Training Log Archive: DuncanIn the 31 days ending May 31, 2015:
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Saturday May 30, 2015 #
Running race (Telford Parkrun) 16:49 [3] 5.0 km (3:22 / km)
Pffft.
Thursday May 28, 2015 #
Running (Carding Mill skyline) 45:00 [3]
Strength & Conditioning (Stretching) 5:00 [3]
Wednesday May 27, 2015 #
Running (easy) 25:00 [3]
With a map. Wanted to do some stretches but it got too late.
Tuesday May 26, 2015 #
Running warm up/down 10:00 [3]
Running (Telford AC) 20:00 [3]
2.5*800m [2m], 3*400m [90s], 6min steady tempo, 4*200m [1m]. Topping up some speed which actually happened to be there after 1 interval session in the last month. Went out a little bit hard as the first rep felt more like a 800m race (ie fun for the first bit but then really not), calmed down after that. Not sure of times but the 400s felt sub-70 and the 200s were around 29-30. Not done a session with short reps like that for a very long time, they were fun but still 50% slower than Usain Bolt. Overall pleasantly surprised.
Monday May 25, 2015 #
Cycle (Around Telford) 1:40:00 [3]
Up the bike path, stop at the shops, Halfords next then / along a bike path, round a quarry, near some gypsies, got a flat tyre / down some lanes, over some hills, through some woods, and back down the bike path to home.
Sunday May 24, 2015 #
Running warm up/down 5:00 [3]
Orienteering race (Scottish Champs Relays) 35:18 [3] 5.7 km (6:12 / km) +280m 4:58 / km
BOOBS in all but name. Mark, Alice and I made 8 points for class 3, against a Tullie and Maxwell team. Did the job at least and came in 5s down on Doug. Was fun out of the start but started navigating to 4 from 2 as if I was at 3. Went via other peoples' 3, once I'd made it to my three I still wasn't with it and started navigating to 5 as if I was at 4. Was better from there but had lost the front and could only just glimpse someone in front through the trees now and then. Were a couple further up the (tough) hill to 8 and Alex Carcas came in ahead from the right. Dog-legging into 9 saw Doug and a Norwegian plus the Swiss and Alex. Was a bit slow to 11 but Doug and the Swiss might have messed up 12 so we were together for the next bit, not sure where Alex went. A mix of leaders round to 19 where the Swiss guy (A. Kyburz) must have got fed up of puntering around with us Brits and gradually pulled away over the hill to 20. I just trailed Doug home from there while Alex faded. A solid second from XUBOC/BOOBS overall. Ended up a whole four minutes down on the leg leaders, just not fast enough around the meat of the course on the top I think. Faffing around at the start didn't help at all. Disappointing.
Running warm up/down 5:00 [3]
Saturday May 23, 2015 #
Running warm up/down 10:00 [3]
Orienteering race (Scottish Long Champs) 1:42:36 [3] 14.1 km (7:17 / km) +365m 6:27 / km
Not all that long, but physically tiring. Slopes, bogs, tussocks and more. I knew I was already pretty tired-out beforehand and and wasn't expecting to do great. Just get some time in some tough terrain. Tbh my very lowly aim was to not get caught by James Tullie / Alasdair McLeod starting 20 minutes behind. Which I just did. Doug passed me somewhere though. Wasn't great at getting on with it or picking the right routes. Not orienteered in Scotland for a while. Didn't have much flow going. Did try to run most of it, however slowly, except the mega climb up to 16! Often had good visualisation of the circle, but maybe not the bit preceding. Paused for a while on the way to 18. Many minutes behind the winner.
Friday May 22, 2015 #
Strength & Conditioning (Self massage) 20:00 [3]
Thursday May 21, 2015 #
Orienteering (HOC Himley Hall) 39:34 [3]
Nice run but felt like being back on a Bristol map...
Wednesday May 20, 2015 #
Orienteering (Draycote Water) 25:00 [3]
Running warm up/down 8:00 [3]
Tuesday May 19, 2015 #
Cycle (Charnwood Forest) 45:00 [3]
To Bradgate Hunt's Hill car park via Swithland dam and back via Cropston. From a hotel(!).
