Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: duncanarcher

In the 30 days ending Jun 30, 2014:

activity	#	time	miles		km		+m
Orienteering	7	15:09:35	61.16	(14:52)	98.42	(9:15)	4279
Running	12	11:06:14	80.05	(8:19)	128.83	(5:10)	2892
Cycling	1	1:54:22	13.13	(8:42)	21.14	(5:25)	944
Strength	2	1:00:00
Total	21	29:10:11	154.34		248.39		8115

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Monday Jun 30, 2014 #

8 AM

Strength 30:00 [2]

Core stability exercises.

12 PM

Running 46:09 [3] 9.69 km (4:46 / km) +192m 4:20 / km
shoes: Inov-8 MudClaw 265 red

Steady run out through Houghall to Low Burnhall.

Sunday Jun 29, 2014 #

10 AM

Running long 1:32:14 [3] 17.3 km (5:20 / km) +544m 4:36 / km
shoes: Inov-8 MudClaw 265 red

Marshalling at turnaround point of DFR Cronkley Fell Race. Jog out and back. Legs aching from parkrun yesterday.

Saturday Jun 28, 2014 #

8 AM

Running 19:44 [3] 3.12 km (6:19 / km) +2m 6:18 / km
shoes: Inov-8 MudClaw 265 red

Warm up before parkrun

Running tempo (parkrun) 16:59 [5] 5.09 km (3:20 / km) +2m 3:20 / km
shoes: Inov-8 MudClaw 265 red

Parkrun - 16:59!!! Woo hoo!! Sub-17! No idea where that came from. Previous PB was 17:21. It seems that the best training for a good parkrun is don't do any speed work, just train for a mountain marathon, then have a couple of weeks doing not much, then long haul flights halfway round the world and back, and then just do it. Very happy - felt good today, some decent people to pace myself against for the first half, then kept on pushing. Good conditions too - dry, nice temperature, and hasn't rained for days so dry underfoot in the field.

3 PM

Cycling 1:54:22 [3] 21.14 km (5:25 / km) +944m 4:25 / km
shoes: Old MTB

Bike ride with Pippa from Low Row in Swaledale, up and over to Gunnerside, and back down to the start. Checking out possible spots for Tour de France viewing.

Wednesday Jun 25, 2014 #

Strength 30:00 [2]

Core stability exercises.

Monday Jun 23, 2014 #

11 AM

Running 58:49 [3] 11.18 km (5:16 / km) +282m 4:40 / km
shoes: Inov-8 MudClaw 265 red

Run up the hill in the middle of Santiago. Was quiet and dark when I headed up. Nice view of the city from the top with all the lights. Then the place came alive when I was back down, with traffic and pedestrians everywhere - start of the week I guess!

Sunday Jun 22, 2014 #

3 PM

Running long 2:22:55 [3] 26.34 km (5:25 / km) +727m 4:46 / km
shoes: Inov-8 MudClaw 265 red

Had to go to Santiago, Chile for a business trip. So naturally I took the earliest opportunity to go out for a run. Hotel was in the middle of city, so had 7km on pavements to get out, then straight into a national park heading uphill. Sadly only got so far before the park rangers were saying you had to turn around - it was only midday, I could easily have got the 4km to the end of the trail in the hour they were allowing. Oh well, nice run anyway, and downhill all the way back.

Saturday Jun 21, 2014 #

9 AM

Running 39:48 [3] 7.0 km (5:41 / km) +111m 5:16 / km
shoes: Nike Vomero 7

Steady run with Pippa in the woods

Thursday Jun 19, 2014 #

6 PM

Orienteering race 36:24 [4] 7.14 km (5:06 / km) +275m 4:16 / km
shoes: VJ Supra

CLOK summer series at Errington. Bit overgrown in the forest, but well planned course kept you in the nicer bits or the little paths.

7 PM

Orienteering 27:55 [3] 4.36 km (6:24 / km) +96m 5:46 / km
shoes: VJ Supra

Collecting controls at Errington.

Tuesday Jun 17, 2014 #

12 PM

Running 50:08 [3] 11.36 km (4:25 / km) +135m 4:10 / km
shoes: Nike Vomero 7

Steady run, Frankland prison, Aykley Heads etc. Legs feeling tired still, so just taking it easy since the LAMM.

Sunday Jun 15, 2014 #

Note

Climbing at Kern Knotts, Great Gable.

