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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: duncanarcher

In the 28 days ending Feb 28, 2017:

activity # timemileskm+m
  Running15 15:49:46 100.01(9:30) 160.96(5:54) 3778
  Cycling2 4:13:18 31.56(8:01) 50.8(4:59) 1084
  Strength3 1:40:00
  Swimming2 1:20:00 2.24(35:46) 3.6(22:13)
  Orienteering1 1:01:15 2.25(27:16) 3.62(16:57) 30
  Total23 24:04:19 136.06 218.97 4892

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Tuesday Feb 28, 2017 #

7 PM

Note

Climbing at Sunderland with Pippa and David.

Monday Feb 27, 2017 #

8 AM

Strength 40:00 [2]

Core stability and weights
12 PM

Running 38:09 intensity: (8:45 @1) + (12:59 @2) + (15:07 @3) + (1:17 @4) + (1 @5) 5.81 km (6:34 / km) +89m 6:06 / km
ahr:138 max:170 shoes: Inov-8 Mudclaw 300 red

Jog round river with lots of drills.

Sunday Feb 26, 2017 #

12 PM

Running 2:12:43 intensity: (14:11 @1) + (12:25 @2) + (52:31 @3) + (52:05 @4) + (1:31 @5) 16.94 km (7:50 / km) +571m 6:42 / km
ahr:151 max:173 shoes: VJ Supra

LOC Northern Champs, 16th on M21E. Felt tired from about halfway, exhausted from 3/4, and walked the last 4 controls. Shame as it was some nice O on a good area

Saturday Feb 25, 2017 #

2 PM

Running 1:02:42 intensity: (5:08 @1) + (19:16 @2) + (33:06 @3) + (4:52 @4) + (20 @5) 8.53 km (7:21 / km) +264m 6:22 / km
ahr:146 max:172 shoes: Inov-8 Mudclaw 300 red

Checking out possible new O area, west of Simonside, south west of Rothbury. This one was mostly deep heather and very hard work.

Running 37:16 intensity: (5:41 @1) + (13:38 @2) + (17:57 @3) 6.95 km (5:22 / km) +175m 4:46 / km
ahr:142 max:156 shoes: Inov-8 Mudclaw 300 red

Checking out possible new O area, Glitteringstone near Rothbury. Some potential, although not hugely technical

Friday Feb 24, 2017 #

12 PM

Running 55:18 intensity: (3:26 @1) + (17:56 @2) + (33:56 @3) 12.6 km (4:23 / km) +164m 4:07 / km
ahr:145 max:151 shoes: Asics Gel-Cumulus 16

Steady run Sherburn Hill.

Thursday Feb 23, 2017 #

12 PM

Swimming 40:00 [3] 2.0 km (20:00 / km)

Swim 80 lengths

Tuesday Feb 21, 2017 #

8 AM

Strength 30:00 [2]

Core stability
12 PM

Running 1:10:39 intensity: (7:41 @1) + (27:59 @2) + (34:59 @3) 10.74 km (6:35 / km) +296m 5:47 / km
ahr:142 max:151 shoes: Inov-8 Mudclaw 300 red

Hilly run with Pippa

Monday Feb 20, 2017 #

12 PM

Running 43:34 intensity: (1:21 @1) + (7:54 @2) + (23:08 @3) + (11:01 @4) + (10 @5) 9.12 km (4:47 / km) +125m 4:28 / km
ahr:151 max:172 shoes: Inov-8 Mudclaw 300 red

Sherburn steady run
7 PM

Note

Climbing with Pippa at Newton Aycliffe.

Sunday Feb 19, 2017 #

10 AM

Running 1:05:51 intensity: (31:08 @1) + (16:45 @2) + (16:34 @3) + (1:24 @4) 8.83 km (7:27 / km) +283m 6:26 / km
ahr:135 max:160 shoes: Inov-8 Mudclaw 300 red

Run with Pippa and Clare (Rob bit ill and walking with Finn) from Frosterley.

Saturday Feb 18, 2017 #

1 PM

Orienteering 1:01:15 intensity: (59:13 @1) + (1:47 @2) + (6 @3) + (9 @4) 3.62 km (16:57 / km) +30m 16:16 / km
ahr:108 max:166 shoes: VJ Supra

Grade B controllers course fieldwork in Newton Hanzard.