Running 5:00 [3]
Orienteering (Bradgate Country Park) 1:10:00 [3]
An abridged version of Dave's 'Langpass' course. S-4-19-F. Really nice day out checking the map every now and then.
Monday May 18, 2015 #
Running (Telford run) 1:10:00 [3]
Exploring Aquaduct woods and lakes.
Sunday May 17, 2015 #
Orienteering race (Braich Bryn Engan) 59:12 [3] 7.5 km (7:54 / km) +365m 6:21 / km
Steady, and some occasional mistakes in the circle or poor direction out of the control, but nothing approaching the 12 minutes I lost to Ben M - insane.
Cycle (Event to Betws-y-Coed) 15:00 [3] 9.0 km (1:40 / km) +5m 1:40 / km
Today's Welsh Junior Squad cakes fell out of a ripped sandwich bag, disaster.
Cycle 10:00 [3]
Tourist round of Conwy from Llandudno Junction
Cyclocross 35:00 [3]
Up to the top of the Wrekin, around a bit, and back down NNE of ridge.
Saturday May 16, 2015 #
Cycle (Morfa Mawddach to Dolgell) 30:00 [3]
Along the side of the estuary on the Mawddach Trail railway path. Only realised it was wind assisted when I made a 90-degree turn into Dolgellau. Registered for the fell race.
Cycle (Dolgellau to Gwenas) 15:00 [3] 5.0 km (3:00 / km) +200m 2:30 / km
Up the main road then up again on a gravel track to the orienteering.
Running warm up/down 10:00 [3]
Orienteering race (Gwenas Welsh League) 50:12 [3] 6.8 km (7:23 / km) +280m 6:07 / km
A bit too long round Gwenas. Trying to run without over doing it. I was just never really showing the fell enough respect - not looking at the centre of the circle and being very casual with losing contact mid-leg. Poor.
Cycle 10:00 [3]
Over the field and aero back down the hill eating Welsh Junior Squad buns.
Fell Race (Cader Idris) 1:34:49 [3] 16.9 km (5:37 / km) +915m 4:25 / km
Not much time for a warm-up. Legs were feeling pretty uncomfortable at the start after cycling and orienteering and not rolling or running since Wednesday.
The start didn't feel that fast though so I sat at the back of an elite looking group of 5. And was with them (to my surprise) for a couple of k. On the road climb they went away and I settled into a decent group of 4 through the woods by the lake, but took a bad line between some stiles and was down on the group leader across the field. Took a long stop at the drinks station and then seceded places up all the first part of the climb bottoming out (in about 16th) when I thought I shouldn't let myself get overtaken by a guy in tracksters, longsleeved high-viz, sunglasses and gloves.
Pushed on with Chris Jackson (Glossopdale) and Robin Woods (a Welsh tri club) over the rising stoney paths, all changing the lead and sweeping people up who passed me in the lower part of the climb. A chat suggested Robin was (also) keen for the descent. Lost a bit of concentration near the top and let RW get 20s on us, summitted in 13th. Kept track of people who were turning and wanted to get the second Eryri guy back.
A fast and relaxed descent, taking longer than antipated to get RW back but overtook the Eryri guy who took the 'fence line' off the top part. Lead RW all the way down and couldn't get rid of him :-( got into 6th place by the foot of the real climb but then proceeded to trip over the rocky bridge just before the water ladies, cutting both knees fairly badly. Was a bit knackered anyway and was just super steady back to town and was very glad no-one caught me from behind. +10minutes
The start didn't feel that fast though so I sat at the back of an elite looking group of 5. And was with them (to my surprise) for a couple of k. On the road climb they went away and I settled into a decent group of 4 through the woods by the lake, but took a bad line between some stiles and was down on the group leader across the field. Took a long stop at the drinks station and then seceded places up all the first part of the climb bottoming out (in about 16th) when I thought I shouldn't let myself get overtaken by a guy in tracksters, longsleeved high-viz, sunglasses and gloves.
Pushed on with Chris Jackson (Glossopdale) and Robin Woods (a Welsh tri club) over the rising stoney paths, all changing the lead and sweeping people up who passed me in the lower part of the climb. A chat suggested Robin was (also) keen for the descent. Lost a bit of concentration near the top and let RW get 20s on us, summitted in 13th. Kept track of people who were turning and wanted to get the second Eryri guy back.
