Training Log Archive: DuncanIn the 31 days ending Jul 31, 2013:
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Wednesday Jul 31, 2013 #
Cycle (South Loch Ness with Abi) 3:30:00 [3] 62.0 km (3:23 / km) +300m 3:18 / km
Inverness - Loch Ruthven - Inverfarigaig - Inverness. Beautiful cycle.
Orienteering race (Lossiemouth Sprint) 15:42 [3] 3.8 km (4:08 / km) +25m 4:00 / km
Super enjoyable first bit, seemed to pick the best routes despite not feeling it at the time. Just a bit slow in my running and technique. Was 15 down on Willy at 12 before leaving but then lost 45 over the quarry from a lack of speed, even more on Sasha I should think!
Tuesday Jul 30, 2013 #
Orienteering (Day 3 - Culbin) 1:11:01 [3] 10.8 km (6:35 / km) +105m 6:16 / km
After a couple of great days was disappointed in my running and orienteering here. Was a bit 'juvenile' in my navigation not taking the care to do it properly and so losing time towards the end of legs when I stopped to sort things out. Caught 2mins by Hector towards 8 but definitely couldn't stick on him this time, esp after my shoelace came undone on the way to #10. Tried restarting from 17 but that didn't really work making my biggest mistage on 19. Again from 20 but couldn't get up to speed without wobbling in my routes and tripping over. Felt good in the nice bit at the end but was struggling to read the map so couldn't go too fast which was annoying. A good 5mins down on where I should have been. [25th / 71.01 / +12.42].
Monday Jul 29, 2013 #
Orienteering (Day 2 - Carse o Ardersier) 35:00 [3] 6.0 km (5:50 / km) +15m 5:46 / km
Another good race but with timelosses which probably added up to more than I was thinking originally; 1, 5, 6, 7, 13 and then pretty much every control from 17 to the finish. Kept ahead of 2 minute Hector. [21st / 35.00 / +5.18].
Sunday Jul 28, 2013 #
Event: Scottish 6 Days
Orienteering race (Scottish Day 1 - Lossie) 55:55 [3] 9.9 km (5:39 / km) +80m 5:26 / km
Did enjoy this a lot (after checking to see if I had picked up the right course map out of the start...) Was running really nicely most of the way and orienteering pretty cleanly. Poor through 6-7-8-9-10, probably easly losing 90+s with bad compass and distance judgement. Hector hadn't caught me though but saw him at 11. Did 23 and 13 well maybe pulling away but got stuck in some gorse to #14 and lost contact when I saw Rhodri so we all clumped together at the control. Just followed through the finish from 15 behind the other two who were hauling, someone took 30s out of us though to 16! Good way to start the week. [12th / 55.55 / +6.05].
Saturday Jul 27, 2013 #
Orienteering (Findhorn dunes) 20:00 [3] 3.0 km (6:40 / km) +25m 6:24 / km
Parked at the Foundation and walked the first couple with Abi then did a loop of the eastern group. Doing okay reading the circle but some definite hestitations leaving the controls. Swimming after.
Friday Jul 26, 2013 #
Running (Easy Downs-Gorge run) 40:00 [3]
Goat Gully and Easy Route.
Thursday Jul 25, 2013 #
Running (Bristol & West) 14:00 [3] 4.0 km (3:30 / km)
8*600m U-shaped hills on Stoke Lodge. Lungs felt very good but the speed felt slow. Chris S was there.
Wednesday Jul 24, 2013 #
Note
(rest day)
Maybe?
Tuesday Jul 23, 2013 #
Running (Filming run with Matt) 1:00:00 [3]
Testing out our video skills. On the climbers' route and Sea Mills riverbanks. Struggled to climb a limekiln.
Monday Jul 22, 2013 #
Commute (To Filton Airbus) 15:00 [3] 6.5 km (2:18 / km) +30m 2:15 / km
Running (BOK Monday night run) 1:01:17 [3] 11.4 km (5:23 / km) +406m 4:34 / km
BOK Monday night run = BBQ from Mark's. http://app.strava.com/activities/69085838
Commute (Filton to Home with Matt) 15:00 [3] 6.5 km (2:18 / km) +30m 2:15 / km
Sunday Jul 21, 2013 #
Cycle (Cycle Polo) 20:00 [3] ****
At the Bristol Cycling Festival in Castle Park. Was just 'have a go'; borrowed a bike and a mallet. Good fun.
Cycle (Bristol to Brean) 1:40:40 [3] 50.02 km (2:01 / km) +250m 1:58 / km
Needed to pick up a North Somerset bike map from town so went down and back up Park Street and past Manor Hall to the Suspension Bridge then to the new bike shop in Ashton Court to put my seat up which I wish I'd done moons ago, makes little hills so much easier.
