Training Log Archive: DuncanIn the 7 days ending Jun 7, 2012:
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Thursday Jun 7, 2012 #
2 PM
Strength & Conditioning (Lunchtime Rehab) 1:20:00 [2]
Streching, rolling, clam-ing, core-ing
7 PM
Running (There and back to CD) 1:10:00 [1] 10.0 km (7:00 / km) +160m 6:29 / km
Medium there, jog/walk back.
Running (B&W Reps at Coombe Dingle) 11:00 [4] 3.6 km (3:03 / km) +18m 2:59 / km
6x600m off 90s rest. Tried not to push too hard in the early ones because I wanted to make sure I finished the session properly. Got to run with Felix for the first time, I think I was a bit annoying sitting on his shoulder for most of them until he got promoted to the 700m group for the last two. Supposed to do 7 but my knee was feeling it a bit.
1.53
1.52
1.47
1.48
1.51
1.49
1.53
1.52
1.47
1.48
1.51
1.49
Wednesday Jun 6, 2012 #
8 PM
Running (Windmill Hill reps) 45:00 [3] 6.0 km (7:30 / km) +110m 6:52 / km
Post exams run over the other side of the River.
Out past St. Mary Redcliffe, across the new cut, along the back streets, under the railway and up the right-hand side of the church to the top of Windmill Hill. Did five short reps c45s up the north-eastern face to get my lungs working again! Got faster as I went through and wasn't feeling that bad considering the lack of training during exams but I didn't push too hard with B&W tomorrow. Back via the Redcliffe housing blocks which have even more orienteering potential than I first realised. The knee was fine on the grass but it's definitely the tarmac which starts it hurting, might start the Brandon Hill reps soon. Just under a month until JWOC (and to get the Downs mapped).
Out past St. Mary Redcliffe, across the new cut, along the back streets, under the railway and up the right-hand side of the church to the top of Windmill Hill. Did five short reps c45s up the north-eastern face to get my lungs working again! Got faster as I went through and wasn't feeling that bad considering the lack of training during exams but I didn't push too hard with B&W tomorrow. Back via the Redcliffe housing blocks which have even more orienteering potential than I first realised. The knee was fine on the grass but it's definitely the tarmac which starts it hurting, might start the Brandon Hill reps soon. Just under a month until JWOC (and to get the Downs mapped).
Tuesday Jun 5, 2012 #
Note
Revision - exam Wednesday.
Monday Jun 4, 2012 #
7 PM
Running (Jubilee Run) 1:00:00 [2] 11.0 km (5:27 / km) +250m 4:54 / km
Wanted to see what all the fuss was about.
Hard up to Blackboy Hill via Woodland Road then slow across to the far side of the Downs. Lots of hot air balloons and people about, stopped in a portaloo for a break. Came back through the woods along the edge of the gorge to the observatory. They were loving it in Clifton of course, ran through their streetparty, managed not to knock any wine out of anyone's hand. Thought I'd find another in Cliftonwood as they seem to be always having them but not today it seems. Up Brandon Hill, Cabot Tower then down round Millennium Square and across College Green to finish.
Hard up to Blackboy Hill via Woodland Road then slow across to the far side of the Downs. Lots of hot air balloons and people about, stopped in a portaloo for a break. Came back through the woods along the edge of the gorge to the observatory. They were loving it in Clifton of course, ran through their streetparty, managed not to knock any wine out of anyone's hand. Thought I'd find another in Cliftonwood as they seem to be always having them but not today it seems. Up Brandon Hill, Cabot Tower then down round Millennium Square and across College Green to finish.
Friday Jun 1, 2012 #
1 PM
Strength & Conditioning (Stretching and rolling) 25:00 [1]
5 PM
Orienteering (Bristol University test r) 27:57 [4] *** 6.5 km (4:18 / km) +100m 4:00 / km
spiked:26/28c
Bristol University Urban Race after the event test run. Had a go at the long course - very physical!
Little bit hesitant the first time in High Kingsdown but the rest of it was map memory. Couldn't get the the high-level walkway to 16 as the roller door was closed so had to go in round the back. Also Bristol Grammar School had some locked gates so jogged round the edge for that part.
Just under 28 minutes which is about 3'30'' faster than the time Geoff Ellis got who made quite a few big mistakes, maybe add on a little time for BGS but not much, might have expected a bit more. Hard to tell if it was any good when you know the course. Didn't win all that many legs - splits here: http://connect.garmin.com/splits/184392948.
Thoughts on the course: Probably should have kept my original planning for High Kingsdown as no. 4 was a bit too simple. The streets were a bit boring but perhaps not so much if you were planning routes for the first time. 13 was pretty tough - want to try running the left-hand route with less climb as it could be quite close. Dropped back down to the road to 23, not sure there's much difference. Also the 3rd last control would have been better right on the S side of the church. Overall: don't sacrifice hard execution for routechoice.
Little bit hesitant the first time in High Kingsdown but the rest of it was map memory. Couldn't get the the high-level walkway to 16 as the roller door was closed so had to go in round the back. Also Bristol Grammar School had some locked gates so jogged round the edge for that part.
Just under 28 minutes which is about 3'30'' faster than the time Geoff Ellis got who made quite a few big mistakes, maybe add on a little time for BGS but not much, might have expected a bit more. Hard to tell if it was any good when you know the course. Didn't win all that many legs - splits here: http://connect.garmin.com/splits/184392948.
Thoughts on the course: Probably should have kept my original planning for High Kingsdown as no. 4 was a bit too simple. The streets were a bit boring but perhaps not so much if you were planning routes for the first time. 13 was pretty tough - want to try running the left-hand route with less climb as it could be quite close. Dropped back down to the road to 23, not sure there's much difference. Also the 3rd last control would have been better right on the S side of the church. Overall: don't sacrifice hard execution for routechoice.