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Training Log Archive: duncanarcher

In the 7 days ending Sep 10:

activity # timemileskm+m
  Orienteering2 5:44:08 25.51(13:29) 41.06(8:23) 2386
  Running3 4:14:44 28.95(8:48) 46.59(5:28) 960
  Strength1 30:00
  Total6 10:28:52 54.46 87.65 3346

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Sunday Sep 10 #

10 AM

Orienteering race 3:57:09 intensity: (32:02 @1) + (30:01 @2) + (1:44:33 @3) + (1:08:15 @4) + (2:18 @5) 26.19 km (9:03 / km) +1970m 6:35 / km
ahr:149 max:174 shoes: Inov-8 Mudclaw 300 green

Lake District Mountain Trail. Weather forecast the night before looked very poor, 40-50mph winds and raining, so I was slightly surprised to be started on the full course, not even bad weather cut offs. #1 and #2 ok, but very exposed with driving rain along past Hindscarf and over Dale Head to #2. #2 was manned and half thought they might be sending us home, but no such luck. So decided to take the sheltered route to #3, dropping down to Seatoller and up the road then footpath to Styhead Tarn, rather than going higher (although Honister Pass then round to Gillercombe probably wasn't so bad). Not much choice for #4 and #5, then at #5 (first manned checkpoint since #2) was told race is cancelled and time to go home, get down to Seatoller and will get a lift back over the HQ. Wasn't sure what to feel. For sure the last three controls would not be pleasant, back into a headwind, still showers / rain, and over Kirk Fell. But I was feeling ok, and reckon I was racing well, so bit disappointed. However I'm sure they made the right call - if you stopped for any length of time you'd get very exposed quickly, and if you were going slower you'd be out a long, long time. 3hr20 at #5 - woudl love to see how that compared to others. Really good course I thought, hats off to the planner, lots of route choice.

Saturday Sep 9 #

11 AM

Orienteering 1:46:59 intensity: (2:12 @1) + (6:49 @2) + (29:29 @3) + (56:12 @4) + (12:17 @5) 14.87 km (7:12 / km) +416m 6:19 / km
ahr:158 max:183 shoes: VJ Supra

Now M40 and my chances of making an SHI team again are dwindling (unless I change nation?!), so did the next best thing - test running the M21E course for the SHI 2018 at Hurstwood. The planner wanted a test to see if the length was about right (obviously scaling my time to what the winners will do!), at about the same time of year as the real thing will be. Great course. Looking forward to seeing what final course the planner comes up with and how my time compares to the real thing!

Friday Sep 8 #

12 PM

Running 38:34 intensity: (2:39 @1) + (13:36 @2) + (21:06 @3) + (59 @4) + (14 @5) 8.25 km (4:41 / km) +131m 4:20 / km
ahr:145 max:178 shoes: Asics Gel-Cumulus 19

Up towards Frankland prison. First run out in a new pair of trainers. Cut slightly short when I got part way out and realised I didn't have my house key, most likely having closed the house door and left it in the lock, so a brisk return to base.

Wednesday Sep 6 #

12 PM

Strength 30:00 [2]

Core stability
6 PM

Running 2:44:29 intensity: (3:32 @1) + (26:58 @2) + (1:41:10 @3) + (29:27 @4) + (3:22 @5) 27.33 km (6:01 / km) +712m 5:19 / km
ahr:151 max:181 shoes: Inov-8 Mudclaw 300 green

Long run from Waskerley Way cafe, over to Rookhope, up hill the other side and back down, up the Rookhope Chimney then back over the moors and final 5km along railway path. Feeling very stiff up the hills to start with, but loosened up and feeling good on the last third or so.

Monday Sep 4 #

12 PM

Running 51:41 intensity: (22 @1) + (3:20 @2) + (34:53 @3) + (13:06 @4) 11.01 km (4:42 / km) +117m 4:27 / km
ahr:152 max:165 shoes: Inov-8 Mudclaw 300 green

Steady run to Sherburn

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