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Training Log Archive: duncanarcher

In the 7 days ending May 19:

activity # timemileskm+m
  Walking3 5:02:49 6.2(48:53) 9.97(30:22) 259
  Orienteering2 1:40:54 7.8(12:56) 12.56(8:02) 49030 /36c83%
  Strength3 1:30:00
  Running3 52:27 6.69(7:51) 10.76(4:52) 53
  Total10 9:06:10 20.68 33.29 80230 /36c83%

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MoTuWeThFrSaSu

Sunday May 19 #

10 AM

Orienteering race 41:31 intensity: (6:19 @1) + (11:04 @2) + (19:24 @3) + (4:34 @4) + (10 @5) 5.36 km (7:45 / km) +197m 6:33 / km
ahr:144 max:171 spiked:15/19c shoes: VJ Integrator

LOC national middle distance at Colonel's Drive. 1st on Brown by half a minute. Mostly ok, but one biggish mistake on #7 (confused by fences) and small miss on #17
9 PM

Walking 24:22 intensity: (23:27 @1) + (32 @2) + (22 @3) + (1 @4) 2.11 km (11:34 / km)
ahr:114 max:157

Evening walk

Saturday May 18 #

10 AM

Running 11:18 intensity: (8:32 @1) + (1:51 @2) + (53 @3) + (2 @4) 1.95 km (5:49 / km) +53m 5:07 / km
ahr:129 max:157 shoes: VJ Integrator

Warm up jog to start

Orienteering race 59:23 intensity: (5:14 @1) + (10:52 @2) + (20:26 @3) + (21:43 @4) + (1:08 @5) 7.2 km (8:15 / km) +293m 6:51 / km
ahr:151 max:175 spiked:15/17c shoes: VJ Integrator

LOC national event at Holme Fell. 1st on brown by some margin. There was also a black course, but had decided to act my age, and somewhat glad I did as it was roasting hot and exhausting out there.

Friday May 17 #

8 AM

Strength 15:00 [1]

11 AM

Walking 4:29:46 intensity: (4:24:19 @1) + (5:01 @2) + (26 @3) 6.88 km (39:14 / km) +256m 33:05 / km
ahr:88 max:151

MCI practice with Kat and Pippa in Kentmere - me as a dummy client led on scramble by Pippa, then nav practice

Thursday May 16 #

7 AM

Strength 30:00 [1]

12 PM

Walking 8:41 intensity: (8:16 @1) + (25 @2) 0.99 km (8:47 / km) +4m 8:38 / km
ahr:109 max:142

Wednesday May 15 #

5 PM

Running 31:08 intensity: (24 @1) + (27 @2) + (14:13 @3) + (16:04 @4) 6.92 km (4:30 / km)
ahr:156 max:167 shoes: Asics Gel Cumulus 24 blue

5x 4mins brisk 1min easy. Good rehab as feeling more stress on knee when running harder

Tuesday May 14 #

6 PM

Running 10:01 intensity: (4:20 @1) + (5:38 @2) + (3 @3) 1.89 km (5:18 / km)
ahr:128 max:149 shoes: Inov8 MudClaw 300 blue

Aborted attempt to go for jog when swung by new house and found leaks from new plumbing

Monday May 13 #

7 AM

Strength 45:00 [1]

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