Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Duncan

In the 31 days ending May 31, 2016:

activity	#	time	miles	km	+m
Running	12	7:04:39	5.59	9.0	40
Orienteering	5	3:57:48	20.26	32.6	700
Mountain Biking	2	1:10:00
Fell Race	1	26:02
Cycle	1	25:00
Swimming	2	18:00
Strength & Conditioning	1	10:00
Total	18	13:31:29	25.85	41.6	740

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Tuesday May 31, 2016 #

Running warm up/down 5:00 [3]

Running intervals (Telford AC) 15:00 [3]

6 * 800m off plenty of rest. Despite not realising it was intervals in the morning I got well psyched up for it. But clearly was pretty tired from the weekend and was low on speed. Running 1'29"s-1'23" behind Jonathan Hockey.

Running warm up/down 10:00 [3]

Monday May 30, 2016 #

Running warm up/down 1:00 [3]

Orienteering race (Tamar Triple Mt Edgecumbe) 39:59 [3] 5.8 km (6:54 / km) +300m 5:29 / km

Went out fast and twisted my R ankle leaving number 2, was hard but didn't hurt too much. Didn't spike #3. Was feeling the fast start to 6 and wasn't thinking fully about the legs so drifted off 6, 7, 9 losing a few seconds. Lost minutes at 11. From there was just running more slowly and a bit un-smooth. Ran to a carrier bag and a different knoll by some green at 18 and dived off the wrong path at 19. Gone by the fields at the end.

More fitness reqd.

Mountain Biking (Haldon Forest Red) 45:00 [3]

With Abi round the easy red. Went sometime in first year with the bike club.

Running 17:00 [3]

In the evening checking on the ankle.

Sunday May 29, 2016 #

Orienteering race (Tamar Triple Davidstow Mo) 1:20:00 [3] 13.9 km (5:45 / km) +255m 5:16 / km

Not really fit enough. Nice run but tame orienteering.

Swimming (Whitsand Bay) 15:00 [3]

Cycle 25:00 [3]

From the campsite to Rame Head and back

Saturday May 28, 2016 #

Running warm up/down 15:00 [3]

Orienteering race (Tamar Triple Plymouth Urb) 46:49 [3] 7.0 km (6:41 / km) +145m 6:04 / km

Steady, not fussed, went fast when it was fun to (keeping ahead of Ben). Funky but cool course/area/map.

Friday May 27, 2016 #

Mountain Biking (Cheddleton Heath) 25:00 [3]

Wednesday May 25, 2016 #

7 PM

Fell Race (Batch Bash) 26:02 [4]

Was pushed for it by a couple of people and was second at one point but got the win. Challenging course - you know you've done a proper race after finishing. Faff at the start trying find a whistle I didn't have so not ideal prep.

Tuesday May 24, 2016 #

Running (Telford AC) 20:00 [4]

Forgot my shorts so was late. 4min, 3min, 600m, 400m, 200m, warm-down. Getting some speed, probably still no endurance. Fell race tomorrow. Committed to a 1500m the weekend after next!

Monday May 23, 2016 #

Running (Telford AC Town Park) 1:00:00 [3]

Felt better by the end. Rob, Claire, Jamie, John.

Sunday May 22, 2016 #

Running hills (Batch Bash recce) 45:00 [3]

Nice day for it with Will and Emma (who won Cader Idris yesterday). Will was showing us where to go but he didn't really know where he was going, I think we roughly followed the course. We got the last hill right at least. Good times. Felt slightly decent for bits of it, hopefully more bits will feel decent come Wednesday.

Running hills (More Long Mynd running) 45:00 [3]

By myself up The Batch and out onto the top heading south-west to drop into Carding Mill. Down there via some nice high level paths taking in the little reservoir. Round the two spurs back to All Stretton.

Saturday May 21, 2016 #

Note
(rest day)

Really not running very well at the moment. Just feel tired.

Friday May 20, 2016 #

Note

Walked up the Wrekin

Thursday May 19, 2016 #

Running (Gentleshaw Moor) 45:00 [3]

What a great little place / near Cannock Chase. A loop round the edge and then a loop in the middle. Actually pretty big and disorientating.

Wednesday May 18, 2016 #

Running warm up/down 5:00 [3]

Running race (Phoenix 5k) 17:34 [3] 5.0 km (3:31 / km) +40m 3:23 / km

First two laps good, last lap bad. Poor sleep, no warm-up, biscuits for lunch so not ideal lead-up.

C • My equal pb course that. 5

Tuesday May 17, 2016 #

Orienteering (WCH - Severn Springs) 35:00 [3]

Nice, rough orienteering, slow. Worth going.

Monday May 16, 2016 #

1 PM

Running (Shifnal lunchtime run) 25:00 [3]

Round the motorway loop.

6 PM

Running 7:00 [3]

Running tempo 20:00 [3]

Running 15:00 [3]

Strength & Conditioning (Stretching) 10:00 [3]

Friday May 13, 2016 #

Swimming (Llastres) 3:00 [3]

Wednesday May 11, 2016 #

Note

In Asturias, Spain this week. Walked from Bulnes to Sotres this day in the Picos de Europa.

Wednesday May 4, 2016 #

Orienteering (OD Coombe Abbey Park) 36:00 [3] 5.9 km (6:06 / km)

West Midlands summer orienteering begins, with a slow jog round in the sunshine. Shame the more formal gardens were out of bounds.

Tuesday May 3, 2016 #

Running warm up/down 15:00 [3]

Running (Telford AC) 12:05 [3] 4.0 km (3:01 / km)

6 * 800m, but due to weakness I didn't complete the fifth. 400m in 69-71 finishing in 2.25-26. 2.23 on the last one. Had too much to eat during the day so wasn't feeling ideal beforehand but was pleased with how it went considering.

Monday May 2, 2016 #

Running 30:00 [3]

Round Madeley: Park Lane, Woodside, Wrekin View, St. Michael's Church, home.

Sunday May 1, 2016 #

Note

Twisted both ankles a little bit on Saturday, right ankle not so happy.

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