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Training Log Archive: duncanarcher

In the 30 days ending Sep 30, 2018:

activity # timemileskm+m
  Cycling5 16:55:31 152.83(6:39) 245.96(4:08) 5240
  Running15 14:46:33 104.42(8:29) 168.06(5:17) 2392
  Orienteering1 2:32:50 4.94(30:57) 7.95(19:14) 408
  Strength3 1:30:00
  Total24 35:44:54 262.2 421.96 8041

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Saturday Sep 29, 2018 #

9 AM

Note

Rick climbing in the Gunks (Shawangunk Mountains, New York state)

Friday Sep 28, 2018 #

10 AM

Orienteering 2:32:50 intensity: (2:22:49 @1) + (9:55 @2) + (6 @3) 7.95 km (19:14 / km) +408m 15:18 / km
ahr:101 max:147 shoes: Inov-8 Mudclaw 300 green

In US meeting Pippa after a conference, and going rock climbing for a week, but damp forecast so did a 62 control control pick in Harriman State Park today.

Monday Sep 24, 2018 #

8 AM

Running 57:43 intensity: (16 @1) + (2:42 @2) + (32:01 @3) + (22:44 @4) 11.62 km (4:58 / km) +138m 4:41 / km
ahr:154 max:166

Sunday Sep 23, 2018 #

10 AM

Cycling race 4:53:08 intensity: (52:04 @1) + (1:59:22 @2) + (1:52:06 @3) + (8:46 @4) + (50 @5) 65.3 km (4:29 / km) +1927m 3:55 / km
ahr:141 max:194 shoes: Canondale Trail 4 green

NYMBO score event from Reeth around Arkengarthdale and Swaledale. Hard work and some tough climbs, but good fast descents too. Judged it right and back with 5 mins to spare so no need to kill myself to get back in time.

Saturday Sep 22, 2018 #

9 AM

Running 1:55:03 intensity: (1:17 @1) + (11:18 @2) + (1:18:30 @3) + (23:12 @4) + (46 @5) 21.16 km (5:26 / km) +418m 4:57 / km
ahr:151 max:179 shoes: Inov-8 Mudclaw 300 green

Run on moors / Pennine Way from Bowes with Jim (was going to be helping him with a full PW attempt but he ditched that in bad weather yesterday).

Friday Sep 21, 2018 #

1 PM

Running 48:06 intensity: (23 @1) + (9:36 @2) + (11:41 @3) + (26:01 @4) + (25 @5) 9.87 km (4:52 / km) +119m 4:36 / km
ahr:154 max:170 shoes: Inov-8 Mudclaw 300 green

Easy Kepler woods and river.

Thursday Sep 20, 2018 #

7 AM

Running 51:17 intensity: (35 @1) + (18:34 @2) + (15:33 @3) + (16:35 @4) 10.82 km (4:44 / km) +129m 4:28 / km
ahr:150 max:168 shoes: Asics Gel-Cumulus 19

Whitewebbs woods. Stuck down in London for day longer than expected due to trains. Too windy in the north apparently

Tuesday Sep 18, 2018 #

6 PM

Running 59:46 intensity: (21 @1) + (10:42 @2) + (16:28 @3) + (29:19 @4) + (2:56 @5) 12.63 km (4:44 / km) +151m 4:28 / km
ahr:155 max:176 shoes: Asics Gel-Cumulus 19

Trent park, Enfield

Monday Sep 17, 2018 #

8 AM

Strength 30:00 [2]

Core stability
12 PM

Running 44:28 intensity: (1:32 @1) + (15:37 @2) + (19:45 @3) + (7:07 @4) + (27 @5) 8.7 km (5:07 / km) +103m 4:49 / km
ahr:147 max:178 shoes: Inov-8 Mudclaw 300 green

Steady in the woods

Sunday Sep 16, 2018 #

10 AM

Cycling 5:02:00 intensity: (2:11:27 @1) + (1:46:29 @2) + (1:00:00 @3) + (3:50 @4) + (14 @5) 79.67 km (3:47 / km) +1286m 3:30 / km
ahr:131 max:175 shoes: Canondale Trail 4 green

MTB with Dickie from Durham, out along railway path to Waterhouses, Crook, Witton-le-Wear, Hamsterley, red route out to the top of the forest, back via vistior centre, Witton again, Willington and railway path through Brandon. Long day out. Dickie suffering with cramp from about the furthest point possible!

Saturday Sep 15, 2018 #

1 PM

Cycling 2:06:15 intensity: (1:32:48 @1) + (25:46 @2) + (7:41 @3) 25.17 km (5:01 / km) +528m 4:32 / km
ahr:119 max:150 shoes: Canondale Trail 4 green

MTB with Pippa in Boltby, Arden Hall, Dale Town Moor, Cleveland Way towards Sutton Bank.

