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Training Log Archive: duncanarcher

In the 31 days ending Jul 31, 2014:

activity	#	time	miles		km		+m
Running	11	11:24:17	85.21	(8:02)	137.14	(4:59)	2348
Cycling	11	8:42:32	101.86	(5:08)	163.93	(3:11)	741
Orienteering	7	5:39:35	35.25	(9:38)	56.73	(5:59)	1207
Strength	1	30:00
Total	30	26:16:24	222.33		357.8		4296

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Thursday Jul 31, 2014 #

4 PM

Orienteering race 22:38 [4] 5.79 km (3:54 / km) +17m 3:51 / km
shoes: Nike Vomero 7

CLOK summer series event at Stockton Riverside Colleges and Tees Barrage. I was planning, but after jogging round to hang controls I went for a run round the Long course.

7 PM

Orienteering 20:00 [3] 3.0 km (6:40 / km)
shoes: Nike Vomero 7

Control collecting

Tuesday Jul 29, 2014 #

1 PM

Running hills 53:37 9.52 km (5:38 / km) +336m 4:47 / km
shoes: Nike Vomero 7

Hill reps in Houghall Woods, 4 short warm-ups, then 4 * 3-4mins, then one more at the end on Maiden Castle hill (2 mins). Feeling rubbish, legs really tired. Maybe fatigue from racing last week or climbing last night.

Monday Jul 28, 2014 #

8 AM

Strength 30:00 [2]

Core stability exercises.

1 PM

Running 47:00 [3] 10.0 km (4:42 / km)
shoes: Nike Vomero 7

Steady run to Maiden Castle and round the river to Kepier Woods. Hot.

7 PM

Note

Climbing at Sunderland Wall

Sunday Jul 27, 2014 #

2 PM

Cycling 2:26:16 [3] 38.69 km (3:47 / km) +447m 3:34 / km
shoes: Old MTB

Travel home from Sweden, then mountain bike ride with Pippa, on bridleways and minor roads in Northumberland. Lovely scenery, and nice in a way to be back in a country with cooler temperatures (high teens rather than high twenties!).

Friday Jul 25, 2014 #

6 AM

Cycling 14:51 [3] 5.54 km (2:41 / km) +25m 2:37 / km

Cycling to event center.

9 AM

Orienteering race 55:58 [4] 9.85 km (5:41 / km) +262m 5:01 / km
shoes: VJ Supra

O-Ringen Day 5. Chasing start. Started in 11th position, with runners ahead at about 20s, 1min, 3min. Caught first two early on, we dropped the guy two ahead at #3, ran with the guy just ahead till #11, then we took different routes on a long leg. Turned out his was faster, but he was also significantly faster on a later split uphill where I was feeling dead, so I think he'd have beaten me in the end anyway. Somewhere I passed the person three ahead without knowing it. So gained two places to finish 9th. My original goal had been top 6, but that was without really having any idea how tough the opposition was, so in the end I was fairly happy with top 10. If I hadn't made big mistakes earlier in the week I could at least have been one place higher, but there was a big gap above that.

C • Snap 1

Thursday Jul 24, 2014 #

11 AM

Orienteering race 1:02:27 [4] 10.46 km (5:58 / km) +250m 5:20 / km
shoes: VJ Supra

O-Ringen Day 4. Another big mistake at number #3. 6 mins lost? Terrible. Rest of course was ok, and to be honest I was surprised not to be lower down. 14th.

3 PM

Cycling 22:07 [3] 6.13 km (3:36 / km) +1m 3:36 / km

Cycling back from event center.

Tuesday Jul 22, 2014 #

8 AM

Cycling 14:13 [3] 5.52 km (2:34 / km) +25m 2:31 / km

Cycling to event center for bus.

10 AM

Orienteering race 29:23 [4] 5.46 km (5:23 / km) +52m 5:08 / km
shoes: VJ Supra

O-Ringen Day 3. Middle distance on sand dune area. 2nd place - really pleased. Just orienteering really cleanly, didn't rush it, and pushed a little harder near the end (just as well, 3rd was 1s behind, and 4th another 3s behind that).

2 PM

Cycling 14:52 [3] 6.15 km (2:25 / km) +3m 2:25 / km

Cycling back from event center.

Monday Jul 21, 2014 #

6 AM

Cycling 15:00 [3] 6.0 km (2:30 / km)

Cycling to event center

8 AM

Orienteering race 1:18:25 [4] 11.47 km (6:50 / km) +267m 6:07 / km
shoes: VJ Supra

O-Ringen Day 2. Another big mistake, confused by some recent forest thinning, 3 mins. Otherwise good. Felt like I was running a bit harder than yesterday (getting more used to the heat), so a bit disappointed to finish a bit lower. 14th.

