Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Duncan

In the 30 days ending Sep 30, 2018:

activity	#	time	miles		km		+m
Running	28	19:08:42	37.59		60.5		2524
Orienteering	6	5:25:12	3.79		6.1		870
Strength & Conditioning	3	1:15:00
Cycle	2	1:08:38	21.77	(3:09)	35.04	(1:58)	170
Drills	1	15:00
Commute	1	8:00
Total	31	27:20:32	63.16		101.64		3564

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Sunday Sep 30, 2018 #

11 AM

Orienteering race (Long Mynd Long-O) 1:53:00 [3] +680m

Almost two hours of getting smashed by hills, heather, bracken and the occasional fast path run. Perfect.

Running warm up/down 5:00 [3]

10 PM

Running 15:00 [3] +30m

Saturday Sep 29, 2018 #

6 PM

Running (Cannon Hill mooch) 30:00 [3] +60m

Same route as last week with minor variations. Gorgeous evening. Couldn’t see the Malverns even with binoculars but will claim Snowdonia. Eat a bit too much free lunch a bit too late so didn't feel that spritely.

Thursday Sep 27, 2018 #

Running (Cannon Hill mooch) 50:00 [3]

There were some drills done and a few short hill sprints

Wednesday Sep 26, 2018 #

Running intervals (Burton) 25:00 [3]

Proper mopey evening. Surprised I did anything. 400m, 6, 8, 6, 4, 4, 2, 50, 50.

Tuesday Sep 25, 2018 #

7 PM

Running (Gentle Malverns) 35:00 [3]

From the Beacon Road car park, over the top to North Hill and back

Sunday Sep 23, 2018 #

10 AM

Running warm up/down 7:30 [3]

Running race (Waseley Wobbler) 55:17 [3] 13.5 km (4:06 / km) +320m 3:40 / km

Despite being a race where every finisher got a medal it was actually testing.

2nd. Would have been 3rd but Jarlath got lost in the last mile.

I thought it was fairly swift start, showed some weakness for a bit around mile 2 (bottoming out in 7th) then managed a consistent pace to mile 5. Pushed on here to get into fourth and held a higher pace to the finish passing third on the last steep climb.

First run for Mercia. Wanted to be forced to run at a good pace for an hour as I haven’t done that for a long time. Pleased with my sustained effort over the last three miles. Chuffing slow with prize giving.

Running warm up/down 7:30 [3]

6 PM

Running (Cannon Hill mooch) 20:00 [3]
(injured)

Right knee sore inside bottom

Saturday Sep 22, 2018 #

Running (Sutton Park) 35:00 [3]

Running (Sutton Park) 20:00 [3]

5 x ~1k followed by some strides

Strength & Conditioning 20:00 [3]

Friday Sep 21, 2018 #

Running (Clee Hill + TC) 55:00 [3]

Majestic sunset from the top. Bit of running and playing around really on the quarry/steep slopes. Good tussocks.

Wednesday Sep 19, 2018 #

5 PM

Running (Roaches Run) 1:04:00 [3] 11.6 km (5:31 / km) +440m 4:38 / km

With Tom up Hen Cloud and down onto the Passing Clouds Fell Race route back to Hen Cloud. With wind and rain earlier in the day I thought it was going to be minging but actually was nice.

Tuesday Sep 18, 2018 #

7 AM

Running (Morning Run) 20:00 [3]

Serious

7 PM

Running warm up/down 10:00 [3]

Running (Some reps) 25:00 [3]

On the track at Burton. 10*400m. A stiff breeze on the back straight. Still so sign of watch but somewhere in the 70-75s range.

Running warm up/down 10:00 [3]

Monday Sep 17, 2018 #

5 PM

Cycle (Draycote Reservoir Lap) 18:00 [3] 7.9 km (2:17 / km)

6 PM

Running (Northamptonshire Run) 50:00 [3] 10.8 km (4:38 / km) +110m 4:24 / km

Run with Willy showing me round his local footpaths. Nice loop out to Harlestone, a bit of pace in a couple of places.

Sunday Sep 16, 2018 #

11 AM

Running warm up/down 10:00 [3]

Orienteering race (Welsh Champs Newborough) 1:22:00 [3]

Variable

5 PM

Running (Glyderau Run) 1:40:00 [3] 9.5 km (10:32 / km) +944m 7:02 / km

Awesome. Glyder Fawr, Glyder Fach, Tryfan. Got a bit tired on Tryfan.