Was later setting off than intended so skipped out the Cheddar Gorge plan and got the train back in time to watch the tour.
Great ride down. Roads well surfaced all the away apart from Too Long Ashton. The cyclepath from Cambridge Batch to Farleigh near the railway was lush.
A370-ed it all the way through to and past Weston, turning off at Purn to zig-zag across to Brean which was actually a bit of a trek but nice and twisty. The little rise leaving Weston was nice.
Was later setting off than intended so skipped out the Cheddar Gorge plan and got the train back in time to watch the tour.
Great ride down. Roads well surfaced all the away apart from Too Long Ashton. The cyclepath from Cambridge Batch to Farleigh near the railway was lush.
A370-ed it all the way through to and past Weston, turning off at Purn to zig-zag across to Brean which was actually a bit of a trek but nice and twisty. The little rise leaving Weston was nice.
Running 10:00 [3] 2.0 km (5:00 / km) +25m 4:42 / km
Scouting out Brean sandunes and holiday parks for orienteering. Didn't have much time but the northern banks are covered in vegetation and there aren't too many paths from the beach to the road. Maybe some effort on permissions would yield a few more cut-throughs. Great views of Brean Down and out towards Hinkley Point and Exmoor. Bit foamy on the beach but at least there's sand!
Cyclocross 6:00 [3] 1.0 km (6:00 / km) +15m 5:35 / km
Needed to rush to get the train but got side tracked by the SSSI area just to the north of the proper Burnham & Berrow golf course. Much more expansive and interesting. Didn't test out the pricklyness of any vegetation. Didn't get as far south as the golf course but that is definitely the best area with runnable grass on the dunes between the fairways - not sure how easy it is to get permission for that one!
Cycle 22:00 [3] 10.2 km (2:09 / km) +10m 2:09 / km
Brean to Highbridge and Burnham Station. Flagging.
Commute 10:00 [3] 4.0 km (2:30 / km) +50m 2:21 / km
Train to Temple Meads then across town the the Roll for the Soul bike cafe to catch the last 20km of the TdF, then back home.
Running (Downs medium run) 30:00 [3] 6.9 km (4:21 / km) +80m 4:07 / km
Didn't feel tired enough so went for a nice dusky run round the Downs. Up Whiteladies, through the pits, down the wiggly path to the Bridge Valley Road jct. Round the Fairyland tarmac path then straight down to intercept the tramway. Up, out, and along inside the fence to the top of the climbers' route. Then just around the road past the viewpoint and back across via some paths and diagonals. Pushed on down Whiteladies and did an extra fast loop at the end. Still didn't feel tired enough! But did feel fitter.
Saturday Jul 20, 2013 #
2 PM
Fell Race (Waun Fach race) 50:18 [3] 9.5 km (5:18 / km) +610m 4:00 / km
Got a lift with Mark and Alice from Newport so no riding this time. Had to borrow lots of kit...
Great medium race. Runnable climb, awesome views and and interesting descent - apart from that hill at the end.
Not the strongest field but some surefooted guy went off fairly fast at the start but did a lot of walking. After passing him lead for the middle third of the way to the first checkpoint before a Swansea guy who'd been shadowing me (and doing his first fellrace) came past and pulled away a bit.
Got to the CP and was thinking I hadn't had much 'fight' recently when it came to racing, being a bit weak, although been kicking quite well in training. Decided I'd get him back. Had about 3k to do it before the real descent so did push on maybe a little harder then necessary and got back with him well before the final little climb to the summit.
Pulled away along the top of the fell to CP3 and again on the lush descent. Grassy with a few testing steeper rocky bits now and then. Maybe put too much effort in at the bottom of the penultimate ridge hill trying to impress some walkers. The little climb to the finish was killer. [1st / 50.18]
New course. Conditions underfoot were perfect if slightly warm out. If you were fit could put a serious time down.
Great medium race. Runnable climb, awesome views and and interesting descent - apart from that hill at the end.
Not the strongest field but some surefooted guy went off fairly fast at the start but did a lot of walking. After passing him lead for the middle third of the way to the first checkpoint before a Swansea guy who'd been shadowing me (and doing his first fellrace) came past and pulled away a bit.
Got to the CP and was thinking I hadn't had much 'fight' recently when it came to racing, being a bit weak, although been kicking quite well in training. Decided I'd get him back. Had about 3k to do it before the real descent so did push on maybe a little harder then necessary and got back with him well before the final little climb to the summit.
