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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: duncanarcher

In the 30 days ending Sep 30, 2017:

activity # timemileskm+m
  Running15 15:55:42 110.14(8:41) 177.25(5:24) 3432
  Orienteering5 9:44:03 43.73(13:21) 70.38(8:18) 3002
  Strength3 1:30:00
  Cycling1 1:25:46 10.47(8:12) 16.84(5:06) 389
  Total24 28:35:31 164.33 264.47 6823

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Saturday Sep 30, 2017 #

8 AM

Running 14:26 intensity: (29 @1) + (52 @2) + (10:15 @3) + (2:48 @4) + (2 @5) 2.48 km (5:49 / km) +7m 5:44 / km
ahr:151 max:171 shoes: Inov-8 Mudclaw 300 green

Warm up

Running race 18:01 intensity: (1:20 @1) + (9:50 @2) + (6:51 @3) 5.03 km (3:35 / km) +1m 3:35 / km
ahr:142 max:153 shoes: Inov-8 Mudclaw 300 green

Parkrun 18:01. Feeling ok

Running 9:43 intensity: (57 @1) + (2:44 @2) + (5:51 @3) + (11 @4) 1.38 km (7:01 / km) +53m 5:54 / km
ahr:145 max:159 shoes: Inov-8 Mudclaw 300 green

Warm down
1 PM

Cycling 1:25:46 intensity: (16:00 @1) + (14:07 @2) + (44:02 @3) + (11:19 @4) + (18 @5) 16.84 km (5:06 / km) +389m 4:34 / km
ahr:144 max:174 shoes: Old MTB

MTB with Pippa and Stew in Hamsterley

Friday Sep 29, 2017 #

12 PM

Running 57:45 intensity: (1:33 @1) + (6:59 @2) + (1:28 @3) + (12:20 @4) + (35:25 @5) 10.73 km (5:23 / km) +206m 4:55 / km
ahr:169 max:189

Steady to wicker man

Thursday Sep 28, 2017 #

Note

Bouldering at DCC with David

Monday Sep 25, 2017 #

Strength 30:00 [2]

Core stability
2 PM

Orienteering 2:08:22 intensity: (1:25:32 @1) + (17:07 @2) + (6:45 @3) + (18:57 @4) + (1 @5) 13.07 km (9:49 / km) +364m 8:37 / km
ahr:128 max:169 shoes: VJ Supra

Checking OO controls at Hamsterley
7 PM

Note

Climbing at Sunderland with Pippa

Sunday Sep 24, 2017 #

9 AM

Orienteering race 1:18:11 intensity: (37 @1) + (1:57 @2) + (26:00 @3) + (47:16 @4) + (2:21 @5) 10.75 km (7:16 / km) +207m 6:38 / km
ahr:158 max:180 shoes: VJ Supra

VHI individual, Inshriach. Sadly didn't enjoy it as much as I'd hoped to. It was very heavy going with much deep heather, billberry and bog. Big miss at number #2 (four minutes), almost ended up back at the start. Fairly clean after that but just tired. Finished 4th behind Nick Barrable, Dave Godfree, and Richard Robinson.

Saturday Sep 23, 2017 #

10 AM

Orienteering race 33:22 intensity: (22 @1) + (40 @2) + (9:38 @3) + (14:24 @4) + (8:18 @5) 5.5 km (6:04 / km) +46m 5:49 / km
ahr:161 max:176 shoes: VJ Supra

VHI relays at Achernack near Grantown on Spey. On last leg in a team with Adrian Pickles and Lesley Ross (man-woman-man relay, all fairly balanced teams). They did the biz and I went off on last leg in third place, but about 7 minutes down on two Scots teams, with Roger Goddard and Dave Godfree on last leg. Not much chance of catching them. Set off with Darrell High just behind me (next England team), and he stayed in touch for about two thirds before I pulled away. All pretty clean orienteering. Thought that was it for a quiet run in, until Nick Barrable popped up just after the spectator control. I could claim I eased off knowing him beating me wouldn't change the overall team result, but frankly I was tired and he was going strong. Although I missed a trick at the end when he almost missed the final control and I should have sneaked the sprint finish, but not quite close enough. England won the relays overall.

