Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: duncanarcher

In the 30 days ending Apr 30, 2014:

activity	#	time	miles		km		+m
Orienteering	11	9:55:36	62.46	(9:32)	100.52	(5:55)	1399
Running	9	9:08:40	62.49	(8:47)	100.56	(5:27)	2049
Cycling	1	1:12:25	14.93	(4:51)	24.03	(3:01)	261
Strength	1	30:00
Total	22	20:46:41	139.88		225.12		3709

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Tuesday Apr 29, 2014 #

1 PM

Running hills 1:02:12 10.1 km (6:09 / km) +304m 5:21 / km
shoes: Nike Vomero 7

Drills and 4 warm-up hills (30s), then 4 * rep from bottom steps, along bottom woods, up middle track, and back to top of steps. 5:13, 5:13, 5:25, 5:30. About 30s slower than when I did this session last September (4:49, 4:54, 4:56, 4:58). Tired from run on Sunday maybe, and also perhaps still a bit from the JK. Also I was wearing trainers as it was nice out, but a bit squidgy in the mud in places.

C • Houghal Reps 1

Monday Apr 28, 2014 #

12 PM

Running 52:43 [3] 11.28 km (4:40 / km) +144m 4:24 / km
shoes: Inov-8 MudRoc 290 black

Steady run, Aykley Heads and Frankland prison. Tired from yesterday's run, but that is to be expected.

7 PM

Note

Climbing at Sunderland

Sunday Apr 27, 2014 #

3 PM

Running 1:56:36 20.53 km (5:41 / km) +634m 4:55 / km
shoes: Inov-8 MudRoc 290 black

Run on the fells from Bollihope. Parts of it with Pippa. One hard effort 16 mins up track on the last loop - pushed hard and felt tired! Drizzly weather, but not windy and nice running out on the moors.

Saturday Apr 26, 2014 #

3 PM

Cycling 1:12:25 [3] 24.03 km (3:01 / km) +261m 2:51 / km
shoes: Old MTB

Mountain biking with Pippa, Sherburn House, Croxdale, Sunderland Bridge, Brandon. Decent pace.

Friday Apr 25, 2014 #

6 PM

Running 52:34 [3] 11.31 km (4:39 / km) +160m 4:20 / km
shoes: Inov-8 MudRoc 290 black

Steady run round Houghall Woods, river and Kepier Woods. No real trouble with hamstring.

Thursday Apr 24, 2014 #

7 PM

Running 1:18:01 [3] 12.1 km (6:27 / km) +306m 5:43 / km
shoes: Inov-8 MudRoc 290 black

DFR On Tour, from Bollihope, up to Five Pikes hill. Good to see some DFR folk again - not been on a Thursday for a while. Nice run on the fells (except where some local game keeper got stroppy with us for having a dog, even on a lead). Saw Jim, and it reminded me I need to do some proper MM training - in moorland terrain, and he was out training with his pack on.

Wednesday Apr 23, 2014 #

12 PM

Running 41:04 [3] 8.69 km (4:44 / km) +158m 4:20 / km
shoes: Inov-8 MudRoc 290 black

Very gentle run round Shincliffe and woods. Left hamstring twinging, but starting to improve.

7 PM

Note

Climbing at Sunderland

Tuesday Apr 22, 2014 #

Note

Pippa and I were going to stay down after the JK in Pembroke for a week climbing, but it was damp and the forecast wasn't improving so just came home.

Monday Apr 21, 2014 #

10 AM

Orienteering race 38:33 [4] 7.04 km (5:28 / km) +145m 4:58 / km
shoes: Jalas Black O shoes

JK relays, Pwll Du. CLOK mens open team, doing first leg, then Nic Barber and Peter Bray. Hamstrings were hurting, and was feeling wrecked from previous races, so well off the pace (32 mins fastest?). 23rd after first, leg, but team finished 9th in the end.

C • JK 1

Sunday Apr 20, 2014 #

1 PM

Orienteering race 1:07:15 [4] 12.45 km (5:24 / km) +272m 4:52 / km
shoes: Jalas Black O shoes

JK Day 2, Llangynidr. 1st on M35L, by 5 minutes today, and 20 minutes overall. Woo hoo! Another fairly clean race, where others were making mistakes, but also I was running well again, although feeling pretty tired near the end. Mist was down, and rained a little, but never really affected my navigation - could nearly always see all I needed to. Hamstrings hurting at the end, and slowed down quite a bit in the last couple of controls.

