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Training Log Archive: Duncan

In the 7 days ending Aug 5, 2012:

activity # timemileskm+m
  Cycle4 2:10:00 27.96 45.0 150
  Running3 1:55:00 6.57 10.57 380
  Total6 4:05:00 34.53 55.58 530

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Sunday Aug 5, 2012 #

8 PM

Running (Brandon + Docks lap) 30:00 [3] 8.0 km (3:45 / km) +80m 3:34 / km

Up Park Street and Brandon Hill pretty hard, down to the JWR roundabout, and a loop of the harbour back via Queen's Square. Forgot it was the 100m final so should have stopped and watched that in Milennium Sq.

Friday Aug 3, 2012 #

8 PM

Running (Bishop Monkton east and s) 1:10:00 [3]

Home, Anchor House, downstream along the Ure to the island, cut away from the river and got caught by some aggressive cows, along the road to Foxes Corner and the second right footpath towards BL, it was getting late so thought I should cut back across the fields to home but didn't really know where I was going so zig-zagged quite a bit and would have been faster finishing the run I'd planned :/

Thursday Aug 2, 2012 #

7 PM

Cycle (Copgrove Round) 25:00 [4]

Tuesday Jul 31, 2012 #

7 PM

Cycle (Home to How Hill and back) 45:00 [3] 17.0 km (2:39 / km)

Running hills (Some How Hill reps) 15:00 [4] 1.6 mi (9:22 / mi) +300m 5:55 / mi

First intervals in a bit too long. 4 faster ones up the gentler side followed by 6 short and steep ones facing the road with ample recovery. Felt much better than expected.

Monday Jul 30, 2012 #

6 PM

Cycle (North Rigton to Roundhay ) 40:00 [3] 18.0 km (2:13 / km) +150m 2:08 / km

Got dropped off on the hill above Beckwithshaw, freewheeled to North Rigby then pedalled along and up to Roundhay via Harewood and Wike. Feeling a bit weak after yesterday but did a few accelerations to get in the mood.
7 PM

Cycle race (West Riding Track League) 20:00 [4] 10.0 km (2:00 / km)

Second attempt and knew what I was doing a bit more. Planned to focus on the longer races, tuning my warm up and eating around them, taking the short ones easy as I just don't have the power.

Race 1: 6-lap Handicap - Same group as last time which was fair. Tucked in at the back of my little pack until the fast guys caught us and started following them. Not sure if we got a gap but stayed with them even while they tried to get away a few times until the last half-lap where they did. 3rd. I know I never did any work on the front so I felt a little bad but I know I couldn't have gone any faster :-/

Race 2: 1-lap scratch heat - Wasn't too bothered how well I did but was pretty happy to get third in the heat out of about 6.

Race 3: Devil - Got my tactics sorted this week. Hung around in the middle early on then after the group slimmed down moved up to third wheel in the outside stream to stay out of trouble. Made sure I sprinted each time we got to the line to avoid elimination and was in the last five, then the last three, finishing 3rd. Very pleased with how that went, tactically perfect.

Race 4: 500m handicap - off 130m. Very well handicapped this one and we finished as a big bunch. Beaten by an Israeli womens mountain bike champion who started 10m ahead.

Race 5: Unknown Distance - Was feeling pretty tired but was up for giving it a good go. Seemed a lot more of a consistently fast pace this week which probably helps me as it stops others trying to break away. When it was my turn on the front I think I got a bit of a gap but then three guys came on the last bend past me leaving me fourth.

Was pleased to get two 3rds but a little disappointed with the 4th compared to last week. Think I've got my tactics sorted when aiming for third place but if I want to do better definitely some more training is needed. Or maybe I try and break away a lap or two before the end giving some breathing room before the final sprint, not sure they'd have that though.

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