Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: duncanarcher

In the 31 days ending Dec 31, 2015:

activity	#	time	miles		km		+m
Running	15	16:52:59	134.67	(7:31)	216.73	(4:40)	2856
Cycling	5	11:59:27	88.88	(8:06)	143.04	(5:02)	2937
Orienteering	4	5:04:18	22.8	(13:21)	36.7	(8:18)	943
Total	24	33:56:44	246.36	(8:16)	396.47	(5:08)	6736

3:06

0:00

» now

Thursday Dec 31, 2015 #

Note

This year I've run (including orienteering) 2519km, which is first time I've ever done >2500km in a year. 328 hours of exercise (includes running, orienteering, cycling, strength), which is the second most ever (most was 2009).

12 PM

Running 1:39:42 23.53 km (4:14 / km) +239m 4:02 / km
shoes: Asics Gel-Cumulus 16

Jog out to Bear Park then 7km out along railway path (3:54 min/km), 3 mins jog, 7km back (3:56 min/km), and jog home. Bit breezy but not too bad and felt ok.

Wednesday Dec 30, 2015 #

11 AM

Orienteering 1:47:20 [3] 10.54 km (10:11 / km) +290m 8:57 / km
shoes: VJ Supra

Running round Mulgrave checking stuff for Northern Champs.

Tuesday Dec 29, 2015 #

11 AM

Cycling 2:21:19 [3] 30.89 km (4:35 / km) +451m 4:16 / km
shoes: Old MTB

MTB with Pippa from Edmundbyers, along roads, around the old railway cycle path, then down the single track back to Edmundbyers. Nice day out amidst rainy days. Only low point was falling off head first into in a stream.

Monday Dec 28, 2015 #

1 PM

Running 1:53:40 22.61 km (5:02 / km) +470m 4:33 / km
shoes: Inov-8 MudClaw 265 blue

Run out to Sunderland Bridge, then 4 hill reps in Croxdale Woods (3:15, 3:21, 3:27, 3:30), run back via High Shincliffe. Feeling tired on the hills, but comparing with having done this session before it seems the times were comparable (and the fastest might be fastest ever), so not all bad.

Sunday Dec 27, 2015 #

9 AM

Cycling 2:49:56 [3] 33.58 km (5:04 / km) +808m 4:31 / km
shoes: Old MTB

MTB round Back o' Skiddaw with Pippa. Starting from Mosedale, anti-clockwise along the top, then back via Skiddaw House. Nice clear sunny day, not too cold, and good trails.

Friday Dec 25, 2015 #

2 PM

Running 22:30 [3] 3.48 km (6:28 / km) +28m 6:13 / km
shoes: Inov-8 MudClaw 265 blue

Short Christmas Day jog with Pippa, waiting for the dinner to cook.

Wednesday Dec 23, 2015 #

7 AM

Running 1:12:11 [3] 13.94 km (5:11 / km) +232m 4:47 / km
shoes: Inov-8 MudClaw 265 blue

Run from Redmire, over fields to Aysgarth, look at the big waterfalls, up to Carperby, and up hill and along bridleway to Castle Bolton, and back down the fields to Redmire.

6 PM

Running 31:28 [3] 5.96 km (5:17 / km) +129m 4:46 / km
shoes: Inov-8 MudClaw 265 blue

Dropped Pippa at Carperby to run back via Bolton Castle, and I drove back to Redmire, and then ran up to meet her.

Tuesday Dec 22, 2015 #

4 PM

Running 55:24 [3] 11.56 km (4:47 / km) +103m 4:35 / km
shoes: Inov-8 MudClaw 265 blue

Jog in the dark from cottage in Redmire, over to Wensley. Was going to cross bridge and come back on other side, but the road and riverside path were flooded, so back mostly the same way.

Monday Dec 21, 2015 #

8 AM

Cycling 3:06:46 [3] 35.09 km (5:19 / km) +598m 4:54 / km
shoes: Old MTB

Another MTB ride with Pippa in the Dales. Significantly less pleasant this time, starting with some very muddy offroad, then minor roads, then uphill that was rocky and muddy. Then started raining and being windy. Then we turned for home and had a great tailwind, although getting cold by then, and then my brakes stopped working (pads word down and cables stretched), so had to take care on downhills and walk the steeper ones. Still, good to have been out.

Sunday Dec 20, 2015 #

10 AM

Cycling 2:28:13 [3] 29.66 km (5:00 / km) +782m 4:25 / km
shoes: Old MTB

Mountain biking with Pippa from Redmire in the Yorkshire Dales.