Pulled away along the top of the fell to CP3 and again on the lush descent. Grassy with a few testing steeper rocky bits now and then. Maybe put too much effort in at the bottom of the penultimate ridge hill trying to impress some walkers. The little climb to the finish was killer. [1st / 50.18]
New course. Conditions underfoot were perfect if slightly warm out. If you were fit could put a serious time down.
Friday Jul 19, 2013 #
7 PM
Running race (Towpath 10k Mob Match) 37:00 [3] 10.0 km (3:42 / km) +50m 3:37 / km
Avon County 10k Mob Match
Starting from Greyville Smyth Park and spiraling towards the Avon towpath (1km) for a run out to the four arches railway bridge at the far end of Leigh Woods. And back.
Was aiming for a relaxed 36. Started okay making the decision not to go with the front group. Was in between for a bit but settled back into the group behind at the 2k drinks point. At the front of that group but died a little before the turn. Was very slow getting gradually overtaken until about 3km to go when I thought I better get a move on and caught back maybe all the people who had passed me except that second group. Watch at the finish said I'd turned pretty much bang on 18 which would have been perfect and then taken 19 to get back. No excuses really, was in the shade on the right side of the Gorge. 37.00. Long socks guy was well ahead.
Starting from Greyville Smyth Park and spiraling towards the Avon towpath (1km) for a run out to the four arches railway bridge at the far end of Leigh Woods. And back.
Was aiming for a relaxed 36. Started okay making the decision not to go with the front group. Was in between for a bit but settled back into the group behind at the 2k drinks point. At the front of that group but died a little before the turn. Was very slow getting gradually overtaken until about 3km to go when I thought I better get a move on and caught back maybe all the people who had passed me except that second group. Watch at the finish said I'd turned pretty much bang on 18 which would have been perfect and then taken 19 to get back. No excuses really, was in the shade on the right side of the Gorge. 37.00. Long socks guy was well ahead.
Thursday Jul 18, 2013 #
Cycle (Downs + Bridge Valley Rd.) 24:20 [3] 11.1 km (2:12 / km) +110m 2:05 / km
Punctured going down BRV...
7 PM
Cycle (To/from Coombe Dingle) 17:00 [3] 6.0 km (2:50 / km) +90m 2:38 / km
Felt really good and powerful.
Running intervals (Bristol & West) 13:00 [3]
Three quarters of a pyramid. 2*(1min, 2min) then only 1*(4min, 2min, 1min). Average.
Wednesday Jul 17, 2013 #
Running (Morning run) 22:52 [3] 4.2 km (5:27 / km) +49m 5:09 / km
...to the new Morrisons. Very steady.
Orienteering (Bradley Stoke (by Keith)) 37:18 [3] 7.9 km (4:43 / km) +21m 4:40 / km
Yeah just medium. Was definitely pushing in some bits but then very slow in others. After failing to two I started reading the map properly to three but was just taking ages to make up my mind route choice wise, especially 3 & 9. Felt good 9-10-11-12. Would have liked to have been more confident in the wooded controls. MPed but I would have taken the same routes anyway doing it right. BBQ.
Commute (To Bradley Stoke) 25:00 [3] 11.9 km (2:06 / km) +50m 2:03 / km
Tuesday Jul 16, 2013 #
Running intervals (Bristol & West) 12:00 [3]
4*(2 laps, 1 lap) on the small cricket pitch.
As I had been really poor and hadn't run/stretched since Saturday the first few were just getting that out of my system. Got up to a speed for the last one and managed to kick quite nicely. Just poor from me. XC BBQ after.
As I had been really poor and hadn't run/stretched since Saturday the first few were just getting that out of my system. Got up to a speed for the last one and managed to kick quite nicely. Just poor from me. XC BBQ after.
Commute (To/from Coombe Dingle) 17:00 [3] 6.0 km (2:50 / km) +90m 2:38 / km
Monday Jul 15, 2013 #
Cycle (Boris Biking in Hyde Park) 35:00 [3]
Respect to that guy we met last summer doing John O'Groats to Land's End on on a Boris Bike. Way too low geared to get up to any speed on the flat, must have had some serious willpower.
Sunday Jul 14, 2013 #
Note
(rest day)
Too many barbecues, not enough training.
Saturday Jul 13, 2013 #
10 AM
Cycle (Merthyr to Cwm Llwch) 58:47 [3] 27.5 km (2:08 / km) +391m 2:00 / km
Managed to dispach the 27k or so in an hour which I was pretty pleased with. Didn't really notice the climb too much.
Found out from the organiser afterwards that I wasn't the only one to have ridden there - some nutter had spent six hours riding all the way from Bristol!
