Training Log Archive: DuncanIn the 7 days ending Jun 3, 2012:
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Friday Jun 1, 2012 #
1 PM
Strength & Conditioning (Stretching and rolling) 25:00 [1]
5 PM
Orienteering (Bristol University test r) 27:57 [4] *** 6.5 km (4:18 / km) +100m 4:00 / km
spiked:26/28c
Bristol University Urban Race after the event test run. Had a go at the long course - very physical!
Little bit hesitant the first time in High Kingsdown but the rest of it was map memory. Couldn't get the the high-level walkway to 16 as the roller door was closed so had to go in round the back. Also Bristol Grammar School had some locked gates so jogged round the edge for that part.
Just under 28 minutes which is about 3'30'' faster than the time Geoff Ellis got who made quite a few big mistakes, maybe add on a little time for BGS but not much, might have expected a bit more. Hard to tell if it was any good when you know the course. Didn't win all that many legs - splits here: http://connect.garmin.com/splits/184392948.
Thoughts on the course: Probably should have kept my original planning for High Kingsdown as no. 4 was a bit too simple. The streets were a bit boring but perhaps not so much if you were planning routes for the first time. 13 was pretty tough - want to try running the left-hand route with less climb as it could be quite close. Dropped back down to the road to 23, not sure there's much difference. Also the 3rd last control would have been better right on the S side of the church. Overall: don't sacrifice hard execution for routechoice.
Little bit hesitant the first time in High Kingsdown but the rest of it was map memory. Couldn't get the the high-level walkway to 16 as the roller door was closed so had to go in round the back. Also Bristol Grammar School had some locked gates so jogged round the edge for that part.
Just under 28 minutes which is about 3'30'' faster than the time Geoff Ellis got who made quite a few big mistakes, maybe add on a little time for BGS but not much, might have expected a bit more. Hard to tell if it was any good when you know the course. Didn't win all that many legs - splits here: http://connect.garmin.com/splits/184392948.
Thoughts on the course: Probably should have kept my original planning for High Kingsdown as no. 4 was a bit too simple. The streets were a bit boring but perhaps not so much if you were planning routes for the first time. 13 was pretty tough - want to try running the left-hand route with less climb as it could be quite close. Dropped back down to the road to 23, not sure there's much difference. Also the 3rd last control would have been better right on the S side of the church. Overall: don't sacrifice hard execution for routechoice.
Thursday May 31, 2012 #
1 PM
Strength & Conditioning (Nina's Lunchtime Rehab) 1:25:00 [1]
Lunchtime Rehab at the sports centre.
Roller, tennis ball, stretches (quads/hips tight - def need lots of work), some light core.
Roller, tennis ball, stretches (quads/hips tight - def need lots of work), some light core.
11 PM
Running tempo 35:00 [4] 7.5 km (4:40 / km) +30m 4:35 / km
Late lab of the Harbour run.
From home; out via the amphitheatre, across the locks at the far end, back up the other side and zig-zagged through Redcliffe to get some (pathetic) climb and extra distane in as I was feeling good.
Started off steady but ramped up towards sprint pace for the last third which I managed to stay at much better than I thought I might. Some drunk guy gave us a good race up the last stretch from arnolfini. He was in baggy jeans and skate shoes as well and kept at it for a good 300m, couldn't get away from the fella, def need to get him orienteering. Happy I can still push it. Could feel the knee a little at the start.
From home; out via the amphitheatre, across the locks at the far end, back up the other side and zig-zagged through Redcliffe to get some (pathetic) climb and extra distane in as I was feeling good.
Started off steady but ramped up towards sprint pace for the last third which I managed to stay at much better than I thought I might. Some drunk guy gave us a good race up the last stretch from arnolfini. He was in baggy jeans and skate shoes as well and kept at it for a good 300m, couldn't get away from the fella, def need to get him orienteering. Happy I can still push it. Could feel the knee a little at the start.
Wednesday May 30, 2012 #
5 PM
Mountain Biking (Failand and Ashton Court) 2:00:00 [2] 20.0 km (6:00 / km)
First ride in over a month.
Over the bridge staight through Ashton and out the other side to Failand/Ashton Hill Woods/'The Plantation'.
Did the western main line then sessioned the fun loamy section nearby. Ran back up once carrying the bike to practice my 'cross skillz. Rode over to the fun fast track and did a full run top to bottom at a decent pace (pleased to see people had been riding my cleared line). Only one sort-of fall - generally pretty pleased with how I was riding.
Back to AC the same way for a run down the quarry trail and the wall. Down via Rownham Hill woods for a lap of the pumptrack and along the harbour to finish.
Trails could do with some rain as everywhere's pretty dusty and ashton is looking tired.
Over the bridge staight through Ashton and out the other side to Failand/Ashton Hill Woods/'The Plantation'.
Did the western main line then sessioned the fun loamy section nearby. Ran back up once carrying the bike to practice my 'cross skillz. Rode over to the fun fast track and did a full run top to bottom at a decent pace (pleased to see people had been riding my cleared line). Only one sort-of fall - generally pretty pleased with how I was riding.
Back to AC the same way for a run down the quarry trail and the wall. Down via Rownham Hill woods for a lap of the pumptrack and along the harbour to finish.
Trails could do with some rain as everywhere's pretty dusty and ashton is looking tired.
Monday May 28, 2012 #
6 PM
Running (run to Blaise Blazer) 45:00 [2] 8.0 km (5:38 / km) +150m 5:09 / km
Had the last exam of my heavy block in the morning so this was a good way to take my mind of them for a bit. Slow most of the way but couldn't resist racing some cyclists on Blackboy Hill. Slight pain early on.
7 PM
Running race (Blaise Blazer) 25:00 [4] 5.8 km (4:19 / km) +160m 3:47 / km
Felt quite good during the warm up but they started late so lost that a bit.
Went off too fast for my first race since easter, stayed with David T down and up the first valley crossing but he pulled away pretty swiftly after the hairpins. Lost more positions along the valley and at the beginning of the second climb, could feel my knee once badly then but kept going. Ben M was just behind me at the top and could I feel him gaining slightly along the field. Was pretty dead up the last hill and surpised to see Matt pass me for fifth place in the woods just before the finish.
Not sure what time I got, any results anywhere anyone? Should have gone off slower but not sure that it would have made all that much difference. Knee was quite bad after. Lift home with Keith.
Went off too fast for my first race since easter, stayed with David T down and up the first valley crossing but he pulled away pretty swiftly after the hairpins. Lost more positions along the valley and at the beginning of the second climb, could feel my knee once badly then but kept going. Ben M was just behind me at the top and could I feel him gaining slightly along the field. Was pretty dead up the last hill and surpised to see Matt pass me for fifth place in the woods just before the finish.
Not sure what time I got, any results anywhere anyone? Should have gone off slower but not sure that it would have made all that much difference. Knee was quite bad after. Lift home with Keith.