Saturday Dec 19, 2015 #

10 AM

Cycling 1:13:13 [3] 13.83 km (5:18 / km) +298m 4:47 / km
shoes: Old MTB

Mountain biking with Pippa and Stew, red route in Hamsterley.

Friday Dec 18, 2015 #

12 PM

Running 1:33:20 22.27 km (4:11 / km) +294m 3:56 / km
shoes: Asics Gel-Cumulus 16

Jog out to Stone Bridge, then 6km out along railway (3:54 min/km), 3 min jog, 6km back along railway (3:52 min/km), and jog home.

Thursday Dec 17, 2015 #

Running 53:36 [3] 12.5 km (4:17 / km)
shoes: VJ Supra

Run in Enfield, Winchmore Hill, Southgate, Palmers Green. Was going to go out with Enfield Hash last night, as I was down for a couple of days that coincided. But Christmas lunch followed by some drinks in the pub suggested that wasn't such a sensible idea, so went out this morning instead. Managed to get a bit lost around Winchmore Hill, despite having done plenty of running round these ways 10 years ago.

Tuesday Dec 15, 2015 #

12 PM

Running 56:37 [3] 11.27 km (5:01 / km) +218m 4:35 / km
shoes: Inov-8 MudClaw 265 blue

Steady run in the woods.

Monday Dec 14, 2015 #

12 PM

Running hills 1:30:37 18.5 km (4:54 / km) +338m 4:29 / km
shoes: Inov-8 MudClaw 265 blue

Jog over to Low Pittington, then four reps up the footpath out the back of the village. 4:48, 4:53, 4:48, 4:49 - nice and consistent. Bit slower than when I last did this, but can't remember exactly what turnaround point I used, and also it was quite muddy underfoot today (excuses, excuses...).

Sunday Dec 13, 2015 #

7 AM

Orienteering 1:14:23 [3] 7.26 km (10:15 / km) +165m 9:12 / km
shoes: VJ Supra

Hanging controls for CLOK event at Cod Beck and Scarth Wood Moor (which I had planned).

12 PM

Orienteering 54:49 [3] 8.38 km (6:32 / km) +185m 5:53 / km
shoes: VJ Supra

Collecting controls.

Friday Dec 11, 2015 #

1 PM

Running 1:29:04 20.21 km (4:24 / km) +237m 4:10 / km
shoes: Asics Gel-Cumulus 16

Jog over to Bear Park, then 5km out on railway path, 2:30 rest, 5km back, jog home. Hard efforts 3:56 min/km. Feeling quite good.

Thursday Dec 10, 2015 #

12 PM

Running 53:49 [3] 11.42 km (4:43 / km) +142m 4:26 / km
shoes: Asics Gel-Cumulus 16

Steady Frankland Prison, Aykley Heads

Tuesday Dec 8, 2015 #

12 PM

Running intervals 56:43 13.22 km (4:17 / km) +93m 4:09 / km
shoes: Inov-8 MudClaw 265 blue

Flat reps on Maiden Castle fields. 6*1 min, 3*2mins, 2*3mins, 1*6mins. Started on the field, but it was quite damp and muddy so moved onto the gravel riverside path. Average pace around 3:25-3:35 min/km, and 3:53 for the last 6 minutes.

Monday Dec 7, 2015 #

12 PM

Running 43:18 [3] 8.29 km (5:13 / km) +78m 4:59 / km
shoes: Inov-8 MudClaw 265 blue

Steady run along the river from Kepier Woods upstream through town to Pelaw Woods, checking out the flood damage. A bit of debris and lots of mud on the river paths, but the river hadn't really broken its banks anywhere (not as bad as Cumbria say...).

Sunday Dec 6, 2015 #

10 AM

Orienteering race 1:07:46 [4] 10.52 km (6:26 / km) +303m 5:38 / km
shoes: VJ Supra

NN local event at Hamsterley. Done too many events here, and they all have the same shape, so wasn't paying enough attention, not planning ahead, getting caught out etc. and legs aching from running yesterday.

Saturday Dec 5, 2015 #

12 PM

Running tempo 1:21:00 17.95 km (4:31 / km) +255m 4:13 / km
shoes: Asics Gel-Cumulus 16

Jog across town to Stone Bridge, then 4km out on railway path, 2 mins jog, then 4km back. 3:59 pace on the way out, 3:51 on the return. Blustery winds, maybe a bit of tailwind on the way back. Right calf feeling tight - didn't bother me whilst running hard, but as soon as I finished the second rep it started seizing up.

« Earlier | Later »