Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Duncan

In the 7 days ending Nov 24, 2013:

activity	#	time	miles		km		+m
Running	5	2:50:00	6.4		10.3		260
Orienteering	2	2:10:20
Cycle	1	2:00:00	34.3	(3:30)	55.2	(2:10)	350
Commute	2	43:00	11.18	(3:51)	18.0	(2:23)
Warm-up/warm-down	1	15:00
Total	7	7:58:20	51.88		83.5		610

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Sunday Nov 24, 2013 #

Cycle (Ride to Dolebury Warren) 58:00 [3] 27.6 km (2:06 / km) +150m 2:03 / km

Casual two-up ride with Ali via the A370/Congresbury.

Orienteering 1:10:20 [3]

BOK Trot Black on Dolebury Warren in the Mendips.

Gotta be said wasn't massively enjoying the tussocks-gorse-bracken-marsh combo at the start but once we dropped off the top it was cool. Including the most risky BOK control I've had.

Felt alright most of the way with one major mistake apart from the mis-punch.

C • risky 4

Cycle (Tad tired back to Bristol) 1:02:00 [3] 27.6 km (2:15 / km) +200m 2:10 / km

C • good effort 2

Saturday Nov 23, 2013 #

9 AM

Running (Morning run) 35:00 [3]

Nice with the frost-melting sun round Kingsdown and Redland :-)

6 PM

Running (Evening run) 25:00 [3]

Up Whiteladies then a little explore on Durdham Park, round the Downs triangle and then slaloming down the wiggly route the west side of Whiteladies.

Friday Nov 22, 2013 #

Note
(rest day)

Thursday Nov 21, 2013 #

Running (To Parry's Lane and back) 25:00 [3] 6.3 km (3:58 / km) +60m 3:47 / km

Needed some more minutes so ran there. Back via Stoke Road for a little extra distance.

Running (Bristol & West) 15:00 [4] 4.0 km (3:45 / km) +200m 3:00 / km

9*hills from Shaplands to almost the top. Wanted a relaxed session so started steady and cranked it up. First three just to get into it then slightly faster each time. Jumped up too many gears for the third last but managed to do the final two at the same intensity.

Wednesday Nov 20, 2013 #

Commute (To/from Blaise Castle) 25:00 [3] 10.0 km (2:30 / km)

Doing turns on the front of the peleton on the way down. Back with Abi and Emma.

Orienteering (UBOC Wednesday Training) 1:00:00 [3]

At Blaise. Matt had been down and set almost everything out for us so we just turned up. Little jog then went out first on Attackpoints to hang a couple then do the rest, watched Kit take his time down the hill. A spot of collecting then out on map mem with Kit which was cool. Up the wall then down the beach grove, a loop around the castle, onto the ridge and down. Ripped my running shorts right open leaping past a stick which wasn't so handy. Caught the girls and dumped our controls on them. Some very efficient collecting meant we got back the same time as Adam B doing his.

Tuesday Nov 19, 2013 #

Note

Not really sure what's been happening with my training. Not much of it. Need to do some to grab that last BUCS spot.

7 PM

Commute (To/from Coombe Dingle) 18:00 [3] 8.0 km (2:15 / km)

Seriously cold hands. Managed to big-ring it all the way up Parry's Lane on the way back.

Running (Bristol & West) 20:00 [3]

2mins, 4*4mins, 2mins off 90s rests. Started off surprisingly good just behind Owain and Paddy, bit of a drop in the middle but got something back for the last 4' (where I think I passed Ben Westhenry) before a bit of a slow finish. A mixed session really, not sure what to take from it.

Warm-up/warm-down 15:00 [3]

^a new type of activity for me. Drills before, jog after.

Monday Nov 18, 2013 #

7 PM

Running (UBOC Monday Night Run) 50:00 [3]

Bit of an effort to intercept the group at the top of Pembroke, then round to the Bridge (across & back) and down through the Paragon to Hotwells. Along the waterfront to the new harbourside 'valley', across College Green, past my old house/Kit's new house, and up Horfield Road > Kingsdown Wine Vault for 2-for-1 pizzas.

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