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Training Log Archive: Duncan

In the 7 days ending Dec 22, 2013:

activity # timemileskm+m
  Running4 2:44:00 6.46 10.4 45
  Mountain Biking1 2:10:00
  Commute2 1:15:00
  Orienteering1 43:59 6.21(7:05) 10.0(4:24)
  Total7 6:52:59 12.68 20.4 45

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Wednesday Dec 18, 2013 #

Mountain Biking 2:10:00 [3]

No bikers at the Bridge but spotted I guy ahead who I guessed was Bristol Uni and was. Went round Leigh Woods with him showing him the more off-piste trails. Super muddy slidy and fun. Along the red loop, down Rocky Horror, a push up the rocky gully, along the loop then down the fun trail to the jumps gully. Picnic Bench then up the valley for a northern loop and back down the hairpin trail. Another push then around the loop via the car park to the gap in the wall. Down from the fort to the towpath along the bottom then a tired push up Nightingale Valley to finish. Felt a bit knackered by the end. Good ride.

Tuesday Dec 17, 2013 #

9 AM

Running (Short then long run) 1:20:00 [3]

With Chris. Planned just to do the Downs but ended up at the bottom of the Gorge getting a bit adventurous. Back up the zig-zags (1.36) and round the Observatory to home.
1 PM

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

7 PM

Commute (To/from Coombe Dingle) 30:00 [3]

Two-up. Flat tire. I hate bikes.

Running intervals (Bristol & West) 34:00 [4]

With Keith. 2*2, 1*4, 3*6, 1*4, 2*2.

Nice relaxed fast at first. Troughed in the sixes feeling pretty knackered. Manged to hold it together on the final twos.

Just a bit tired I think. Felt a knee (L?) on one rep and a little on the way home. Easy Wednesday and some stretching and rolling.

Monday Dec 16, 2013 #

6 PM

Running (To the Britton's house) 25:00 [3] 5.4 km (4:38 / km)

Via the Water Tower against Chris and Abi to meet UBOC peeps.
7 PM

Orienteering race (Ho Ho Street O) 43:59 [3] 10.0 km (4:24 / km)

Great fun ragging round Henleaze. Probably focused too much on doing a big loop so didn't make best use of cut-thoughs in the middle of the map. A few overshoots, a few mistakes and a few small our-and-back dog legs which I could have minimised.

Upped the pace really well on the way back. Not far ahead of James. Thanks a lot Tim and Laura!
9 PM

Running (Back from Henleaze) 25:00 [3] 5.0 km (5:00 / km) +45m 4:47 / km

Via a sumptuous road and Redland Green Park.

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