Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Duncan

In the 31 days ending Mar 31, 2016:

	activity	#	time	miles	km	+m
	Orienteering	10	11:30:59	14.04	22.6	520
	Running	15	8:19:50	7.46	12.0
	Mountain Biking	6	5:55:00
	Cross Country	1	50:00
	Swimming	1	30:00
	Strength & Conditioning	1	5:00
	Total	24	27:10:49	21.5	34.6	520
averages - weight:1.1kg

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Thursday Mar 31, 2016 #

Mountain Biking (Kinver Edge) 1:20:00 [3]
(injured)

Fall: hard, left knee, onto patella tendon, more bounced than slid so skin damage not toooo bad, was hard though.

Wednesday Mar 30, 2016 #

Mountain Biking (Wrekin) 1:30:00 [3]

With Ben King

Running (Ercall Golf Course) 15:00 [3]

Monday Mar 28, 2016 #

Orienteering (JK Relays) 25:24 [3]

Non-comp NZ team, out in second, back in first, fast but lost time.

Sunday Mar 27, 2016 #

Orienteering (JK Long) 2:16:00 [3]

Slow

Saturday Mar 26, 2016 #

Orienteering (JK Middle) 38:40 [3]

Messed up 1, 16, 19.

Friday Mar 25, 2016 #

Event: JK 2016

Orienteering (JK Sprint) 16:45 [3]

Not fit

Sunday Mar 20, 2016 #

Running warm up/down 15:00 [3]

Orienteering (Mixed Sprint Relay 2) 12:00 [3]

Orienteering (Mixed Sprint Relay 3) 12:00 [3]

Orienteering (Talk-O / Line) 40:00 [3]

Orienteering (Ingham Nook Corridor) 45:00 [3]

Note

Epic awesome quality training weekend. Loved it. Hosted by Dave. Good to find some controls, train with others, get some pointers for the JK, do a Mixed Sprint Relay and get some speed into the legs.

Saturday Mar 19, 2016 #

Running warm up/down 10:00 [3]

Orienteering race (Loughborough Univ Sprint ) 14:51 [3]

Orienteering warm up/down (Line) 25:00 [3]

Orienteering (Clifton) 1:00:00 [3]

Courses 1, 2, 3, warm-down

Running (Nature Reserve) 26:00 [3]

With Peter and Schminty

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

Wednesday Mar 16, 2016 #

Running (Axe Edge & Goyt Valley) 1:30:00 [3]

From a little hamlet with a Severn Trent site, over Axe Edge across both roads. Dropping down to the railway, over a col, losing the route, and up Berry Clough to return the same way.

Tuesday Mar 15, 2016 #

Running warm up/down 12:00 [3]

Running (Telford AC) 27:30 [3] 8.0 km (3:26 / km)

5*1600 off 60s :-O Very relaxed though. ~5.30s With a slight wind-up towards the end of the later ones, and a bigger wind-up on the last one to keep the legs up to speed.

Monday Mar 14, 2016 #

Mountain Biking 20:00 [3]

Back ached after last night's cycling, but still couldn't resist checking out the little track in one of Shifnal's parks.

Running (From Horsehay) 25:00 [3]

Steady. With Rob and Jamie at the end.

Sunday Mar 13, 2016 #

Orienteering (CSC Q Bickerton) 1:01:00 [3]

Again, slow. Maybe shouldn't have trained on Thursday but wasn't too hard.

Mountain Biking 1:00:00 [3]

A loop round Bulkeley hill above Peckforton Works, pushed up the railway, rested at the top, and road down the side higher up, and on the sleepers lower down. What an epic Strava segment, beats Zig-Zag path in Bristol.

Then mincing about on the new-ish BMX/pump-track in Woodside. Good.

Saturday Mar 12, 2016 #

Cross Country (Inter-counties XC) 50:00 [3]

Even slower than last yeah, which I didn't think was possible. Front 15 to back 15.

Friday Mar 11, 2016 #

Note
(rest day)

Sorting letters!

Thursday Mar 10, 2016 #

Running (Morning Run) 20:00 [3]

Around Sutton Hill

6 PM

Running warm up/down 20:00 [3]

Running (Telford Thursday) 15:00 [3]

6*~800m off a generous 90s. Felt pretty good. Felt left knee a bit.

Wednesday Mar 9, 2016 #

Orienteering (Beaudesert) 1:00:00 [3]

Beaudesert from Castle Ring. Running (part of) course1 from the ShUOC training there last year. Was more interested in getting some terrain running in than the orienteering but was still good - need to read the contours all the way on long legs. Pretty steady all the way.

