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Training Log Archive: Duncan

In the 31 days ending Mar 31, 2015:

activity	#	time	miles		km		+m
Running	19	12:34:06	46.29		74.5		1045
XC Skiing	4	12:25:00	77.48	(9:37)	124.7	(5:58)
Orienteering	6	4:13:52	21.28		34.25		176
Mountain Biking	1	1:30:00
Strength & Conditioning	2	1:05:00
Warm-up/warm-down	3	55:00
Cycle	1	40:00
Fell Race	1	39:27	5.47	(7:13)	8.8	(4:29)	515
Total	28	34:02:25	150.53		242.25		1736

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Tuesday Mar 31, 2015 #

Running (Telford AC) 20:00 [3]

3*800, jog, 5*600. I did it, that's all really to be said, didn't feel great. 2.mid20s on the 8s and 1.40somethings on the 6es.

Warm-up/warm-down (Drills and laps) 20:00 [3]

Carding Mill Horseshoe. Pretty much. Thankfully the rain had tailed off by the time I started. Nice out, felt okay. Not massive but the valleys just look really wild and cool. Saw a few little lambs no bigger than a cat, aww. Some fast motivated running on the tops. Slower wetter in the valley after dusk trying to get a few more minutes in. Probably should have gone longer yesterday but this was well good fun.

Sunday Mar 29, 2015 #

Running 1:03:00 [3]

Round Abi's 12km loop from home.

Saturday Mar 28, 2015 #

Orienteering (Warwick Uni) 17:32 [3] 3.4 km (5:09 / km) +30m 4:56 / km

A bit of fartleking before this afternoon. Taking it easy once I knew where I was going meant I didn't need to plan hard under pressure though. :-/

Warm-up/warm-down 20:00 [3]

Running race (Sutton Park Road Relays) 32:05 [3] 8.61 km (3:44 / km) +35m 3:39 / km

(Midlands) Telford AC long leg 7. Felt alright warming up. Got a bit excited as it's a relay but actually it's nothing like relay at all, running in no-mans' land. Just over 32 minutes. That's over two down on Christofi, three on Paul Ward, and four on Owain Jones. Not sure where the time goes. Legs felt a bit dead and to be fair I was running pretty slowly on the top flat bit.

C • long legs. 1

Friday Mar 27, 2015 #

Note
(rest day)

Had finally got to a 7hr rolling week total. Grrr.

Thursday Mar 26, 2015 #

Running (Telford Tempo Thursday) 24:30 [3] 6.44 km (3:48 / km)

Alright length tempo. Got my lungs working unlike other runs this week. Legs a bit tired on the hills.

Running warm up/down 20:00 [3]

Wednesday Mar 25, 2015 #

Orienteering (Sutton Park) 1:15:00 [3]

One of those poorly advertised COBOC Sutton Park events. Quite nice though and had a proper torch this time. Did a two laps for time out running, which was steady.

Tuesday Mar 24, 2015 #

Running (Telford AC) 30:00 [3]

4*800, 1 lap slow jog, 6*400m. Overdosed on Wilkinson's chocolate covered raisins beforehand so wasn't feeling great, and missed warning up. But after the first one things were okay. Getting something under 2.30 for the 8s and (apparently) 64s 65s on the 4s though I'm not sure I believe that and the final straights were a bit slow. The back straights were fast though. Long cool down laps. I miss pounding round after Tom Watson's Bristol & West boys and girl. Really feel like I should be training twice a day. Felt okay during the session but feel like my lungs still have a bit more to open, but did push hard enough to feel pretty dizzy on and the last one. Not hitting full exertion every time.

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

Monday Mar 23, 2015 #

Cycle 20:00 [2]

Running (Sutton Hill loop x2) 40:00 [3]

Trying to get some doms out of my legs.

Sunday Mar 22, 2015 #

Fell Race (The Wrekin Fell Race) 39:27 [4] 8.8 km (4:29 / km) +515m 3:28 / km

Finally won a local race but mainly just due to decending hard rather than any athletic ability :-/ Steady up the Ercall trying to not overdo it with a Mercia guy and Carson Connor from Kennilworth. Wanted some space for the 'scree' climb so nailed the decent and onto the road. Steady up and got passed on the pull off the first flat. Pushed on a bit around the top but just seemed quite content. Equal down the boring path, passed him at the top of the scree. Kept ahead over the mini-Ercall and, surprisingly, he didn't pass me on the way to the top of the real Ercall. Equal down for the most part but went a bit harder as it got steeper and he tripped behind me before the footbridge so had little pressure for the finish. Didn't push on up the Wrekin nearly as much as I had planned to. Beat him by over two minutes at the Wrecker. 5 minutes behind the record. Feels much shorter than 40 minutes. Glutes weren't working.

