Training Log Archive: Duncan

Hanging pumpkins in Leigh Woods. Such a pain to carry but well worth it when they're lit, looked awesome, wished I was training. Serious kudos to Chris Stafford for collecting 10 pumpkins in the rain, in the dark, in the cold at midnight, by himself.

Downs Water Tower, Bridge Valley Road, Hotwells, Harbourside, Park St., Hanbury Road, 80a WR. Graham, Chris, Ingy, Ali, Caroline, Matt, Mark.

The first time we'd got to see Dave. A sort of review. Did some rolling. Then got given some homework of SL squats, hamsting bridges, planks and press-ups.

Got a good group out to Worlebury Woods against all advice. Had planned on doing the blue but ended up shadowing round the Yellow and Orange. Didn't get into the brambles that everyone else was moaning about so felt like I missed out! Need to go back for the proper experience. Cheers to James H for the lift.

Cold. Was regretting committing to this on the way there but glad I went.

Wasn't that bothered where I came but top 3 was the aim, just didn't really want to have to race for it. Was getting some water before the start so missed it and had to start from the back of the field. Got to the front at the foot of the first uphill and there were a few of us all together. Put a bit of effort in up the second uphill to get a gap along the top which I managed to extend surprisingly so was feeling pretty comfortable. On the road descent though I got caught pretty rapidly, we had a hard race along the flat but I couldn't keep it up over the last hundred meters and finished 2nd. 2s off the PB though in the cold. Don't really think I could have won.

Trained to Abergavenny and rode 5km to Pantigelly with Matt and Chris (first time fell-racer).

Did the race in first year finishing 3rd so I knew roughly what to expect. After a bit of a cock-up at the start (again) I was okay up the steep tarmac but was still around a lot of old guys even though I definitely wasn't taking it easy. Steady up the track with Ben G while a couple of guys were getting away.

The gap was getting dangerously large as we got into the open so I had to put a fair amout of effort in to jump across but I managed it just in time before we got onto the fell proper. I switched into BOFRA mode at this point - shadowing the leader all the way to the top which worked well.

Should have overtaken him right at the top but wanted a rest so let him begin the descent in front which was a mistake as he was fairly decent and I could catch him but not pass him. Coming round the side I slipped on some frozen mud and he got away. Was faster this time on the descent and managed to catch him back up, tried to hide from the wind to the side of him but he was pretty sharp and closed that one down.

Before the mini-climb I knew I didn't want to race him along the ridge so put in a good hard effort about a third of the way up to try and shake him off. At first I didn't think I'd got it but then he did seem to drop off.

Forced myself to keep my head forward on the remainder of the descent so the same thing wouldn't happen as earlier in the day. Happy, good trip, Matt was 12th and Chris was in the top half. Def wanna get to some more before Christmas.

C • well done 8

BOK-UBOC Intervals. 1min, 2min, 3min, 4min, 3min. Maybe a little fast on the first but def wasn't pushing as hard as Tuesday on the later ones. Need to do some long runs.

3x control pick, Line, Timed course. Me, Matt, Mark, Ali, Abi, Tristan, Ingy, Alex.

First proper interval session since before JWOC. Wanted to go last week before Oxford but ran out of time. 7*800m. Started off steady and was a lot more comfortable than was expecting. Was doing about 2.50s and peaked at 2.42. Surprised at how well I was running, managed to push harder than I thought I would, need to find my times from last time I did this session.

Went down to Coombe Dingle with John but Dave wasn't there so we just did the warm-up from my old program.

From the water tower, Ladies Mile, Suspension Bridge, nice bits of Clifton, Triangle > Roo Bar.

Easy run with Mark. Cherry's House, Mill Lock, River, Castle, and back. Took in a few controls from yesterday in reverse.

Wanted this to be my first serious orienteering since JWOC but without intervals during the week I wasn't feeling that up for caring too much about how I did.

Navigation okay, running okay, result okay.

Hanging and Collecting in Ashton Court. Cone grids, Clock, Two loops, Corridor/windows. Me, Abi, Chris, Ingy, Daniel, Ali, Mark.

Dam Project site visit to Cambrian Mountains

Hanging/collecting. Used our new SI kit for the first time

Night ride in jeans back home to swap bikes. Good.

4mins at 11kph, 12, 13, 14, 15, 16, 17 with c. a minute off in-between for taking blood. Should have started faster and finished faster (was supposed to hit threshold in 5).

2mins at 0, 2, 4, 6, 8 then 10% incline. Aimed for 10 and stuck at it for a while. Not done any intervals since August so not really used to pushing hard ~ not sure I hit max effort.

Jogging round the Downs helping people try out orienteering. Def a few keen freshers and a couple of 'real orienteers' who know what they're doing. Roll on BUCS!

Updating Stoke Bishop Hall after.

C • Real Orienteers 2

Testing my achilles for the OMM. Running in and out of the gorge lots of times with a pack on. Verdict; can keep heel up fine when fresh but after two days on the C not sure I'd still be able to protect it if it hasn't got better by then. Dropped out.

A spot of Downs updating before/after.

The 'two bridges half-marathon loop'

Wanted a good fast bike ride. Was good down to the harbour and towards the Avon 'towpath'. Thought it would be quite nice but actually it was much bumpier than I'd remembered and there were lots of puddles so it turned into more of a cyclocross training ride. Got to Pill and stopped the hard ride to have and explore of its orienteering potential which probably took a good 30+mins. Continued to the M5 bridge and up and over into Shirehampton for another little explore, ended up on Penpole Lane so went to look at Kings Weston House and back through Sea Mills and The Downs. Got overtaken by a commuter pulling a tag-a-long which was a bit of a blow until I realised he had an electric bike, definitely couldn't keep pace on the hills but I put enough effort in on the flat to catch him back up and save face.