Friday Sep 14, 2018 #

12 PM

Running 17:22 intensity: (2:52 @1) + (2:10 @2) + (10:06 @3) + (2:14 @4) 3.05 km (5:41 / km) +12m 5:35 / km
ahr:146 max:163 shoes: Asics Gel-Cumulus 19

Warm up

Running 17:27 intensity: (2:03 @1) + (9:57 @2) + (5:02 @3) + (25 @4) 5.0 km (3:29 / km)
ahr:141 max:159 shoes: Asics Gel-Cumulus 19

5km round the track

Running 10:39 intensity: (57 @1) + (4:31 @2) + (5:09 @3) + (2 @4) 1.72 km (6:12 / km) +52m 5:23 / km
ahr:143 max:160 shoes: Asics Gel-Cumulus 19

Jog home

Thursday Sep 13, 2018 #

7 AM

Running 44:28 intensity: (16:37 @1) + (21:52 @2) + (5:42 @3) + (17 @4) 8.65 km (5:09 / km) +116m 4:49 / km
ahr:135 max:161 shoes: Asics Gel-Cumulus 19

Easy run in Enfield / Whitewebbs. Slightly hungover.

Tuesday Sep 11, 2018 #

1 PM

Running 54:14 intensity: (5:20 @1) + (11:22 @2) + (3:49 @3) + (24:01 @4) + (9:42 @5) 10.53 km (5:09 / km) +219m 4:40 / km
ahr:155 max:175 shoes: Inov-8 Mudclaw 300 green

Steady run to wicker man

Monday Sep 10, 2018 #

8 AM

Strength 30:00 [2]

Core stability
12 PM

Running intervals 1:05:25 intensity: (3:04 @1) + (9:27 @2) + (25:41 @3) + (26:40 @4) + (33 @5) 13.57 km (4:49 / km) +66m 4:42 / km
ahr:152 max:172 shoes: Inov-8 Mudclaw 300 green

6x1min, 3x2mins, 2x3mins, 1x6mins flat reps on the playing fields. Feeing quite good.
7 PM

Note

Bouldering at DCC with David and Mark

Sunday Sep 9, 2018 #

11 AM

Running 1:03:53 intensity: (14:52 @1) + (10:19 @2) + (31:10 @3) + (7:32 @4) 5.93 km (10:46 / km) +117m 9:48 / km
ahr:143 max:168 shoes: Inov-8 Mudclaw 300 green

Easy jog with Pippa in Congburn

Saturday Sep 8, 2018 #

12 PM

Cycling 2:22:38 intensity: (1:24:56 @1) + (24:31 @2) + (26:54 @3) + (5:44 @4) + (33 @5) 42.43 km (3:22 / km) +834m 3:04 / km
ahr:131 max:178 shoes: Canondale Trail 4 green

MTB with Pippa in Northumberland around Otterburn Camp, army ranges (nice tarmac roads in the middle of nowhere!), and Pennine Way.

Friday Sep 7, 2018 #

5 PM

Running hills 59:37 intensity: (18:10 @1) + (15:20 @2) + (18:55 @3) + (6:24 @4) + (48 @5) 10.23 km (5:50 / km) +346m 4:59 / km
ahr:140 max:171 shoes: Inov-8 Mudclaw 300 green

Hills in woods from bottom of steps via middle slope and back to top of steps, jog down recovery. 5:18, 5:22, 5:34, 5:20. Feeling ok.

Wednesday Sep 5, 2018 #

7 AM

Running 54:13 intensity: (32 @1) + (6:51 @2) + (28:43 @3) + (17:27 @4) + (40 @5) 11.68 km (4:39 / km) +137m 4:23 / km
ahr:152 max:178 shoes: Asics Gel-Cumulus 19

Whitewebbs and forty hall in Enfield.

Monday Sep 3, 2018 #

6 PM

Running 36:53 intensity: (5 @1) + (4:45 @2) + (7:56 @3) + (23:25 @4) + (42 @5) 6.96 km (5:18 / km) +124m 4:52 / km
ahr:156 max:175 shoes: Inov-8 Mudclaw 300 green

Easy run in the woods.

Sunday Sep 2, 2018 #

10 AM

Running 1:25:59 intensity: (6:37 @1) + (20:04 @2) + (27:01 @3) + (31:35 @4) + (42 @5) 15.93 km (5:24 / km) +147m 5:10 / km
ahr:150 max:172 shoes: Inov-8 Mudclaw 300 green

Run with Rob along the Durham Heritage Coast trail from Crimdon to Seaham. Feeling too full of breakfast, but nice day, and nice views

Saturday Sep 1, 2018 #

8 AM

Strength 30:00 [2]

Core stability
1 PM

Cycling 2:31:30 intensity: (1:32:40 @1) + (47:09 @2) + (11:41 @3) 33.39 km (4:32 / km) +666m 4:08 / km
ahr:128 max:156 shoes: Canondale Trail 4 green

MTB with Pippa over Hexhamshire hills.

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