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Training Log: duncanarcher

In the last 7 days:

activity # timemileskm+m
  Running4 7:07:53 46.31(9:14) 74.53(5:44) 2062
  Walking1 3:44:36 10.77(20:51) 17.34(12:57) 396
  Swimming1 50:00 1.24(40:14) 2.0(25:00)
  Strength1 30:00
  Total7 12:12:29 58.33 93.87 2458
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Tuesday Jan 17 #

Swimming 50:00 [3] 2.0 km (25:00 / km)

Swimming lengths
6 PM

Running 1:21:29 intensity: (27:44 @1) + (53:45 @2) 17.07 km (4:46 / km) +332m 4:21 / km
ahr:131 max:135 shoes: Inov-8 Mudclaw 300 red

Sherburn Hill 4 * 3min45s hill reps then jog home the long way round.

Monday Jan 16 #

8 AM

Strength 30:00 [2]

Core stability
12 PM

Running 52:40 intensity: (28:12 @1) + (24:07 @2) + (21 @3) 10.9 km (4:50 / km) +157m 4:31 / km
ahr:130 max:149 shoes: Inov-8 MudClaw 265 blue 2

Frankland prison

Sunday Jan 15 #

12 PM

Running long 4:01:17 intensity: (45:13 @1) + (1:02:02 @2) + (1:46:50 @3) + (26:52 @4) + (20 @5) 35.4 km (6:49 / km) +1375m 5:42 / km
ahr:142 max:170 shoes: Inov-8 Mudclaw 300 red

Long run over peaks around Ingram Valley. Nice weather to start, then misty on far tops, and out of the cloud near the end (by which time it was getting dark). Lots of the route was following quad bike tracks / paths next to fences, but it has been very wet, and then frozen, which was good on the whole as you didn't sink in, but tough on the ankles and a few slides on the ice. Tired at the end.

Saturday Jan 14 #

10 AM

Walking 3:44:36 intensity: (3:43:00 @1) + (1:19 @2) + (17 @3) 17.34 km (12:57 / km) +396m 11:38 / km
ahr:101 max:153

Snowy walk with David from Langthwaite (Arkengarthdale) to Great Pinseat.
6 PM

Note

Climbing at DCC with Pippa

Friday Jan 13 #

1 PM

Running 52:27 intensity: (1:20 @1) + (17:07 @2) + (23:24 @3) + (10:33 @4) + (3 @5) 11.17 km (4:42 / km) +198m 4:19 / km
ahr:148 max:169 shoes: Inov-8 Mudclaw 300 red

Steady run Houghall and Low Burnhall.

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Dec 18, 2016

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