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Training Log Archive: duncanarcher

In the 7 days ending Nov 12, 2017:

activity # timemileskm+m
  Running6 5:53:20 32.8(10:46) 52.79(6:42) 1562
  Cycling1 2:10:00 25.58(5:05) 41.17(3:09) 364
  Swimming1 40:00 0.99(40:14) 1.6(25:00)
  Total8 8:43:20 59.38(8:49) 95.56(5:29) 1925

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MoTuWeThFrSaSu

Sunday Nov 12, 2017 #

10 AM

Running 3:52:30 intensity: (26:58 @1) + (40:54 @2) + (1:26:58 @3) + (57:31 @4) + (20:09 @5) 29.29 km (7:56 / km) +1342m 6:28 / km
ahr:150 max:182 shoes: Inov-8 Mudclaw 300 green

WCOC Copeland Chase. 4 hour score event with a mandatory section to be taken at some point (which somewhat made it two laps of part of the area. 3rd overall, Steve B won. Started ok, but faded. Legs tired from a combination of hard cycling yesterday, and maybe but tired from the OMM still.

Saturday Nov 11, 2017 #

10 AM

Cycling 2:10:00 intensity: (12:26 @1) + (9:04 @2) + (46:20 @3) + (58:08 @4) + (4:02 @5) 41.17 km (3:09 / km) +364m 3:01 / km
ahr:153 max:181

NYMBO mountain bike score 2hrs from Slingsby. Started steadily, then got greedy, and had to pick up the pace to avoid big late penalties. Then spent 2 mins hunting for last control and got puncture 2km from home. But only 10mins late, and top senior man score (fortunate Andy Conn is an old man and different class). Glorious day out. Legs now aching.

Friday Nov 10, 2017 #

1 PM

Running 41:05 intensity: (33 @1) + (2:05 @2) + (6:58 @3) + (14:15 @4) + (17:14 @5) 8.24 km (4:59 / km) +79m 4:45 / km
ahr:166 max:185 shoes: Asics Gel-Cumulus 19

Kepler woods and round river

Wednesday Nov 8, 2017 #

8 AM

Running 13:25 intensity: (20 @1) + (6 @2) + (1:47 @3) + (11:08 @4) + (4 @5) 2.82 km (4:45 / km) +22m 4:34 / km
ahr:158 max:173 shoes: Asics Gel-Cumulus 19

Run back from garage after dropping car off
1 PM

Swimming 40:00 [3] 1.6 km (25:00 / km)

64 lengths
5 PM

Running 13:49 intensity: (18 @1) + (13 @2) + (2:52 @3) + (8:53 @4) + (1:33 @5) 2.83 km (4:53 / km)
ahr:160 max:173 shoes: Asics Gel-Cumulus 19

Run to garage to get car

Tuesday Nov 7, 2017 #

12 PM

Running 38:04 intensity: (19 @1) + (2:02 @2) + (29:11 @3) + (6:32 @4) 7.86 km (4:51 / km) +117m 4:30 / km
ahr:152 max:163 shoes: Inov-8 Mudclaw 300 green

Easy jog in the woods
9 PM

Running 14:27 intensity: (37 @1) + (57 @2) + (7:00 @3) + (4:33 @4) + (1:20 @5) 1.75 km (8:15 / km) +2m 8:13 / km
ahr:155 max:203 shoes: Inov-8 Mudclaw 300 green

Easy jog with Pippa

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