Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Duncan

In the 31 days ending Jan 31:

activity	#	time	miles		km		+m
Running	31	15:47:42	92.59		149.01		1781
Orienteering	8	5:57:32	31.2	(11:28)	50.21	(7:07)	1156
Strength & Conditioning	6	2:31:12
Commute	2	41:49	4.59	(9:07)	7.39	(5:40)	6
Fell Race	1	28:42	3.32	(8:38)	5.34	(5:22)	303
Zwift	1	15:52
Total	39	25:42:49	131.7		211.95		3246

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Wednesday Jan 31 #

Running 5:00 [3]

Strength & Conditioning 15:00 [3]

Sunday Jan 28 #

11 AM

Orienteering 28:18 [3] 3.8 km (7:27 / km) +10m 7:21 / km
ahr:108 max:138

Orienteering 17:28 [3] 3.94 km (4:26 / km) +40m 4:13 / km
ahr:150 max:161

Saturday Jan 27 #

8 AM

Running (Breakfast shake-out) 10:33 [3] 2.16 km (4:53 / km)
ahr:118 max:126

10 AM

Running warm up/down 19:30 [3] 2.55 km (7:39 / km) +16m 7:25 / km
ahr:111 max:140

Orienteering race (South Queensferry) 18:26 [3] 4.23 km (4:22 / km)
ahr:151 max:160

Feeling a little tired after yesterday and will add an additional excuse of running on an old-school si-card.

C • Excuses 2

Running warm up/down 11:17 [3] 2.05 km (5:30 / km)
ahr:118 max:131

With Aiden and Colm

Running (Session ‘with’ KJ and YM) 32:47 [3] 7.93 km (4:08 / km) +81m 3:56 / km
ahr:137 max:157

I was looking for a session but not with these two, should have stuck on Shmint instead of twisting :-p 4*2min, 4*1min, 4*30s at the same time as. First reps in a while even if small.

3 PM

Running (Arthur's Seat w/ Will) 40:13 [3] 6.27 km (6:25 / km) +182m 5:36 / km
ahr:130 max:163

Friday Jan 26 #

8 AM

Running (Back from Enterprise) 5:00 [3]

1 PM

Running warm up/down 16:32 [3] 2.78 km (5:57 / km) +32m 5:38 / km
ahr:118 max:145

Orienteering race (2x2 Sprint Relay Leg 1) 12:11 [3] 3.07 km (3:58 / km)
ahr:152 max:168

People seemed to start slow so was upto about 4th-ish on the gaffle with Pete M and Joe B but we backtracked at the incorrectly-placed barrier so shipped some time. Generally okay with a few fluffs from there. Tired at about 7 mins and the final hill was a kicker before handing over to Kirstin.

Orienteering (2x2 Sprint Relay Leg 3) 10:02 [3] 2.62 km (3:49 / km)
ahr:146 max:159

Slower but not slow which was good (guess due to only short rest) and we beat our targets.

3 PM

Running 1:02:48 [3] 10.91 km (5:45 / km) +335m 4:59 / km
ahr:132 max:165

Messaged Lewis to find out if he wanted to go for a run. He was already on one so met him at the top of the Seat for a disorientating descent then back to WPR. Solo over Blackford Hill.

Monday Jan 22 #

6 PM

Running 31:51 [3] 5.82 km (5:28 / km) +32m 5:20 / km
ahr:109 max:129

Dark loop before driving south

Sunday Jan 21 #

8 AM

Running
ahr:108 max:118

10 AM

Running (Run to gym) 15:00 [3]

Strength & Conditioning 20:00 [3]

Running (Back from Gym) 15:00 [3]

Saturday Jan 20 #

8 AM

Running 1:06:35 [3] 8.07 km (8:15 / km) +17m 8:10 / km
ahr:99 max:143

Wednesday Jan 17 #

8 AM

Running (Mersey run) 30:00 [3]

+fly-tipping tidying

2 PM

Running (Common / Fletcher Moss) 1:05:16 [3] 13.97 km (4:40 / km) +89m 4:32 / km
ahr:122 max:143

Making the most of the sunshine

Tuesday Jan 16 #

1 PM

Running (Nature reserve explore) 39:16 [3] 6.95 km (5:39 / km) +79m 5:21 / km
ahr:114 max:146

Some snowy loops - Heaton Mersey Common has more to it than expected

6 PM

Running (Short hills + exploring) 49:00 [3] 7.92 km (6:11 / km) +153m 5:38 / km
ahr:116 max:142

Found some nice little paths, will see how overgrown they get in the summer though

Monday Jan 15 #

6 PM

Running 15:30 [3] 3.4 km (4:34 / km)
ahr:129 max:153

Strength & Conditioning (Not R&N S&C) 46:12 [3]
ahr:89 max:119

Running 21:59 [3] 3.6 km (6:06 / km) +7m 6:03 / km
ahr:108 max:127

Sunday Jan 14 #

Running warm up/down 16:46 [3] 1.87 km (8:57 / km)

12 PM

Orienteering race (Burbage) 50:42 [3] 8.32 km (6:06 / km) +290m 5:11 / km
ahr:137 max:159

The only thing I remember from BUCS at Burbage was to go slow and don't mess-up. Did so everywhere that needed it (maybe a bit too much on three) and snuck in a few seconds ahead of Euan. No much 'getting on with it' on 11 and 12 binned some time.

