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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: duncanarcher

In the 7 days ending Aug 28, 2016:

activity # timemileskm+m
  Orienteering6 6:25:44 31.79(12:08) 51.17(7:32) 1040
  Running2 1:16:09 5.84(13:03) 9.4(8:06) 207
  Strength1 40:00
  Total9 8:21:53 37.63 60.56 1247

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MoTuWeThFrSaSu

Sunday Aug 28, 2016 #

9 AM

Orienteering race 1:06:26 intensity: (36 @1) + (1:35 @2) + (31:13 @3) + (32:32 @4) + (30 @5) 10.69 km (6:13 / km) +204m 5:41 / km
ahr:156 max:182 shoes: VJ Supra

ROC day 6, long, Tanum, 3rd. Really good run, pushing it well early on (including a bit running with another), faded a bit in the middle (after I was dropped in some green), then picked up again at the end. Good end to the week.

Saturday Aug 27, 2016 #

10 AM

Orienteering race 1:22:20 intensity: (1:01 @1) + (3:27 @2) + (30:08 @3) + (44:54 @4) + (2:50 @5) 11.34 km (7:15 / km) +183m 6:43 / km
ahr:157 max:179 shoes: VJ Supra

ROC day 5, long race, Buar, 5th. Poor planning and execution on some long legs, but otherwise ok. Tiring.

Friday Aug 26, 2016 #

9 AM

Running 1:06:07 intensity: (8:02 @1) + (14:17 @2) + (27:45 @3) + (7:03 @4) + (9:00 @5) 7.89 km (8:23 / km) +142m 7:41 / km
ahr:148 max:191 shoes: VJ Supra

Steady trail / terrain run with the boys, including 1km straight through Morkemossen (marsh)
10 AM

Strength 40:00 [3]

Core and strength session

Thursday Aug 25, 2016 #

9 AM

Orienteering race 33:16 intensity: (24 @1) + (58 @2) + (12:03 @3) + (19:20 @4) + (31 @5) 5.36 km (6:13 / km) +44m 5:58 / km
ahr:157 max:173 shoes: VJ Supra

ROC day 4, middle, Buar, 5th. Very good run except for one 60s mistake, pushing hard.

Wednesday Aug 24, 2016 #

8 AM

Running 10:02 intensity: (25 @1) + (49 @2) + (5:58 @3) + (2:48 @4) + (2 @5) 1.51 km (6:40 / km) +65m 5:29 / km
ahr:151 max:170 shoes: VJ Supra

Jog to start of long on Tvetskogen
9 AM

Orienteering 1:04:44 intensity: (13:09 @1) + (21:13 @2) + (29:02 @3) + (1:04 @4) + (16 @5) 6.86 km (9:27 / km) +105m 8:46 / km
ahr:140 max:178 shoes: VJ Supra

Shadowing on long course at Tvetskogen

Tuesday Aug 23, 2016 #

9 AM

Orienteering race 35:17 intensity: (3:37 @1) + (11:34 @2) + (9:57 @3) + (9:56 @4) + (13 @5) 4.97 km (7:06 / km) +94m 6:29 / km
ahr:147 max:170 shoes: VJ Supra

ROC day 3, middle, Tanum, 6th. Good run, not many mistakes, but tired from training and not quite fast enough.

Monday Aug 22, 2016 #

8 AM

Orienteering 1:43:41 intensity: (58:51 @1) + (19:49 @2) + (19:11 @3) + (5:50 @4) 11.96 km (8:40 / km) +410m 7:24 / km
ahr:129 max:166 shoes: VJ Supra

Lommeland, control hanging relay simulation, and middle course first half hang and collect.

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