Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: duncanarcher

In the 31 days ending Mar 31, 2014:

activity	#	time	miles		km		+m
Running	13	12:47:13	91.7	(8:22)	147.58	(5:12)	2925
Orienteering	12	10:58:59	60.03	(10:59)	96.61	(6:49)	1962
Strength	2	1:00:00
Total	27	24:46:12	151.74		244.19		4887

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Monday Mar 31, 2014 #

12 PM

Running 55:51 [3] 9.61 km (5:49 / km) +209m 5:14 / km
shoes: Inov-8 MudRoc 290 black

Steady run in the woods with Pippa.

Sunday Mar 30, 2014 #

Orienteering 20:00 [3] 3.0 km (6:40 / km)
shoes: Inov-8 MudRoc 290 black

Hanging and checking stuff at WOC test race sprint in Keswick.

Saturday Mar 29, 2014 #

2 PM

Orienteering 14:56 [3] 2.02 km (7:24 / km) +42m 6:43 / km
shoes: Jalas Black O shoes

Little bit of control collecting at WOC test race long on Whitbarrow.

Friday Mar 28, 2014 #

10 AM

Orienteering race 39:40 [4] 5.75 km (6:54 / km) +165m 6:02 / km
shoes: Jalas Black O shoes

Pre-running the WOC test race middle distance at Eggerslack. Sadly didn't make the team :-)

11 AM

Running 18:07 [3] 3.1 km (5:51 / km) +60m 5:20 / km
shoes: Jalas Black O shoes

Jogging over to registration and back to download.

2 PM

Orienteering 21:24 [3] 2.65 km (8:05 / km) +91m 6:54 / km
shoes: Jalas Black O shoes

Collecting controls at Eggerslack.

Thursday Mar 27, 2014 #

11 AM

Running 59:43 [3] 9.44 km (6:19 / km) +182m 5:46 / km
shoes: Inov-8 MudRoc 290 black

Hanging controls for geography score, then collecting some engraving in town on the way home (my Northern Champs 2013 win!).

Tuesday Mar 25, 2014 #

12 PM

Running hills 1:06:47 11.13 km (6:00 / km) +251m 5:23 / km
shoes: Inov-8 MudRoc 290 black

Checking out controls with Pippa for the geography department orienteering on Thursday, and then 8 hill reps on the post hill. Times: 64, 66, 63, 62, 60, 62, 65, 65 - nice and even.

Monday Mar 24, 2014 #

12 PM

Running 50:35 [3] 9.93 km (5:06 / km) +188m 4:39 / km
shoes: Nike Vomero 7

Steady run round river and Houghall Woods, and some drills.

Sunday Mar 23, 2014 #

11 AM

Orienteering race 50:35 [4] 8.07 km (6:16 / km) +340m 5:11 / km
shoes: Jalas Black O shoes

LOC Level C event at Stickle Pike. Nice weather, and I guess more people turned up than they expected, so no brown maps left, and ended up on blue. Ran fairly hard, but messed up one control (silly) and ended up 2nd to Will Rigg.

Saturday Mar 22, 2014 #

Note

At Pippa's aunt's 60th birthday party.

Friday Mar 21, 2014 #

1 PM

Running long 1:15:58 [3] 17.95 km (4:14 / km) +178m 4:02 / km
shoes: Nike Vomero 7

Long run out back of Gilesgate, edge of Sherburn, out to Elemore Woods out east, back through fields to Pittington village and back into Gilesgate Moor. Feeling quite strong, and good tempo. Very windy, headwind on the way back.

Thursday Mar 20, 2014 #

1 PM

Running hills 56:28 10.66 km (5:18 / km) +327m 4:35 / km
shoes: Nike Vomero 7

Hills and flat reps in Houghall Woods. One longish rep first, from the start of the woods along the bottom and up the middle track. Then jog to end of woods and back to middle track. Then:
1. Up middle track and along to top of steps (3.57), recover down steps (1.55)
2. Start bottom of steps, along flat and up middle hill (3.09), recover down to start of 1 (2.24)
3. As 1 (4.01 effort, 1.58 recovery)
4. As 2 (3.14 effort).
Feeling not too bad, especially after doing hills on Tuesday too. Blustery conditions, but dry underfoot (not really rained for a week, although it was raining by the time I finished running).

Tuesday Mar 18, 2014 #

5 PM

Running hills 1:13:55 12.49 km (5:55 / km) +286m 5:19 / km
shoes: Inov-8 MudRoc 290 black

Longish warmup and drills, followed by 4 sets of 15/30/45/60s hills (so 16 hill reps in total) with 5 mins jog recovery in between. First time I've done hill reps in ages, feeling a bit sluggish, but they were only short so not too bad, and there was a bit of a tailwind up the hill!

Monday Mar 17, 2014 #

Strength 30:00 [2]

Core stability and strength work.

1 PM

Running 41:44 [3] 8.89 km (4:42 / km) +145m 4:20 / km
shoes: Nike Vomero 7

Gentle to High and Low Shincliffe. Legs feeling very tired from yesterday's exertion.

