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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: duncanarcher

In the 28 days ending Feb 28, 2022:

activity # timemileskm+m
  Orienteering15 13:00:26 55.97(13:57) 90.07(8:40) 2138
  Walking8 5:37:42 16.41(20:35) 26.4(12:47) 500
  Running9 5:10:53 35.35(8:48) 56.88(5:28) 1018
  Strength8 3:01:00
  Cycling2 2:03:34 27.05(4:34) 43.53(2:50) 381
  Total39 28:53:35 134.77 216.89 4037

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Monday Feb 28, 2022 #

7 PM

Running 37:55 intensity: (1:34 @2) + (11:43 @3) + (22:56 @4) + (1:42 @5) 7.02 km (5:24 / km) +116m 4:59 / km
ahr:158 max:172 shoes: Inov-8 Roclite 275 red

Run in Houghall Woods

Sunday Feb 27, 2022 #

11 AM

Cycling 1:57:33 intensity: (17:40 @1) + (24:31 @2) + (46:18 @3) + (28:46 @4) + (18 @5) 42.03 km (2:48 / km) +381m 2:41 / km
ahr:145 max:203 shoes: Specialized Allez Sport black

Road bike to Seaham with Dickie
4 PM

Orienteering 49:41 intensity: (4:41 @1) + (11:59 @2) + (23:24 @3) + (9:37 @4) 7.69 km (6:28 / km) +98m 6:04 / km
ahr:147 max:163 shoes: Inov-8 Roclite 275 red

Running round checking new map in Kelloe

Saturday Feb 26, 2022 #

2 PM

Orienteering 2:05:22 intensity: (59:08 @1) + (39:42 @2) + (24:49 @3) + (1:14 @4) + (29 @5) 12.25 km (10:14 / km) +195m 9:29 / km
ahr:131 max:184 shoes: Inov-8 Roclite 275 red

Mapping in Kelloe Plantation
6 PM

Walking 46:58 intensity: (41:28 @1) + (4:33 @2) + (57 @3) 2.99 km (15:41 / km) +51m 14:27 / km
ahr:109 max:156

Walk with Pippa in woods

Friday Feb 25, 2022 #

7 AM

Running 40:35 intensity: (24 @1) + (55 @2) + (14:15 @3) + (24:25 @4) + (36 @5) 7.67 km (5:18 / km) +150m 4:49 / km
ahr:157 max:173 shoes: Inov-8 Roclite 300 blue

Early morning jog in the woods
7 PM

Note

Climbing at ROF with Pippa and Mark

Wednesday Feb 23, 2022 #

9 PM

Walking 25:15 [1] 2.44 km (10:22 / km)
ahr:101 max:109

Walk round river

Tuesday Feb 22, 2022 #

5 PM

Running 44:05 intensity: (37 @1) + (55 @2) + (15:28 @3) + (22:27 @4) + (4:38 @5) 8.11 km (5:26 / km) +189m 4:52 / km
ahr:158 max:173 shoes: Inov-8 Roclite 300 blue

Jog in Houghall

Monday Feb 21, 2022 #

7 PM

Walking 41:45 intensity: (35:40 @1) + (4:58 @2) + (1:07 @3) 3.58 km (11:39 / km) +76m 10:32 / km
ahr:116 max:156

Walk round river

Sunday Feb 20, 2022 #

10 AM

Walking 1:09:41 intensity: (1:01:51 @1) + (5:19 @2) + (2:15 @3) + (16 @4) 4.66 km (14:58 / km) +80m 13:47 / km
ahr:107 max:165

Walk round river with Pippa and Jenny

Saturday Feb 19, 2022 #

11 AM

Orienteering 30:23 intensity: (5:52 @1) + (5:13 @2) + (17:58 @3) + (1:20 @4) 2.63 km (11:34 / km) +17m 11:12 / km
ahr:142 max:162 shoes: Inov-8 Roclite 300 blue

Coaching at CLOK couch 2 green at Preston Park
12 PM

Orienteering 13:02 intensity: (16 @1) + (29 @2) + (10:15 @3) + (2:02 @4) 1.49 km (8:45 / km) +7m 8:33 / km
ahr:151 max:160 shoes: Inov-8 Roclite 300 blue

Control collecting
6 PM

Orienteering race 59:56 intensity: (1:03 @1) + (4:31 @2) + (16:32 @3) + (27:23 @4) + (10:27 @5) 7.69 km (7:48 / km) +253m 6:42 / km
ahr:159 max:186 shoes: Arctic Talon 275

