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Training Log Archive: Duncan

In the 7 days ending Jul 14, 2013:

activity # timemileskm+m
  Cycle2 2:20:19 40.64(3:27) 65.4(2:09) 696
  Running3 1:29:55 11.79(7:37) 18.98(4:44) 455
  Fell Race1 40:23 3.67(11:01) 5.9(6:51) 555
  Orienteering1 28:53 3.73(7:45) 6.0(4:49)
  Commute2 28:00 6.4(4:22) 10.3(2:43) 100
  Total9 5:27:30 66.23(4:57) 106.58(3:04) 1806

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Sunday Jul 14, 2013 #

Note
(rest day)

Too many barbecues, not enough training.

Saturday Jul 13, 2013 #

10 AM

Cycle (Merthyr to Cwm Llwch) 58:47 [3] 27.5 km (2:08 / km) +391m 2:00 / km

Managed to dispach the 27k or so in an hour which I was pretty pleased with. Didn't really notice the climb too much.

Found out from the organiser afterwards that I wasn't the only one to have ridden there - some nutter had spent six hours riding all the way from Bristol!
12 PM

Fell Race (Pen-y-Fan Race) 40:23 [3] 5.9 km (6:51 / km) +555m 4:39 / km

Wasn't much of a race for me. Any form I might have had just melted away in the heat. Only just managed to get to the top ahead of Mike Warrick, first MV60, and a full 7 minutes down on the leaders... (24 v. 31 mins!).

But thankfully most fellrunners are pansies and managed to pull up 12 places on the descent for a respectable 5th position if not a respectable time (at all).

Was second on the descent going comfortably in 8.46 and fwiw I think a few orienteers could get close-ish to that 'unbelievable' 7 minute record with a bit of practice. Certainly to be the second fastest person ever according to the website database.

Didn't realise at the finish I was so high up and wondered where everyone had gone. Hugh Agglestone won, Felipe Jones was third. Some runner call Harold Wyber was second. [5th / 40.23 / +6.10].
3 PM

Cycle (Cwm Llwch to Abergavenny) 1:21:32 [3] 37.9 km (2:09 / km) +305m 2:04 / km

A much nicer ride than I was expecting. Managed to match the pace of the morning's ride although this was overall downhill but longer.

Turns out it was Abergavenny Festival of Cycling on this weekend, and there was a talk by Shane Sutton of British Cycling that night which sounded well good. Unfortunately it was in the ballroom of the Angel Hotel and included a 3 course meal in the ticket price. Wasn't really dressed or smelling so good for it so gave it a miss.

Friday Jul 12, 2013 #

Note
(rest day)

Should have got out and done something :-(

Thursday Jul 11, 2013 #

Commute (Ride to Stoke Lodge) 7:00 [3] 3.0 km (2:20 / km) +30m 2:13 / km

7 PM

Running (Bristol & West) 23:01 [3] 6.78 km (3:24 / km) +112m 3:08 / km

3 miles tempo around the perimeter followed by a break then 8*20s gently uphill sprints/strides.

Felt very comfortable at the front of the middle group. Did 16.21 which is about 3.29/km or a little under 17.30 for a 5k which was nice and surprising.

Got better and better through the sprints getting further each time. Probably increased the distance by about 20m+ from the first to the last. Around 135m on average I think.

Feeling alright. A few minutes warm-down.
8 PM

Commute 21:00 [3] 7.3 km (2:53 / km) +70m 2:45 / km

Scenic route back via the viewpoint.

Wednesday Jul 10, 2013 #

7 PM

Orienteering (Long Ashton summer series) 28:53 [3] 6.0 km (4:49 / km)

Medium course from the School, all to the south of the main road. A nice wooded sprint-style start but then quite a few dull routechoice legs in the middle. The housing estate at the far end was cool though. Started of very very slow but to my surprise managed to wind it up a bit by the end which was good.

Tuesday Jul 9, 2013 #

Running (Easy Route) 39:24 [3] 6.8 km (5:48 / km) +178m 5:07 / km

Really wasn't feeling up for Bristol & West so went for another attempt the the climb. There via Fairyland (which is apparently the name for the the gently sloped wooded bit) and the steep northern cliff path down. Took a straighter route with more holds and was comfortable looking around more, getting more confident. Ran round Circular Road to finish and on the way back bumped into the XC alumni crew having barbecue so stopped for a burger, perfect.

Monday Jul 8, 2013 #

Running (Downs-Gorge Run/Climb) 27:30 [3] 5.4 km (5:06 / km) +165m 4:25 / km

Across the Downs, down the gully (not really a fan of the surfacing they've done, but it seems to be breaking up nicely :) ) and up the climbers route. Down the tramway to the quarries for a proper solo attempt at Easy Route. First part fine, sorted my preferred line up the first tricky bit, the top slab took ages though. On a fairly diagonal line, got stuck twice, stuggling with crossing big bands. Met some of Chris' mates who skirted round under and to the left up a more exposed route.

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