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Training Log Archive: Duncan

In the 7 days ending Nov 11, 2012:

activity # timemileskm+m
  Running7 4:55:32 27.96 45.0 420
  Strength & Conditioning3 2:40:00
  Orienteering2 1:24:39 7.27(11:39) 11.7(7:14)
  Total10 9:00:11 35.23 56.7 420

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Sunday Nov 11, 2012 #

11 AM

Orienteering race (Kenfig Burrow, SBOC) 39:39 [3] 4.7 km (8:26 / km)

Not had any decent orienteering for while so we made the trip out to some welsh sand dunes.

Should have taken the path to 1 instead of an easier-to-read route. Was a bit surprised at the heavy running underfoot. With large parts of the area being submerged underwater I struggled towards 2 before finding a distictive looking ridge and got into normal 'sand dune navigation' mode which I managed to keep for the rest of the course. 3 required a big flood-induced detour but found it okay. Little hesitent in the circle to 4, 5 was fine but almost overshot 6 by not concentrating on the ground I'd covered. Took the lengthy round route to 7 but it didn't feel quick. 8 was easy, 9 looked obvious from 8 but wasn't so confident in the map come the control. 10, 11, 12 okay.

Not too bad really. Would have liked a bit more in the runnable northern part but felt the flooding added a good challenge. +21s on Marcus Pinker.

UBOC trip to the beach after for a swim.

Saturday Nov 10, 2012 #

10 AM

Running long (UBOC long run) 1:25:00 [3] 14.0 km (6:04 / km)

Good run from the Bridge out into Ashton Court, down the road and up through the deer park to Beggar Bush Lane. Across the road to Abbots Pool and into Leigh Woods via Abbots Leigh. Along the flat back to the Bridge.

Friday Nov 9, 2012 #

Running (Run to/from CD) 35:00 [3] 6.3 km (5:33 / km) +100m 5:09 / km

No one was there to let me into the gym so bit of a pointless run.

Strength & Conditioning (Stretching rolling squats) 25:00 [3]

Thursday Nov 8, 2012 #

Running (Pre-breakfast run) 33:00 [3] 5.4 km (6:07 / km) +100m 5:36 / km

Thought I'd try the twice a day thing again. Home, Pembroke Road, Zoo, Bridge Valley Rd, Portway, Zig-Zag Path (1'39''), Observatory, Clifton Cathedral, Home. Pre-breakfast ≠ early morning.
1 PM

Strength & Conditioning (Lunchtime re-hab) 45:00 [1]

Rolling + stretching with John and Abi etc.
7 PM

Running (BOK/UBOC Intervals) 2 [3]

4*4min on the Downs off two minutes. Consistent effort until the last one with a slow start and fast finish.

Wednesday Nov 7, 2012 #

8 AM

Running (Run to/from CD) 32:30 [3] 6.3 km (5:10 / km)

Left my keys last night so had a good excuse for an early morning run. Felt okay.
3 PM

Orienteering (UBOC Wednesday Training) 45:00 [3] 7.0 km (6:26 / km)

Hanging/collecting around the University & Cotham. The new guys are definitely getting better. Ali, Abi, Ingy, Dan, Chris.

Tuesday Nov 6, 2012 #

Running (Tempo to Coombe Dingle) 15:00 [4] 3.0 km (5:00 / km)

Fast.

Running (B&W Intervals) 25:00 [4]

Not sure how far but the reps were about 9'03'', 6.5, 1'48'', 6.7. Better than I was expecting after a couple of weeks away. 2nd in the group. Followed Steve Mitchell when he overtook for a bit of fun.

Running (Run back from CD) 20:00 [3] 3.0 km (6:40 / km)

Medium

Monday Nov 5, 2012 #

Strength & Conditioning (S&C) 1:30:00 [3]

Borrowed a bike and road down. Dave wasn't there so we just did the usual squat/bridge/plank/press-up routine.

Running (UBOC Monday Night Run) 50:00 [3] 7.0 km (7:09 / km) +220m 6:10 / km

WT, Redland Road, Freemantle Square (happened upon a firework display which was cool but almost got hit by falling stakes on the exit), along and round Dove Street, Marlborough St, up Marlborough Hill (thanks Charlotte), St Micheal's Church, up to the top of Brandon Hill, Constitution Hill, Caledonia Place, Observatory. Disappointing view of fireworks so went to the pub pretty quick.

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