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Training Log Archive: Duncan

In the 31 days ending Dec 31, 2012:

activity	#	time	miles		km		+m
Orienteering	5	6:23:32	25.97		41.8		500
Cycle	4	5:11:00	61.02		98.2
Running	5	2:34:04	13.05		21.0
Strength & Conditioning	3	2:15:00
Fell Race	1	31:45	3.48	(9:07)	5.6	(5:40)
Total	12	16:55:21	103.52		166.6		500

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Monday Dec 31, 2012 #

Note

Bridgend, Hartsop above How, Hart Crag, Dow Crag,Scandale Pass, Red Screes, Ambleside.

Saturday Dec 29, 2012 #

Note

Ambleside, Low Sweden Bridge, Low Pike, High Pike, Scandale Pass, Scandale, Ambleside.

Wednesday Dec 26, 2012 #

1 PM

Running (Run back from Ripon) 27:00 [3] 4.5 km (6:00 / km)

Saturday Dec 22, 2012 #

2 PM

Fell Race race (Skirrid Race, Abergavenny) 31:45 [4] 5.6 km (5:40 / km)

Hung around in Bristol to do this race on the way home. Had a rushed course-walk before hand. Some of the fast guys were there from the Sugar Loaf race and expected them to be faster as I've not been doing much running.

Ended up running side-by-side with one of them all the way to the top of the first climb. Got away on the gradual rocky descent but was hesitant near the bottom as the tapes weren't very clear so got caught by the guy who had been 3rd. He pulled away with some fast walking up the ridiculously steep second climb but I thought I could get him back on the way down so was fairly relaxed. Passed him on the lower part of the rough fell section when he stopped (turns out he had some bad muscle tightness) and then fast down some easy fields to the finish. 1st (and fastest descent time maybe (there was a stopwatch at the top too)).

Shame about his injury and lots of other people getting lost which put a bit of a downer on things but it was a cool race.

C • Fastest Descent 2

Sunday Dec 16, 2012 #

Orienteering (Welsh JS training) 1:40:00 [3] 14.0 km (7:09 / km)

Hanging, training, shadowing, collecting, Harris Relay. Good to be out. Enjoyed it.

Cycle (Mallards Pike to Bristol) 2:05:00 [3] 50.6 km (2:28 / km)

Saturday Dec 15, 2012 #

Cycle 1:50:00 [3] 39.6 km (2:47 / km)

Bristol to Mallards Pike via the Old Severn Crossing and a train from Chepstow to Lydney. Nice and long-ish.

Orienteering race (WNL Mallards Pike) 58:22 [3] 8.0 km (7:18 / km)

Western Night League Mallards Pike North. 1hr Score. Slow at the start but got used to it. Maybe overvalued the highest point controls compared to the mid-high ones. 5th.

Cycle (Mallards Pike to Soudley) 40:00 [3] 8.0 km (5:00 / km)

Monday Dec 10, 2012 #

Running 50:00 [3]

Sunday Dec 9, 2012 #

Running race (Tri-Counties XC Bath Univ) 37:04 [4] 10.3 km (3:36 / km)

Thursday Dec 6, 2012 #

Strength & Conditioning (Massage) 50:00 [3]

Wednesday Dec 5, 2012 #

Orienteering (UBOC Wednesday Training ) 1:30:00 [3]

Hanging/collecting SI in Leigh Woods.

Strength & Conditioning 10:00 [3]

Tuesday Dec 4, 2012 #

Cycle (Ride to/from CD) 17:00 [3]

Running intervals 20:00 [4] 6.2 km (3:14 / km)

1mile,1k, 500, 500, 1k, 1m. Was going to join Keith session but he wasn't there so the faster guys came with Chris. Didn't want to push too hard early on but maybe did in the 500s making the last couple a bit slower. Could feel my legs from yesterday. Okay session.

Monday Dec 3, 2012 #

Cycle (Ride to/from CD) 19:00 [3]

Strength & Conditioning (St) 1:15:00 [3]

Rolling, stretching, sqatting, bridge-ing, calf raising, no planking (or running) due to some back pain.

Sunday Dec 2, 2012 #

Orienteering race (Bethecar Moor Junior Men) 1:35:10 [3] 14.3 km (6:39 / km) +500m 5:40 / km

Plan was to start steady and only start winding it up well on the way back. A few small mistakes early on in the open and very steady round the first half of the forest. Nixon was coming from behind and I wanted to catch Adam in front so pushed on from the butterfy. Were together for a bit but I put an effort in to get away. Tried going fast back to the finish but was wasn't reading ahead very well. Jonny beat me on almost every spilt and was 11m quicker overall - got some work to do.

Saturday Dec 1, 2012 #

Running 20:00 [3]

Bit of terrain technique running then some filming for bio-mechanical analysis.

Orienteering (Brathay Night Peg Relay) 40:00 [3] 5.5 km (7:16 / km)

Night-O peg relay with some pretty killer bonus legs. Alright, good at the start but lost it on my only bonus and was slow back to the finish. Cheers Adam for the headlamp.

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