Training Log Archive: Duncan

Event: Midland Cross Country Championships
 

Prestwold Hall. Just don't seem to be able to race anything. Okay-ish first lap, slow and tired legs and many overtakings on the 2nd, got some determination on the last lap and overtook a good number but thought I'd won a sprint finish too soon and backed off for a draw, stupid mistake. (though the results sheet is in my favour)

Nice hill

Prob should have gone for a Mercia hill session but wanted to be social and get back for someone's leaving drinks/curry in Shifnal. Steady with a crank up at the end round Horsehay/Lawley/Horsehay.

Not sure how long. But decent run. As far as the gate before you drop down to Danebridge. Back round Gradbach valley. No wallabies. Up Hen Cloud at the start. Caught a runner on the way back along the top which wasn't Simon Bailey.

Never have I worked so hard to run so slow. With so few reps and such long rest.
6*800m off 2mins+ in 2.31-2.41.

I really ****ing hate bike thieves the absolute ******* *****

Chilled.

The Great Circle technique.

Maybe this day

Some slow 5 mins I think. Then bailed because of my knee.

Warm-up and a full set of Keith Brackstone drills.

Really cool mtb trail with Abi. Some incredibly imagined flowy and well built sections. Probably one of my favourite ever trail centre loops, up with Whinlatter and Nant-yr-Arian.

Cool area, steady orienteering, glad Abi convinced me to go, high-risk of runners knee if I don't do more stretching/rolling.

Warm-up, drills, some ill-advised sprints, some warm-down. Legs pretty wrecked, would screw me over a few days later.

Well that was tough, but fun. Longest race I've done, and longest time since the Scottish Day 6. Set-off running with the front group of Mercias (Pete Vale, Tim Wherrett, A.N. Other), but dropped back up the soft climb of Cherrytree Slade and got passed by one more (Staffordshire Tri) so was 5th - thought that might be the tone for the day. Then just running running running along the top with Andy Davies (Mercia) in front. A Lichfield runner came past but I didn't think he was racing as he wasn't carrying any kit so didn't shout him back on course later on when he went wrong (oops). We had little group of 5th-6th-7th-8th at the far road-crossing. Struggled on the inclines all the way round but made up time with an orienteers' short-cut in Beaudesert and was 5th at Castle Ring. The little pack dropped to three and we ran pretty much together round the next bit back to Moor's Gorse. Tough up the hill again losing ground. Was very pleased when a spectator offered jelly beans near the top of the hill as I knew I'd need some energy to catch them again (and hopefully run away) along the plateau. Yo-yo-ing at first but did get back to them by the White House. I had been planning to rest with them for a bit but realised there were a few undulations coming up and didn't exactly have much confidence in myself for the hills, so tried to keep moving past. Did so okay and then just pushed pushed pushed to the finish which was still 5k away. I think Andy dropped back but the other guy was also putting some effort in, and had definitely picked up a few seconds between the Glacial Boulder and the final road crossing. We had seen the guy in 4th well in front a while back and I thought him out-of-range. But in my efforts to keep in 5th managed to reel him in about 300m before the finish. Unlucky. He'd been in front the whole way as well.

Good to race for a long time, without fading, and managing to pull some pace out at the end. Obviously lacking in any strength in the hills so that needs some work. But overall, after racing yesterday, a night out last night, not a lot of food, and only properly training for a couple of weeks I'm pretty pleased. Over 10 minutes down on Rob Little's time from last year mind. Legs are burning now.

A long one. Didn't feel too bad but got beaten by Rob Nash. Much stronger field than last year.

Compact 5*1k off 90s round Horsehay Pool. With Jake a and a few others around, it's a nice loop. 3.28, 3.20, 3.30, 3.20, 3.09. Found it hard to tell which were fast reps (apart from the last one) but starting to feel good. Just need to keep increasing pace, time, distance. Shropshire County Champs at Attingham Park on Saturday.

with a naff headtorch (wanted to do a different run)

Typically short Telford AC session but at least rest was down to 90s. Not quick but consistency was good and the effort was decent. c. 930m, 1220, 1500, 1210, 940.

Sutton Hill - Brookside - Woodside. A staple from last winter.

Up from the locks to home.

Safe and steady. 20 controls. 1.25 minutes late.