Saturday Apr 19, 2014 #

10 AM

Orienteering race 1:10:22 [4] 13.15 km (5:21 / km) +251m 4:53 / km
shoes: Jalas Black O shoes

JK Day 2 Long, Merthyr Common. 1st on M35L by 10 minutes! Was a bit apprehensive after making lots of mistakes on this area last time here at the SHIs, so took it carefully, and was pretty clean. Also running well. Both hamstrings aching from halfway round.

Friday Apr 18, 2014 #

2 PM

Orienteering race 13:28 [5] 3.2 km (4:12 / km) +35m 3:59 / km
shoes: Inov-8 MudRoc 290 black

JK Day 1 Sprint. Swansea Uni. 1st on M35L. Got caught in traffic on way to event, so only got dropped off at the gates to the campus with less than 15 mins to go, had to get number, so not much time to warm up! Felt like hard work, but fairly smooth race. Chest was burning at the end from first time running properly hard since feeling ill last week.

Thursday Apr 17, 2014 #

1 PM

Running 39:33 7.78 km (5:05 / km) +144m 4:39 / km
shoes: Nike Vomero 7

Gentle run getting back after cold. 3 * 3mins to check not feeling too bad for the JK. I'll probably live. And some drills.

Friday Apr 11, 2014 #

Strength 30:00 [2]

Core stability

Thursday Apr 10, 2014 #

Note

Ill with cold / sore throat since coming home.

Wednesday Apr 9, 2014 #

7 AM

Running 47:52 [3] 10.86 km (4:25 / km) +132m 4:09 / km
shoes: Inov-8 MudRoc 290 black

Gentle run in Whitewebbs Woods, Enfield before work. Feeling bit stiff and sluggish, although pace doesn't seem too bad.

Tuesday Apr 8, 2014 #

9 AM

Orienteering 1:12:47 [3] 11.2 km (6:30 / km) +129m 6:09 / km
shoes: Jalas Black O shoes

Steady run round an old Ravinen night champs course in Hellasgarden. Nice bits of the forest, and plenty of chatting on the run as well as some good O. Shame to be heading back to UK forests...

Monday Apr 7, 2014 #

9 AM

Running 58:05 [3] 7.91 km (7:21 / km) +67m 7:03 / km
shoes: Inov-8 MudRoc 290 black

Gentle post VM party jog round the lake and woods at Hellasgarden.

Sunday Apr 6, 2014 #

11 AM

Orienteering race 37:17 [4] 6.46 km (5:46 / km) +100m 5:21 / km
shoes: Jalas Black O shoes

VM relays, Hellasgarden. Last leg (with Alan Cherry + Helen Gardner). Went out in 3rd, overtook Matt Lyle, but was never going to catch Matt Vokes (5 mins lead and he did 3 mins quicker). One mistake of about 2 mins, otherwise good O, but only a steady pace.

1 PM

Orienteering 41:47 [2] 6.58 km (6:21 / km) +71m 6:02 / km
shoes: Jalas Black O shoes

Control collecting from Friday's model. Going very slowly. Tired.

Saturday Apr 5, 2014 #

11 AM

Orienteering race 54:40 [4] 9.19 km (5:57 / km) +90m 5:40 / km
shoes: Jalas Black O shoes

Guest run at orienteering Varsity Match. Came 8th, well done on local Swedes running it, and beaten by top OUOC etc. Felt rubbish, legs really tired from last night's night event (and training earlier yesterday), made a couple of mistakes, and pinged a contact lens out 2/3rds of the way round. Not a great run.

Friday Apr 4, 2014 #

9 AM

Orienteering 1:01:55 [3] 9.46 km (6:33 / km) +93m 6:14 / km
shoes: Jalas Black O shoes

Running round VM model area, added in some extra controls of my own to find (mostly boulders - they seemed large and sufficiently significant without flags on them). Mostly good, couple of legs strayed off the line in vague areas.

8 PM

Orienteering race 1:19:37 [4] 13.19 km (6:02 / km) +111m 5:48 / km
shoes: Jalas Black O shoes

Grymnatta orienteering night race. Running H21, big field and some big names. 48th. Thierry stormed round in 50 minutes. Quite pleased with my run, quite a few hesitations in the dark, and couple of misses, but also some good orienteering.

Thursday Apr 3, 2014 #

4 PM

Orienteering 57:55 [3] 8.6 km (6:44 / km) +102m 6:21 / km
shoes: Jalas Black O shoes

In Stockholm, Sweden for the Varsity Match. Hanging controls for the model event tomorrow. Map too a little getting used to, detailed area but only 1:15,000. Nice woods though, although lots of little paths not mapped.

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