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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: duncanarcher

In the 31 days ending Mar 31, 2018:

activity # timemileskm+m
  Running12 9:47:49 67.1(8:46) 107.98(5:27) 1696
  Orienteering3 2:04:52 14.6(8:33) 23.49(5:19) 206
  Cycling2 38:24 7.05(5:27) 11.35(3:23) 225
  Strength1 30:00
  Total17 13:01:05 88.75 142.82 2127

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Saturday Mar 31, 2018 #

1 PM

Orienteering race 39:23 intensity: (25 @1) + (15 @2) + (6:18 @3) + (27:01 @4) + (5:24 @5) 6.17 km (6:23 / km) +200m 5:30 / km
ahr:162 max:183 shoes: VJ Supra

JK middle, lost a minute on number one, then better but a bit sloppy in places. Over 2 mins down to Ant but still second place.

Thursday Mar 29, 2018 #

8 PM

Running 38:51 intensity: (1:02 @1) + (4:55 @2) + (23:12 @3) + (9:42 @4) 7.59 km (5:07 / km) +136m 4:42 / km
ahr:151 max:166 shoes: Inov-8 Mudclaw 300 green

Easy in Houghall Woods

Tuesday Mar 27, 2018 #

6 PM

Running 1:02:57 intensity: (28 @1) + (11:20 @2) + (31:52 @3) + (14:39 @4) + (4:38 @5) 12.94 km (4:52 / km) +162m 4:35 / km
ahr:152 max:177 shoes: Inov-8 Mudclaw 300 green

Steady to Frankland Prison and round the lake

Monday Mar 26, 2018 #

1 PM

Running 52:27 intensity: (19 @1) + (7:07 @2) + (26:00 @3) + (19:01 @4) 10.52 km (4:59 / km) +207m 4:32 / km
ahr:152 max:164 shoes: Inov-8 Mudclaw 300 green

Steady to the wicker man
7 PM

Note

Bouldering at DCC. Tired from going only two days ago.

Sunday Mar 25, 2018 #

9 AM

Note

Organising CLOK event at Boltby

Saturday Mar 24, 2018 #

8 AM

Running 42:11 intensity: (56 @1) + (18:45 @2) + (15:04 @3) + (7:02 @4) + (24 @5) 7.95 km (5:18 / km) +210m 4:41 / km
ahr:147 max:173 shoes: Inov-8 Mudclaw 300 green

In the Peaks for aunt and uncle's 50th wedding anniversary. Nipped out for an early morning jog in Chee Dale. A deep valley!

Thursday Mar 22, 2018 #

8 PM

Running 50:40 intensity: (20 @1) + (46 @2) + (7:25 @3) + (26:37 @4) + (15:32 @5) 9.86 km (5:08 / km) +108m 4:52 / km
ahr:163 max:180 shoes: Inov-8 Mudclaw 300 green

Been pretty lazy recently. Jog round the river and Kepier Woods.

Tuesday Mar 20, 2018 #

7 PM

Note

Bouldering with Pippa at DCC

Sunday Mar 18, 2018 #

3 PM

Note

Bouldering at DCC with David

Saturday Mar 17, 2018 #

9 AM

Running 47:49 intensity: (4:09 @1) + (17:08 @2) + (22:54 @3) + (3:36 @4) + (2 @5) 8.92 km (5:22 / km) +181m 4:52 / km
ahr:145 max:170 shoes: Inov-8 Mudclaw 300 green

Steady run in Houghall

Thursday Mar 15, 2018 #

7 PM

Note

Bouldering at DCC
8 PM

Cycling 16:24 intensity: (5:08 @1) + (6:02 @2) + (4:54 @3) + (20 @4) 5.63 km (2:55 / km) +113m 2:39 / km
ahr:135 max:162 shoes: Canondale Trail 4 green

Bike to DCC
10 PM

Cycling 22:00 intensity: (14:11 @1) + (7:08 @2) + (41 @3) 5.72 km (3:51 / km) +112m 3:30 / km
ahr:123 max:146 shoes: Canondale Trail 4 green

And back again.

Monday Mar 12, 2018 #

7 PM

Note

Climbing at Sunderland with Mark and David.

Sunday Mar 11, 2018 #

10 AM

Orienteering race 52:32 intensity: (41 @1) + (2:08 @2) + (12:55 @3) + (32:28 @4) + (4:20 @5) 10.74 km (4:54 / km) +3m 4:53 / km
ahr:159 max:183 shoes: VJ Supra

Interland M40 4th behind Nick and two VVOs. Fast course, some interest but lots of running and it sure i could have run much faster today

Saturday Mar 10, 2018 #

3 PM

Orienteering race 32:57 intensity: (39 @1) + (3:45 @2) + (8:14 @3) + (16:18 @4) + (4:01 @5) 6.59 km (5:00 / km) +4m 4:59 / km
ahr:157 max:173 shoes: VJ Supra

Pre-Interland race in Netherlands. Fun orienteering has in wooded sand dunes. Good map and interesting course.

Running 8:25 intensity: (47 @1) + (4:02 @2) + (3:34 @3) + (2 @4) 1.55 km (5:26 / km) +3m 5:23 / km
ahr:143 max:157 shoes: VJ Supra

Warm down jog to download

Thursday Mar 8, 2018 #

7 PM

Running 41:28 intensity: (58 @1) + (3:19 @2) + (8:20 @3) + (27:39 @4) + (1:12 @5) 8.11 km (5:07 / km) +187m 4:35 / km
ahr:158 max:180 shoes: Inov-8 Mudclaw 300 green

Stretch the legs in the woods with a few tempo sections

Tuesday Mar 6, 2018 #

5 PM

Running 34:34 intensity: (14 @1) + (18 @2) + (15:43 @3) + (18:14 @4) + (5 @5) 6.79 km (5:05 / km) +100m 4:45 / km
ahr:157 max:170 shoes: Inov-8 Mudclaw 300 green

Steady run along the river - high water with rain and melting snow but not flooding yet
7 PM

Note

Climbing at Newton Aycliffe

Monday Mar 5, 2018 #

8 AM

Strength 30:00 [2]

Core stability

Sunday Mar 4, 2018 #

11 AM

Running 1:11:43 intensity: (38:24 @1) + (1:43 @2) + (8:45 @3) + (22:35 @4) + (16 @5) 10.42 km (6:53 / km) +94m 6:35 / km
ahr:138 max:170 shoes: Inov-8 Oroc 280 green

Run with Pippa from Sunderland Bridge along river, across bridge upstream, and back through various woods and footpaths. Snow starting to turn to slush, but one lane still very deep with drifts.

Saturday Mar 3, 2018 #

9 AM

Running 1:46:24 intensity: (9:43 @1) + (53:45 @2) + (33:19 @3) + (9:36 @4) + (1 @5) 19.62 km (5:25 / km) +255m 5:06 / km
ahr:143 max:169 shoes: Inov-8 Oroc 280 green

Run with Rob from town to Low Shincliffe, Shincliffe Woods, Croxdale, Sunderland Bridge, Low Burnhall. Heavy going in the snow in places, and feeling nice and tired by the end.

Thursday Mar 1, 2018 #

8 PM

Running 30:20 intensity: (18 @1) + (31 @2) + (25:45 @3) + (3:46 @4) 3.71 km (8:10 / km) +54m 7:37 / km
ahr:152 max:166 shoes: Inov-8 Oroc 280 green

Evening jog out round the playing fields with Pippa.

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