M45 British Night Champion? How did that happen? Lovely evening out in the snow on Ilkley Moor

Thursday Feb 17, 2022 #

11 AM

Running 18:16 intensity: (2:06 @1) + (2:56 @2) + (10:06 @3) + (3:08 @4) 2.47 km (7:24 / km) +58m 6:37 / km
ahr:147 max:166 shoes: Inov-8 Roclite 300 blue

Jogging with Pippa to Kepier

Wednesday Feb 16, 2022 #

7 PM

Walking 38:58 intensity: (38:35 @1) + (14 @2) + (9 @3) 3.49 km (11:10 / km) +80m 10:01 / km
ahr:111 max:150

Walk round the river

Tuesday Feb 15, 2022 #

7 PM

Running 45:02 intensity: (35 @1) + (2:46 @2) + (16:00 @3) + (25:28 @4) + (13 @5) 8.97 km (5:01 / km) +105m 4:45 / km
ahr:155 max:173 shoes: Inov-8 Roclite 275 red

Run to Sherburn and back across muddy fields

Monday Feb 14, 2022 #

7 PM

Walking 42:35 intensity: (38:25 @1) + (2:31 @2) + (1:39 @3) 3.74 km (11:22 / km) +75m 10:20 / km
ahr:112 max:152

Walk round the river

Sunday Feb 13, 2022 #

9 AM

Orienteering 21:48 intensity: (2:39 @1) + (7:26 @2) + (9:08 @3) + (2:35 @4) 2.0 km (10:54 / km)
ahr:145 max:165 shoes: Arctic Talon 275

Control hanging for NEJS training on High Dam
11 AM

Orienteering 34:46 intensity: (7:44 @1) + (8:10 @2) + (14:27 @3) + (4:25 @4) 4.49 km (7:44 / km) +26m 7:31 / km
ahr:142 max:163 shoes: Arctic Talon 275

Doing a loop myself then control collecting

Saturday Feb 12, 2022 #

9 AM

Orienteering 29:24 intensity: (6:38 @1) + (15:56 @2) + (6:43 @3) + (7 @4) 2.59 km (11:21 / km) +94m 9:37 / km
ahr:137 max:158 shoes: Arctic Talon 275

Control hanging for NEJS training on Great Tower
11 AM

Orienteering 1:30:35 intensity: (36:34 @1) + (27:14 @2) + (24:12 @3) + (2:24 @4) + (11 @5) 7.31 km (12:24 / km) +255m 10:33 / km
ahr:130 max:174 shoes: Arctic Talon 275

Shadowing and collecting
6 PM

Orienteering 17:27 intensity: (19 @1) + (3:38 @2) + (11:00 @3) + (2:25 @4) + (5 @5) 1.88 km (9:18 / km) +70m 7:51 / km
ahr:150 max:177 shoes: Arctic Talon 275

Collecting night course

Friday Feb 11, 2022 #

12 PM

Walking 39:34 intensity: (37:29 @1) + (1:35 @2) + (30 @3) 2.65 km (14:55 / km) +70m 13:11 / km
ahr:108 max:149

Walk with Pippa and Jenny

Thursday Feb 10, 2022 #

7 AM

Strength 25:00 [1]

Yoga Move day 29
6 PM

Running 37:35 intensity: (42 @1) + (23 @2) + (12:55 @3) + (22:58 @4) + (37 @5) 6.99 km (5:22 / km) +121m 4:57 / km
ahr:158 max:181 shoes: Inov-8 Roclite 275 red

Run in Houghall Woods

Wednesday Feb 9, 2022 #

7 AM

Strength 22:00 [1]

Core stability
6 PM

Running 9:18 intensity: (26 @1) + (3:29 @2) + (5:23 @3) 1.54 km (6:02 / km) +38m 5:22 / km
ahr:143 max:153 shoes: Inov-8 Roclite 300 blue

Warm up

Orienteering 35:30 intensity: (33 @1) + (41 @2) + (7:25 @3) + (25:46 @4) + (1:05 @5) 6.47 km (5:29 / km) +95m 5:07 / km
ahr:159 max:176 shoes: Inov-8 Roclite 300 blue

NN training - 45 minute score from Neville’s Cross. Lots of choices and didn’t take them in a great order, plus got confused and one didn’t register so had to go back. Beaten by Maya for second week in a row!

