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Training Log: duncanarcher

In the last 7 days:

activity # timemileskm+m
  Running3 3:15:58 23.09(8:29) 37.15(5:16) 637
  Orienteering2 1:47:00 8.07(13:16) 12.98(8:15) 462
  Strength1 30:00
  Total6 5:32:58 31.15 50.13 1099
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Monday Nov 12 #

8 AM

Strength 30:00 [2]

Core stability
12 PM

Running intervals 1:19:59 intensity: (2:24 @1) + (9:19 @2) + (42:26 @3) + (25:32 @4) + (18 @5) 15.99 km (5:00 / km) +202m 4:42 / km
ahr:152 max:175 shoes: Inov-8 Mudclaw 300 green

Two sets of 1/2/3/4/3/2/1 minute reps along bottom path of Houghall Woods (slightly undulating). Feeling fairly good after the weekend which wasn’t too intensive.

Sunday Nov 11 #

10 AM

Orienteering race 1:16:37 intensity: (1:22 @1) + (9:53 @2) + (40:42 @3) + (24:38 @4) + (2 @5) 9.56 km (8:01 / km) +289m 6:58 / km
ahr:152 max:170 shoes: VJ Supra

LOC Cumbrian Galoppen at Holme Fell. Brown course. Mostly good but felt like I was a plodding at times, and poor route and execution on one long leg.

Saturday Nov 10 #

11 AM

Orienteering 30:23 intensity: (6:52 @1) + (10:59 @2) + (8:48 @3) + (3:44 @4) 3.42 km (8:52 / km) +173m 7:05 / km
ahr:140 max:167 shoes: VJ Supra

Orienteering Foundation coaching day with NEJS in Dale Park, Graythwaite. Lovely bit of forest, did some coaching, then went for three loops myself.
2 PM

Running 57:01 intensity: (22 @1) + (3:53 @2) + (28:58 @3) + (23:21 @4) + (27 @5) 9.56 km (5:58 / km) +275m 5:13 / km
ahr:155 max:170 shoes: VJ Supra

Run from the village hall in Far Sawrey over Claife Heights. Nice to be out, but picked wrong path out of village which went all the way down to lake level and back up, and it started raining soon after I left, and most of it was stony paths with dob spikes on. Otherwise good!

Friday Nov 9 #

12 PM

Running 58:58 intensity: (2:57 @1) + (33:43 @2) + (21:24 @3) + (54 @4) 11.6 km (5:05 / km) +160m 4:45 / km
ahr:142 max:162 shoes: Inov-8 Mudclaw 300 green

Easy run to Kepler Woodsa fun round the river.

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