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Training Log Archive: Duncan

In the 7 days ending Jun 30, 2019:

	activity	#	time	miles	km	+m
	Running	9	12:00:13	62.57	100.7	3971
	Walking	1	1:00:00
	Strength & Conditioning	1	40:00
	Total	9	13:40:13	62.57	100.7	3971
averages - weight:67kg

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Sunday Jun 30, 2019 #

12 PM

Running (BG Leg 2) 3:23:00 [3] 21.5 km (9:27 / km) +1750m 6:43 / km

Windy out. Bit slower at the end trying to save myself for next week. Very easy for Lewis.

9 PM

Running (Evening Run) 20:00 [3] 4.1 km (4:53 / km) +75m 4:28 / km

Saturday Jun 29, 2019 #

Walking (To Scafell) 1:00:00 [3]

5 minute rep up Lingmoor on the way.

C • Lingmoor to Scafell 2

Running (BG Leg 4-ish) 3:49:00 [3] 22.0 km (10:25 / km) +1739m 7:28 / km

Scafell to Seathwaite. Was working hard up Yewbarrow / Red Pike but started feeling good over Pillar. Put a bit of a push in up Great Gable. Descended via Gillercomb and stacked it hard at an unneeded stream crossing bashing my right hip...

Friday Jun 28, 2019 #

Running (Hanchurch) 23:30 [3] 4.7 km (5:00 / km) +73m 4:38 / km

Thought it was going to be a nice dry run but chuffing Severn Trent are emptying a reservoir and flooded the footpath so had to get my feet wet, incompetent ****ers.

Also the nice pine trees and singletrack on the scarp have been lost to felling. Found a new trail though later on which was cool.

Thursday Jun 27, 2019 #

Running warm up/down 20:00 [3]

Feeling ropey

Running intervals (LBJ Rugby) 15:50 [3] 4.6 km (3:27 / km)

Willy's 'Quarters' session, why it's called that I'm not sure, neither is he. 8 * 400m off ~50s 200m rest. The first one was too fast, one of the recoveries was a bit quick, I died at about half-way. Lungs were working but legs couldn't carry me very fast.

Running tempo 10:41 [3] 3.2 km (3:20 / km)

Followed by 8 lap tempo which was a lot better

Running warm up/down 15:20 [3] 2.7 km (5:41 / km)

Left knee was a little sore. Think I twisted it a little stretching. Need more massage.

Wednesday Jun 26, 2019 #

7 AM

Running (Slow morning run) 22:30 [3] 4.1 km (5:29 / km) +40m 5:14 / km

Have been quite gluttonous recently so need to cut out the bad stuff.

7 PM

Running (Slow evening run) 1:08:00 [3] 12.75 km (5:20 / km) +140m 5:03 / km

Tuesday Jun 25, 2019 #

Running warm up/down 1:00 [3]

Timed it perfectly. Got changed, ran to the portaloo, ran to the startline, turned around and started my watch.

Running race (Harborough 5 Mile) 27:42 [3] 8.05 km (3:26 / km) +80m 3:17 / km

Willy's fancy shoes were making annoying noises around the field but I decided to stay near the front as the pace seemed reasonable. Was in the second group of three from about 2 > 3 miles (not gigantically behind the front) then dropped off on the hill up to 4 where a R&N guy loped passed with a George Stevens running style. Finished in a 17.05 5k time with a 5k PB on the way (about 25m net downhill though), happy off no warm-up but lost quite a lot of time in the last mile which was flat. Also S&C was too easy as didn't feel any effects at all :(

Running (Warm down) 32:40 [3] 6.5 km (5:02 / km) +40m 4:53 / km

LBJ down and up the canal.

Monday Jun 24, 2019 #

Running 21:00 [3] 4.5 km (4:40 / km) +34m 4:30 / km

Feeling pretty terrible

Strength & Conditioning (R&N S&C) 40:00 [2]
weight:67kg

Easy sesh! Might be recovered by Wednesday. Weak on the second no-time-limit weighted plank.

Running 10:00 [3] 2.0 km (5:00 / km)

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