Running 12:50 intensity: (23 @1) + (18 @2) + (4:21 @3) + (7:48 @4) 2.6 km (4:56 / km) +56m 4:27 / km
ahr:155 max:168

Tuesday Feb 8, 2022 #

7 AM

Strength 22:00 [1]

Core stability
8 PM

Running 43:07 intensity: (21 @1) + (7 @2) + (8:39 @3) + (33:21 @4) + (39 @5) 7.61 km (5:40 / km) +88m 5:22 / km
ahr:160 max:171

Run to Kepier Woods

Monday Feb 7, 2022 #

7 AM

Strength 22:00 [1]

Core stability

Cycling 6:01 intensity: (50 @1) + (2:06 @2) + (2:54 @3) + (11 @4) 1.5 km (4:00 / km)
ahr:142 max:160 shoes: Canondale Trail 4 green

Cycle back from garage
7 PM

Walking 32:56 intensity: (29:21 @1) + (2:20 @2) + (1:15 @3) 2.84 km (11:36 / km) +69m 10:20 / km
ahr:116 max:153

Walk on the woods after work

Sunday Feb 6, 2022 #

10 AM

Orienteering race 1:22:18 intensity: (8:36 @1) + (8:26 @2) + (24:25 @3) + (29:19 @4) + (11:32 @5) 10.19 km (8:05 / km) +500m 6:29 / km
ahr:153 max:180 shoes: Arctic Talon 275

Lakeland Warrior elite race on Rusland Heights. Feeling really slow but nav was mostly good, especially in last tricky loop. Found Matt Rooke and he was always 100m ahead of me for 2/3rds of it, then overtook him on a leg into the map exchange and didn't see on last loop.

Saturday Feb 5, 2022 #

12 PM

Orienteering race 49:29 intensity: (3:46 @1) + (5:55 @2) + (30:09 @3) + (9:39 @4) 6.31 km (7:50 / km) +160m 6:57 / km
ahr:149 max:165 shoes: Arctic Talon 275

Lakeland Warrior elite race on Holme Fell. Atrocious weather - was always windy then starting sleeting just as I started into the wind up to top of the hill. Nicer later on in the trees. Nicer course. Legs sluggish but not broken.

Orienteering 43:53 intensity: (4:06 @1) + (12:41 @2) + (18:44 @3) + (7:50 @4) + (32 @5) 4.65 km (9:27 / km) +178m 7:56 / km
ahr:147 max:181 shoes: Arctic Talon 275

Control collecting. Took some better lines than in the race and not raining!

Friday Feb 4, 2022 #

7 AM

Strength 21:00 [1]

Core stability
1 PM

Orienteering 1:13:47 intensity: (18:54 @1) + (18:55 @2) + (27:37 @3) + (8:15 @4) + (6 @5) 8.67 km (8:31 / km) +106m 8:01 / km
ahr:141 max:174 shoes: Inov-8 Roclite 275 red

Mapping new area at Quarrington Hill

Thursday Feb 3, 2022 #

7 AM

Strength 22:00 [1]

Core stability

Wednesday Feb 2, 2022 #

7 AM

Strength 26:00 [1]

Core stability
6 PM

Running 11:28 intensity: (30 @1) + (56 @2) + (10:02 @3) 1.96 km (5:50 / km) +42m 5:16 / km
ahr:147 max:156 shoes: Inov-8 Roclite 275 red

Jog to training

Orienteering 15:34 intensity: (20 @1) + (13 @2) + (7:02 @3) + (7:43 @4) + (16 @5) 2.98 km (5:14 / km) +57m 4:46 / km
ahr:155 max:183 shoes: Inov-8 Roclite 275 red

NN training - mixed score event round streets of North End and woods of Flass Vale. Beaten back by Maya and Tom through some clever route choices by them.

Orienteering 7:31 intensity: (1:46 @1) + (33 @2) + (4:56 @3) + (16 @4) 0.8 km (9:27 / km) +28m 8:02 / km
ahr:141 max:167 shoes: Inov-8 Roclite 275 red

NN training part 2 - odds and evens relay in Wharton Park

Running 10:42 intensity: (37 @1) + (46 @2) + (9:13 @3) + (6 @4) 1.94 km (5:31 / km) +56m 4:49 / km
ahr:147 max:158 shoes: Inov-8 Roclite 275 red

Jog home

Tuesday Feb 1, 2022 #

7 AM

Strength 21:00 [1]

Core stability

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