A fast and relaxed descent, taking longer than antipated to get RW back but overtook the Eryri guy who took the 'fence line' off the top part. Lead RW all the way down and couldn't get rid of him :-( got into 6th place by the foot of the real climb but then proceeded to trip over the rocky bridge just before the water ladies, cutting both knees fairly badly. Was a bit knackered anyway and was just super steady back to town and was very glad no-one caught me from behind. +10minutes
Friday May 15, 2015 #
Note
Should have gone for a Coalbrookdale run. Didn't go for a Coalbrookdale run.
Thursday May 14, 2015 #
Note
(rest day)
Wednesday May 13, 2015 #
Cyclocross (Abraham's Valley) 1:00:00 [3]
Strength & Conditioning (Rolling) 10:00 [3]
Really not sure why I ever stopped this if it makes me feel this good..
Fell Race (Caradoc Classic) 24:04 [3]
Felt so fast and in utter control at the start. The undulations were hard. And the mega run in was killer. Jumped the stile for the fans. Ahead of Wyber and Powell on times, but behind Barrable and Pickles. No warm up.
Running warm up/down 10:00 [3]
Tuesday May 12, 2015 #
Cycle 10:00 [3]
Strength & Conditioning (Rolling) 10:00 [3]
Cycle 10:00 [3]
Running intervals (Telford AC) 19:00 [3]
6*1k 3.20-3.02
Running warm up/down 5:00 [3]
Monday May 11, 2015 #
Running (Benthall) 1:30:00 [3]
Should run these longer runs a bit faster but it was nice. Think I need to do more crazy long runs every now and the then. Maybe on Saturday...
Sunday May 10, 2015 #
Running warm up/down 15:00 [3]
To the start
Orienteering race (Br Middle Naphill Park Wd) 35:44 [3]
Decent-ish. Steady to start but I would say I was doing alright just from risks not going wrong. Was too far right on 5 and didn't really know where I was. Saw Dave and Malley on the way to 11 then tried too hard to catch up and made mistakes, esp 16, not very mature. Unconfident through the link where James caught me up. Then being silly again not concentrating on MY orienteering. Non existent attackpoints, chasing, leading us off line, not knowing what was in the circle. Dave did his own thing though and that worked. After checking that I wasn't the one going wrong called James back on line to 28 and pushed to the finish. Got away with some risks early on. Over excited later but had someone more in control around.
Cycle (Assembly to P. Risborough) 10:00 [3]
Hard, to catch a train!
Cyclocross 1:00:00 [3]
Probably should have gone for a jog but this was fun until I got overconfident on the BMX track...
Was good to have some decent results this weekend. And glad to have got my first 'British Orienteering' event medal in 3yrs, though mine should have really gone to Matt. Like trying to perform well in all the disciplines but was a bit down on the JK. Wish I was a bit better at sprint again but good to be ~1.20 down this season compared to 2 mins plus in previous years.
Was good to have some decent results this weekend. And glad to have got my first 'British Orienteering' event medal in 3yrs, though mine should have really gone to Matt. Like trying to perform well in all the disciplines but was a bit down on the JK. Wish I was a bit better at sprint again but good to be ~1.20 down this season compared to 2 mins plus in previous years.
Saturday May 9, 2015 #
Warm-up/warm-down 15:00 [3]
Identified that my legs are really tight and should do some massage. A little on Friday night and Saturday eve seemed to perk me up this weekend!
Orienteering race (Br Sprints Aldershot H1) 16:18 [3] 3.7 km (4:24 / km) +30m 4:14 / km
Good out of the start. Planning reasonable routes. Knew there was going to be a blocked off corner on the way to 6 but sillyly followed Dane into it. Alright at finding routes round. Started feeling a bit tired at 12 and losing good focus, so maybe a longer route to 15. Followed who I thought was Chris G to a control nr 20 but it was actually Matt E on the other course wearing almost the exact same kit. Tired towards the end. Had a decent collision with Schorah too.
