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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: duncanarcher

In the 7 days ending Feb 6, 2022:

activity # timemileskm+m
  Orienteering4 4:32:32 20.87(13:03) 33.59(8:07) 1029
  Strength5 1:45:00
  Running2 59:36 6.7(8:53) 10.79(5:31) 232
  Total10 7:17:08 27.58 44.38 1261

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MoTuWeThFrSaSu

Sunday Feb 6, 2022 #

10 AM

Orienteering race 1:22:18 intensity: (8:36 @1) + (8:26 @2) + (24:25 @3) + (29:19 @4) + (11:32 @5) 10.19 km (8:05 / km) +500m 6:29 / km
ahr:153 max:180 shoes: Arctic Talon 275

Lakeland Warrior elite race on Rusland Heights. Feeling really slow but nav was mostly good, especially in last tricky loop. Found Matt Rooke and he was always 100m ahead of me for 2/3rds of it, then overtook him on a leg into the map exchange and didn't see on last loop.

Saturday Feb 5, 2022 #

12 PM

Orienteering race 49:29 intensity: (3:46 @1) + (5:55 @2) + (30:09 @3) + (9:39 @4) 6.31 km (7:50 / km) +160m 6:57 / km
ahr:149 max:165 shoes: Arctic Talon 275

Lakeland Warrior elite race on Holme Fell. Atrocious weather - was always windy then starting sleeting just as I started into the wind up to top of the hill. Nicer later on in the trees. Nicer course. Legs sluggish but not broken.

Orienteering 43:53 intensity: (4:06 @1) + (12:41 @2) + (18:44 @3) + (7:50 @4) + (32 @5) 4.65 km (9:27 / km) +178m 7:56 / km
ahr:147 max:181 shoes: Arctic Talon 275

Control collecting. Took some better lines than in the race and not raining!

Friday Feb 4, 2022 #

7 AM

Strength 21:00 [1]

Core stability
1 PM

Orienteering 1:13:47 intensity: (18:54 @1) + (18:55 @2) + (27:37 @3) + (8:15 @4) + (6 @5) 8.67 km (8:31 / km) +106m 8:01 / km
ahr:141 max:174 shoes: Inov-8 Roclite 275 red

Mapping new area at Quarrington Hill

Thursday Feb 3, 2022 #

7 AM

Strength 22:00 [1]

Core stability

Wednesday Feb 2, 2022 #

7 AM

Strength 26:00 [1]

Core stability
6 PM

Running 11:28 intensity: (30 @1) + (56 @2) + (10:02 @3) 1.96 km (5:50 / km) +42m 5:16 / km
ahr:147 max:156 shoes: Inov-8 Roclite 275 red

Jog to training

Orienteering 15:34 intensity: (20 @1) + (13 @2) + (7:02 @3) + (7:43 @4) + (16 @5) 2.98 km (5:14 / km) +57m 4:46 / km
ahr:155 max:183 shoes: Inov-8 Roclite 275 red

NN training - mixed score event round streets of North End and woods of Flass Vale. Beaten back by Maya and Tom through some clever route choices by them.

Orienteering 7:31 intensity: (1:46 @1) + (33 @2) + (4:56 @3) + (16 @4) 0.8 km (9:27 / km) +28m 8:02 / km
ahr:141 max:167 shoes: Inov-8 Roclite 275 red

NN training part 2 - odds and evens relay in Wharton Park

Running 10:42 intensity: (37 @1) + (46 @2) + (9:13 @3) + (6 @4) 1.94 km (5:31 / km) +56m 4:49 / km
ahr:147 max:158 shoes: Inov-8 Roclite 275 red

Jog home

Tuesday Feb 1, 2022 #

7 AM

Strength 21:00 [1]

Core stability

Monday Jan 31, 2022 #

7 AM

Strength 15:00 [1]

Core stability. Shoulder still too sore for yoga.
7 PM

Running 37:26 intensity: (25 @1) + (2:33 @2) + (11:46 @3) + (21:58 @4) + (44 @5) 6.89 km (5:26 / km) +133m 4:57 / km
ahr:156 max:174 shoes: Inov-8 Roclite 300 blue

Jog In Houghall

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