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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: duncanarcher

In the 7 days ending Apr 24:

activity # timemileskm+m
  Running4 7:45:22 30.8(15:07) 49.56(9:23) 2580
  Walking4 2:42:03 5.09(31:52) 8.18(19:48) 505
  Orienteering3 1:58:22 11.76(10:04) 18.92(6:15) 614
  Total9 12:25:47 47.64(15:39) 76.67(9:44) 3699

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MoTuWeThFrSaSu

Sunday Apr 24 #

10 AM

Running 19:26 intensity: (5:32 @1) + (12:45 @2) + (1:09 @3) 2.31 km (8:25 / km) +194m 5:55 / km
ahr:134 max:156 shoes: NVii Crazy Lite F1 orange

Jog to start (uphill!)

Orienteering race 58:19 intensity: (40 @1) + (6:56 @2) + (39:37 @3) + (11:00 @4) + (6 @5) 8.83 km (6:36 / km) +400m 5:23 / km
ahr:151 max:172 shoes: NVii Crazy Lite F1 orange

LOC event Loughrigg Fell. 9th on brown - happy with run, better O than yesterday

Running 23:08 intensity: (16:01 @1) + (4:58 @2) + (1:49 @3) + (6 @4) + (14 @5) 1.92 km (12:02 / km)
ahr:109 max:183 shoes: NVii Crazy Lite F1 orange

Jog back from finish

Saturday Apr 23 #

10 AM

Running 23:35 intensity: (13:20 @1) + (10:04 @2) + (11 @3) 2.77 km (8:31 / km) +96m 7:16 / km
ahr:123 max:146 shoes: NVii Crazy Lite F1 orange

Jog to start

Orienteering race 34:13 intensity: (1:03 @1) + (10:02 @2) + (12:49 @3) + (9:18 @4) + (1:01 @5) 4.72 km (7:15 / km) +152m 6:14 / km
ahr:150 max:175 shoes: NVii Crazy Lite F1 orange

SROC middle in Blake Holme. First on brown (there was also a black but I was acting my age). But poor orienteering from me, lots of hesitations and losing contact, but luckily not punished for my sloppy orienteering.

Running 21:04 intensity: (9:22 @1) + (9:45 @2) + (1:56 @3) + (1 @4) 2.33 km (9:02 / km) +55m 8:05 / km
ahr:128 max:157 shoes: NVii Crazy Lite F1 orange

Jog back from finish

Friday Apr 22 #

7 PM

Walking 39:36 intensity: (38:34 @1) + (46 @2) + (16 @3) 2.92 km (13:34 / km) +70m 12:07 / km
ahr:97 max:150

Walk with Pippa by the river

Thursday Apr 21 #

7 PM

Running 37:47 intensity: (1:15 @1) + (9:49 @2) + (22:44 @3) + (3:59 @4) 6.98 km (5:25 / km) +122m 4:59 / km
ahr:147 max:167 shoes: Inov-8 Roclite 300 blue

Easy jog in Houghall

Wednesday Apr 20 #

8 AM

Running long 5:40:22 intensity: (2:42:15 @1) + (1:42:18 @2) + (47:23 @3) + (26:48 @4) + (1:38 @5) 33.25 km (10:14 / km) +2114m 7:46 / km
ahr:132 max:177 shoes: Inov-8 Roclite 300 blue

Recce a leg of the Paddy Buckley Round from Capel Curig to Nantmor, over Moel Siabod, Moelwyns and Cnicht. Had a low point in the middle but feeling not to bad towards the end

Tuesday Apr 19 #

10 AM

Walking 32:42 intensity: (26:37 @1) + (2:47 @2) + (2:55 @3) + (17 @4) + (6 @5) 1.19 km (27:34 / km) +250m 13:26 / km
ahr:120 max:173

Walk in to climb Will-o-the-wisp at Cwm Cwarch

Walking 42:24 intensity: (35:12 @1) + (6:37 @2) + (22 @3) + (13 @4) 1.62 km (26:08 / km) +14m 25:05 / km
ahr:108 max:161

Walk out
4 PM

Walking 16:12 intensity: (15:49 @1) + (23 @2) 0.41 km (39:19 / km) +74m 20:41 / km
ahr:106 max:140

Walk in to climb Creag Dubh Wall at Tremadog

Monday Apr 18 #

11 AM

Orienteering race 25:50 intensity: (1:41 @1) + (5:06 @2) + (14:53 @3) + (3:49 @4) + (21 @5) 5.37 km (4:49 / km) +62m 4:33 / km
ahr:149 max:171 shoes: NVii Crazy Lite F1 orange

JK relay - CLOK mens short team with Chris Mackenzie and Dominic Green. Went out in 11th on last leg and came home with the bronze medal - result!
6 PM

Walking 31:09 intensity: (29:05 @1) + (1:45 @2) + (19 @3) 2.05 km (15:13 / km) +98m 12:17 / km
ahr:109 max:151

Walk to wild camp in mid-Wales

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