Friday Sep 22, 2017 #

1 PM

Running 32:28 intensity: (2:05 @1) + (1:41 @2) + (10:01 @3) + (16:41 @4) + (2:00 @5) 5.72 km (5:40 / km) +94m 5:14 / km
ahr:156 max:179 shoes: Asics Gel-Cumulus 19

Loosen the legs and some drills before the weekend.

Monday Sep 18, 2017 #

12 PM

Running 52:17 intensity: (46 @1) + (2:23 @2) + (5:07 @3) + (22:45 @4) + (21:16 @5) 10.4 km (5:02 / km) +208m 4:34 / km
ahr:166 max:199 shoes: Inov-8 Mudclaw 300 green

Steady over to the wicker man and back. Feeling sprightly. HRM looks a bit misleading - I'm sure it wasn't consistently that high (and watch said I need 72 hours recovery when I got home as a result!).

Sunday Sep 17, 2017 #

Strength 30:00 [2]

Core stability.
2 PM

Running 24:08 intensity: (41 @1) + (6:02 @2) + (13:01 @3) + (4:24 @4) 3.76 km (6:26 / km) +2m 6:25 / km
ahr:148 max:167 shoes: Inov-8 Mudclaw 300 green

Steady with Pippa round the playing fields.

Saturday Sep 16, 2017 #

9 AM

Running 2:15:56 intensity: (13:10 @1) + (1:01:51 @2) + (55:30 @3) + (5:25 @4) 22.48 km (6:03 / km) +536m 5:24 / km
ahr:143 max:165 shoes: Inov-8 Mudclaw 300 green

Run on the moors from Waskerley Way car park. Mostly off the trails in varying depths of heather, grass and bog. Some railway path thrown in. Felt rubbish - tired from hills yesterday.

Friday Sep 15, 2017 #

12 PM

Running hills 47:44 intensity: (24 @1) + (2:55 @2) + (17:20 @3) + (25:48 @4) + (1:17 @5) 8.48 km (5:38 / km) +274m 4:51 / km
ahr:157 max:173 shoes: Inov-8 Mudclaw 300 green

Hill reps out back in Pelaw woods. Up the steadily rising path round to the field and push on across the field at the top, then jog back down the post hill. 2:58, 2:59, 3:03, 3:09, 3:11, 3:04. Feeling ok.

Thursday Sep 14, 2017 #

1 PM

Running 43:00 intensity: (17 @1) + (5:41 @2) + (17:03 @3) + (18:40 @4) + (1:19 @5) 8.84 km (4:52 / km) +139m 4:31 / km
ahr:154 max:183 shoes: Inov-8 Mudclaw 300 green

Steady, Shincliffe Woods

Tuesday Sep 12, 2017 #

12 PM

Running intervals 1:09:50 intensity: (12:23 @1) + (31:47 @2) + (22:06 @3) + (3:27 @4) + (7 @5) 13.18 km (5:18 / km) +184m 4:57 / km
ahr:140 max:171 shoes: Inov-8 Mudclaw 300 green

Flat reps along bottom of Houghall Woods. 6*1min, 3*2min, 2*3min, 1*6min, half rep as rest, with 2 mins between sets. Legs heavy from the weekend, but flat reps didn't seem too bad (hills would have been very slow today).

Monday Sep 11, 2017 #

12 PM

Running 43:35 intensity: (6:00 @1) + (13:55 @2) + (6:57 @3) + (16:38 @4) + (5 @5) 8.2 km (5:19 / km) +182m 4:47 / km
ahr:148 max:169 shoes: Inov-8 Mudclaw 300 green

Steady run in Houghall.

