3] 6.3 km (3:41 / km) +290m 3:00 / km
Was definitely racing for position not time. Felt awful on the lower slopes of the way up (maybe warm-up should have been more intense). No one could produce a map beforehand or on the night (surely one is required for good practice safety reasons?). Driving there it looked like the coolest hill ever - and probably actually did have a 45-degree slope. Running the course it was one of the uncoolest ever, with a lot of flat running on a forest road. And only one, very brief, steep climb. Niceish hill top and views but there's more exploring to be done. Was second most of the way up but got in front a little before the top.
Tuesday Jun 9, 2015 #
Cycle 40:00 [3]
(sick)
Was too late for a Newport CC 10mile TT but did the route (to the railfreight roundabout) anyway plus an extra loop around the east side of town at the end. Didn't have a watch/phone so don't know the time.
Monday Jun 8, 2015 #
Note
(injured) (sick)
Eat a cooked breakfast on an empty stomach. Sick in various places. Think there's also a slight niggle in my left knee. Probably going to skip the fell race.
Sunday Jun 7, 2015 #
Cycle 1:10:00 [3]
From Potters Bar around to Shenley and over the nice wooded hill, A1M, and stream past vet campus. In to PB and a stop at Morven Park.
Note
(injured)
RICEing the ankle a bit each day. Still a bit swollen now and then but not too bad. There's a fell race on Wednesday.
Saturday Jun 6, 2015 #
Track Cycling (Herne Hill Velodrome) 50:00 [3]
Starter session (again) with Abi. Good fun; less, and more calm, people than last time. Quite a lot of movement up and down the track and did get a little tired out.
Wednesday Jun 3, 2015 #
Orienteering (WC Rd 2 Long Distance) 2:07:30 [3] 14.4 km (8:51 / km) +585m 7:22 / km
Very exhausting race. Struggled to have enough energy/strength/fitness to read the map. Set off feeling slow and steady but was really finding it difficult to get into an orienteering rhythm. Wiggling around on routechoices and running further than required. Already caught 4 mins at #5 I did follow for a bit but fell in the river/stream on the left routechoice as we did't take the footbridge. He got away. Later in the leg got distracted/confused and thought I was a gap ahead of where I was, binning time. The Frenchman caught me into the control but it didn't look like he was orienteering very well though he was running faster. Then didn't punch the drinkspoint at #7, schoolboy, caught by a Russian, and the Italian + German who started in front of me. They clearly also were out of their depth, esp the Italian. Out to nine went over many cliffs and went up the slope some 00m to the north. Had a bit of a tussle with the German through the next few but lost him on the way to 15. Started to feel rather tired on the way over the hill to this one. Then just wanted to get round. Dead through the arena and off the path a bit early to 18 just to force myself to navigate again. Pooped up 20 and was a bit rough through the last few but eventually made it through the green to the run in. Twisted my R ankle a couple of times out there.
Orienteering (Warm up map) 10:00 [3]
Running warm up/down 5:00 [3]
Running warm up/down 10:00 [3]
(injured)
Tuesday Jun 2, 2015 #
Running 23:00 [3]
With Hector around the local peninsula
Orienteering (Hisåsen) 45:00 [3]
Long model
Running (Little jog) 5:00 [3]