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Attackpoint - performance and training tools for orienteering athletes

Training Log: Daniel Spencer

In the last 7 days:

activity # timemileskm+m
  Orienteering2 2:49:21 12.4(13:39) 19.96(8:29) 23420 /29c68%
  Running3 2:07:47 14.53(8:48) 23.38(5:28) 181
  Rolling/Stretching 4 1:20:00
  Core/strength 2 47:00
  Total5 7:04:08 26.93 43.34 41520 /29c68%
  [1-5]5 5:44:08
averages - sleep:9.3 rhr:60
«
2:39
0:00
MoTuWeThFrSaSu

Saturday Dec 10 #

Running warm up/down 32:57 [2] 2.05 km (16:04 / km)
ahr:126 max:159 shoes: Inov-8 Mudclaw 265 Blue2

Running then drills.
.

Orienteering 50:00 [3] **** 6.67 km (7:30 / km) +74m 7:06 / km
ahr:161 max:191 shoes: Inov-8 Mudclaw 265 Blue2

Corridor then corridor again repeating key parts.
.

Orienteering 31:37 [3] 3.89 km (8:08 / km)
ahr:153 max:170 shoes: Inov-8 Mudclaw 265 Blue2

Compass course, focusing on going straight through the terrain
.

Orienteering 25:33 [3] **** 3.16 km (8:05 / km)
ahr:161 max:180 spiked:10/13c shoes: Inov-8 Mudclaw 265 Blue2

Control pick, really good until 11
.

Orienteering 19:11 [3] 1.9 km (10:06 / km)
shoes: Inov-8 Mudclaw 265 Blue2

Some of the line
.

Friday Dec 9 #

Note
(rest day)

Travelling to the talent squad weekend

Thursday Dec 8 #

Orienteering 43:00 [3] **** 4.34 km (9:54 / km) +160m 8:22 / km
ahr:158 max:180 spiked:10/16c shoes: Inov-8 Mudclaw 265 Blue2

WCOC Event at High and Low hows

Solid event started in the mass start that split up straight away. Gradually built up into some good orienteering technique. Tough on the leaves down the steep slopes. Good fun though

Rolling/Stretching 20:00 [0]

Wednesday Dec 7 #

Running 55:57 [5] 14.23 km (3:56 / km) +117m 3:47 / km
ahr:175 max:194 shoes: Nike Zoom Streak 5

Hard Road run.

Testing how I felt at the start and seemed ok so sped up a bit then realised I could hold the pace, just tried to keep it quick all the way even up the hills and into the wind. Really happy with how I felt all the way through, no real niggles.

Rolling/Stretching 20:00 [0]

Tuesday Dec 6 #

Core/strength 23:00 [3]

Not enough time for track and groin still a bit tight so did this instead.

Rolling/Stretching 20:00 [0]

Monday Dec 5 #

Running 38:53 [2] 7.1 km (5:29 / km) +64m 5:14 / km
ahr:152 max:173 rhr:60 slept:9.3 shoes: Nike Zoom Streak 5

Easy WCOC run out on the normal loop.

Core/strength 24:00 [3]
ahr:104 max:148

Rolling/Stretching 20:00 [0]

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