Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Duncan

In the 31 days ending Jan 31, 2013:

activity	#	time	miles		km		+m
Running	10	8:19:27	62.51	(7:59)	100.6	(4:58)	538
Orienteering	8	6:19:08	39.02		62.8		94
Strength & Conditioning	4	3:10:00
Cycle	2	2:00:00	32.75	(3:40)	52.7	(2:17)
Commute	3	55:00	3.98		6.4
Easy run	1	50:00	4.97	(10:04)	8.0	(6:15)	120
Total	23	21:33:35	143.23		230.5		752

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Wednesday Jan 30, 2013 #

Orienteering (Ashton Court trains) 1:15:00 [3] 13.0 km (5:46 / km)

Hanging a few before trains/hare and hounds round AC. Good session.

Commute 20:00 [3]

Tuesday Jan 29, 2013 #

Running (Downs intevals) 26:00 [3] 5.7 km (4:34 / km)

Didn't want to do the Bridge Inn before BUCS XC so did some short intervals instead. 8*90s. Bit wet.

Monday Jan 28, 2013 #

Easy run 50:00 [3] 8.0 km (6:15 / km) +120m 5:49 / km

Sunday Jan 27, 2013 #

Event: BKO Concorde Chase

Orienteering (Barossa Concord Chase) 1:09:03 [3] 11.8 km (5:51 / km)

Super good fun. Very few mistakes. Tried to keep a nice fast pace all the way. Quite lazy planning as all the courses seemed to go the same way but had some good races with Dane. *Seriously weird form-line on the way to number 5: http://www.bko.routegadget.co.uk/bko/reitti.cgi?ac...

Saturday Jan 26, 2013 #

Orienteering (Hanging/collecting) 50:00 [3]

On the Downs plateau for a small last minute mass-start race. Knees just feel bruised but not like it's doing any damage. http://www.attackpoint.org/racesplits.jsp/race_104...

Friday Jan 25, 2013 #

Strength & Conditioning 25:00 [3]

Thursday Jan 24, 2013 #

Strength & Conditioning 2:00:00 [2]

Cycle (Portishead ride) 1:20:00 [3] 33.4 km (2:24 / km)

Lovely and fast down down to the M5 roundabout. Portishead was a lot further away from the motorway and a lot bigger than I expected and I had to keep checking the map so was a bit slow. Got a puncture on the way back leaving.

C • Its so awesome 1

Note

Slipped in the snow during Tuesday session on my L knee, didn't hurt after but felt it early on on Wednesday. Taking it easy for a few days, skipping Parkrun. Sort of messes up BUCS XC prep but that's not the real aim so I've got over it.

Wednesday Jan 23, 2013 #

Running 1:15:00 [3] 14.0 km (5:21 / km)

To/from Leigh woods, around and up Whiteladies into...

Orienteering 30:00 [3] 5.5 km (5:27 / km)

...a line-course round the Downs thickets, always a good challenge.

Tuesday Jan 22, 2013 #

Running 1:01:00 [3] 12.5 km (4:53 / km)

Thought the groundsman would cancel Bristol & West intervals but it turns out they didn't so a bit annoyed I didn't go down. 5.5*4mins off 3min jog. Rest should have been faster but the hard ones were okay.

Monday Jan 21, 2013 #

Running (UBOC Monday Night Run) 45:00 [3] 8.0 km (5:38 / km)

Sunday Jan 20, 2013 #

Note

Wanted to do a tempo. Didn't.

Saturday Jan 19, 2013 #

Running (Long snowy uboc run) 1:24:00 [3] 14.4 km (5:50 / km)

Ashton Court, Abbots Pool, Leigh Wood, Downs. Was going to go longer but got hungry at the end.

Friday Jan 18, 2013 #

9 AM

Running (Snow jog) 23:00 [3] 5.0 km (4:36 / km)

Steady round the downs.

Thursday Jan 17, 2013 #

Running intervals (Bristol & West) 26:46 [4] 7.8 km (3:26 / km) +58m 3:19 / km

3x 2k followed by 6*40s strides. 7.36, 7.31, 7.39.

Commute (To/from Coombe Dingle) 18:00 [3]

Wednesday Jan 16, 2013 #

Note

UBOC training from the club hut.

