Training Log Archive: DuncanIn the 7 days ending Jun 10, 2012:
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Sunday Jun 10, 2012 #
10 AM
Mountain Biking (Warm up lap) 30:00 [2] 3.7 km (8:06 / km) +75m 7:22 / km
Short lap to get in the mood.
11 AM
Mountain Biking race (BUCS mtb XC Sport race) 1:23:00 [4] 17.7 km (4:41 / km) +370m 4:15 / km
BUCS cross country mountain bike Sport race (not the real Champs, the Europa league version). Birchall Golf Club, Chesterfield.
Did the race last year but was quite far down so wasn't expecting much although there was a smaller field. Average start but took a cheeky line around the first corner to move up a few. We had a good Bristol group together on the first hill but ran away on one of the muddy get-off-and-push climbs. Took the guy in second place at the top of the hill but the leader was well ahead and I never saw him again. Steady pace on the flat and descent not wanting to blow up and lose time so the last three laps were surprisingly consistent. Bristol got the first team prize.
Did the race last year but was quite far down so wasn't expecting much although there was a smaller field. Average start but took a cheeky line around the first corner to move up a few. We had a good Bristol group together on the first hill but ran away on one of the muddy get-off-and-push climbs. Took the guy in second place at the top of the hill but the leader was well ahead and I never saw him again. Steady pace on the flat and descent not wanting to blow up and lose time so the last three laps were surprisingly consistent. Bristol got the first team prize.
Saturday Jun 9, 2012 #
9 AM
Commute (Ride to/from Parkrun) 25:00 [2] 8.5 km (2:56 / km) +50m 2:51 / km
Remembered quite late that I'd said I was going so was pretty rushed getting ready, they were late so it was alright in the end. Didn't want to run on the tarmac so riding was good.
Running race (Ashton Court Parkrun) 19:39 [3] 5.0 km (3:56 / km) +120m 3:31 / km
Wasn't listening during the briefing so it was a good job Richard told us the course had changed, might have looked a bit silly otherwise.
Didn't know how hard I was going to push it with my knee seeing as it was up and down a tarmac hill (twice). Was happy to be behind Tim and pushed on a little near the steeper parts of the climbs but took it very easy on the descents so people pulled ahead. The knee was fine the whole way apart from the very beginning. 5th.
Didn't know how hard I was going to push it with my knee seeing as it was up and down a tarmac hill (twice). Was happy to be behind Tim and pushed on a little near the steeper parts of the climbs but took it very easy on the descents so people pulled ahead. The knee was fine the whole way apart from the very beginning. 5th.
9 PM
Mountain Biking (BUCS mtb XC test lap) 35:00 [3] 4.8 km (7:17 / km) +100m 6:36 / km
Little test ride before Sunday's race. Nice and natural old school course with mud and roots.
Friday Jun 8, 2012 #
5 PM
Note
Thought a rest day would be good for the knee. Chat with Dave Rowland about S&C up till JWOC and aims for the future.
6 PM
Mapping (Downs mapping) 1:30:00 [1] 6.5 km (13:51 / km) +160m 12:20 / km
Walking round the woods with the GPS to see if it would help get the paths into OCAD which seems to be a bit of a faff, might work better in then winter when the trees don't have any leaves on. Not the best time of night for it...
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.