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Training Log Archive: duncanarcher

In the 7 days ending Aug 4:

activity # timemileskm+m
  Orienteering5 3:03:50 15.16(12:07) 24.4(7:32) 930
  Running5 1:13:28 6.77(10:51) 10.9(6:44) 289
  Walking1 50:36 1.84(27:32) 2.96(17:06) 155
  Swimming3 50:00 0.4(2:05:44) 0.64(1:18:08)
  Total9 5:57:54 24.17(14:48) 38.9(9:12) 1373

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MoTuWeThFrSaSu

Sunday Aug 4 #

8 AM

Orienteering race 45:35 intensity: (1:24 @1) + (10:46 @2) + (21:24 @3) + (12:01 @4) 6.42 km (7:06 / km) +220m 6:04 / km
ahr:150 max:167 shoes: VJ Supra

Bulgaria Cup day 3. I was a bit scrappy, maybe a bit flustered at being in the chasing start even though I had an 8 minute lead. Beaten on today's course by 4 mins, but still won overall.

Running 8:04 intensity: (3:56 @1) + (2:50 @2) + (1:18 @3) 1.4 km (5:44 / km) +39m 5:02 / km
ahr:133 max:148 shoes: VJ Supra

Warm down

Saturday Aug 3 #

10 AM

Running 14:47 intensity: (7:18 @1) + (6:19 @2) + (1:10 @3) 2.17 km (6:48 / km) +100m 5:32 / km
ahr:132 max:153 shoes: VJ Supra

Warm up to start

Orienteering race 47:35 intensity: (6:59 @1) + (11:42 @2) + (21:37 @3) + (6:11 @4) + (1:06 @5) 5.76 km (8:16 / km) +224m 6:55 / km
ahr:146 max:177 shoes: VJ Supra

Bulgaria Cup day 2. Another middle (and then some...) on detailed forest, more mixed than yesterday with some slower and lower vis bits. Won M40 again, got a good lead for the chasing start tomorrow.

Running 11:10 intensity: (20 @1) + (4:26 @2) + (4:54 @3) + (1:30 @4) 1.99 km (5:37 / km) +43m 5:04 / km
ahr:146 max:164 shoes: VJ Supra

Warm down
3 PM

Swimming 15:00 [2] 0.24 km (1:02:30 / km)

Splashing around in the pool

Friday Aug 2 #

11 AM

Orienteering race 45:24 intensity: (4:01 @1) + (9:27 @2) + (25:11 @3) + (6:45 @4) 5.61 km (8:05 / km) +274m 6:30 / km
ahr:147 max:167 shoes: VJ Supra

Bulgaria Cup day 1, won M40. Really interesting middle course in clean rocky forest.

Running 8:13 intensity: (2:27 @1) + (3:03 @2) + (2:20 @3) + (23 @4) 1.36 km (6:03 / km) +39m 5:17 / km
ahr:140 max:159 shoes: VJ Supra

Warm down.
3 PM

Swimming (2000) 20:00 [2] 0.28 km (1:11:26 / km)

Pool time

Thursday Aug 1 #

8 AM

Orienteering race 12:56 intensity: (46 @1) + (9:45 @2) + (2:11 @3) + (14 @4) 2.82 km (4:35 / km) +36m 4:19 / km
ahr:140 max:164 shoes: Inov-8 X-Talon 200 red

Begun Cup day 2, 1st M40. Sprint today round cobbled streets in a mountain village. Fun times. Won the overall 2 days and got a medal!

Running 13:44 intensity: (2:31 @1) + (6:04 @2) + (5:02 @3) + (7 @4) 2.42 km (5:41 / km) +40m 5:15 / km
ahr:141 max:158 shoes: Inov-8 X-Talon 200 red

Warm down
10 AM

Walking 50:36 intensity: (43:57 @1) + (5:33 @2) + (1:06 @3) 2.96 km (17:06 / km) +155m 13:34 / km
ahr:113 max:155 shoes: Inov-8 X-Talon 200 red

Walking round a few controls of day 1 with Pippa as she missed it.
3 PM

Swimming 15:00 [2] 0.12 km (2:05:00 / km)

A few lengths in the pool where we are staying

Wednesday Jul 31 #

3 PM

Orienteering race 32:20 intensity: (5:09 @1) + (5:25 @2) + (6:23 @3) + (14:18 @4) + (1:05 @5) 3.79 km (8:32 / km) +175m 6:56 / km
ahr:149 max:171 shoes: VJ Supra

Begun Cup day 1, 1st M40. Pippa had a conference in Bulgaria and there happened to be some O races so I came out to join her. Exciting granite rocks and towers in today’s middle race. My O was most sloppy but not surprising as I haven’t done any for ages (since the British in May?).

Running 17:30 intensity: (9:05 @1) + (3:25 @2) + (4:03 @3) + (57 @4) 1.56 km (11:14 / km) +28m 10:18 / km
ahr:128 max:168 shoes: VJ Supra

Warm down

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