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Training Log Archive: Daniel Spencer

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Orienteering4 2:47:30 14.58(11:29) 23.46(7:08) 55011 /12c91%
  Rolling/Stretching 7 2:05:00
  Running3 53:41 4.45(12:04) 7.16(7:30) 108
  Track1 27:00 2.83(9:33) 4.55(5:56)
  Total12 6:13:11 21.85 35.17 65811 /12c91%
  [1-5]6 4:08:11

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MoTuWeThFrSaSu

Sunday Sep 25, 2016 #

9 AM

Orienteering race 30:00 [4] 5.0 km (6:00 / km)
shoes: Inov-8 Mudclaw 265 Blue2

Jircs Relay
I messed up. The course were sooo different that my plan of not leading all the way was never going to work. Ended up with quite a lead before blowing it all at 7 then again when I was at the front at 15. I was running the quickest (maybe apart from Angus), cos Jake felt rubbish but I kept messing up. So annoying should have come in with Harry.
9 PM

Rolling/Stretching 20:00 [0]

Saturday Sep 24, 2016 #

Rolling/Stretching 5:00 [0]

3 PM

Orienteering race (Jircs ) 55:30 [4] ***** 7.75 km (7:10 / km) +250m 6:10 / km
spiked:11/12c shoes: Inov-8 Mudclaw 265 Blue2

Jircs individual.

Physically felt ok which was surprising considering I've felt ill at school all week. Legs maybe not as speedy as they could be but then was just happy to run without a headache.

My navigation wasnt the best which is a shame considering the amount of time spent orienteering over the summer, maybe just need more race practice to carry over improved technique. Felt like I was drifting through the course at some points without as much focus as I could have had.

In the end the result was good and I should be happy but 3 minutes could easily have been taken off with a bit of better nav.

Friday Sep 23, 2016 #

Rolling/Stretching 20:00 [0]
(rest day)

Travelling

Thursday Sep 22, 2016 #

5 PM

Running 5:00 [3] 0.4 km (12:30 / km)
shoes: Nike Zoom Streak 5

Quick warm up, windy.
6 PM

Orienteering 29:00 [3] *** 5.41 km (5:22 / km) +50m 5:07 / km
shoes: Nike Zoom Streak 5

WCOC Thursday at Whitehaven. Decent event, was just jogging round but ended up running with Sunley.
9 PM

Rolling/Stretching 20:00 [0]

Wednesday Sep 21, 2016 #

Rolling/Stretching 20:00 [0]

Tuesday Sep 20, 2016 #

Running warm up/down 21:10 [1] 2.92 km (7:15 / km)
shoes: Nike Zoom Streak 5

Track 27:00 [4] 4.55 km (5:56 / km)
shoes: Nike Zoom Streak 5

Session with Zac and Al. I wasn't any good.
10 * 200m

Running warm up/down 8:25 [1] 1.41 km (5:58 / km)
shoes: Nike Zoom Streak 5

Rolling/Stretching 20:00 [0]

Monday Sep 19, 2016 #

4 PM

Running warm up/down 14:06 [1] 1.63 km (8:39 / km) +108m 6:30 / km
shoes: Inov-8 Mudclaw 265 Blue2

Jogging to the start

Orienteering 53:00 [3] 5.3 km (10:00 / km) +250m 8:05 / km
shoes: Inov-8 Mudclaw 265 Blue2

Orienteering with Zac and Al in Hog Wood. Decent, still feeling a bit tired from a busy weekend.

Running 5:00 [3] 0.8 km (6:15 / km)
shoes: Inov-8 Mudclaw 265 Blue2

Jog back.
7 PM

Rolling/Stretching 20:00 [0]

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