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Training Log: Daniel Spencer

In the last 7 days:

activity # timemileskm+m
  Orienteering3 3:05:06 19.72(9:23) 31.74(5:50) 323
  Rolling/Stretching 5 1:40:00
  Running3 1:38:03 11.64(8:25) 18.74(5:14) 60
  Total6 6:23:09 31.37 50.48 383
  [1-5]5 4:43:09
«
1:38
0:00
TuWeThFrSaSuMo

Monday Jan 23 #

Running 37:07 [3] 7.13 km (5:12 / km) +60m 5:00 / km
shoes: Nike Zoom Streak 5

Usual ladz run maybe a few less people this week. Still a good chat and recovery

Sunday Jan 22 #

Orienteering 1:15:00 [3] 13.0 km (5:46 / km) +100m 5:33 / km
shoes: Inov8 Mudclaw 265 (Blue)

BW Race 2

Felt rubbish but got into the race then fatigued and died. Better than yesterday just not sure by how much.

Rolling/Stretching 20:00 [0]

Saturday Jan 21 #

Orienteering 1:18:42 [4] 14.9 km (5:17 / km) +165m 5:00 / km
ahr:173 max:195 shoes: Nike Zoom Streak 5

Edinburgh Urban

Not the best of races. Never quite got in any kind of rhythm, first section was okay then the long leg caught me out. After going through the women against trump parade I got completely lost due to having no focus. After this bonked pretty bad due to no gel :(. Messed up one control doing about 300% of the optimum route. Glad to finish, at the end could barely run up steps

Rolling/Stretching 20:00 [0]

Pretty cramped :(

Friday Jan 20 #

Note
(rest day)

Travelling

Thursday Jan 19 #

Note
(rest day)

Not planned but felt really bad after school

Rolling/Stretching 20:00 [0]

Wednesday Jan 18 #

Running warm up/down 7:07 [2] 1.25 km (5:42 / km)
shoes: Inov8 mudclaw 300

Orienteering 31:24 [3] 3.84 km (8:11 / km) +58m 7:36 / km
shoes: Inov8 mudclaw 300

Nice event but maybe a bit of a short course.
Spiked all but 1 of the controls and was slow on one because I didn't want to get lost in the mist.

Running warm up/down 13:04 [2] 2.1 km (6:13 / km)
shoes: Inov8 mudclaw 300

Rolling/Stretching 20:00 [0]

Tuesday Jan 17 #

Running warm up/down 10:26 [3] 1.26 km (8:17 / km)
shoes: Nike Zoom Streak 5

Running 30:19 [4] 7.0 km (4:20 / km)
ahr:157 max:170 shoes: Nike Zoom Streak 5

5 * 1km at the track
Very misty

Rolling/Stretching 20:00 [0]

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