Training Log Archive: DuncanIn the 7 days ending Dec 2, 2012:
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Sunday Dec 2, 2012 #
Orienteering race (Bethecar Moor Junior Men) 1:35:10 [3] 14.3 km (6:39 / km) +500m 5:40 / km
Plan was to start steady and only start winding it up well on the way back. A few small mistakes early on in the open and very steady round the first half of the forest. Nixon was coming from behind and I wanted to catch Adam in front so pushed on from the butterfy. Were together for a bit but I put an effort in to get away. Tried going fast back to the finish but was wasn't reading ahead very well. Jonny beat me on almost every spilt and was 11m quicker overall - got some work to do.
Saturday Dec 1, 2012 #
Running 20:00 [3]
Bit of terrain technique running then some filming for bio-mechanical analysis.
Orienteering (Brathay Night Peg Relay) 40:00 [3] 5.5 km (7:16 / km)
Night-O peg relay with some pretty killer bonus legs. Alright, good at the start but lost it on my only bonus and was slow back to the finish. Cheers Adam for the headlamp.
Friday Nov 30, 2012 #
Strength & Conditioning 15:00 [3]
Thursday Nov 29, 2012 #
Strength & Conditioning 1:30:00 [3]
30 mins at Nina's then rode down to Coombe Dingle with John for another hour.
Cycle (Ride to/from CD) 19:00 [3]
Wednesday Nov 28, 2012 #
Cycle (Ride to/from Ashton Court) 15:00 [3] 4.0 mi (3:45 / mi)
Orienteering (UBOC Wednesday Training) 40:00 [3] 6.0 km (6:40 / km)
Hanging and collecting on the top of Ashton Court. Bit chilly.
Running (Leigh Woods run) 55:00 [3] 9.9 km (5:33 / km)
Ran from AC and dropped the bag near the huts. Down, up and down into the gorge at the southern end then along the towpath (for longer than expected) to the Ridge of Death. Flat along the top.
Note
Wanted this to be a hard week so I could have an easy one next week before the Tri-Counties XC but got a little cough :/
Tuesday Nov 27, 2012 #
7 PM
Running (Bridge Inn 5k) 17:01 [4] 5.0 km (3:24 / km)
Been feeling fit but just wanted a chance to put a marker down for the winter. Never enjoyed the Bridge Inn before (now called the Pomphrey Sports 5k) but did this time. The aim was to negative split to a sub-17. Very thin field at the front meant Steve Mitchell shot of from the start but it meant the group behind wasn't too fast. Was itching to 'go' before 1k had gone but held back until the footbridge. Second, third and me bunched together at the turn and passed them on the way up, thought I couldn't hold it but got a gap enough to have a stress-free gurn to the finish by myself. A little annoyed about the time (probably could have gone faster on the way out) but glad I enjoyed it. 2nd 17.01 +1.43. Previous best (x2) 17.50 summer '11.
Monday Nov 26, 2012 #
Running (UBOC Monday Night Run) 40:00 [3]
Easy from the WT into Clifton, across to the University and round to Roo Bar.
Strength & Conditioning (Rolling & Stretching) 20:00 [3]