Saturday Sep 15, 2018 #

9 AM

Running race (Perry Hall Parkrun) 16:54 [3] 5.0 km (3:23 / km)

Solo at the front

1 PM

Running warm up/down 5:00 [3]

Orienteering race (Newborough Middle) 35:00 [3]

Running warm up/down 10:00 [3]

Friday Sep 14, 2018 #

7 PM

Running warm up/down 5:00 [3]

Orienteering race (Friday London City Race) 32:30 [3]

I wasn’t orienteering so well

Running warm up/down 5:00 [3]

Thursday Sep 13, 2018 #

Running 20:00 [3]

Running hills (Cooper’s Hill) 40:00 [3] 5.1 km (7:51 / km) +620m 4:53 / km

7 Cooper’s Hills from the garden gate at the bottom to just beyond spot height 268. Pretty wrecked by number 3, ruined after number 6, then there were some spectators for number 7 so had to do go extra hard on the last one!

C • Should be an easy KOM up th... 2

Running 20:00 [3]

Wednesday Sep 12, 2018 #

Running (Grand Union Canal) 40:00 [3]

Hatton Bottom Lock to Hatton Top Lock and back

Monday Sep 10, 2018 #

Cycle (Standard Earlswood) 50:38 [3] 27.14 km (1:52 / km) +170m 1:49 / km

Sunday Sep 9, 2018 #

Strength & Conditioning 30:00 [3]

Running (Sutton Park) 1:00:00 [3]

Saturday Sep 8, 2018 #

Commute 3:00 [3]

Running warm up/down 30 [3]

Running race (Cannon Hill Parkrun) 17:01 [3] 5.0 km (3:24 / km)

Fast, slow, medium. Felt pretty terrible, felt like 17.30, so despite being pissed at the end, now I know my time I am pleased.

Commute 5:00 [3]

Running (Evening run) 45:00 [3]

Thursday Sep 6, 2018 #

Running (Some Clent Hills Hills) 45:00 [3]

Legs feeling it, head not feeling it, nice sunset.

Wednesday Sep 5, 2018 #

Running (Sutton Park) 45:00 [3]

Scouting

Tuesday Sep 4, 2018 #

Note

- Pleased to get a medal at the weekend
- Left inside ankle actually quite sore - just rarely get into a position to aggravate it - going to try and avoid rough running for a week but that might be hard
- Left Telford AC, joined Mercia to run the Fell Relays
- Planning the West Midland Relays at Sutton Park on 28th October - open to all, come if you’re not doing the OMM!

Drills warm up/down 15:00 [3]

Sunday Sep 2, 2018 #

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

Running warm up/down 10:00 [3]

Orienteering race (Br Middles Stock Hill) 33:42 [3] 6.1 km (5:31 / km) +190m 4:47 / km

Didn’t feel great warming up but was fairly confident I would get into it. Ran down the path too far to 1. From there tried taking bearings and reading the contours into the general area, worked pretty well, using the magnifier where necessary. Reading descriptions saved a few seconds faffing.

Slight time losses by being too wavey, more effort planning the exit route would have been helpful. Felt like I was starting to loose time to #8 but spotted Rhodri ahead on the way to #9. Got him by cutting off the path early to 13. Starting to slow down on the way to 14, then lost time on 16 (funny line then couldn’t see the control) and 17 (didn’t see the open route). Tired to 18 and weaving towards the end.

From there just had to pick a route and go with it for each control, rarely smooth but didn’t spoon any. Pushing through the fields at the end hoping my slowing wasn’t letting down my decent orienteering early on. Jonny was already ahead and thankfully kept ahead of Tom.

Running warm up/down 10:00 [3]

Strength & Conditioning (Glutes) 20:00 [3]

Saturday Sep 1, 2018 #

Event: British Sprint and Middle champs.

Running warm up/down 5:00 [3]

Orienteering race (Br Sprints Heat C) 14:00 [3]

Rushed warm-up. Started fairly fast but calm - taking time to read the map properly. Glad we’d geeked over the final details to 15. Was pretty busy here to the finish. Thought 16 was a bit too ambiguous though I did read the wrong description. Tired from 18 to the finish and Eddie Narbett who I started with was running away.

Running warm up/down 10:00 [3]

Running warm up/down 5:00 [3]

Orienteering race (Br Sprint A Final) 15:00 [3]

Wobbly, slow, got caught at 13.

Running warm up/down 15:00 [3]

Nice loop with Jamie. Knee hurting.

Note

Achieved a life goal of watching a train go past in the Clifton Down tunnel on a wander with Matt.

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