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Training Log Archive: duncanarcher

In the 31 days ending Dec 31, 2016:

activity # timemileskm+m
  Running10 8:03:52 60.2(8:02) 96.88(5:00) 1613
  Orienteering3 2:31:33 14.18(10:41) 22.82(6:38) 486
  Cycling1 1:22:59 16.02(5:11) 25.78(3:13) 223
  Strength1 30:00
  Total15 12:28:24 90.4 145.48 2322

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Saturday Dec 31, 2016 #

9 AM

Running race 18:26 intensity: (28 @1) + (49 @2) + (10:50 @3) + (6:19 @4) 4.94 km (3:44 / km) +33m 3:37 / km
ahr:153 max:164 shoes: Inov-8 Mudclaw 300 red

Keswick parkrun. Feeling sluggish and a time to match: 18:26. The course isn't that bad, a straight out and back on the railway path so no turns at least, but one incline on the out and on the back. Need to do some more speed work!
11 AM

Note

Walk from Honister Pass to Fleetwith Pike, with Pippa's parents.
4 PM

Note

Walk with Pippa from our cottage up Lord's Seat behind it, and down via Barf. We lost the path in a scrambly section on the way up the forest and end up climbing through a steep felled area. All good fun I think?

Friday Dec 30, 2016 #

2 PM

Orienteering 55:20 intensity: (41 @1) + (6:43 @2) + (24:08 @3) + (14:51 @4) + (8:57 @5) 7.61 km (7:16 / km) +261m 6:13 / km
ahr:156 max:183 shoes: Inov-8 Mudclaw 300 red

Heading to lakes for long weekend with Pippa's parents, so we stopped at High Rigg for some light O training (on some old junior squad training loops). Felt like hard work, always up and down on this area!

Thursday Dec 29, 2016 #

3 PM

Cycling 1:22:59 intensity: (22:50 @1) + (26:47 @2) + (27:48 @3) + (5:14 @4) + (20 @5) 25.78 km (3:13 / km) +223m 3:05 / km
ahr:138 max:175 shoes: Old MTB

MTB with Pippa round Frankland Prison, Finchdale Priory, Lumley, Rainton Meadows, Pittington, Sherburn. Cold crisp afternoon, starting to get dark at the end.

Wednesday Dec 28, 2016 #

1 PM

Running 35:46 intensity: (16:04 @1) + (19:42 @2) 5.38 km (6:39 / km) +85m 6:10 / km
ahr:133 max:142 shoes: Inov-8 Mudclaw 300 red

Steady run round river with Pippa.

Tuesday Dec 27, 2016 #

4 PM

Running 56:49 intensity: (56 @1) + (16:34 @2) + (19:41 @3) + (19:16 @4) + (22 @5) 11.44 km (4:58 / km) +197m 4:34 / km
ahr:150 max:181 shoes: Inov-8 Mudclaw 300 red

Riverbank, Houghall Woods and wicker man in the dark. First outing for new fell shoes!

Monday Dec 26, 2016 #

11 AM

Orienteering race 48:22 intensity: (10 @1) + (5 @2) + (35 @3) + (11:06 @4) + (36:26 @5) 7.98 km (6:04 / km) +177m 5:27 / km
ahr:173 max:187 shoes: VJ Supra

NN boxing day score at Houghall Woods. Feeling like I haven't run for over a week and have eaten lots of food. Which is true.

Friday Dec 16, 2016 #

Note

Fly to California to go climbing for a week.

Thursday Dec 15, 2016 #

8 AM

Running 45:24 intensity: (1:34 @1) + (8:20 @2) + (30:04 @3) + (5:18 @4) + (8 @5) 9.86 km (4:36 / km) +131m 4:19 / km
ahr:148 max:170 shoes: Asics Gel-Cumulus 16

Frankland prison run

Wednesday Dec 14, 2016 #

12 PM

Running 54:41 intensity: (46 @1) + (11:54 @2) + (25:06 @3) + (16:47 @4) + (8 @5) 11.44 km (4:47 / km) +193m 4:24 / km
ahr:151 max:169 shoes: Inov-8 MudClaw 265 blue

Houghall / wicker man run

Monday Dec 12, 2016 #

12 PM

Orienteering 47:51 intensity: (5:08 @1) + (12:42 @2) + (26:08 @3) + (3:53 @4) 7.24 km (6:37 / km) +48m 6:24 / km
ahr:145 max:165 shoes: Inov-8 MudClaw 265 blue

Checking out things for the CLOK new year team score in Hardwick Park.

Saturday Dec 10, 2016 #

Note

On a First Aid Course over the weekend.

Wednesday Dec 7, 2016 #

12 PM

Running 52:07 intensity: (12 @1) + (11:24 @2) + (22:16 @3) + (4:22 @4) + (13:53 @5) 10.88 km (4:47 / km) +159m 4:28 / km
ahr:156 max:190 shoes: Asics Gel-Cumulus 16

Frankland Prison run

Tuesday Dec 6, 2016 #

12 PM

Running hills 46:26 intensity: (2:32 @1) + (23 @2) + (43 @3) + (17:09 @4) + (25:39 @5) 6.57 km (7:04 / km) +120m 6:28 / km
ahr:167 max:195 shoes: Inov-8 MudClaw 265 blue

Hill reps on post hill. 10x10s, 10x30s. Felt rubbish, as I'd expect not having done any hard efforts for weeks (months?).

Monday Dec 5, 2016 #

8 AM

Strength 30:00 [2]

Core stability
12 PM

Running 42:10 intensity: (1:36 @1) + (9:07 @2) + (21:10 @3) + (7:19 @4) + (2:58 @5) 8.45 km (4:59 / km) +145m 4:36 / km
ahr:151 max:187 shoes: Inov-8 MudClaw 265 blue

Run round the woods.

Sunday Dec 4, 2016 #

10 AM

Running race 1:00:51 intensity: (27 @1) + (41 @2) + (5:07 @3) + (40:53 @4) + (13:43 @5) 13.06 km (4:40 / km) +365m 4:05 / km
ahr:164 max:184 shoes: Inov-8 MudClaw 265 blue

Eskdale Eureka fell race (Commondale, North York Moors). 7th. Felt pretty sluggish, but fairly happy in the end. First fell race I've done in ages. Had a bit of cat and mouse with another young lad, he didn't really know where he was going, no map, and not very good at following red/white tape. So he'd pull away as he was quicker, but then I'd take a sneakier line and get back. Beat me in the end.

Saturday Dec 3, 2016 #

1 PM

Running 1:11:12 intensity: (21:40 @1) + (1:21 @2) + (37:11 @3) + (10:57 @4) + (3 @5) 14.86 km (4:47 / km) +185m 4:31 / km
ahr:141 max:170 shoes: Inov-8 MudClaw 265 blue

Running Shincliffe and beyond. Feeling a bit rubbish.

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