Warm-up/warm-down 5:00 [3]
Not really sure what you're supposed to do between races but I know last year felt awful come the final so maybe did more jogging than last year.
Warm-up/warm-down 10:00 [3]
Orienteering race (Br Sprints Aldershot AFin) 15:00 [3] 3.8 km (3:57 / km)
Main aim was to not get caught a minute this time! Alright I suppose. Very unflowy when slowing to find routes. Got a bit tedious running long distances round buildings to get to controls on the other side. Would have saved a few seconds by not running into Matt Schepisi and going to ground. Surprised not to be more down on non-Murray people as wasn't feeling at all great - but then maybe nobody does second time round!
Warm-up/warm-down 2:00 [3]
Friday May 8, 2015 #
Strength & Conditioning (Rolling) 5:00 [3]
Thursday May 7, 2015 #
Orienteering (Loughborough University A) 15:39 [3]
Took the plunge and drove to ST in Coventry so I could do this later. Very weird course with super long legs but I guess they were keeping the checkpoint count low. Legs still not with it. Long legs did require pretty much full concentration. Didn't get caught out that much. Was a better route to 8 than I took - needed to think about going wide early. No real need to check descriptions.
Orienteering (Loughborough University B) 8:02 [3]
Less distance, more controls - good. Should watch where people are going out of the start. Mostly good routes. Some tiredness.
Running (WU&WD + lap of Nanpanton) 15:00 [3]
Wednesday May 6, 2015 #
Running 10:00 [3]
Orienteering (Bridgnorth very steady) 49:00 [3]
On an old adapted course. Bit too long and legs were tired so was more of a run. A bit more time with a map in my hand I suppose.
Tuesday May 5, 2015 #
Orienteering (Tamworth Park Sprint) 15:25 [3]
Going to this was a good shout though paid a lot for the train. Read the start description not the first control description when trying to find it behind an elevated wall. Then relatively simple but had some good changes of direction so had to keep your map orientated and focus on one control at once. Need to look much more Around the control to guide me in. OOBed some feint shading. Some slow decision making in the tricky part round the housing estate and taking straight rather than round routes.
Running 12:00 [3]
Monday May 4, 2015 #
Orienteering race (TripleG High Meadow HH) 53:53 [3]
Nice run out. Surprised it took quite so long. Caught and passed Matt Stott early though not running that fast. Put some more effort in to get him off and spiked #9. Didn't look at the contour drop on 11. Into and back out of the open on 12. Saw Clive at 13 but got stuck in some green to 14 losing 40s. Passed Keith at 16 and messed up with Clive round the poor mapped final section. Never run with Clive before, HE IS A BEAST, runs like a proper elite orienteer, mad.
Mountain Biking (to the stone) 2:00:00 [3]
Checking out that giant rock and finding some tracks and rocks to ride. Good but maybe braking too over hard.
Running (Wye Symonds Yat) 12:00 [3]
Symonds Yat rock was a bit of anti-climax. Thought it was a rock without viewpoints or wooden footpaths! Definitely have seen such a rock in Dirt magazine. Will have to investigate. Thought I better go down to the river.
Running (Titterstone Clee รก Bedlam) 22:00 [3]
Sunday May 3, 2015 #
Orienteering race (TripleG Gloucester Urban) 47:10 [3]
Pfft. Not running fast enough to make any mistakes or unable to plan ahead. Some dubious bits of map.
Running (Bristol run) 1:15:00 [3] 15.6 km (4:48 / km)
Correcting a few 'mistakes' which have crept into Strava. The Downs, Bridge, Leigh Woods, edge of Ashton Court.
Saturday May 2, 2015 #
Running warm up/down 5:00 [3]
Orienteering race (TripleG Mallard Pike East) 38:30 [3]
A lot of early controls in some fast terrain just made it difficult to plan ahead enough. I'm not sure how much to slow down to read the map vs running faster with more stopping? Fairly on course round the first few but need to pick specific objects to run towards on bearings. One funny area that threw your bearings off but difficult to say what was wrong. Better bearings would have helped on quite a few actually. Did stop to do my shoelaces at one point.
Friday May 1, 2015 #
Note
Doing naff all