Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: duncanarcher

In the 7 days ending Jan 28:

activity # timemileskm+m
  Orienteering1 5:13:12 8.94(35:03) 14.38(21:47) 546
  Running4 4:01:08 29.23(8:15) 47.03(5:08) 559
  Strength1 30:00
  Total6 9:44:20 38.16 61.42 1105

«»
5:13
0:00
» now
MoTuWeThFrSaSu

Sunday Jan 28 #

10 AM

Orienteering 3:42:12 intensity: (3:18:11 @1) + (21:57 @2) + (2:03 @3) + (1 @4) 8.36 km (26:35 / km) +313m 22:23 / km
ahr:103 max:157

Control checking at Wass with Ray and Pippa. All walking.

Orienteering 1:31:00 intensity: (53:19 @1) + (32:01 @2) + (5:39 @3) + (1 @4) 6.02 km (15:07 / km) +233m 12:40 / km
ahr:124 max:158

Control checking in Wass, jogging round M21E only section with Pippa. Some very nice bits of wood.

Saturday Jan 27 #

8 AM

Running 18:56 intensity: (6:10 @1) + (8:56 @2) + (3:47 @3) + (3 @4) 3.73 km (5:04 / km) +33m 4:51 / km
ahr:137 max:157 shoes: Inov-8 Mudclaw 300 green

Warm up

Running race (parkrun) 18:13 intensity: (33 @1) + (6:59 @2) + (7:25 @3) + (3:16 @4) 5.05 km (3:36 / km) +24m 3:31 / km
ahr:147 max:164

Durham parkrun 18:13. Wasn't expecting to be very quick today, and wasn't.

Friday Jan 26 #

12 PM

Running hills 51:06 intensity: (7:37 @1) + (13:41 @2) + (18:55 @3) + (10:31 @4) + (22 @5) 7.93 km (6:27 / km) +118m 6:00 / km
ahr:146 max:175 shoes: Inov-8 Mudclaw 300 green

Hill reps on the post hill, 4 * 1 minute to warm up then 10 * 10s, 10 * 30s. Feeling tired from earlier runs in the week, but not too bad.

Thursday Jan 25 #

12 PM

Running intervals 59:08 intensity: (14:50 @1) + (10:54 @2) + (13:11 @3) + (19:02 @4) + (1:11 @5) 12.57 km (4:42 / km) +72m 4:34 / km
ahr:145 max:171 shoes: Asics Gel-Cumulus 19

Flat reps round cricket ground area, 6*1, 3*2, 2*3, 1*6mins. Feeling sluggish after long run yesterday, and climbing Monday and yesterday, and not having done any reps or hills for weeks! But got through it.

Wednesday Jan 24 #

1 PM

Running 1:33:45 intensity: (6:36 @1) + (30:02 @2) + (30:51 @3) + (26:00 @4) + (16 @5) 17.75 km (5:17 / km) +313m 4:51 / km
ahr:148 max:177 shoes: Inov-8 Mudclaw 300 green

Long run round Sunderland bridge. Heavy rain overnight, plus recent snow rapidly melting, meant the river was pretty high. 10m of path flooded in Shincliffe Woods but easily avoided. Then 30m along edge of Low Burnhall, which was mostly ok except a side stream that comes in that was impassable, so had to backtrack and go a different way.
7 PM

Note

Climbing at Sunderland with David

Tuesday Jan 23 #

Strength 30:00 [2]

Core stability

Monday Jan 22 #

7 PM

Note

Bouldering at DCC with David and Pippa

« Earlier | Later »