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Training Log Archive: Duncan

In the 7 days ending Dec 8, 2013:

activity # timemileskm+m
  Orienteering4 3:34:18 14.04 22.6 480
  Running3 1:28:24 3.11 5.0 100
  Commute2 1:25:00
  Strength & Conditioning3 1:00:00
  Total10 7:27:42 17.15 27.6 580

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Sunday Dec 8, 2013 #

Orienteering race (Busketts Lawn New Forest) 1:01:45 [3] 10.0 km (6:11 / km) +40m 6:03 / km

Also really good fun. Advanced through the start box a bit faster than I should have so wasn't really settled at the start. Bit iffy to #1 and then took one of the unmapped ditches to 2, couldn't find it, and didn't bail to the ride quick enough to have another go. Don't know why but just really struggle to get to #3 quickly.

Started to feel good on the way to 4 and bearings were good through 5-6. Was going okay to seven then followed Scott Collier way off to the right. Hit the fence and thought I was just to the left of the control, so ran to the right, but was actually to the right of it already and just ran further away.

Tried not to let that bother me for the rest of the course even though it was a large chunk of time. Okay to 8 and 9 and 10. Bit wobbly and wavy to 11 and 12, not getting the best lines. Tripped and lost a bit of 'go' to no. thirteen but tried to push on to 14 & 15 but not fully smooth. Just tried to get back through to the finish from there without any annoying time-losses but went to the wrong last control first.

Super good fun. Wish I'd got into it sooner though (and not got distracted to #7).

Saturday Dec 7, 2013 #

Commute (To/from Parkrun) 20:00 [3]

There over the lovely bridge.
9 AM

Running race (Ashton Court Parkrun) 17:24 [3] 5.0 km (3:29 / km) +100m 3:10 / km

After some more race practice. Wasn't anyone there I recognised but there were a few Clevedon AC guys about. Set off at the front with some breathing behind. Kept a really nice even pace all way round, nice up the first hill, had a bit of pressure up the gravel track but made an effort to stay in front. Only slightly made any ground on the plateaux chasing down Keith Brackstone but a little more on the way back. Got caught on the little tarmac rise but then was more of a battle with myself to keep forward and actually try to run down the tarmac. It worked this time and managed to keep pace and then accellerated round the last bend to a 25s PB. Pretty pleased. Not sure how much to attribute that to fitness or to running better down the hill.
12 PM

Orienteering race (Woodchester Park) 39:43 [3] 5.4 km (7:21 / km) +210m 6:09 / km

Nice new little area. Slightly wasted with some un-adventurous planning but there were a few tricky legs where I should have been faster. Really good running underfoot so was a bit of a shame overall. Still a few more minutes.
6 PM

Orienteering race (Southern Night Champs) 1:22:50 [3] 7.2 km (11:30 / km) +230m 9:55 / km

On Gore Heath. Was sooo much fun. Remembered the rough theme of the area from a British Schools selection race one time.

My headtorch was a bit all-or-nothing when it came to light but got used it fine. Not safe enough on 1 so not fast enough either. Got into it after that picking up Kit and someone who looked like Matt but wasn't. Really pleased with myself for turning into #7 at just the right point. Nice through 8-9-10 but then felt some pressure into 11, went off the bend across the first bike path fine but then must have bent round to the left as I ended up on the path in the other valley, lost a lot of time. As I also did on 12 ,13 and 14. Played it safer (probably too safe) after there with a little wobble on 18. Lucky to get 23 without overshooting. Missed 24 first time but found it taking the same bearing in the opposite direction. 26 was really close to the path. Hit the track and had to turn back to the last control. Really enjoyed it despite 11-12-13-14.

Friday Dec 6, 2013 #

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

Thursday Dec 5, 2013 #

Strength & Conditioning (Stretching & Rolling) 30:00 [3]

Good little session in the living room. Shame the UBOC lightweights didn't show up.

Wednesday Dec 4, 2013 #

Orienteering (Wednesday Training) 30:00 [3]

Gloucester Docks sprint training. Across town from the station. Great little head-to-head racing round the middle part of the docks. A loop round the east and a loop round the west. Back via the Cathedral.

Tuesday Dec 3, 2013 #

Strength & Conditioning (Stretching & Rolling) 25:00 [3]

Commute (To/from Leigh Court) 45:00 [3]

Running (Bristol & West) 26:00 [3]

1min, 2min, 4min, 6min, 8min (did 2'), 6min, 2min, 2min, 1min.

Still off from the weekend and was dead on the 8' so took a rest, and one 4' turned into a 2'. Medium. Nice pacing on the last four with a very speedy finish.

Commute (To/from Coombe Dingle) 20:00 [3]

John pushed me a bit hard on the way back.

Monday Dec 2, 2013 #

Running (UBOC Monday Night Pub Run) 45:00 [3]

Round the Downs, to the Obs, and across to Whiteladies > Vittoria. No cash points seemed to work, strange.

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