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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Daniel Spencer

In the 7 days ending Aug 20:

activity # timemileskm+m
  Orienteering7 9:46:42 45.16(13:00) 72.67(8:04) 120
  Running7 2:23:33 11.66(12:19) 18.76(7:39)
  Core/strength 1 40:00
  Total7 12:50:15 56.81 91.43 120

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MoTuWeThFrSaSu

Sunday Aug 20 #

Running warm up/down 25:00 [3] 2.0 km (12:30 / km)
shoes: Mudclaw 300 2017

Orienteering race 55:00 [3] 6.0 km (9:10 / km)
shoes: Mudclaw 300 2017

Hemfosa Middle

Terrible. A bad end to the week, messed up 4 for ages then lost concentration. Think the smaller scale put me off a bit but overall just not good enough.

Saturday Aug 19 #

Running warm up/down 8:24 [3] 1.87 km (4:30 / km)
shoes: Mudclaw 300 2017

Orienteering race 1:01:51 [4] 7.77 km (7:58 / km)
shoes: Mudclaw 300 2017

Long distance race - Hemfosa

Really good in some sections, big mistake on 11 and generally just quite tired. 5th which is ok considering .

Running warm up/down 4:05 [1] 0.8 km (5:06 / km)
shoes: Mudclaw 300 2017

Calf tightened up a bit :(

Friday Aug 18 #

Running warm up/down 9:54 [3] 1.23 km (8:03 / km)
(rest day) shoes: Mudclaw 300 2017

Orienteering 26:16 [3] 4.38 km (6:00 / km)
(rest day) shoes: Mudclaw 300 2017

Mixed sprint relay

Thursday Aug 17 #

Running warm up/down 8:21 [2] 1.22 km (6:51 / km)
shoes: Mudclaw 300 2017

Orienteering 1:22:16 [3] 8.7 km (9:27 / km)
shoes: Mudclaw 300 2017

Corridor exercise at Brunn

Running warm up/down 15:09 [3] 2.0 km (7:35 / km)
shoes: Mudclaw 300 2017

Orienteering 50:00 [3] 3.5 km (14:17 / km)
shoes: Mudclaw 300 2017

Clock relay from Club hut

Running warm up/down 20:00 [3] 2.5 km (8:00 / km)
shoes: Mudclaw 300 2017

Wednesday Aug 16 #

Running 5:26 [3] 0.8 km (6:47 / km)
shoes: Mudclaw 300 2017

Orienteering race 58:05 [4] 8.15 km (7:08 / km)
shoes: Mudclaw 300 2017

Running warm up/down 12:00 [3] 1.2 km (10:00 / km)
shoes: Mudclaw 300 2017

Orienteering race 19:33 [5] 4.08 km (4:48 / km)
shoes: Mudclaw 300 2017

Melkis Minnie leg 1

Orienteering race 21:50 [4] 4.12 km (5:18 / km)
shoes: Mudclaw 300 2017

Leg 3/4

Tuesday Aug 15 #

Running warm up/down 8:00 [3] 1.14 km (7:01 / km)
shoes: Mudclaw 300 2017

Orienteering 1:34:39 [3] 11.58 km (8:10 / km) +120m 7:46 / km
shoes: Mudclaw 300 2017

O intervals.

Running warm up/down 15:14 [3] 1.5 km (10:09 / km)
shoes: Mudclaw 300 2017

Orienteering 27:12 [4] 5.0 km (5:26 / km)
shoes: Mudclaw 300 2017

Easy navigation course to measure speed on different types of terrain. Set off just behind the current world champion, overtook her then she caught me in one of the navigational controls at the end of the course, good fun and a lot of pressure!!

Monday Aug 14 #

Orienteering 1:30:00 [3] 9.39 km (9:35 / km)
shoes: Mudclaw 300 2017

Running warm up/down 12:00 [3] 2.5 km (4:48 / km)
shoes: Mudclaw 300 2017

Core/strength 40:00 [2]

Ouch :(

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