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Training Log Archive: Duncan

In the 31 days ending Mar 31, 2017:

activity	#	time	miles	km	+m
Running	21	12:46:13	51.57	83.0	1038
Cycle	3	6:39:00	97.12	156.3	155
Orienteering	7	4:32:22	20.44	32.9	855
Commute	5	1:45:27
Strength & Conditioning	4	55:00
Mountain Biking	1	40:00
Bouldering	1	10:00
Total	28	27:28:02	169.14	272.2	2048

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Thursday Mar 30, 2017 #

Running warm up/down 10:00 [3]

Orienteering (Langford Campus Sprint) 12:40 [3]

Running warm up/down 10:00 [3]

Wednesday Mar 29, 2017 #

Orienteering (O-jog round Sutton Park) 56:00 [3] 9.6 km (5:50 / km) +120m 5:29 / km

Tuesday Mar 28, 2017 #

Running warm up/down 10:00 [3]

Running (Birchfield) 30:00 [3]

4*400m off a minute [3mins] 4*800m off two minutes [3mins] 4*400m off a minute. 2*200m. Jogs in the rest.
First fours a bit under 70. Shortened 8s were hard and progressively getting quite slow. Final fours okay but tired. Took a lot out of me.

Running warm up/down 10:00 [3]

Sunday Mar 26, 2017 #

Running warm up/down (Made my start) 15:00 [3]

Orienteering (Midland Champs Bentley) 37:35 [3] 6.4 km (5:52 / km) +205m 5:04 / km

On the startline I wasn't really sure how I would race it as legs were still feeling sluggish. Decided I may as well start as I would normally for a good middle race and see what happened. Which the splits seem to say worked alright! Navigated round the first few (apart from 5) and then from 6 on it was a lot of compass and errors were made (7, 17, 23) when I didn't use it strongly enough. Towards the end wasn't focusing on visualising the full length of each leg which lost me a bit of time a few times, I was running really well however.

Overall pleased that it turned out well, would have liked to have been nearer the front of the pack rather than in the middle, which I could have easily done if I'd been stricter with myself towards the end.

Running warm up/down 25:00 [3]

Saturday Mar 25, 2017 #

Running warm up/down (Jog + drills) 15:00 [3]

Running race (Midland Road Relays Long) 31:30 [3] 8.3 km (3:48 / km) +75m 3:38 / km

Felt really good at the start, the incline was no problem and was in a good group along the top. Got a terrible stitch on the out leg and was off the back of the group and then didn't have anything on the way back. Kept ahead of a couple into the finish but not a great performance. Slower and faster than previous efforts though I think the start has been tweaked.

Running warm up/down 15:00 [3]

7 PM

Running 19:00 [3] 3.5 km (5:26 / km) +25m 5:14 / km

Steady down to and around the park with Abi.

Friday Mar 24, 2017 #

Mountain Biking (Exploring near home) 40:00 [3]

Found 1 bike jump.

Thursday Mar 23, 2017 #

Running (Rea Valley Run) 59:43 [3] 12.7 km (4:42 / km) +111m 4:30 / km

Wednesday Mar 22, 2017 #

Strength & Conditioning (Stretching) 30:00 [3]

Running (Annoyed Park Hills) 1:04:00 [4] 11.4 km (5:37 / km) +140m 5:17 / km

Left work early and was all psyched for Birchfield session but pulled up to get changed and hadn't brought my kit. Very annoyed. Went home and did some overdue stretching then 10 x Park Hill followed by a few short sprints.

Tuesday Mar 21, 2017 #

Running (Sherbrook Valley) 1:20:00 [3] 14.0 km (5:43 / km)

Had printed a few maps but had nothing covering near where I parked so it took a while to get onto a map and then relocate on it. Some o-ing and some running. Felt decent at times.

