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Training Log Archive: Duncan

In the 7 days ending Jul 1, 2012:

activity # timemileskm+m
  Running8 6:50:00 42.69(9:36) 68.7(5:58) 1160
  Commute3 1:50:00 20.51(5:22) 33.0(3:20) 220
  Total9 8:40:00 63.19(8:14) 101.7(5:07) 1380

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Sunday Jul 1, 2012 #

9 PM

Running (Jog/walk to/from Ashton C) 50:00 [2] 7.5 km (6:40 / km) +80m 6:20 / km

10 PM

Running long (Ashton Court long run) 1:20:00 [4] 15.0 km (5:20 / km) +350m 4:47 / km

Wiggly hilly route around the grass of Ashton Court. Best paced long run probably ever, feeling good.

Saturday Jun 30, 2012 #

9 AM

Running intervals (Brandon Hill Reps) 30:00 [4] 4.0 km (7:30 / km) +280m 5:33 / km

Have realised I've had a distinct lack of hills in my running recently. So did a few runs up Brandon with walk-run-walk back down. 4 from the primary school to the top plus the final one from Jacobs Wells Road roundabout to the top of the tower. Scared I might get carried away.
8 PM

Running (Downs) 35:00 [3] 8.0 km (4:23 / km) +100m 4:07 / km

Jog/walk to/from Downs mapping with a run round before I came back.

Friday Jun 29, 2012 #

9 PM

Commute (Ride to/from Leigh Woods) 30:00 [3] 9.0 km (3:20 / km)

10 PM

Running (Leigh Woods terrain tempo) 1:10:00 [4] 9.0 km (7:47 / km) +250m 6:50 / km

Okay not really a tempo. Started off on the flat top bit just running fast through the woods which was fun. Short shorts and short socks for extra toughness factor although I did get some ticks, one of which was so large I assumed it was a scab until I looked closer! Then went along hill doing a few down-and-ups into the gorge including the Ridge of Death and found a new line down though one of the quarries until the top end. Flat back very slowly along the top so as not to over do it, but got disorientated on the paths (standard) and ended up back near the gorge, not my bike.

Thursday Jun 28, 2012 #

7 PM

Commute (To/from Coombe Dingle) 35:00 [4] 10.0 km (3:30 / km) +100m 3:20 / km

Felt the best I ever have on the bike. Whiteladies Black Boy hill flew by, overtook some lycra'd up roadie on the way back.

Running (B&W Reps at Coombe Dingle) 25:00 [5] 7.2 km (3:28 / km)

3 x (1300, 700, 400) with jog recovery back to start. Not sure what times.

Nice tough session - wanted to make it a good one. Did the first three at a good pace, perhaps a little to fast. On the second 13 I wasn't feeling that good and had to skip the 7 to sort myself out. Got back on it for the last four and managed to reach max effort for the first time in many months. Feeling better; one or two more sessions before JWOC and all should be sorted.

Tuesday Jun 26, 2012 #

7 PM

Commute (Ride to/from Blaise) 45:00 [3] 14.0 km (3:13 / km) +120m 3:05 / km

Headed down to Coombe Dingle but no one was there presumably because of the Bridge Inn so continued on to Blaise Castle.

Running (Blaise run-jog-walk-run) 1:00:00 [3] 7.0 km (8:34 / km) +100m 8:00 / km

Stashed my bike somewhere in the valley set off on a dismal run round a wet and muddy Blaise Castle. Headed up to the northern field but was not feeling it at all and ended up just walking quite a lot, perhaps still recovering from Saturday but that was a while ago now although I did have a little cough, really just making excuses. Poked round Blaise hamlet, out through the tunnel at the back of the church and across the river to the southern side. Along the field to the tarmac bend in the Blaize Blazer that really should be cut then up the road and off at the hairpin to scramble up the the top of the gorge. Started to feel good so did a number of reps along various sections of the path which were nice and muddy and twisty. Found myself on the golf course. Dropped down at the western end and straight back up the same way, along a bit and down back to my bike though that nice white sweep.

Monday Jun 25, 2012 #

Running (Easy Leigh Woods) 1:00:00 [3] 11.0 km (5:27 / km)

Jog up the the Suspension Bridge and met up with Mark and Paul for a nice evening run round Leigh.

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