Sunday Sep 10, 2017 #

10 AM

Orienteering race 3:57:09 intensity: (32:02 @1) + (30:01 @2) + (1:44:33 @3) + (1:08:15 @4) + (2:18 @5) 26.19 km (9:03 / km) +1970m 6:35 / km
ahr:149 max:174 shoes: Inov-8 Mudclaw 300 green

Lake District Mountain Trail. Weather forecast the night before looked very poor, 40-50mph winds and raining, so I was slightly surprised to be started on the full course, not even bad weather cut offs. #1 and #2 ok, but very exposed with driving rain along past Hindscarf and over Dale Head to #2. #2 was manned and half thought they might be sending us home, but no such luck. So decided to take the sheltered route to #3, dropping down to Seatoller and up the road then footpath to Styhead Tarn, rather than going higher (although Honister Pass then round to Gillercombe probably wasn't so bad). Not much choice for #4 and #5, then at #5 (first manned checkpoint since #2) was told race is cancelled and time to go home, get down to Seatoller and will get a lift back over the HQ. Wasn't sure what to feel. For sure the last three controls would not be pleasant, back into a headwind, still showers / rain, and over Kirk Fell. But I was feeling ok, and reckon I was racing well, so bit disappointed. However I'm sure they made the right call - if you stopped for any length of time you'd get very exposed quickly, and if you were going slower you'd be out a long, long time. 3hr20 at #5 - woudl love to see how that compared to others. Really good course I thought, hats off to the planner, lots of route choice.
C • times 1

Saturday Sep 9, 2017 #

11 AM

Orienteering 1:46:59 intensity: (2:12 @1) + (6:49 @2) + (29:29 @3) + (56:12 @4) + (12:17 @5) 14.87 km (7:12 / km) +416m 6:19 / km
ahr:158 max:183 shoes: VJ Supra

Now M40 and my chances of making an SHI team again are dwindling (unless I change nation?!), so did the next best thing - test running the M21E course for the SHI 2018 at Hurstwood. The planner wanted a test to see if the length was about right (obviously scaling my time to what the winners will do!), at about the same time of year as the real thing will be. Great course. Looking forward to seeing what final course the planner comes up with and how my time compares to the real thing!
C • SHI 2018 2

Friday Sep 8, 2017 #

12 PM

Running 38:34 intensity: (2:39 @1) + (13:36 @2) + (21:06 @3) + (59 @4) + (14 @5) 8.25 km (4:41 / km) +131m 4:20 / km
ahr:145 max:178 shoes: Asics Gel-Cumulus 19

Up towards Frankland prison. First run out in a new pair of trainers. Cut slightly short when I got part way out and realised I didn't have my house key, most likely having closed the house door and left it in the lock, so a brisk return to base.

Wednesday Sep 6, 2017 #

12 PM

Strength 30:00 [2]

Core stability
6 PM

Running 2:44:29 intensity: (3:32 @1) + (26:58 @2) + (1:41:10 @3) + (29:27 @4) + (3:22 @5) 27.33 km (6:01 / km) +712m 5:19 / km
ahr:151 max:181 shoes: Inov-8 Mudclaw 300 green

Long run from Waskerley Way cafe, over to Rookhope, up hill the other side and back down, up the Rookhope Chimney then back over the moors and final 5km along railway path. Feeling very stiff up the hills to start with, but loosened up and feeling good on the last third or so.

Monday Sep 4, 2017 #

12 PM

Running 51:41 intensity: (22 @1) + (3:20 @2) + (34:53 @3) + (13:06 @4) 11.01 km (4:42 / km) +117m 4:27 / km
ahr:152 max:165 shoes: Inov-8 Mudclaw 300 green

Steady run to Sherburn

Sunday Sep 3, 2017 #

5 PM

Note

Bouldering at DCC with Pippa

Saturday Sep 2, 2017 #

11 AM

Running hills 1:44:31 intensity: (30:07 @1) + (38:09 @2) + (32:43 @3) + (3:26 @4) + (6 @5) 20.04 km (5:13 / km) +475m 4:40 / km
ahr:138 max:171 shoes: Inov-8 Mudclaw 300 green

Sunderland Bridge and then hill reps on Croxdale Woods incline, 3:21, 3:23, 3:25, 3:20. Right Achilles aching.

Friday Sep 1, 2017 #

6 PM

Running 47:34 intensity: (46 @1) + (6:38 @2) + (9:22 @3) + (20:18 @4) + (10:30 @5) 9.94 km (4:47 / km) +114m 4:32 / km
ahr:160 max:177 shoes: Inov-8 Mudclaw 300 red

Evening jog round the river and Kepier Woods

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