Training Log Archive: DuncanIn the 7 days ending Nov 13, 2022:
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Sunday Nov 13, 2022 #
Running warm up/down 5:00 [3]
Fell Race (Roaches Fell Race) 2:09:17 [3] 24.1 km (5:22 / km) +1128m 4:21 / km
Stunning weather for a meaty race.
Nice steady peloton start with Tom and Mark letting the winner (Jack Scott) run off fassst. Fifth up through the lower rocks but then worked up into second over the Roaches with some steady work. Tucked in behind Holme Pierrepoint (Oliver Matharu) to pull away up the second climb with a bit of chat at the top.
Got a solid gap trotting up Shutlingslow but my steady descent (on the advice of Tom) and drinking/KitKat-unwrapping faff in the valley meant he and Simon Harding came back up to me. Got away again over the middle hill but not by a massive amount at the river crossing.
Started working out of Gradbach (as per both Pete and Tom's advice) but it is still 7k to the finish from there and you need to push along the top. The hardest part was the penultimate K on some soft and only very slightly downhill fields that required a lot of effort.
The rough 2h10 target was touch-and-go until 200m to go when I was relieved to see an arrow pointing the finish up the cut-through track to the village hall. Also pleased to have pulled out almost four minutes on the chasers. That record is rapid.
Nice steady peloton start with Tom and Mark letting the winner (Jack Scott) run off fassst. Fifth up through the lower rocks but then worked up into second over the Roaches with some steady work. Tucked in behind Holme Pierrepoint (Oliver Matharu) to pull away up the second climb with a bit of chat at the top.
Got a solid gap trotting up Shutlingslow but my steady descent (on the advice of Tom) and drinking/KitKat-unwrapping faff in the valley meant he and Simon Harding came back up to me. Got away again over the middle hill but not by a massive amount at the river crossing.
Started working out of Gradbach (as per both Pete and Tom's advice) but it is still 7k to the finish from there and you need to push along the top. The hardest part was the penultimate K on some soft and only very slightly downhill fields that required a lot of effort.
The rough 2h10 target was touch-and-go until 200m to go when I was relieved to see an arrow pointing the finish up the cut-through track to the village hall. Also pleased to have pulled out almost four minutes on the chasers. That record is rapid.
Running warm up/down 3:00 [3]
7 PM
Zwift (Finishing Il Lombardia) 15:00 [3]
Saturday Nov 12, 2022 #
Running warm up/down 15:00 [3]
Cross Country race (Birmingham League Betley) 32:19 [3] 9.21 km (3:31 / km) +108m 3:19 / km
The first lap felt pretty chilled nip and tuck with Jack. End of the second lap was tough then really struggled at the start of the third. Got some mojo around the middle hill and got about 10 with a K to go in a big roll of the dice towards the small field, subsequently lost around the small field. But was worth it. Bear Vince. 60th. Hayden 37th Jack 69th.
Running warm up/down 8:00 [3]
Friday Nov 11, 2022 #
Note
(rest day)
Thursday Nov 10, 2022 #
Running warm up/down 10:00 [3]
Running tempo (Ashmore w/ Will) 30:00 [3]
3*8min with the associated 2 minute floats. Feeling it now
Running warm up/down 10:00 [3]
Strength & Conditioning 15:00 [3]
Wednesday Nov 9, 2022 #
Running 1:00:00 [3]
Tuesday Nov 8, 2022 #
Running warm up/down 10:00 [3]
Running intervals (R&N Rugby) 20:00 [3]
12 * 400m
Steady start but was feeling tired and it was a little windy so not bothered
76, 73, 72, 72, 70, 70, 71, 71, 69, 68, 66, 66
Steady start but was feeling tired and it was a little windy so not bothered
76, 73, 72, 72, 70, 70, 71, 71, 69, 68, 66, 66
Running warm up/down 10:00 [3]
Monday Nov 7, 2022 #
Running 40:00 [3]
Slowww with Willy
7 PM
Strength & Conditioning (R&N S&C) 40:00 [3]
2 x 16mins tempo off 4 mins