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Attackpoint - performance and training tools for orienteering athletes

Training Log: Daniel Spencer

In the last 7 days:

activity # timemileskm+m
  Orienteering6 4:03:21 19.6(12:25) 31.55(7:43) 10846 /53c86%
  Running3 1:11:23 5.53(12:54) 8.9(8:01)
  Total6 5:14:44 25.13(12:31) 40.45(7:47) 10846 /53c86%
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Tuesday Feb 21 #

Running warm up/down 12:00 [2] 1.0 km (12:00 / km)
shoes: Inov8 mudclaw 300

Orienteering 38:10 [3] **** 5.65 km (6:45 / km)
ahr:159 max:184 spiked:18/20c shoes: Inov8 mudclaw 300

.
Carse of Ardersier

Nice middle course some small wobbles at 5 and 6 but other than that generally pretty good technique.
.

Running warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: Inov8 mudclaw 300

Note

Now a few days of rest or very light activity

Monday Feb 20 #

11 AM

Orienteering 1:02:00 [3] ***** 8.04 km (7:43 / km) +108m 7:14 / km
ahr:156 max:188 spiked:11/13c shoes: Inov8 mudclaw 300

.
Long training on Loch of Boath. Solid course with some of navigation apart from 1 and 12 in the same flat forest area.
.

Running warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: Inov8 mudclaw 300

Running warm up/down 16:00 [3] 1.6 km (10:00 / km)
shoes: Inov8 mudclaw 300

2 PM

Orienteering 21:00 [3] 2.6 km (8:05 / km)
shoes: Nike Zoom Streak 5

Walking round nairn

Sunday Feb 19 #

Orienteering 28:49 [3] *** 4.51 km (6:23 / km)
ahr:161 max:175 spiked:17/20c shoes: Inov8 mudclaw 300

Scottish sprint champs
Jogging, still not 100% nav :(
Knee okay when running and a tiny bit sore afterwards

Orienteering 31:00 [1] 3.0 km (10:20 / km)
shoes: Nike Zoom Streak 5

Just walking round this course, shame have missed a lot of good sprint training but better to have a knee that works.

Saturday Feb 18 #

Running warm up/down 16:23 [2] 2.8 km (5:51 / km)
shoes: Inov8 mudclaw 300

Orienteering 42:22 [3] 5.03 km (8:25 / km)
ahr:169 max:181 shoes: Inov8 mudclaw 300

Relay training in Lossie
Good course. tough on my knee but held up. Nice terrain and weather so nice training

Running warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: Inov8 mudclaw 300

Thursday Feb 16 #

Orienteering 20:00 [2] ** 2.72 km (7:21 / km)
ahr:132 max:159 shoes: Inov8 Mudclaw 265 (Blue)

Slow orienteer round a park. Some darts included as well which made it fun :)

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