Running (Short evening run) 25:00 [3]

Exploring up round the Silkin Way and Madeley Court

Saturday Mar 21, 2015 #

Orienteering (COBOC Sprint Race) 20:00 [3] 3.0 km (6:40 / km) +40m 6:15 / km

Birmingham Met Sutton Coldfield Campus & Bishop Vesey's Grammar School. Need to; be disciplined and read my descriptions/codes before the control, thumb the map much better as you move quite fast across a 1:5000 map, know which way north is, run harder.

Running (Warmup & collecting) 10:00 [3]

Mountain Biking (Madeley Coalport BMX) 1:30:00 [3]

Friday Mar 20, 2015 #

Orienteering (Coventry Orienteering 2) 46:00 [3] 9.1 km (5:03 / km) +46m 4:56 / km

Slow and tiring with a bag but plenty more exploring. More flow.

Thursday Mar 19, 2015 #

Running (Telford Thursday Hills) 50:00 [3] 10.0 km (5:00 / km) +220m 4:30 / km

5 * 950m long hills on Station Road Milners Lane Lawley. Warm up lap. Steadily getting faster until the bonus last one when lactic was creeping in perhaps from stopping on the recovery. Jog down recovery. 3.30, 3.23, 3.19, 3.14, 3.20.

Wednesday Mar 18, 2015 #

Orienteering (Coventry OOM) 42:53 [3] 10.1 km (4:15 / km) +60m 4:07 / km

Coventry is such a good place for orienteering. Lots but not too much going on. Old bits, new pits, underpasses, mini parks, mini ponds, old walls, shopping precincts, canals, cathedrals. Brilliant brilliant fun. Come on OD - get it mapped!
http://www.docdroid.net/uwz0/coventry-urban-2.pdf....

Tuesday Mar 17, 2015 #

5 PM

Running (Ercall recce) 30:00 [3] 5.0 km (6:00 / km) +220m 4:55 / km

Checking out the Ercall as I probably wouldn't have time before the Wrekin Fell Race on Sunday. It is nice. Not too much traffic. Nice bracken, 'heather', moss and no brambles. Some very nice small and big quarries, much like the Avon Gorge. Definitely going to be exploring some cool routes and paths here. Very slow before training later. Will be a tough race that just needs hammering.

7 PM

Running intervals (Telford AC) 26:00 [4] 6.6 km (3:56 / km)

Thought 2 * 5 * 600m was going to be quite long but it felt pretty easy. Slow on the first, then comfortable, then was just trying to keep a few paces breathing space between me and Paul. Went a bit harder on the last couple pushing from c.250m to go but didn't have a watch so not sure what times. Felt decent overall, but need to be consistently fast. 200m very slow jog between reps and a lap and a bit between sets.

Running warm up/down 10:00 [3]

Monday Mar 16, 2015 #

Note

Raining

Sunday Mar 15, 2015 #

Note

Slow travel back to Abi's

Saturday Mar 14, 2015 #

XC Skiing 3:00:00 [3] 35.0 km (5:09 / km)

Round the lake, up the north chairlift, up to Prestholtseter, to a mini hut for barbecue, falls and photos. Back down via Budel side, and finished with a half lap of the lake incl crossing.

Friday Mar 13, 2015 #

XC Skiing 3:50:00 [3] 42.0 km (5:29 / km)

Expedition to Tuva Hytte and back the same way. Turned around at 4pm! Moonlike landscape.

Thursday Mar 12, 2015 #

XC Skiing (Around the frozen lake) 1:20:00 [3] 11.0 km (7:16 / km)

XC Skiing 1:28:00 [3] 13.7 km (6:25 / km)

Up the south mountain under the ski lift.

Wednesday Mar 11, 2015 #

XC Skiing 1:10:00 [3] 11.5 km (6:05 / km)

Trying to ski round the frozen lake.

XC Skiing 1:37:00 [3] 11.5 km (8:26 / km)

Lapping the hilly course

Warm-up/warm-down 15:00 [3]

Monday Mar 2, 2015 #

Running (Carsington Pastures) 1:25:00 [3]

Harboro Rocks, Tissington Trail, Longcliffe, Brassington, Carsington. Fun and playful.

Sunday Mar 1, 2015 #

Orienteering (CHIG Wormley Woods) 52:27 [3] 8.65 km (6:04 / km)

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