Found out from the organiser afterwards that I wasn't the only one to have ridden there - some nutter had spent six hours riding all the way from Bristol!
12 PM
Fell Race (Pen-y-Fan Race) 40:23 [3] 5.9 km (6:51 / km) +555m 4:39 / km
Wasn't much of a race for me. Any form I might have had just melted away in the heat. Only just managed to get to the top ahead of Mike Warrick, first MV60, and a full 7 minutes down on the leaders... (24 v. 31 mins!).
But thankfully most fellrunners are pansies and managed to pull up 12 places on the descent for a respectable 5th position if not a respectable time (at all).
Was second on the descent going comfortably in 8.46 and fwiw I think a few orienteers could get close-ish to that 'unbelievable' 7 minute record with a bit of practice. Certainly to be the second fastest person ever according to the website database.
Didn't realise at the finish I was so high up and wondered where everyone had gone. Hugh Agglestone won, Felipe Jones was third. Some runner call Harold Wyber was second. [5th / 40.23 / +6.10].
But thankfully most fellrunners are pansies and managed to pull up 12 places on the descent for a respectable 5th position if not a respectable time (at all).
Was second on the descent going comfortably in 8.46 and fwiw I think a few orienteers could get close-ish to that 'unbelievable' 7 minute record with a bit of practice. Certainly to be the second fastest person ever according to the website database.
Didn't realise at the finish I was so high up and wondered where everyone had gone. Hugh Agglestone won, Felipe Jones was third. Some runner call Harold Wyber was second. [5th / 40.23 / +6.10].
3 PM
Cycle (Cwm Llwch to Abergavenny) 1:21:32 [3] 37.9 km (2:09 / km) +305m 2:04 / km
A much nicer ride than I was expecting. Managed to match the pace of the morning's ride although this was overall downhill but longer.
Turns out it was Abergavenny Festival of Cycling on this weekend, and there was a talk by Shane Sutton of British Cycling that night which sounded well good. Unfortunately it was in the ballroom of the Angel Hotel and included a 3 course meal in the ticket price. Wasn't really dressed or smelling so good for it so gave it a miss.
Turns out it was Abergavenny Festival of Cycling on this weekend, and there was a talk by Shane Sutton of British Cycling that night which sounded well good. Unfortunately it was in the ballroom of the Angel Hotel and included a 3 course meal in the ticket price. Wasn't really dressed or smelling so good for it so gave it a miss.
Friday Jul 12, 2013 #
Note
(rest day)
Should have got out and done something :-(
Thursday Jul 11, 2013 #
Commute (Ride to Stoke Lodge) 7:00 [3] 3.0 km (2:20 / km) +30m 2:13 / km
7 PM
Running (Bristol & West) 23:01 [3] 6.78 km (3:24 / km) +112m 3:08 / km
3 miles tempo around the perimeter followed by a break then 8*20s gently uphill sprints/strides.
Felt very comfortable at the front of the middle group. Did 16.21 which is about 3.29/km or a little under 17.30 for a 5k which was nice and surprising.
Got better and better through the sprints getting further each time. Probably increased the distance by about 20m+ from the first to the last. Around 135m on average I think.
Feeling alright. A few minutes warm-down.
Felt very comfortable at the front of the middle group. Did 16.21 which is about 3.29/km or a little under 17.30 for a 5k which was nice and surprising.
Got better and better through the sprints getting further each time. Probably increased the distance by about 20m+ from the first to the last. Around 135m on average I think.
Feeling alright. A few minutes warm-down.
8 PM
Commute 21:00 [3] 7.3 km (2:53 / km) +70m 2:45 / km
Scenic route back via the viewpoint.
Wednesday Jul 10, 2013 #
7 PM
Orienteering (Long Ashton summer series) 28:53 [3] 6.0 km (4:49 / km)
Medium course from the School, all to the south of the main road. A nice wooded sprint-style start but then quite a few dull routechoice legs in the middle. The housing estate at the far end was cool though. Started of very very slow but to my surprise managed to wind it up a bit by the end which was good.
Tuesday Jul 9, 2013 #
Running (Easy Route) 39:24 [3] 6.8 km (5:48 / km) +178m 5:07 / km
Really wasn't feeling up for Bristol & West so went for another attempt the the climb. There via Fairyland (which is apparently the name for the the gently sloped wooded bit) and the steep northern cliff path down. Took a straighter route with more holds and was comfortable looking around more, getting more confident. Ran round Circular Road to finish and on the way back bumped into the XC alumni crew having barbecue so stopped for a burger, perfect.
