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Training Log Archive: Duncan

In the 7 days ending Apr 24, 2016:

activity # timemileskm+m
  Running6 2:59:30 1.86 3.0
  Orienteering2 1:26:08 3.29 5.3 210
  Mountain Biking1 20:00
  Fell Race1 18:50
  Total7 5:04:28 5.16 8.3 210

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Sunday Apr 24, 2016 #

Running warm up/down (To the start) 15:00 [3]

Orienteering race (Bonskeid WRE Middle) 39:07 [3] 5.3 km (7:23 / km) +210m 6:10 / km

Beautiful day on a beautiful area followed by some great chilling.

Pleasant jog to the start and a short warm-up. Nice two minute start interval in an elite field, though Tim Gomersall wasn't running in front.

I think when I got into the forest out of the start I got a little bit over excited by the gorgeous terrain and messed up the first control by being a bit far left. Then still wasn't really into it at number two - was perfectly on line and heading into the depression and then lost confidence and thought I was to the left so veered right into the fence. Was also tricky to see the control here and elsewhere!

Improved round the loop but then wasn't fully committed to either route to six, ending up going over the top. Got into it at #7 and started pushing properly. 13th at this point.

Running fast if not smooth to the next few but really enjoying it. Was looking round more to read all the features which really helped but needed more confidence in the green. Slow up to 22 then the path route to 23 after a pause. Not sure of my strengths at the moment but I think lefthand straight route would have been best normally. Avoided any mistakes by going round and saw Jonny (who didn't) dropping down as I went up.

To the right on 24 and took a silly round route to 25. Caught a taking-it-easy Jonny on the way to 27 and probably backed off a little when I shouldn't have.

Didn't feel my (L) knee running but did after after having sat around for a while, was warm as well. Haven't taped my ankle at all this weekend, wasn't too slow but took care to watch every foot placement on the descents, one little twist today, calf stretching and self-massage helps.

Running warm up/down 10:00 [3]

Saturday Apr 23, 2016 #

Running warm up/down 10:00 [3]

Orienteering race (JOK Chasing Sprint Prolog) 22:01 [3]

Poor route choices and executions

Running warm up/down 15:00 [3]

Orienteering race (JOK Chasing Sprint Final) 25:00 [3]

Started navigating to #2 instead of #1... Then failed to catch them and got caught instead. Made it to the finish at the front of that pack though.

Running warm up/down 10:00 [3]

Note

Mountain bike fall knee might be a little dodgy. Noticed during final warm-down. Took some ibuprofen tonight.

Thursday Apr 21, 2016 #

Running (Running into Woodside) 45:00 [3]

Wednesday Apr 20, 2016 #

Running warm up/down 10:00 [3]

7 PM

Fell Race race (Wrekin Streak) 18:50 [3]

Not fast but managed to get the result I wanted.

Tuesday Apr 19, 2016 #

Mountain Biking 20:00 [3]

Running warm up/down 5:00 [3]

Running (Telford AC) 9:30 [3] 3.0 km (3:10 / km)

Full set was 5 * 1k but racing tomorrow so did three. You can never really trust Malcolm's timing but allegedly 3.18, 3.08, 3.01. First reps in a while.

Monday Apr 18, 2016 #

Running (Telford AC Monday crew) 50:00 [3]

From Dark Lane. Wiggling south crossing the Silkin way, turn near the A4169 underpass, up the Silkin way, then some random hills by myself along the western side of the park.

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