Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Duncan

In the 7 days ending Jun 9, 2013:

activity	#	time	miles		km		+m
Running	6	3:14:26	20.22		32.54		613
Orienteering	1	30:57	3.73	(8:18)	6.0	(5:10)	114	5 /	19c	26%
Commute	1	17:00	4.35	(3:55)	7.0	(2:26)	90
Cycle	2	16:00
Strength & Conditioning	1	5:00
Total	8	4:23:23	28.3		45.54		817	5 /	19c	26%

1:45

0:00

» now

Sunday Jun 9, 2013 #

Running (Effort round Nth. Clifton) 8:06 [3] 2.16 km (3:45 / km) +40m 3:26 / km

Thursday Jun 6, 2013 #

7 PM

Commute (To/from Coombe Dingle) 17:00 [3] 7.0 km (2:26 / km) +90m 2:17 / km

Running (Bristol & West) 16:50 [4] 5.48 km (3:04 / km)

First half-decent session I've managed to pull out in a while so pretty happy.

2*(1200, 600, 340) +1200m off some rest.

3.54, 1.51, 0.56
3.47, 1.44, 0.54
3.44

Legs were feeling pretty heavy at the start from the last couple of days but that seemed to wear off. Tagged onto the back fast guys coming through on the last set and paced Owain home on the final rep. Wished I'd done the longer version of the short reps. Feeling good, just need to do a full session of fast.

Running (Warm down) 7:00 [3] 1.5 km (4:40 / km)

Wednesday Jun 5, 2013 #

10 AM

Running (Morning run) 17:40 [3] 4.0 km (4:25 / km) +45m 4:11 / km

Downs triangle+

Cycle (razzing) 10:00 [3]

6 PM

Running (Run to AC with Matt) 20:00 [3]

Orienteering race (Ashton Court Summer Serie) 30:57 [4] 6.0 km (5:10 / km) +114m 4:43 / km
spiked:5/19c

Pushed fairly hard. Not very smooth though 7-8-9-10 but the rest of it was mostly fine. Maybe the middle gate could have been the quickest route to 16? Tried out Quickroute for the first time; don't know whether the mis-matching is due to a cheap GPS, to be expected, or any other reason!

C • Or any other reason 1

Running (Back, feeling weak) 26:50 [3] 4.3 km (6:14 / km) +120m 5:29 / km

Tuesday Jun 4, 2013 #

Running hills (Downs Gully reps) 37:00 [3] 6.2 km (5:58 / km) +279m 4:52 / km

Bristol & West looked boring and the Whitehall session looked fast so I did some hills instead. The effort did sort of start with a downhill then c.2mins 280m/55m up the Gully, jog through the woods/along the road to restart. Was going to do five but the times were seriously slowing so stopped at four.

1.02, 1.00, 1.xx, 1.02 on the downs (steps to turn)
1.54, 1.58, 2.02, 2.15 on the ups (turn to gate)

Monday Jun 3, 2013 #

Strength & Conditioning (Rolling) 5:00 [3]

7 PM

Running (UBOC Monday run) 1:01:00 [3] 8.9 km (6:51 / km) +129m 6:23 / km

Nice easy run out through Hollybush Lane and then chancing it round Stoke Bishop until we got to Bishops Knoll and explored the secret garden (mapped?). Along the portway, up the gully, across the Downs and down Hampton Road > The Green Man. Didn't serve food so transferred to the White Bear.