Friday Feb 17, 2017 #

8 AM

Strength 30:00 [2]

Core stability
6 PM

Running 34:37 intensity: (13:44 @1) + (13:15 @2) + (7:00 @3) + (38 @4) 6.47 km (5:21 / km) +121m 4:53 / km
ahr:135 max:168 shoes: Inov-8 Mudclaw 300 red

Steady run in the woods.

Thursday Feb 16, 2017 #

12 PM

Swimming 40:00 [3] 1.6 km (25:00 / km)

Swimming 64 lengths.
6 PM

Running 1:19:31 intensity: (1:26 @1) + (13:05 @2) + (37:49 @3) + (26:20 @4) + (51 @5) 16.45 km (4:50 / km) +210m 4:33 / km
ahr:152 max:180 shoes: Inov-8 Mudclaw 300 red

Steady run round river, railway path, Witton Gibbert church, Bear Park. Both Achilles quite sort, and have been for a few days.

Tuesday Feb 14, 2017 #

7 PM

Note

Climbing with Pippa and David. Going ok, but strained pulley tendon in right hand middle finger. Not too bad, just take it easy for a week or so.

Sunday Feb 12, 2017 #

11 AM

Running 59:27 intensity: (18 @1) + (1:35 @2) + (5:20 @3) + (22:42 @4) + (29:32 @5) 9.15 km (6:30 / km) +457m 5:12 / km
ahr:166 max:182 shoes: VJ Supra

MDOC Twin Peaks event at Bleathwaite and Little Arrow Moor. Using my new SIAC dibber. Sadly it did not improve my time noticeable. Had an ok run, fairly clean, but someway off the pace.

Saturday Feb 11, 2017 #

2 PM

Cycling 1:12:34 intensity: (41:44 @1) + (12:51 @2) + (17:29 @3) + (30 @4) 12.66 km (5:44 / km) +319m 5:05 / km
ahr:127 max:166 shoes: Old MTB

My 40th birthday!! MTB ride with Pippa from Blawith in the lakes.

Thursday Feb 9, 2017 #

12 PM

Running 57:02 intensity: (2:58 @1) + (22:24 @2) + (23:46 @3) + (7:38 @4) + (16 @5) 11.2 km (5:06 / km) +244m 4:36 / km
ahr:146 max:170 shoes: Inov-8 Mudclaw 300 red

Steady run Houghall and wicker man.

Tuesday Feb 7, 2017 #

12 PM

Running 1:23:30 intensity: (25:47 @1) + (24:30 @2) + (24:16 @3) + (8:56 @4) + (1 @5) 13.59 km (6:09 / km) +382m 5:23 / km
ahr:139 max:169 shoes: Inov-8 Mudclaw 300 red

Hills reps on middle hill in Houghall, 2 sets of 25/50/75/100/100/75/50/25 second hills, 5 mins between sets. Feeling rubbish, both Achilles aching, and no spring the legs.
7 PM

Note

Climbing at Newton Aycliffe with David

Monday Feb 6, 2017 #

12 PM

Running 59:30 intensity: (51 @1) + (9:41 @2) + (38:07 @3) + (10:51 @4) 12.54 km (4:45 / km) +171m 4:26 / km
ahr:150 max:165 shoes: Inov-8 Mudclaw 300 red

Steady run Frankland Prison and ponds.

Sunday Feb 5, 2017 #

10 AM

Cycling 3:00:44 intensity: (1:48:13 @1) + (51:27 @2) + (16:35 @3) + (4:29 @4) 38.13 km (4:44 / km) +765m 4:18 / km
ahr:126 max:167 shoes: Old MTB

MTB ride with Pippa near Helmsley. Some good trails and quite a lot of mud. Only one navigation error!

Saturday Feb 4, 2017 #

8 AM

Running 27:41 intensity: (3:50 @1) + (3:55 @2) + (16:50 @3) + (3:06 @4) 3.4 km (8:09 / km) +153m 6:39 / km
ahr:146 max:167 shoes: Inov-8 Mudclaw 300 red

Jogging in Pelaw Woods with Pippa including some hills. Birthday treat for Pippa.

Friday Feb 3, 2017 #

12 PM

Running 42:16 intensity: (10:55 @1) + (9:25 @2) + (19:04 @3) + (2:51 @4) + (1 @5) 8.63 km (4:54 / km) +74m 4:42 / km
ahr:139 max:169 shoes: Inov-8 Mudclaw 300 red

Kepier Woods and along river. Been lazy last few days still getting over cold. Felt ok today, except glutes aching from climbing this week!

Thursday Feb 2, 2017 #

7 PM

Note

Bouldering at DCC with David.

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