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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: duncanarcher

In the 7 days ending Aug 21, 2016:

activity # timemileskm+m
  Orienteering8 7:43:20 33.71(13:45) 54.26(8:32) 1021
  Running1 8:11 0.68(12:02) 1.09(7:29) 5
  Total9 7:51:31 34.39(13:43) 55.35(8:31) 1026

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MoTuWeThFrSaSu

Sunday Aug 21, 2016 #

11 AM

Orienteering race 31:07 intensity: (1:51 @1) + (9:06 @2) + (8:48 @3) + (9:32 @4) + (1:50 @5) 5.31 km (5:52 / km) +51m 5:36 / km
ahr:150 max:173 shoes: VJ Supra

ROC day 2, middle, Stromstad East, 5th. A few wobbles and one bad route choice (again!).

Saturday Aug 20, 2016 #

10 AM

Orienteering race 15:34 intensity: (49 @1) + (7:50 @2) + (5:02 @3) + (1:49 @4) + (4 @5) 3.39 km (4:36 / km) +28m 4:25 / km
ahr:144 max:169 shoes: Inov-8 MudClaw 265 blue

H21 on ROC (rocky O circus - WOC spectator races) day 1, sprint, Stromstad. 5th. At least 50% terrain in this sprint, a few wobbles and one bad route choice.

Friday Aug 19, 2016 #

8 AM

Orienteering 1:52:03 intensity: (42:49 @1) + (50:31 @2) + (17:51 @3) + (52 @4) 14.83 km (7:33 / km) +285m 6:54 / km
ahr:134 max:166 shoes: VJ Supra

Control hanging, shadowing and collecting on Nasinge.
2 PM

Orienteering 24:42 intensity: (20:03 @1) + (3:49 @2) + (40 @3) + (10 @4) 2.08 km (11:54 / km) +109m 9:25 / km
ahr:126 max:161 shoes: VJ Supra

Control hanging clock relay on Nasinge
3 PM

Orienteering 11:36 intensity: (1:28 @1) + (6:30 @2) + (3:01 @3) + (26 @4) + (11 @5) 1.74 km (6:39 / km) +20m 6:18 / km
ahr:140 max:177 shoes: VJ Supra

Control collecting Nasinge

Thursday Aug 18, 2016 #

9 AM

Orienteering 1:18:05 intensity: (38:52 @1) + (32:41 @2) + (5:56 @3) + (36 @4) 7.16 km (10:54 / km) +191m 9:37 / km
ahr:127 max:168 shoes: VJ Supra

Shadowing on Morkemossen (Kasen), and run up to Dragokullen tower
2 PM

Orienteering 1:36:52 intensity: (34:54 @1) + (18:17 @2) + (21:19 @3) + (22:19 @4) + (3 @5) 7.75 km (12:30 / km) +167m 11:17 / km
ahr:134 max:169 shoes: VJ Supra

Shadowing trains exercise on Morkemossen

Wednesday Aug 17, 2016 #

9 AM

Orienteering 1:33:21 intensity: (8:30 @1) + (32:34 @2) + (44:05 @3) + (7:56 @4) + (16 @5) 12.0 km (7:47 / km) +170m 7:16 / km
ahr:144 max:174 shoes: VJ Supra

Slatmossen (Kasen), control hanging intro on intro loops, shadowing Freddie, then hanging middle course.
2 PM

Running 8:11 intensity: (5:55 @1) + (2:10 @2) + (6 @3) 1.09 km (7:29 / km) +5m 7:19 / km
ahr:122 max:146 shoes: VJ Supra

Warm up jog for middle course with juniors

Tuesday Aug 16, 2016 #

Note

Travelling to Stromstad, Sweden for JROS tour including WOC spectator races

Monday Aug 15, 2016 #

Note

Climbing at North Pembroke

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