Saturday Jun 14, 2014 #

12 PM

Running 19:12 [3] 2.01 km (9:32 / km) +224m 6:08 / km
shoes: VJ Supra

Jogging from edge of Coniston Water up over Bethecar Moor to start of orienteering training.

Orienteering 1:14:57 [3] 9.85 km (7:37 / km) +216m 6:51 / km
shoes: VJ Supra

Orienteering training with Pippa, Hollie and Bilbo in Forest X, then Bethecar Moor, then Nibthwaite. Felt good for first half a dozen controls, then tiring a bit in the forest, then good again over the moor (it was downhill!), then rock traversing in the forest at the end. Good to be O training, and nice refreshing dip in the lake at the end.

3 PM

Note

Climbing at Wallowbarrow, Duddon Valley.

Thursday Jun 12, 2014 #

12 PM

Running 46:41 [3] 9.62 km (4:51 / km) +212m 4:22 / km
shoes: Inov-8 MudClaw 265 red

Steady run in the woods

Tuesday Jun 10, 2014 #

12 PM

Running 48:30 [3] 9.04 km (5:22 / km) +186m 4:52 / km
shoes: Nike Vomero 7

Gentle run with Pippa in the woods. Quads feeling sore from the weekend, but otherwise muscles not bad, but generally fatigued. Need more rest (unsurprisingly).

Sunday Jun 8, 2014 #

Orienteering race 5:28:17 [3] 29.0 km (11:19 / km) +1500m 9:00 / km
shoes: Inov-8 MudClaw 265 red

LAMM day 2. 1st by 30 minutes today, and 1hr30 overall. Another good day. Ate and drank plenty at camp, and slept ok. It started raining 10 minutes before the start, but soon stopped, remaining cloudy but not cold most of the day, and clear - ideal running conditions. Route choices not too hard, nor was the fine navigation, just had to keep running. One brutally steep climb in particular was a hands and knees job in heather, and seemed to go on for ages. But otherwise it felt relatively relaxed knowing we had a good cushion from yesterday. 3rd LAMM elite win in a row - woo hoo!!

C • Well done 1

Saturday Jun 7, 2014 #

Orienteering race 6:24:28 [3] 39.0 km (9:51 / km) +1900m 7:56 / km
shoes: Inov-8 MudClaw 265 red

LAMM day 1. Strathcarron. 1st by 40 minutes. The elite and A got taken by bus then minibus up to the top of the road to Applecross, with views of Skye Ridge in the distance. Then into the course, fine navigation was fine, two longer route choice legs which I was happy with. Good weather all day, almost too warm at times, but kept eating and drinking well, and felt fairly strong.

Thursday Jun 5, 2014 #

12 PM

Running 37:32 [3] 7.96 km (4:43 / km) +152m 4:18 / km
shoes: Nike Vomero 7

Gentle run, resting up for the LAMM at the weekend. Strathcarron, same event centre as LAMM 2004 (when it snowed in June, and I was 5th on B with Kirsty). Feeling good, and really looking forward to it.

C • good luck 1

Monday Jun 2, 2014 #

12 PM

Running 47:33 [3] 9.11 km (5:13 / km) +123m 4:53 / km
shoes: Inov-8 MudClaw 265 red

Easy run round the woods, recovering from British, tapering for LAMM. Bit of tiredness in the legs from the weekend.

Sunday Jun 1, 2014 #

11 AM

Orienteering race 32:29 [4] 6.66 km (4:53 / km) +183m 4:17 / km
shoes: VJ Supra

British Relays at Cragg Estate and Chesterhope Common. Did last leg with Peter Bray and Nic Barber, and finished 4th on men's premier. That is the best CLOK men's result ever (previous best was 5th in JK 2006 Bramham Park, Yorkshire) - brilliant. Peter had a storming run on first leg (with fresh legs not having raced yesterday) to bring us back a minute in the lead. Nic also had a great run, and only Hector came past (eventually, took a couple of goes I gather). Then I went out, Peter Hodkinson came past at number 5, flying along (also didn't run yesterday), then GG slowly gaining through the quarries and pulled away. Thought Aidan was close at one point, but wonder if he missed a bit in the quarry because then I couldn't see him behind me. Felt really tried after yesterday, no speed, but enough in the legs to keep in 4th.

1 PM

Orienteering 25:05 [2] 2.41 km (10:24 / km) +109m 8:29 / km
shoes: VJ Supra

Control collecting.

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