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Training Log: duncanarcher

In the last 7 days:

activity # timemileskm+m
  Running4 7:15:14 47.12(9:14) 75.84(5:44) 2070
  Cycling1 2:08:37 27.61(4:40) 44.43(2:54) 848
  Swimming1 50:00 1.24(40:14) 2.0(25:00)
  Strength1 30:00
  Total7 10:43:51 75.97 122.26 2918
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Saturday Jan 21 #

10 AM

Cycling race 2:08:37 intensity: (26:50 @1) + (34:09 @2) + (56:57 @3) + (9:42 @4) + (59 @5) 44.43 km (2:54 / km) +848m 2:39 / km
ahr:142 max:184

NYMBO mountain bike score from Beckwithshaw near Harrogate. 2 hour score, not done one for a long time, forgot it is completely infeasible to attempt to get them all, and ended up on the way home, knew I was going to be late, almost within touching distance of a 20 and 30 pointer, but had to get back. Still 8 minutes over. More points got than Pippa, but my penalty put me back down, and she won overall (out of everyone) - great effort. Need to up my game!

Thursday Jan 19 #

1 PM

Running 59:48 intensity: (27:54 @1) + (31:54 @2) 12.48 km (4:48 / km) +207m 4:26 / km
ahr:129 max:135 shoes: Inov-8 MudClaw 265 blue 2

Houghall and Shincliffe.
7 PM

Note

Bouldering at DCC with David.

Tuesday Jan 17 #

Swimming 50:00 [3] 2.0 km (25:00 / km)

Swimming lengths
6 PM

Running 1:21:29 intensity: (27:44 @1) + (53:45 @2) 17.07 km (4:46 / km) +332m 4:21 / km
ahr:131 max:135 shoes: Inov-8 Mudclaw 300 red

Sherburn Hill 4 * 3min45s hill reps then jog home the long way round.

Monday Jan 16 #

8 AM

Strength 30:00 [2]

Core stability
12 PM

Running 52:40 intensity: (28:12 @1) + (24:07 @2) + (21 @3) 10.9 km (4:50 / km) +157m 4:31 / km
ahr:130 max:149 shoes: Inov-8 MudClaw 265 blue 2

Frankland prison

Sunday Jan 15 #

12 PM

Running long 4:01:17 intensity: (45:13 @1) + (1:02:02 @2) + (1:46:50 @3) + (26:52 @4) + (20 @5) 35.4 km (6:49 / km) +1375m 5:42 / km
ahr:142 max:170 shoes: Inov-8 Mudclaw 300 red

Long run over peaks around Ingram Valley. Nice weather to start, then misty on far tops, and out of the cloud near the end (by which time it was getting dark). Lots of the route was following quad bike tracks / paths next to fences, but it has been very wet, and then frozen, which was good on the whole as you didn't sink in, but tough on the ankles and a few slides on the ice. Tired at the end.

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Dec 18, 2016

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14
Jan 22
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Dec 18, 2016

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