Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: duncanarcher

In the 30 days ending Nov 30, 2019:

activity	#	time	miles		km		+m
Orienteering	8	6:55:03	37.46	(11:05)	60.29	(6:53)	1322
Running	8	5:25:53	36.59	(8:54)	58.89	(5:32)	872
Strength	8	3:00:00
Walking	1	30:53	1.75	(17:41)	2.81	(10:59)	25
Cycling	1	23:21	3.7	(6:19)	5.95	(3:55)	157
Total	24	16:15:10	79.5		127.94		2376

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Saturday Nov 30, 2019 #

4 PM

Running 27:30 [3] 5.11 km (5:23 / km) +99m 4:55 / km
shoes: Asics Gel-Cumulus 19

Jog to station to pick up ticket

Friday Nov 29, 2019 #

7 AM

Running 23:41 [3] 4.86 km (4:52 / km) +23m 4:46 / km
shoes: Asics Gel-Cumulus 19

Easy jog. Achilles has been hurting since climbing on Tuesday

Thursday Nov 28, 2019 #

8 AM

Strength 25:00 [1]

Core stability

Tuesday Nov 26, 2019 #

7 PM

Note

Climbing at Sunderland with Pippa and Josh

Monday Nov 25, 2019 #

12 PM

Running 38:40 [3] 7.84 km (4:56 / km) +118m 4:35 / km
shoes: Inov-8 Roclite 300 blue

Jog round the woods

1 PM

Strength 20:00 [2]

Weights 3 sets * 6 exercises * 15 reps

Sunday Nov 24, 2019 #

11 AM

Orienteering race 56:55 [4] 9.5 km (5:59 / km) +183m 5:28 / km
shoes: VJ Supra

LOC Cumbrian Galoppen event at Bethecar Moor. Shaky start with a big banana into #1, then steady after that. Feeling heavy.

Saturday Nov 23, 2019 #

11 AM

Orienteering 46:30 [3] 5.62 km (8:16 / km) +251m 6:46 / km
shoes: VJ Supra

CLOK group at the Orienteering Foundation coaching day. Was at base most of the time, briefing / debriefing folk, then went for a brisk run round all the loops.

Friday Nov 22, 2019 #

12 PM

Running 47:47 [3] 9.98 km (4:47 / km) +91m 4:35 / km
shoes: Inov-8 Roclite 300 blue

Kepier woods and riverbanks

Thursday Nov 21, 2019 #

8 AM

Strength 25:00 [1]

Core stability

Tuesday Nov 19, 2019 #

7 PM

Note

Bouldering at Stronghold

Monday Nov 18, 2019 #

Strength 20:00 [2]

Weights 3 sets * 6 exercises * 15 reps

12 PM

Running 45:18 [3] 7.99 km (5:40 / km) +140m 5:13 / km
shoes: Inov-8 Roclite 300 blue

Run round the woods

Sunday Nov 17, 2019 #

7 AM

Orienteering 1:05:12 [3] 9.15 km (7:07 / km) +122m 6:41 / km
shoes: Inov-8 X-Talon Ultra 260 black

control hanging / checking / waking up in in Boltby and Dale Town Moor

12 PM

Walking 30:53 [2] 2.81 km (10:59 / km) +25m 10:31 / km

Collecting in yellow course

Orienteering 17:39 [3] 2.39 km (7:23 / km) +20m 7:05 / km
shoes: Inov-8 X-Talon Ultra 260 black

Control collecting

Saturday Nov 16, 2019 #

11 AM

Orienteering 1:06:04 [3] 7.88 km (8:23 / km) +119m 7:48 / km
shoes: Inov-8 X-Talon Ultra 260 black

Control hanging for CLOK event at Dale Town Moor and Boltby

Thursday Nov 14, 2019 #

8 AM

Strength 25:00 [1]

Core stability

Tuesday Nov 12, 2019 #

11 AM

Running 44:13 [3] 8.66 km (5:06 / km) +141m 4:43 / km
shoes: Inov-8 Roclite 300 blue

Run with Rob in the woods

7 PM

Note

Climbing at Newton Aycliffe with Pippa, Mark and Fiona

Monday Nov 11, 2019 #

12 PM

Running 42:15 [3] 7.09 km (5:58 / km) +108m 5:32 / km
shoes: Inov-8 Roclite 300 blue

Run in the woods

1 PM

Strength 20:00 [2]

Weights 3 sets * 6 exercises * 12 reps

Sunday Nov 10, 2019 #

11 AM

Orienteering race 1:05:20 [4] 9.97 km (6:33 / km) +230m 5:52 / km
shoes: VJ Supra

NN NEOA score champs, Chopewell Woods. Tried to get them all, but overcooked it and ended up at the far end with a long way uphill to get back, and ended up 6 mins late. Still won convincingly.