Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: duncanarcher

In the 31 days ending Jan 31, 2014:

activity	#	time	miles		km		+m
Running	11	11:22:50	79.71	(8:34)	128.28	(5:19)	2217
Orienteering	9	9:46:21	48.62	(12:04)	78.25	(7:30)	1325
Cycling	3	5:17:33	41.45	(7:40)	66.71	(4:46)	1307
Strength	2	1:30:00
Total	25	27:56:44	169.79		273.25		4849
[1-5]	25	27:38:04

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Thursday Jan 30, 2014 #

7 PM

Running 53:53 [3] 11.75 km (4:35 / km) +115m 4:22 / km
shoes: Inov-8 MudRoc 290 black

Not got as much running done as I'd like this week, but got out today for another run in the dark from the hotel. Stuck to the roads and better tracks, as it seems to have been raining constantly and very muddy in the woods / parks.

Monday Jan 27, 2014 #

6 PM

Running 59:31 [3] 12.91 km (4:37 / km) +149m 4:21 / km
shoes: Inov-8 MudRoc 290 black

Steady run in the dark from hotel in Enfield, round Whitewebbs park. Couple of hardish efforts up hills, and good pace throughout. Feeling good, although hamstrings a bit tight (maybe from parkrun and O at the weekend).

Sunday Jan 26, 2014 #

11 AM

Orienteering race 1:07:35 [4] 11.89 km (5:41 / km) +208m 5:14 / km
shoes: Jalas Black O shoes

NN event at Shaftoe Crags. Fantastic area, lots of rock detail, and well planned (by a novice planner too). Grim weather, windy and driving rain/sleet, but once you got into it and warmed up it wasn't so bad. Was running well, but screwed up #19, partly my fault (parallel error attacking from wrong crags), but partly I didn't really agree with whether the control was sited, too low I thought (but basically a slope full of rock detail, quite confusing). Otherwise fine, and enjoyable run out.

Saturday Jan 25, 2014 #

8 AM

Running 17:04 [2] 3.14 km (5:26 / km) +2m 5:25 / km
shoes: Inov-8 MudRoc 290 black

Jog down to Park Run

Running tempo (parkrun) 18:40 [0] 5.07 km (3:41 / km) +2m 3:40 / km
shoes: Inov-8 MudRoc 290 black

Parkrun, taking it fairly easy as didn't want to push too hard on flat with weak hamstring, and ground was wet and slippy on the grass, so not surprised to be over a minute off my PB.

12 PM

Cycling (MTB) 2:06:39 [2] 13.56 km (9:20 / km) +377m 8:12 / km
shoes: Old MTB

Mountain biking in Chopwell Woods with Durham geography people. Very muddy. And it rained for a bit. And then my brakes stopped working (grit and mud worn down the brake pads?). Fun fun fun.

Friday Jan 24, 2014 #

3 PM

Running 36:46 [3] 7.88 km (4:40 / km) +139m 4:17 / km
shoes: Nike Vomero 7

Short run, didn't get out a lunchtime as planned, so went for short blast in the afternoon.

Thursday Jan 23, 2014 #

1 PM

Running 53:39 [3] 9.65 km (5:33 / km) +181m 5:05 / km
shoes: Inov-8 MudRoc 290 black

Lunchtime run with Pippa from uni and in woods.

Monday Jan 20, 2014 #

1 PM

Running 45:57 [3] 8.17 km (5:37 / km) +193m 5:02 / km
shoes: Inov-8 MudRoc 290 black

Run round Houghall Woods, and some drills on the playing fields.

Sunday Jan 19, 2014 #

9 AM

Running long 2:52:28 [3] 28.0 km (6:10 / km) +674m 5:30 / km
shoes: Inov-8 MudRoc 290 black

Long run from Hamsterley with Andy Blackett, Gwynn Stokes and John West. Over to Doctor's Gate, Elephant Trees, Frosterley Quarry, back over to top corner of Hamsterley woods and back down forest trails. Feeling good for two hours, then pretty tired legs, lots of things aching. Not surprising given not run >100 mins for 3 months.

Saturday Jan 18, 2014 #

1 PM

Cycling (road) 52:42 [3] 24.18 km (2:11 / km) +224m 2:05 / km
shoes: Specialized Allez Sport black

Road bike ride Carrville, Hetton Lyons, Haswell Plough, Sherburn. Bit damp and cold, but not really raining. Went hard up Moorsley Hill... or at least I thought, till I got home and found I did 3:33, and best on Strava is 2:23.

Monday Jan 13, 2014 #

Strength 30:00 [2]

Core stability exercises

1 PM

Running 51:52 [3] 11.28 km (4:36 / km) +150m 4:19 / km
shoes: Inov-8 MudRoc 290 black

Run over Sands Bridge, then up to Frankland prison and back over Aykley Heads.