12 PM

Cycling 13:08 [3] 5.54 km (2:22 / km) +7m 2:21 / km

Cycling back from event center (where I'd got the bus from) to home.

Sunday Jul 20, 2014 #

Cycling 15:00 [3] 6.0 km (2:30 / km)

Cycling back from event center.

8 AM

Orienteering race 1:10:44 [4] 10.7 km (6:37 / km) +359m 5:40 / km
shoes: VJ Supra

O-Ringen H35, Day 1. 12th. Big mistake on first control (3-4 mins)! But mostly good after that.

Saturday Jul 19, 2014 #

Cycling 40:00 [2] 15.0 km (2:40 / km)

Cycling from Matt's house, to O-Ringen village, into town, and back home.

Friday Jul 18, 2014 #

Note

Travel to Kristianstad, Sweden for O-Ringen.

Thursday Jul 17, 2014 #

6 PM

Running 46:26 [3] 10.17 km (4:34 / km) +146m 4:16 / km
shoes: Inov-8 MudClaw 265 red

Gentle run.

Tuesday Jul 15, 2014 #

12 PM

Running 42:42 [3] 9.3 km (4:36 / km) +170m 4:12 / km
shoes: Nike Vomero 7

Steady run round Houghall Woods.

Sunday Jul 13, 2014 #

4 PM

Running intervals 47:29 10.58 km (4:29 / km) +163m 4:10 / km
shoes: Inov-8 MudClaw 265 red

Pyramid of intervals: 30s, 1-2-4-2-1mins, 30s.

Saturday Jul 12, 2014 #

2 PM

Cycling 2:37:05 [3] 53.35 km (2:57 / km) +233m 2:53 / km
shoes: Old MTB

Checking out courses for CLOK summer series event at Tees Barrage and Stockton campus, then went for a mountain bike ride over Hartlepool way, and back down the disused railway.

Thursday Jul 10, 2014 #

8 PM

Running 44:56 [3] 10.08 km (4:27 / km) +133m 4:11 / km
shoes: Nike Vomero 7

Gentle loosener up to Frankland Prison. Muscles a bit achy after sports massage at lunch time.

Tuesday Jul 8, 2014 #

12 PM

Running hills 1:24:47 15.06 km (5:38 / km) +356m 5:02 / km
shoes: Inov-8 MudClaw 265 red

Run with Pippa around Houghall Woods, then hill reps on the post hill. 4 sets of 15/30/45/60s.

Monday Jul 7, 2014 #

12 PM

Running 47:25 [3] 10.29 km (4:37 / km) +119m 4:21 / km
shoes: Nike Vomero 7

Steady run Gilesgate Moor, Kepier Woods, river, Maiden Castle. Bit tired from long run yesterday.

Sunday Jul 6, 2014 #

2 PM

Running 2:18:27 [3] 27.67 km (5:00 / km) +434m 4:38 / km
shoes: Inov-8 MudClaw 265 red

Exploring out west of Durham, from Ushaw Moor. Some nice bits, but more nasty bits, mainly overgrown footpaths. Got a bit fed up near the end, and I hadn't measured how far the route I'd intended was, so cut the last bit short by returning along the road (tedious).

Saturday Jul 5, 2014 #

Cycling 1:10:00 [3] 16.0 km (4:23 / km)
shoes: Old MTB

Cycling (mountain bike) from parking in Arkengarthdale to watch Tour de France on Grinton climb, and back.

Thursday Jul 3, 2014 #

7 PM

Running intervals 1:05:58 14.39 km (4:35 / km) +270m 4:11 / km
shoes: Inov-8 MudClaw 265 red

Double pyramid flat reps. 1-2-3-4-3-2-1 mins hard reps, with half time of rep as recovery, 2 sets of this with 5 mins in between. Through Houghall Woods and Woodland Trust beyond. Feeling quite good.

Tuesday Jul 1, 2014 #

1 PM

Running 1:05:30 10.07 km (6:30 / km) +221m 5:52 / km
shoes: Nike Vomero 7

Short hill reps. Warm up (with drills and 4 x 1min hill steady), then 10x10s hills, 10x30s hills, jog down recovery, 5mins in between. Feeling ok, legs a bit heavy (from parkrun still?), but not too bad.

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