Sunday Mar 19, 2017 #

Running warm up/down 20:00 [3]

Orienteering (BUCS Relay 2nd Leg) 34:00 [3]

Team of Smithard, Birtwistle, Mitchell. Think I got a few places at the start and saw the lead at one point without realising it, but messed up 9 & 10 and was spent going up to 11.

Saturday Mar 18, 2017 #

Running warm up/down (Round the park + drills) 20:00 [3]

10 AM

Running intervals (Birchfield Harriers) 25:00 [3]

Supposed to be 10 * ~800m on grass. I cut 3 in half and got a headstart on the last one. Good to be off the back instead of off the front. Good group.

Running intervals (Sprints / strides) 2:00 [3]

Running warm up/down (Round the park) 15:00 [3]

3 PM

Running (Warm-up with Schminty) 15:00 [3]

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

Orienteering (Park Hall Sprint) 15:00 [3]

Friday Mar 17, 2017 #

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

Thursday Mar 16, 2017 #

Running (Birchfield marathon group) 57:00 [3] 13.3 km (4:17 / km) +121m 4:06 / km

Round dirty Birmingham streets.

Wednesday Mar 15, 2017 #

Running (Dovedale) 1:18:00 [3] 12.3 km (6:20 / km) +466m 5:20 / km

Slow/chilled run where Pete was yesterday as it sounded very nice! Was but got there a bit late so ended in the dark. Over Thorpe Cloud, up the valley to Milldale and back exactly the same way.

Tuesday Mar 14, 2017 #

Commute 30:00 [3]

Monday Mar 13, 2017 #

Commute (To Edgbaston) 15:00 [3]

Cycle (Pootle round the res) 15:00 [3]

Commute (Effort back home) 10:27 [3]

Running (Balmy evening run) 45:00 [3]

Sunday Mar 12, 2017 #

Running warm up/down 10:00 [3]

Orienteering (CSC Qualifier Park Hall) 55:23 [3] 8.1 km (6:50 / km) +215m 6:02 / km

Did cross country in the autumn so knew roughly what to expect. Legs just quite tired from probably too much cycling and not enough running or sleep. Couldn't make much sense of 14 and 15. Put some effort in at the end.

Running warm up/down 15:00 [3]

With Willy, getting jealous of his Mediterranean orienteering tales.

Commute (To the shops) 20:00 [3]

My first bike > car > road incident.

Saturday Mar 11, 2017 #

Cycle (Home to Coventry) 1:07:00 [3] 30.3 km (2:13 / km) +155m 2:09 / km

Running 10:00 [3]

Cycle (Cov to Stratford via Leam) 1:45:00 [3] 40.0 km (2:38 / km)

Friday Mar 10, 2017 #

Running (Morning Run) 10:00 [3]

Bouldering 10:00 [3]

Thursday Mar 9, 2017 #

Running (Brocton Coppice) 30:00 [3] 5.0 km (6:00 / km) +100m 5:27 / km

Nice short evening run on a quiet part of the Chase.

Wednesday Mar 8, 2017 #

Commute 20:00 [3]

Strength & Conditioning 10:00 [3]

Tuesday Mar 7, 2017 #

Commute 10:00 [3]

Sunday Mar 5, 2017 #

Cycle (Somerset A-road Tour) 3:32:00 [3] 86.0 km (2:28 / km)

Saturday Mar 4, 2017 #

Running (Warm-up and big dipper) 10:00 [3]

Caught hook, line and sinker in Ben's pre-race tire-the-opposition-out trap.

Orienteering (Welsh Champs Merthyr Mawr) 1:01:44 [3] 8.8 km (7:01 / km) +315m 5:57 / km

Got way over-excited in the new woods and ran too fast without reading my map. Slow to 8. Caught by Eddie on the way to 9. I could not run at all fast in the open but got ahead of Eddie again and reeled in Grey. Focused more on navigation. Good run out but think the course could have made more of the tricky bits.

Friday Mar 3, 2017 #

Running (Langford loop) 10:00 [3] 2.5 km (4:00 / km)

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