Running warm up/down 5:00 [3]

8 PM

Zwift 15:52 [3]
ahr:118 max:130

Saturday Jan 13 #

8 AM

Running warm up/down 8:59 [3] 1.85 km (4:51 / km)

9 AM

Running race (Fletcher Moss Parkrun) 17:13 [3] 4.97 km (3:28 / km) +23m 3:23 / km
ahr:156 max:167

Wanted to cruise but a guy from from Trafford AC wanted to race and turns out he was an 800m runner and unsurprisingly out-kicked me at the end.

Running 20:04 [3] 2.14 km (9:22 / km) +8m 9:12 / km

Back via fancy croisssants

10 AM

Orienteering race (Woodbank Park) 26:46 [3] 5.49 km (4:53 / km) +145m 4:18 / km
ahr:147 max:158

Light green, only right from the bottom to the top once

12 PM

Running 12:28 [3] 1.84 km (6:47 / km) +117m 5:09 / km
ahr:135 max:147

Orienteering race (Baslow, Froggatt & Curbar) 57:07 [3] 6.11 km (9:20 / km) +272m 7:39 / km
ahr:138 max:171

Was feeling pretty cooked on the warm-up but it was fun orienteering until 8 where I thought there were a couple of knolls and more walls, then 10 which was hopeless. Thought around the top was better to 12 but stayed low to make it harder. Cool around then top and I had recovered a bit by the second-half so was feeling better but was miles off the pace.

Running 6:00 [3] 1.0 km (6:00 / km)

2 PM

Note

Bitterly disappointed in myself for not getting into the Manchester XC at Tatton Park as well

5 PM

Orienteering race (Crompton Moor Night) 36:01 [3] 5.56 km (6:29 / km) +189m 5:32 / km
ahr:134 max:155

This was fun. Mainly a case of just taking long path routes to avoid heather then going straight through the forest which fell a bit like Gwaelod-y-Garth but without the holes.

Running 10:38 [3] 1.62 km (6:33 / km) +73m 5:21 / km
ahr:133 max:153

Friday Jan 12 #

12 PM

Running (7k loop +) 39:33 [3] 8.09 km (4:53 / km) +15m 4:51 / km
ahr:118 max:151

Testing the tram-path - Fletcher Moss - River Mersey loop

6 PM

Commute 15:00 [3] 3.46 km (4:20 / km)
ahr:88 max:118

8 PM

Commute 26:49 [3] 3.92 km (6:50 / km) +6m 6:47 / km
ahr:76 max:105

Wednesday Jan 10 #

5 PM

Running (Chorlton Choppers) 1:24:37 [3] 14.51 km (5:50 / km) +432m 5:05 / km
ahr:124 max:152

Bulkeley and Peckforton with Pete and Fraser

Tuesday Jan 9 #

4 PM

Running 14:51 [3] 1.7 km (8:44 / km) +20m 8:16 / km
ahr:106 max:154

Monday Jan 8 #

7 AM

Running (Morning run) 10:00 [3]

Across the bike path, down to the river, around the rugby club, through the woods, down the bike path. Ideal little car-free loop with extension opportunties. Just about okay without a torch.

6 PM

Running (Tempo to gym) 12:30 [3] 3.25 km (3:51 / km)

Strength & Conditioning (Not R&N S&C) 30:00 [3]

Running (Steady back) 17:12 [3] 3.56 km (4:50 / km) +7m 4:47 / km

Sunday Jan 7 #

Running warm up/down 15:00 [3]

10 AM

Fell Race (Lamb’s Longer Leg) 28:42 [3] 5.34 km (5:22 / km) +303m 4:11 / km
ahr:139 max:164

Last week’s race didn’t really seem to provide any benefit this week. Very little pop up, along, or down but good to support a quirky race and explore a bit more.

Running warm up/down 15:00 [3]

Saturday Jan 6 #

9 AM

Running (Burnage Parkrun) 17:50 [3] 4.92 km (3:38 / km)
ahr:147 max:162

A little quicker than last time. No warm-up due to helping. Smashed my barcode-scanning after.

11 AM

Orienteering (Lyme Park Score) 1:40:31 [3] 7.08 km (14:12 / km) +210m 12:22 / km
ahr:98 max:132

Orienteering training with Katy. Not been near the top before and it is pretty cool for being close by. Dropped a dibber and retraced our steps to luckily find it. Lush conditions.

Friday Jan 5 #

7 PM

Strength & Conditioning (Yoga) 20:00 [3]

Wednesday Jan 3 #

Strength & Conditioning (Some class) 20:00 [3]

Monday Jan 1 #

9 AM

Running (Sale Water Parkrun) 17:22 [3] 5.0 km (3:29 / km)
ahr:150 max:162

I thought it was going to be 80% tarmac, 20% path. More like 80:20 the other way round and the path was covered in water with the occasional stony-ground. Enjoyable once you got into it and pushed solidly solo. Saw an old RGS friend on the startline.

6 PM

Running (Evri drop-off run) 53:32 [3] 8.33 km (6:26 / km) +65m 6:11 / km
ahr:108 max:137

First run from the new place. Out on the roads, back via a few cut-throughs.

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