Sunday Mar 16, 2014 #

10 AM

Running long 2:12:54 [3] 24.36 km (5:27 / km) +737m 4:44 / km
shoes: Inov-8 MudRoc 290 black

Long run with Peter Bray on North York Moors. Lovely sunny warm day, but strong wind. Great early on when it was behind us. Then long uphill through Westerdale, and then into the wind back across the moor. I was feeling pretty wrecked by the time we did our last hill out of a valley, and then in the heather off the track for a bit. Peter was looking strong.

Saturday Mar 15, 2014 #

6 AM

Running 48:10 [3] 11.16 km (4:19 / km) +143m 4:03 / km
shoes: Nike Vomero 7

Early morning run before going down to BOF fixtures meeting in Birmingham

Wednesday Mar 12, 2014 #

10 AM

Orienteering race 1:00:31 [4] 10.36 km (5:51 / km) +171m 5:24 / km
shoes: Jalas Black O shoes

Lipica Open day 5. Not a very satisfying run. Made lots of little mistakes in first half a dozen controls, then caught by David Procházka (CZE) and basically followed him for middle third of the course, keeping tabs on where we were (and getting one control when he missed), but not really navigating. Then I was wrecked, he got away, and I staggered round the last couple.

Tuesday Mar 11, 2014 #

10 AM

Orienteering race 54:05 [4] 7.39 km (7:19 / km) +35m 7:09 / km
shoes: Jalas Black O shoes

Lipica Open day 4. Fiendishly rocky area underfoot, and lots of low speed tricky technical orienteering. Great fun. Result ok, 31st / 66 (quite a few Czech and Norwegian back again after having a day off somewhere else yesterday).

Monday Mar 10, 2014 #

9 AM

Orienteering race 36:34 [4] 4.34 km (8:26 / km) +246m 6:34 / km
shoes: Jalas Black O shoes

Lipica Open day 3. Middle distance, on different terrain, a big slope with lots of erosion gullies and no rocks. And a better result for me, was spiking all the controls and taking good routes. Legs had no spring in them, but kept going and think I will have got quite a good result.... turned out to be 6th / 41 (quite a few runners missed this day).

Sunday Mar 9, 2014 #

10 AM

Orienteering race 1:50:37 [4] 13.72 km (8:04 / km) +528m 6:46 / km
shoes: Jalas Black O shoes

Lipica Open day 2. Proper classic race today, pretty good routes and into controls, except one long leg near the end, 1km of traversing a steep rocky slope, slow and then missed at the end. First Brit though! 51st / 116.

Saturday Mar 8, 2014 #

12 PM

Orienteering race 45:02 [4] 7.25 km (6:13 / km) +87m 5:51 / km
shoes: Jalas Black O shoes

Lipica Open day 1. Doing M21E. Middle race today. Tricky course in the karst, fairly pleased with orienteering apart from two controls where I lost about 2 controls on each. Mid-table mediocrity in the results (and not top brit), so will try to do better tomorrow! 72nd / 116.

Friday Mar 7, 2014 #

Note

Travel to Slovenia. Feeling tired as went to bed late, and then up early to drive to airport.

Thursday Mar 6, 2014 #

1 PM

Running 34:57 [3] 7.81 km (4:28 / km) +83m 4:15 / km
shoes: Nike Vomero 7

Steady run to Kepier Woods and around river

Monday Mar 3, 2014 #

Strength 30:00 [2]

Core stability / strength exercises.

12 PM

Running 52:04 [3] 11.04 km (4:43 / km) +136m 4:26 / km
shoes: Nike Vomero 7

Steady run in Durham to Aykley Heads and back of Frankland prison

Sunday Mar 2, 2014 #

11 AM

Orienteering race 1:04:46 [4] 10.42 km (6:13 / km) +257m 5:32 / km
shoes: Jalas Black O shoes

WCOC event at Blea Tarn. Feeling wrecked from yesterday, missed #1, and then a big miss on #4, wandered about 30 degrees of my line. Then Peter Bray caught me, picked up the pace and had a good tussle for a couple of controls before he pulled away, and eventually beat me by 6 mins or so (and beat me on every split!).

Saturday Mar 1, 2014 #

Orienteering 19:00 [3] 4.86 km (3:55 / km)
shoes: Nike Vomero 7

In Keswick checking out the WOC sprint test race that Pippa and I are planning. Walked round all the controls with Pippa, then ran it for real. 19 mins so course is probably a bit long (although it was drizzling, wet underfoot on pavements, and Saturday marking plus midday shoppers in the way).

Orienteering 2:01:49 [3] 16.8 km (7:15 / km)
shoes: Jalas Black O shoes

Test running the WOC long test race course on Whitbarrow (planned by Malcolm Campbell). Turns out this was a mistake after having been checking out and sprinting in Keswick this morning, then eating a pie and half a caramel slice for lunch. Felt wrecked. Frankly anyone who takes anywhere near this time for the course shouldn't be in the team! But at least I got back before it got dark, unlike Pippa... It was a great course though, should be a real testing selection race, as it should be. Fortunately I've remembered not to upload the GPS track for this one...

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