Monday Jul 8, 2013 #
Running (Downs-Gorge Run/Climb) 27:30 [3] 5.4 km (5:06 / km) +165m 4:25 / km
Across the Downs, down the gully (not really a fan of the surfacing they've done, but it seems to be breaking up nicely :) ) and up the climbers route. Down the tramway to the quarries for a proper solo attempt at Easy Route. First part fine, sorted my preferred line up the first tricky bit, the top slab took ages though. On a fairly diagonal line, got stuck twice, stuggling with crossing big bands. Met some of Chris' mates who skirted round under and to the left up a more exposed route.
Thursday Jul 4, 2013 #
Running (Medium hilly run) 1:08:53 [3] 11.2 km (6:09 / km) +239m 5:33 / km
Had only one aim on this run, sorry Keith ;-). Nah was a good medium run. Down and up the goat gully a few times then down the tramway to the quarries (where I almost got garroted by by a bramble). Tried out 'Easy Route' again to get out of the gorge but solo this time. Got up the first 2/3 with only a couple of bits where I was unsure of myself. Bottled it on the final slab and took a rather spikey escape route instead.
Along the woods, up past the Observatory and across the bridge to Leigh Woods. Down Nightingale Valley and back up through the first railway bridge path to the fort. Pretty much straight across NGV to North Road re-discovering a line I found in first year and a big cave too. Back home fairly standard route. Really enjoyable if stoppy, but felt nice and explosive on some of the climbs.
Along the woods, up past the Observatory and across the bridge to Leigh Woods. Down Nightingale Valley and back up through the first railway bridge path to the fort. Pretty much straight across NGV to North Road re-discovering a line I found in first year and a big cave too. Back home fairly standard route. Really enjoyable if stoppy, but felt nice and explosive on some of the climbs.
Tuesday Jul 2, 2013 #
Commute (To/from Coombe Dingle) 18:00 [3]
Running intervals (Bristol & West) 13:46 [4] 4.43 km (3:06 / km)
Fairly short session which was probably the right thing; 7*630m off c.1.40. Nice and consistent session and comfortable for the most part. Had a nice tight group of three which pushed on on the later reps. Little cold.
2.06, 1.59, 1.59, 1.59, 1.57, 1.55, 1.51.
Starting to feel good again (taking longer than I'd expect).
Realised that any time saved by wearing spikes on the way to training is totally negated by the fact you can't go to Sainsbury's on the way back.
2.06, 1.59, 1.59, 1.59, 1.57, 1.55, 1.51.
Starting to feel good again (taking longer than I'd expect).
Realised that any time saved by wearing spikes on the way to training is totally negated by the fact you can't go to Sainsbury's on the way back.
Monday Jul 1, 2013 #
Fell Race (Blaise Blazer) 22:28 [3] 5.8 km (3:52 / km) +142m 3:27 / km
More of a multi-terrain race. No Felix or Adam but Tim and Stu Lynch were there.
Set off nicely with the main aim of not starting too fast, which I executed perfectly. Was nice and competitive with about five of us close together down and up the hairpins. Just stayed on Tim's shoulder along the road but wanted to be in front for the little descent into the field so we had a little fun sprint-off. Was feeling good so put a little spurt on through the grass to test us out.
Wasn't too sure where a good place to try and make a break would be as I knew the run through the main field and the final climb were long enough for a counter-attack. Stayed together along the bottom. Tim didn't sound comfortable and broke going up dynamite so I put some extra effort on the final part to make the most of the situation. Felt quite good round the field and along the wooded traversing track if a little slower through the main field and up the last climb but had enough of a gap for the win (known from looking round a lot). [1st / 22.28 / -24s]
Really good fun head-to-head race. A PB and the fastest time since 2011. Sub-22 would be good target for next time. Might have a go at the Parkrun at the weekend.
Set off nicely with the main aim of not starting too fast, which I executed perfectly. Was nice and competitive with about five of us close together down and up the hairpins. Just stayed on Tim's shoulder along the road but wanted to be in front for the little descent into the field so we had a little fun sprint-off. Was feeling good so put a little spurt on through the grass to test us out.
Wasn't too sure where a good place to try and make a break would be as I knew the run through the main field and the final climb were long enough for a counter-attack. Stayed together along the bottom. Tim didn't sound comfortable and broke going up dynamite so I put some extra effort on the final part to make the most of the situation. Felt quite good round the field and along the wooded traversing track if a little slower through the main field and up the last climb but had enough of a gap for the win (known from looking round a lot). [1st / 22.28 / -24s]
Really good fun head-to-head race. A PB and the fastest time since 2011. Sub-22 would be good target for next time. Might have a go at the Parkrun at the weekend.
7 PM
Commute (To/from Blaise Castle) 35:00 [3]