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Training Log Archive: duncanarcher

In the 31 days ending Aug 31, 2017:

activity # timemileskm+m
  Running14 12:11:39 81.26(9:00) 130.77(5:36) 3058
  Orienteering3 2:42:56 14.74(11:03) 23.72(6:52) 939
  Strength1 20:00
  Total16 15:14:35 96.0 154.49 3996

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Thursday Aug 31, 2017 #

12 PM

Running 50:29 intensity: (7:56 @1) + (28:43 @2) + (12:58 @3) + (52 @4) 10.32 km (4:54 / km) +183m 4:30 / km
ahr:140 max:167 shoes: Inov-8 Mudclaw 300 green

Steady, Houghall Woods and back round the river. New inov-8's
7 PM

Note

Bouldering at DCC. Arms feeling tired still from Pembroke

Tuesday Aug 29, 2017 #

12 PM

Running intervals 1:15:58 intensity: (6:14 @1) + (15:09 @2) + (21:29 @3) + (17:34 @4) + (15:32 @5) 15.28 km (4:58 / km) +179m 4:42 / km
ahr:153 max:183 shoes: Inov-8 Mudclaw 300 red

Flat reps, two sets of 1/2/3/4/3/2/1 mins, half duration recovery, 5 mins between sets, along undulating paths in Houghall Woods and finish up Bent House Lane. Feeling quite good, surprising after a weekend of climbing.

Saturday Aug 26, 2017 #

Note

Climbing in Pembroke for the weekend.

Friday Aug 25, 2017 #

12 PM

Running 47:58 intensity: (18 @1) + (8:02 @2) + (24:36 @3) + (14:04 @4) + (58 @5) 10.28 km (4:40 / km) +186m 4:17 / km
ahr:153 max:179 shoes: Inov-8 Mudclaw 300 red

Steady run past Durham school towards Bear Park

Thursday Aug 24, 2017 #

12 PM

Running 55:17 intensity: (1:37 @1) + (22:57 @2) + (29:55 @3) + (48 @4) 11.68 km (4:44 / km) +153m 4:27 / km
ahr:145 max:163 shoes: Inov-8 Mudclaw 300 red

Steady run Shincliffe Woods.
7 PM

Note

Bouldering at DCC

Wednesday Aug 23, 2017 #

1 PM

Running hills 1:01:27 intensity: (1:04 @1) + (4:54 @2) + (33:06 @3) + (21:35 @4) + (48 @5) 9.4 km (6:32 / km) +260m 5:44 / km
ahr:154 max:172 shoes: Inov-8 Mudclaw 300 red

Hills reps on the post hill, two sets of 25/50/75/100/100/75/50/25 seconds. First hill or interval session for several months (just been lazy...), and felt rubbish to start with, and right hip was hurting (from over extending climbing on Sunday?). But come the second set the hip was feeling ok, and had a bit of bounce, although it was still all hard work and puffing by the end.

Tuesday Aug 22, 2017 #

8 AM

Strength 20:00 [2]

Core stability

Monday Aug 21, 2017 #

12 PM

Running 51:37 intensity: (2:40 @1) + (6:52 @2) + (39:07 @3) + (2:57 @4) + (1 @5) 10.98 km (4:42 / km) +147m 4:24 / km
ahr:149 max:169 shoes: Asics Gel-Cumulus 16

Steady run Frankland prison
7 PM

Note

Climbing at Sunderland

Saturday Aug 19, 2017 #

11 AM

Running 1:37:51 intensity: (4:12 @1) + (13:55 @2) + (40:43 @3) + (34:06 @4) + (4:55 @5) 13.21 km (7:24 / km) +634m 5:58 / km
ahr:153 max:183 shoes: Inov-8 Mudclaw 300 red

Went to the lakes hoping to climb today but wet and windy. Nice run with Pippa instead around the Dodds.