Sunday Jan 12, 2014 #

11 AM

Cycling (MTB) 2:18:12 [3] 28.97 km (4:46 / km) +706m 4:15 / km
shoes: Old MTB

Mountain bike ride with Pippa. Kildale, round side of Captain Cook's hill, between Roseberry and Little Roseberry, Hutton Lowcross Woods, Highcliff Nab, Sledale Farm, Percy Rigg, Baysdale. Cold day, and headwind sometimes, but sunny and warmish at other times. Lots of people out and about.

Saturday Jan 11, 2014 #

Note

Driving home from Inverness

Friday Jan 10, 2014 #

11 AM

Orienteering 1:49:08 [3] 16.17 km (6:45 / km) +457m 5:55 / km
shoes: Jalas Black O shoes

Control collecting round men's course at Docharn and Deishar up to #13, then back through terrain. Felt good to do some proper orienteering that was flowing (instead of control hanging). Forest was nice and runnable, little bits of detail, just right for a long course. End of a good training week. And not had any real issues with my hamstring this week, which is a relief - just slight twinge on first day, but then fine.

Thursday Jan 9, 2014 #

10 AM

Orienteering 1:08:19 12.05 km (5:40 / km) +17m 5:38 / km
shoes: Jalas Black O shoes

Orienteering at Roseisle again. Did M45S / W50L (!) course from 6 days, then collected some controls in. Relieved to beat everyone who ran those courses at the six days by a considerable margin! Orienteering much smoother than here on Tuesday.

Wednesday Jan 8, 2014 #

9 AM

Orienteering 1:00:58 [3] 7.36 km (8:17 / km) +110m 7:42 / km
shoes: Jalas Black O shoes

Control hanging for gaffled course on Inshriach, northern end, not the nicest bit, but still quite nice especially in moraine near the end, and amusing route through the "chequerboard" (check out the GPS).

12 PM

Orienteering 29:06 [3] 3.63 km (8:01 / km) +53m 7:28 / km
shoes: Jalas Black O shoes

Control collecting in the technical bit of Inshriach. Enjoyable, and happy with my orienteering (it isn't that hard with all the rides on there!), although feet were cold from standing around which didn't help concentration or flow.

Tuesday Jan 7, 2014 #

Orienteering 40:00 [3] 4.0 km (10:00 / km)
shoes: Inov-8 MudRoc 290 black

Control hanging (and jogging round one loop) in Lossiemouth for squad sprint training.

Orienteering 1:05:00 [3] 8.0 km (8:08 / km)
shoes: Inov-8 MudRoc 290 black

Control hanging in Roseisle in preparation for night training. My orienteering was quite shocking, poor contact in the detailed areas. Lovely area to be running in though.

Monday Jan 6, 2014 #

Strength 1:00:00 [2]

Core stability / strength with squad, led by GG.

11 AM

Orienteering 53:32 [3] 6.93 km (7:43 / km) +119m 7:07 / km
shoes: Jalas Black O shoes

Control collecting at Coulmony. Lovely forest, shame to have to keep stopping to untie controls from trees! Lots of tracks in the forest still from the 6-days.

Sunday Jan 5, 2014 #

9 AM

Orienteering 43:25 [3] 3.33 km (13:03 / km) +175m 10:20 / km
shoes: Jalas Black O shoes

Hanging controls for GBR squad training on Achtemarack. Fantastic forest, clear underfoot, good rock / contour detail.

11 AM

Orienteering 24:18 [3] 2.41 km (10:04 / km) +95m 8:24 / km
shoes: Jalas Black O shoes

Shadowing Zoe round control pick course at Achtemarack. Had to deal with grumpy resident who wasn't happy we'd put a control near their house (Canadian bloke was fine, just didn't want his dogs eating us; Scottish wife was most indignant...).

Orienteering 25:00 [3] 2.48 km (10:05 / km) +91m 8:31 / km
shoes: Jalas Black O shoes

Control collecting at Achtemarack. Felt very slight twinge in hamstring. Need to not do too much this week, as it obviously isn't back up to full strength yet.

Saturday Jan 4, 2014 #

Note

Driving up to Inverness for squad training week.

Friday Jan 3, 2014 #

Running 55:00 [3] 10.26 km (5:22 / km) +150m 5:00 / km
shoes: Inov-8 MudRoc 290 black

Steady run over to science site then with Pippa, round Maiden Castle fields, Houghall Woods back through Grey College. Glutes aching, probably from hills yesterday - not surprising as first effort mildly resembling intervals/hills since doing my hamstring.

Thursday Jan 2, 2014 #

Running 59:00 10.65 km (5:32 / km) +241m 4:59 / km
shoes: Inov-8 MudRoc 290 black

Steady run down Bent House Lane, through High and Low Shincliffe. Pleasant out, but very muddy everywhere. On the way back did running drills across the playing fields, then 8 * 45s up the post hill.

Wednesday Jan 1, 2014 #

Running 59:00 [3] 9.5 km (6:13 / km) +221m 5:34 / km
shoes: Inov-8 MudRoc 290 black

Steady run with Pippa from Gribdale Gate, around Ayton Moor, over to Roseberry and back. Seemed more inviting than either CLOK run on Saltburn Beach, or Captain Cook's fell race. Windy in places, but just got back to car before it starting raining

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