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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: duncanarcher

In the 7 days ending Sep 26, 2021:

activity # timemileskm+m
  Orienteering4 3:08:44 13.38(14:06) 21.53(8:46) 5
  Running4 2:43:02 17.61(9:15) 28.35(5:45) 613
  Strength5 2:26:00
  Walking1 29:39 1.64(18:03) 2.64(11:13) 67
  Total14 8:47:25 32.63 52.52 685

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MoTuWeThFrSaSu

Sunday Sep 26, 2021 #

6 AM

Orienteering 1:05:21 intensity: (10:57 @1) + (3:59 @2) + (20:33 @3) + (29:50 @4) + (2 @5) 5.91 km (11:03 / km)
ahr:149 max:170 shoes: Inov-8 Roclite 275 red

Control hanging for JIRC relays and OO day 2
3 PM

Orienteering 14:35 intensity: (1:32 @1) + (5:00 @2) + (8:03 @3) 1.81 km (8:04 / km) +3m 8:00 / km
ahr:143 max:156 shoes: Inov-8 Roclite 275 red

Control collecting

Saturday Sep 25, 2021 #

8 AM

Orienteering 37:08 intensity: (22:16 @1) + (13:44 @2) + (1:08 @3) 2.8 km (13:17 / km)
ahr:122 max:152 shoes: Inov-8 Roclite 275 red

Control hanging

Orienteering race 51:27 intensity: (35 @1) + (3:00 @2) + (14:31 @3) + (33:09 @4) + (12 @5) 9.01 km (5:43 / km)
ahr:156 max:173 shoes: Inov-8 Roclite 275 red

CLOK event at South Gare. Non comp because I’m planning tomorrow (still wobbled all over the place).
5 PM

Orienteering 20:13 intensity: (3:30 @1) + (1:34 @2) + (10:59 @3) + (3:50 @4) + (20 @5) 2.01 km (10:05 / km) +2m 10:02 / km
ahr:147 max:177

Friday Sep 24, 2021 #

8 AM

Strength 33:00 [1]

Yoga Breath day 17
6 PM

Running 41:19 intensity: (48 @1) + (59 @2) + (12:25 @3) + (26:28 @4) + (39 @5) 7.64 km (5:25 / km) +134m 4:59 / km
ahr:157 max:174 shoes: Inov-8 Roclite 275 red

Houghall Woods and Maiden Castle

Thursday Sep 23, 2021 #

8 AM

Strength 28:00 [1]

Yoga Breath day 16
6 PM

Running 49:47 intensity: (3:02 @1) + (12:33 @2) + (15:07 @3) + (17:30 @4) + (1:35 @5) 10.11 km (4:56 / km) +136m 4:37 / km
ahr:151 max:177 shoes: Inov-8 Roclite 275 red

Bent House Lane, High Shincliffe Farm, over motorway, Sherburn House

Wednesday Sep 22, 2021 #

8 AM

Strength 23:00 [1]

Yoga Breath day 15
6 PM

Walking 29:39 [1] 2.64 km (11:13 / km) +67m 9:57 / km
ahr:103 max:116

Evening stroll

Tuesday Sep 21, 2021 #

8 AM

Strength 36:00 [1]

Yoga Breath day 14
7 PM

Running hills 44:08 intensity: (7 @1) + (20 @2) + (1:27 @3) + (26:53 @4) + (15:21 @5) 6.42 km (6:53 / km) +278m 5:39 / km
ahr:166 max:196 shoes: Inov-8 Roclite 275 red

Hills reps on the post hill. 4x60s warm up then 10x10s and 10x30s. First hills reps or intervals for months. Felt surprisingly ok.

Monday Sep 20, 2021 #

8 AM

Strength 26:00 [1]

Yoga Breath day 13
6 PM

Running 27:48 intensity: (33 @1) + (24 @2) + (5:58 @3) + (5:14 @4) + (15:39 @5) 4.19 km (6:38 / km) +65m 6:10 / km
ahr:166 max:190 shoes: Inov-8 Roclite 275 red

Easy jog with Pippa to Bent House Lane

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