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Training Log Archive: Duncan

In the 7 days ending Mar 2, 2014:

activity # timemileskm+m
  Cycle1 2:24:00 36.1(3:59) 58.1(2:29) 604
  Running3 1:56:35 5.9 9.5 75
  Orienteering1 57:08 5.41(10:34) 8.7(6:34) 34010 /28c35%
  Commute1 40:00
  Total5 5:57:43 47.41 76.3 101910 /28c35%

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Sunday Mar 2, 2014 #

Orienteering (Merthy Mawr Welsh Champs) 57:08 [3] *** 8.7 km (6:34 / km) +340m 5:30 / km

Was really looking forward to this as I've always trained here but never raced. Also was looking forward to running on the top part as also have never visited that bit.

Just tried to keep it steady and controlled. Not pushing too much and taking my time when required. And it seemed to pay off. Was smooth throught the first few but then small errors on 5, 6, 7 and 8. Took it careful to 12 but lost contact but re-located of the triangle hill okay. Caught Harry Butt (apparently for ages) at 13 and took a different route to 14, could have been a bit smoother though.

Pulled up a bit early and in the wrong place to 15 but seemed like a few people did. Caught Ifor and Richard Cronin between 16 and 19 so pushed a bit harder, but still making sure I picked and executed the right route. Should have looked harder in the circle for 16. Wasn't too sure of my route choices for the next few to 23. Was thinking quite a bit about my running here and was pleased that I was going at an okay pace, though still not fast, and not feeling awful.

Though being a bit hesitant in the middle of the leg, absolutely nailed 24 in the circle, running straight past lots of people standing still. Didn't really get the middle part of the leg for 25. The area around 26-27-28 was really nice but very tough to execute and get spot on.

Finished in 57'. 6' ahead of Mark and 3' in front of a mispunching Ben Mitchell. And infinite infront of a retiring Kit.

Was pleased with this, was also good to at the top of the results for the first time in a while. Don't know if I didn't make any major mistakes (maximum was 30s) due to not being able to run fast or good discipline, though. Either way I think it was a promising result. Just need to get some speed back! So will probably skip the run tomorrow and get a little rest to try and nurture this fragile recovery.

Saturday Mar 1, 2014 #

Running (Blaise Castle Gwent XC) 36:35 [3] 9.5 km (3:51 / km) +75m 3:42 / km

Was really enjoyable although I did s**t. Got some decent length spikes in for a change - they do help! - wish I'd had them in all season I might not have fallen over so much at BUCS.

Set off fast, but it didn't feel hard at all, just good fun. Did actually try to slow down a bit to see if Will Russell or similar would catch me up but not enough. Was a bit unsure of myself seeing as Owain was always only a couple of corners ahead.*

Onto the second lap though my poor form came back to me and I got passed by the big Bristol & West and Westbury pack (containing Will and Kit) along the bottom of the field. Although I was already feeling pretty bad, I was surprised how little slower than them I was, but definitely slower. Could see Kit two places in front for a while, but then gradually lost more places.

The same continued on the third lap and felt like the slowest I've ever run in a cross-country race. At one point I seriously considered having a walk on the most pathetic of inclines. A B&W and Westbury pair came up to me who didn't look good at all, and I said to myself there is no way I can get dropped by these two. But then promptly proceeded to do so.

I did try five or six times to 'go' on the last couple of laps but could never sustain them and nothing came of them.

Don't know where I might have been if I'd felt as good as I did two weeks ago. Fun little race though. The standard seems much lower than at at good old West Yorkshire Leagues.

*Sometime do just set off way to fast without even noticing. Remember running Gransjakten 2009 on tour and winning the first leg of the H18 chase by almost 40s with an arguably damaged patella tendon

Commute (To/from Blaise Castle) 40:00 [3]

Friday Feb 28, 2014 #

5 PM

Running 45:00 [3]

Easy run round inner city east Bristol with Abi and John. Found some cool new places and didn't feel bad.

Wednesday Feb 26, 2014 #

Cycle (Bike Club Medium Road Rid) 2:24:00 [3] 58.1 km (2:29 / km) +604m 2:21 / km

First ride with a road group. Went medium as that's where Ali usualy rides and John had been on the back of the fast before. The hills were fine but was a bit annoying when you wanted to hammer it on the flats. Were out quite a while and went along a lot of roads I didn't know, Felton to the Winford roundabout gotta be one of my new favourites. Thought people pointing out potholes was funny. Did a couple of climbs and lead then got overtaken on Belmont Hill :-(. The fast group came past at Failand so I stuck with them to the finish which was fun, not sure how fast they'd been going for the rest of it. Probably will go again sometime.

Tuesday Feb 25, 2014 #

(rest day)

Still feeling naff.

Monday Feb 24, 2014 #

Running (XC Dock Run) 35:00 [3]

Paced it down cos I didn't know if they'd left already. Was with Max and John for a bit suffering then told myself not to be stupid and stick with the recovery run plan.


Port of Call wooooooooo!

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