Friday Aug 18, 2017 #

12 PM

Running 47:20 intensity: (36 @1) + (13:33 @2) + (22:38 @3) + (10:33 @4) 9.61 km (4:55 / km) +192m 4:29 / km
ahr:150 max:165 shoes: Inov-8 Mudclaw 300 red

Steady run to the wicker man. Saw a mouse.
7 PM

Note

Bouldering at DCC

Thursday Aug 17, 2017 #

12 PM

Running 52:26 intensity: (4:33 @1) + (8:53 @2) + (29:02 @3) + (9:58 @4) 10.25 km (5:07 / km) +105m 4:52 / km
ahr:147 max:168 shoes: Inov-8 Mudclaw 300 red

Lunch run in Kepier Woods and round river

Monday Aug 14, 2017 #

12 PM

Running 43:38 intensity: (1:52 @1) + (9:41 @2) + (30:29 @3) + (1:36 @4) 8.64 km (5:03 / km) +136m 4:41 / km
ahr:147 max:163 shoes: Inov-8 Mudclaw 300 red

Steady run in the woods
7 PM

Note

Climbing at Sunderland

Sunday Aug 6, 2017 #

11 AM

Running 1:02:04 intensity: (11:19 @1) + (25:43 @2) + (8:59 @3) + (7:19 @4) + (8:44 @5) 7.76 km (8:00 / km) +364m 6:29 / km
ahr:146 max:183 shoes: Inov-8 Mudclaw 300 red

Run round Pabbay on a rainy day.

Saturday Aug 5, 2017 #

Note

Away rock climbing on Pabbay in Outer Hebrides for a week.

Friday Aug 4, 2017 #

10 AM

Orienteering race 55:12 intensity: (3:04 @1) + (3:41 @2) + (21:21 @3) + (24:28 @4) + (2:38 @5) 8.55 km (6:27 / km) +334m 5:24 / km
ahr:154 max:176 shoes: VJ Supra

S6D day 5, Glen Feardar east. Solid clean run. Not too technical, just quite physical, especially with an early start. 2nd to Nick. Not doing last day, but Nick now has the lead sewn up, and I don't think anyone can beat me for second overall.

Thursday Aug 3, 2017 #

11 AM

Running 20:01 intensity: (11:44 @1) + (8:17 @2) 2.6 km (7:41 / km) +170m 5:48 / km
ahr:128 max:141 shoes: VJ Supra

Another long jog to the start.

Orienteering race 49:50 intensity: (7:00 @1) + (8:50 @2) + (3:04 @3) + (27:21 @4) + (3:35 @5) 6.69 km (7:27 / km) +353m 5:54 / km
ahr:153 max:181 shoes: VJ Supra

S6D day 4, Creag Chonnich. Good run, except one control #7 that I messed up, no contact coming into circle and spent time hunting for crag on vague broad spur. Otherwise running hard, and still 2nd to Nick.

Wednesday Aug 2, 2017 #

7 AM

Running 46:32 intensity: (7:50 @1) + (23:00 @2) + (12:57 @3) + (1:49 @4) + (56 @5) 7.5 km (6:12 / km) +248m 5:20 / km
ahr:141 max:183 shoes: Inov-8 Mudclaw 300 red

Early morning jog on the rest day from our cottage up the nearest hill, The Bouchet.

Tuesday Aug 1, 2017 #

12 PM

Running 19:01 intensity: (7:46 @1) + (5:43 @2) + (46 @3) + (4:37 @4) + (9 @5) 3.26 km (5:50 / km) +100m 5:03 / km
ahr:139 max:171 shoes: VJ Supra

Jog to the start. Seemed far enough to be worthy of logging!

Orienteering race 57:54 intensity: (4:57 @1) + (6:47 @2) + (13:11 @3) + (31:11 @4) + (1:48 @5) 8.48 km (6:50 / km) +252m 5:57 / km
ahr:154 max:180 shoes: VJ Supra

S6D day 3, Birsemoor. Good race. A real orienteering challenge today, technical most of the way. Not too fast but hit nearly everything and slowed down where I needed to. One wobble near the end. 1st!

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