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Training Log Archive: Duncan

In the 7 days ending Jul 7, 2013:

activity # timemileskm+m
  Running2 1:22:39 9.71(8:31) 15.63(5:17) 239
  Commute2 53:00
  Fell Race1 22:28 3.6(6:14) 5.8(3:52) 142
  Total4 2:38:07 13.32 21.43 381

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Thursday Jul 4, 2013 #

Running (Medium hilly run) 1:08:53 [3] 11.2 km (6:09 / km) +239m 5:33 / km

Had only one aim on this run, sorry Keith ;-). Nah was a good medium run. Down and up the goat gully a few times then down the tramway to the quarries (where I almost got garroted by by a bramble). Tried out 'Easy Route' again to get out of the gorge but solo this time. Got up the first 2/3 with only a couple of bits where I was unsure of myself. Bottled it on the final slab and took a rather spikey escape route instead.

Along the woods, up past the Observatory and across the bridge to Leigh Woods. Down Nightingale Valley and back up through the first railway bridge path to the fort. Pretty much straight across NGV to North Road re-discovering a line I found in first year and a big cave too. Back home fairly standard route. Really enjoyable if stoppy, but felt nice and explosive on some of the climbs.

Tuesday Jul 2, 2013 #

Commute (To/from Coombe Dingle) 18:00 [3]

Running intervals (Bristol & West) 13:46 [4] 4.43 km (3:06 / km)

Fairly short session which was probably the right thing; 7*630m off c.1.40. Nice and consistent session and comfortable for the most part. Had a nice tight group of three which pushed on on the later reps. Little cold.

2.06, 1.59, 1.59, 1.59, 1.57, 1.55, 1.51.

Starting to feel good again (taking longer than I'd expect).

Realised that any time saved by wearing spikes on the way to training is totally negated by the fact you can't go to Sainsbury's on the way back.

Monday Jul 1, 2013 #

Fell Race (Blaise Blazer) 22:28 [3] 5.8 km (3:52 / km) +142m 3:27 / km

More of a multi-terrain race. No Felix or Adam but Tim and Stu Lynch were there.

Set off nicely with the main aim of not starting too fast, which I executed perfectly. Was nice and competitive with about five of us close together down and up the hairpins. Just stayed on Tim's shoulder along the road but wanted to be in front for the little descent into the field so we had a little fun sprint-off. Was feeling good so put a little spurt on through the grass to test us out.

Wasn't too sure where a good place to try and make a break would be as I knew the run through the main field and the final climb were long enough for a counter-attack. Stayed together along the bottom. Tim didn't sound comfortable and broke going up dynamite so I put some extra effort on the final part to make the most of the situation. Felt quite good round the field and along the wooded traversing track if a little slower through the main field and up the last climb but had enough of a gap for the win (known from looking round a lot). [1st / 22.28 / -24s]

Really good fun head-to-head race. A PB and the fastest time since 2011. Sub-22 would be good target for next time. Might have a go at the Parkrun at the weekend.
7 PM

Commute (To/from Blaise Castle) 35:00 [3]

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