Training Log Archive: DuncanIn the 7 days ending Aug 5, 2018:
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Sunday Aug 5, 2018 #
Running (Walk/run recce) 20:00 [3] 2.5 km (8:00 / km)
Fell Race (Arenig Fawr) 1:43:00 [3] 12.7 km (8:07 / km) +970m 5:52 / km
Fun little start zig-zagging up the quarry, steady on the hills but put some efforts in on the flat sections. Then the no-paths section started. Steeep climb up a rocky heathery gully where Tom got closer and closer. Got to number 1 and we ran parallel towards number two on our own trods, laughing at each others crappy route but he came out only just ahead. Tom got a good gap up to 2 and on the way to 3 but as he did more walking towards the top I did more running and closed it to 15s or so. Descended just behind him but let him get away on the way to 4 so he could get his first fell race win uncontested.
Running warm up/down 5:00 [3]
Swimming (Afon Tryweryn) 5:00 [3]
Saturday Aug 4, 2018 #
Running (Morning Run) 15:00 [3] 3.2 km (4:41 / km)
Running (Llantisilio Mountain) 1:40:00 [3] 16.0 km (6:15 / km) +840m 4:57 / km
Great run with Tom putting some efforts in on a few uphills.
Swimming (Carrog River Dee) 10:00 [3]
Friday Aug 3, 2018 #
Running (Sutton Park) 25:00 [3] 4.0 km (6:15 / km)
Was gonna do an hour but had too much eat to beforehand and had to laze around before running.
Strength & Conditioning 40:00 [3]
Doing excersises off my old Harrogate Harriers sheet. Press-ups, sit-ups, planks, calf-raises, clams, dorsal raises, single-leg squats. Not squatted for a while, right leg has not a lot of flexibility.
Thursday Aug 2, 2018 #
Running (Mercia Lickey Hills Group) 50:00 [3]
1 medium, 3 short, 1 long, 1 short, 1 long hill around Rednall Hill. Fartlek-style with slow group so plenty of rest but put efforts in. Need to keep doing so as the lungs feel good.
Wednesday Aug 1, 2018 #
Cycle (Standard Earlswood) 58:00 [3] 27.0 km (2:09 / km) +177m 2:05 / km
Calm and consistent. Bit of wind around.
Tuesday Jul 31, 2018 #
Note
(rest day)
Monday Jul 30, 2018 #
Running (Milford Common) 20:00 [3]
Gentle jog on the edge of the Chase