Running 30:00 [3]

Warm-up, warm-down, running along the tracks after it had got too dark. Castle Ring is quite nice.

Tuesday Mar 8, 2016 #

Running (Warm-up/down) 20:00 [3]

Running intervals (Telford AC) 11:20 [4] 4.0 km (2:50 / km)

10*400m with 90s rest and a big break half-way through. The first set didn't feel very comfortable at all, maybe just not used to shorter intervals, around 69s. Was much more relaxed for the last five, dropping to nearer 67. Absolutely went for it on the last one, gonna claim 65 but that's just a guess, the home straight was hard work but maybe not ever so fast.

Glad I felt good. Right knee was okay, left knee slightly dodgy. Right inner ankle is grumbling a bit.

Sunday Mar 6, 2016 #

Running warm up/down 15:00 [3]

Orienteering (DVO Longshaw) 1:33:41 [3] 12.2 km (7:41 / km) +360m 6:42 / km

Just took it steady to the start, little bit of knee pain. Wasn't very smooth to number one or two or three. A bit distracted thinking about the naff planning where every control was either next to a path or wall, between two knolls, a dog-leg, or maybe even all three (16). Got my walls mixed up a bit on the way to 4 and 7 but got a bit more flow going from 8 (where I first saw Alex Moore) through to 14 where I got stuck in some brambles. From there was very slow, not much in front Moore, and making mistake likes finding 19 before 18. Sloooooow. 20 minutes down on Cherry. Knee hurt a bit, inside of ankle a bit too. Not sure I will be able to handle the JK. Am sure better better courses can be planned.

Note
weight:1.2kg

Lunch: Sunday Roast

Running (Edale Run) 50:00 [3]

Grindsbrook and Grindslow Knoll. Nice valley. Nice climb. Nice snow. Steady running. Medium knee, fine ankle.

Saturday Mar 5, 2016 #

Orienteering (Varsity Orienteering) 50:38 [3] 10.4 km (4:52 / km) +160m 4:31 / km

Malham Squad Training Weekend was cancelled but Cherry still flew in and we got some last minutes entries and did some stuff. Varsity orienteering at Sutton Park thanks to Ian Webb and Jon Marsden.

Quick jog to the start but they had some slots so did some warm-up. Picked up the map and got going. Running was a bit uncomfortable at first but running once in the forest I felt good and from there just hammered it picking off 1 and 2 nicely. Wished I'd gone through the forest to 3, but saw James Hoad exiting the wood as I went in. Caught him at 5 hunting for the control. Got a bit keen on racing to 6 and wasn't very accurate with the compass and drifted well right near number 8. The map was good but some bushes were missing to 9 and then interpreting 9 itself was hard so didn't run very confidently. The whole course I was bit slack on the compass on long legs (i.e. not looking for features to run towards).

Went right to 11 while hearing James getting closer. Just kept the pace high down the muddy/twisty path. Straight to 13, careful to 14. Might have exited the control funny and didn't match map to ground for along time to 15 so was a bit wavey, probably a bit of running too fast. 16 again didn't really match things right but the area was very forgiving and saw Ben Stevens ahead. Small thrash at 18, then just keeping going in to the finish.

Good race with not many errors in the circle, but some time wasted between controls from poor compass and map-ground matching. Didn't matter loads here but would elsewhere. Not sure where my pace came from! Maybe Thursday's hills. http://www.jok.org.uk/varsity_match/2016

Note
weight:1kg

Lunch: Mixed Grill

C • Good Speed 4

Mountain Biking 1:30:00 [3]

Cannock Chase Follow the Dog followed by the early part of the Monkey Trail. From Run & Ride on Cannock Chase Enterprise Park. Good fun. Pretty swift. Not much stopping. Would like to do the rest of Monkey Trail sometime.

Running warm up/down 10:00 [3]

Thursday Mar 3, 2016 #

Running hills (Shropshire Fell Running) 45:00 [3]

Warm-UP over the Ercall, then 5*3mins up the Wrekin track, running back down in the 1 minutes rest to re-group. Good to get some proper hills in. Over a bit quick. Decent-ish. Managed to push on on the flat bits which was good. Maybe knees going at the end of the jog down off the top.

Wednesday Mar 2, 2016 #

Mountain Biking (Leicester City Centre) 15:00 [3]

No orienteering map of the University?

Tuesday Mar 1, 2016 #

Running (Telford AC) 18:00 [3]

6*3mins. 960-940 apart from the last one which was really slow. Legs not feeling great.

Running warm up/down 5:00 [3]

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