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Training Log Archive: duncanarcher

In the 7 days ending Nov 24, 2019:

activity	#	time	miles		km		+m
Orienteering	2	1:43:25	9.4	(11:00)	15.13	(6:50)	434
Running	2	1:33:05	11.16	(8:20)	17.97	(5:11)	231
Strength	2	45:00
Total	6	4:01:30	20.56		33.09		665

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Sunday Nov 24, 2019 #

11 AM

Orienteering race 56:55 [4] 9.5 km (5:59 / km) +183m 5:28 / km
shoes: VJ Supra

LOC Cumbrian Galoppen event at Bethecar Moor. Shaky start with a big banana into #1, then steady after that. Feeling heavy.

Saturday Nov 23, 2019 #

11 AM

Orienteering 46:30 [3] 5.62 km (8:16 / km) +251m 6:46 / km
shoes: VJ Supra

CLOK group at the Orienteering Foundation coaching day. Was at base most of the time, briefing / debriefing folk, then went for a brisk run round all the loops.

Friday Nov 22, 2019 #

12 PM

Running 47:47 [3] 9.98 km (4:47 / km) +91m 4:35 / km
shoes: Inov-8 Roclite 300 blue

Kepier woods and riverbanks

Thursday Nov 21, 2019 #

8 AM

Strength 25:00 [1]

Core stability

Tuesday Nov 19, 2019 #

7 PM

Note

Bouldering at Stronghold

Monday Nov 18, 2019 #

Strength 20:00 [2]

Weights 3 sets * 6 exercises * 15 reps

12 PM

Running 45:18 [3] 7.99 km (5:40 / km) +140m 5:13 / km
shoes: Inov-8 Roclite 300 blue

Run round the woods

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