Training Log Archive: Duncan

Awesome Leigh Woods long run with Matt W to get some hill training in before the JK. Been meaning to do this sort of run for ages - all along the eastern side of the wood in and out of the gorge.

Went to have a look to see if we could descend that giant slab with the writing all over it. After we'd found a way to the top and climbed down a cliff using a dodgy rope we bottled it when Matt slipped about 3m on the limestone in his dobs. I was a bit unsure too. It definitely needs to be done at some point though and the conditions are never gonna be much better than they were today, maybe in climbing shoes it would work.

We found another route down anyway along a fun rocky ridge before climbing up that sketchy knife-edge ridge that Tim showed us last year.

Down and up a few more times to the Grotto at the far end, found a rope swing and a the biggest tree I've ever seen. It was massive. Back via Paradise Bottom then a few more hills and a bit of terrain running before going up Nightingale valley.

I left Matt at the Suspension Bridge and went via Hotwells & White Hart Steps to Brandon Hill and ran all the way up to the top of Cabot Tower (108 steps) for an interesting finish.

Wish I'd taken a GPS.

O Training out in the Forest of Dean. Lots of platforms on rounded hills. Did it as trains with Adam, Keith and Matt which was pretty fun and a good selection race for the JK relay!

Went fast early but slowed down all the way through. Mainly compass on the short legs and more contouring on the longer ones but spotting platforms from a distance is the best technique.

Felt good when I was going fast but a bit disappointed in my fitness on the hills - a few more hilly long runs needed before the JK. Navigation wise I was alright but drifted off line on some of the longer ones so maybe should watch out for that in future.

First intervals for almost five months. Rode there and turned up a bit late so joined in half way through. 1200-600-1200 with 2 mins rest after the 12 and 90s after the 6. Felt quite sluggish before I got there but got better during the warm up and alright during the (short) session. Didn't find it too hard to get up to speed and probably should have pushed earlier on the last one.

Fairly easy ride out in Ashton Court. Checked out my secret trails and did the Upper Quarry trail a couple of times before back to the gate via the Beggar Bush Lane trail. So fast and dry, didn't even fall off!

Event: British Middle Distance Championships
 

Saw the early runnners hadn't been out for that much time so knew it was going to be quite fast. Wanted to go off slow, making sure I got in to the orienteering as soon as possible, before cranking it up later on but wasn't really sure what to expect.

Did the warm-up controls and drills and started to feel quite good. Set off between Jonny C and Aidan but wasn't planning on seeing either of them.

Straight to the first, looking out for the pond and reading ahead for the rest of the course. Knew pretty early that I would be running on a bearing for most of the time looking ahead. A bit scrappy round the next few to thirteen losing a few seconds on each leg. Started to feel myself slowing down on the way to 11 made sure I didn't stop looking at my compass.

Struggled on the way out of thirteen and ran parallel to the track for a while, got on the straight path eventually and bearinged in. Adam Bradbury showed me 15. Poor again on the long leg to 19, hadn't planned the first part of the leg and drifted left but entered the control from the right.

Saw Jonny running with Peter heading to the last control as I was going to 22/26. Maybe I could be there in two minutes? Went fast out of each control but took care not to overshoot. The loop took about 3 minutes anyway.

Felt like I'd had a good run coming into the finish and was happy to slip into second a minute down on Jonny. Me and Lewis were on the same time at the second last control but took 9s out of him to the finish.

Surprised that I did so well but my running did feel good and didn't have any major errors. 3.25 down on Oli Johnson which is the closest I've been and I can see is possible to make up with running and navigation. A few intervals and long runs before the JK and I should be alright. Probably a bit of urban practice as well would help.

C • When are you going up for JK? 2

C • awesome run 2

Course 1 - Splits

Event: British Sprint Championships
 

First sprint race since JEC 2010 - really out of practice so not really sure how good I would do, just hopefully keep ahead of Adam and Ben ;-) [✓].

Messed up the first one and followed Jack Benham to his first control before settling down for the next few across the field and into the third part though the campus. Ended up on the wrong level on the right route round to the 13th and a little confused to the 18th. Overshot twenty and got into the finish a little ahead of Jack.

Probably a bit over a minute of mistakes and quite a bit down on Tom but felt my running was good.

Really poor. Lots of hesitations in the circle when I was close but couldn't see the control. A few, actually quite a lot, of stupid mistakes as well. Wrong route to 4, turned too early into 7 and ran from 18 to 21. +2.30 on Peter H. Impressive from him and Chris Gallaway. Definitely feel that I could do better with more practice which is good. Looking forward to tomorrow more.

Quali - Course H1C - Splits

Final - Course FB1 - Splits

Needed a break from revision so went for a bike ride over to Windmill Hill. Zig-zagged up and down to check out it's sprint potential and looked round a dodgy estate nearby. Not big but would be alright occasionally, if the controls didn't get nicked. Should do some hill training there sometime.

C • revision 1

Mainly left hip before the weekend.

Planned a few short sprint races round Bristol centre. The guys seemed to enjoy it :-)

Ride to Coombe Dingle and back

C • Cheers 1

Foam roller, tennis ball, stretches and drills

First first leg in a while so was pretty keen. Got the lead out the field and pushed on up the hill to the 1st. Was at the front of my gaffle until we went into the woods then had a poor bearing and gaffle and dropped back to about 7th. Little hesitant on the flatter bits before leading James Taylor round a couple then gave up at the far end and went pretty slow until the finish. Knee/hip felt better than yesterday so perhaps should have stuck at it and shown that a hangover is no excuse!

First run back from injury without pain so very happy. Was told not to push to hard, especially on the descents. Definitely would have been my type of course if I was fit. Started of slow and cautious, especially to 3 then screwed up 4. Kris Jones caught me four minutes and pushed me round the middle half of the course, surprised I stayed ahead for so long. Unexpectedly good navigation round most of them (apart from a couple) before he overtook me and I backed off to a walk for the rest of the course as I could feel I was getting a bit carried away on the downhills. Hips a little tight but no real knee pain. Optimistic for next weekend

C • Optimistic for next weekend 1