Tuesday Jan 15, 2013 #

Running intervals (Bristol & West intervals) 20:57 [4] 6.3 km (3:20 / km)

2x (1m, 1k, 350, 200)

5.37, 3.13, 59, 35
5.34, 3.19, 64, 36

A lot better/faster than expected. One more session before moving up a group.

Commute (Ride to/from Coombe Dingl) 17:00 [3] 6.4 km (2:39 / km)

Do miss out on the extra training against a run back but better for the knees.

Monday Jan 14, 2013 #

Strength & Conditioning (Stretching + Rolling) 10:00 [1]

5 PM

Running long 1:22:44 [3] 16.9 km (4:54 / km) +280m 4:31 / km

Up and round the Downs a couple of times, to the Observatory, down through Hotwells and up the zig-zag path (1.51) via the Obs again to home. Some nice XC-style muddy bits on the Downs and some stiff weather. About 10mins longer than meant it to be but felt okay. Got a Garmin.

Sunday Jan 13, 2013 #

Orienteering (Brandon Hill & University) 29:23 [3] 5.3 km (5:33 / km) +94m 5:06 / km

Very gentle seeing how the new map felt.

Wednesday Jan 9, 2013 #

4 PM

Running long 55:00 [3] 10.0 km (5:30 / km) +200m 5:00 / km

Looping round Fountains Abbey from the car park. Perimeter, Hidden Valley x3, main entrance, Green Man Gate, Mackershaw, 5-bridges down and back. Felt fine.

Tuesday Jan 8, 2013 #

4 PM

Cycle (Copgrove Round+) 40:00 [3] 19.3 km (2:04 / km)

Clockwise plus Occaney and BL/BM loops. Better than I thought I might be but never as fast as I'd like.

Monday Jan 7, 2013 #

Strength & Conditioning (Stretching + Rolling) 35:00 [1]

Sunday Jan 6, 2013 #

Note

Great weekend to get back into the sprint mind-set. Left this too late last season so was training during the races.

Urban nav got a lot better over the days. Terrain sprint might need more work. Enjoyed training in the forest at a decent pace.

Too many times when I lost focus and started navigating to the wrong place - need to look at the pink a bit more!

Knee hurt when jumping fences and trying to avoid running into people - some serious stretching and rolling reqd before running on tarmac again, was a bit too much for me this weekend.

Saturday Jan 5, 2013 #

Orienteering (Sprint Qualifier) 17:42 [3] 3.7 km (4:47 / km)

First attempt to get into proper race mode. Struggled a bit on the shortest legs to quickly focus on the next control and was never really ready. Should have gone for the simplified spur route to 11 which I did spot early but didn't take, the climb's got to be done somewhere so there's not much point leaving it to the end. Hard to tell when to leave the track on 12, maybe should have accepted this and come off early and been confident in relocating once in the wood. A little surprised to be caught 10mins in. MPed by missing 18, switched off too far from home.

Friday Jan 4, 2013 #

Orienteering (Bracknall Sprint Training) 30:00 [3] 6.0 km (5:00 / km)

First proper sprint training. Line was a good start. Some bad routes on the Control Pick, getting better by the map-flip. Had relaxed into it by the pace-race and my splits were more competitive.

Orienteering (EMIT punching technique ) 5:00 [3] 1.0 km (5:00 / km)

Swapped to the middle finger so I can swing it from side to side to get the right direction but found out in Saturday's race that this doesn't work so well when holding descriptions. The JK is EMIT.

Orienteering (Trains) 22:00 [3] 5.0 km (4:24 / km)

4x with Will, Jonny and Pete B. Mostly good, should look at the full leg when trying to simplify (incl the last section to the control) and take some harder navigation early on for easier later although this might put a squeeze on reading ahead.

Orienteering (Individual Clock) 26:00 [3] 5.5 km (4:44 / km)

Had a trek to the furthest control. Steady pace, got caught by Kris fairly soon but took some better routes mid-leg so could see him for a while. Lost motivation later on when I navigated from 12>15.

Thursday Jan 3, 2013 #

Orienteering 25:00 [3] 6.0 km (4:10 / km)

Farnham night urban. Took it easy just to get back into finding controls.

Tuesday Jan 1, 2013 #

Note

Hartsop, Angle Tarn, Hayeswater, Hartsop

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