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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Daniel Spencer

In the 7 days ending Sep 3:

activity # timemileskm+m
  Orienteering3 2:42:58 14.97(10:53) 24.09(6:46) 963
  Running5 2:17:11 14.6(9:24) 23.5(5:50) 657
  Biking1 1:19:46
  Core/strength 2 1:06:15
  Total7 7:26:10 29.57 47.59 1620

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MoTuWeThFrSaSu

Sunday Sep 3 #

Running warm up/down 5:53 [2] 1.0 km (5:53 / km)
shoes: Mudclaw 300 2017

Orienteering 58:54 [3] 9.8 km (6:01 / km) +539m 4:43 / km
ahr:170 max:197 shoes: Mudclaw 300 2017

WCOC Galoppen Cockup

Good run with maybe a few routes that weren't perfect but made them all work.

Saturday Sep 2 #

Running warm up/down 14:30 [2] 2.16 km (6:43 / km)
shoes: Mudclaw 300 2017

Orienteering 5:55 [3] 1.03 km (5:45 / km)
shoes: Mudclaw 300 2017

Control pick at Mawbray.

Orienteering 10:05 [3] 1.73 km (5:50 / km)
shoes: Mudclaw 300 2017

Longer legs.

Orienteering 5:32 [1] 0.7 km (7:54 / km)
shoes: Mudclaw 300 2017

Line coursee.

Orienteering 11:00 [3] 1.76 km (6:15 / km)
shoes: Mudclaw 300 2017

Relay with Herbie :)

Orienteering 24:24 [3] 3.0 km (8:08 / km)
shoes: Mudclaw 300 2017

Dad's coaching assessment

Friday Sep 1 #

Biking 46:23 [3]

15.35km

With the lads to the lake.

Biking 33:23 [3]

13.6km

Back home from the lake.

Thursday Aug 31 #

Core/strength 36:15 [3]

Running warm up/down 9:44 [2] 1.11 km (8:46 / km)
shoes: Mudclaw 300 2017

Orienteering 47:08 [4] 6.07 km (7:46 / km) +424m 5:45 / km
ahr:177 max:197 shoes: Mudclaw 300 2017

Coledale Finale

A tough course with plenty of running, only a few mistakes and running strongly most of the time. Never mind was good fun.

Running warm up/down 5:48 [2] 1.01 km (5:45 / km)
shoes: Mudclaw 300 2017

Wednesday Aug 30 #

Running 1:04:18 [4] 10.77 km (5:58 / km) +595m 4:41 / km
ahr:169 max:191 shoes: Mudclaw 300 2017

Longer run with Ali. Good efforts on the hills, felt ok all the way round until the last 200m.

Tuesday Aug 29 #

Running warm up/down 14:48 [1] 2.19 km (6:45 / km) +26m 6:23 / km
shoes: Nike Zoom Streak 5

Running intervals 17:03 [5] 4.37 km (3:54 / km) +36m 3:45 / km
shoes: Nike Zoom Streak 5

5 * 800 with Alastair

Felt sooo good on the first two then bonked a bit

Running warm up/down 5:07 [1] 0.89 km (5:45 / km)
shoes: Nike Zoom Streak 5

Monday Aug 28 #

Core/strength 30:00 [3]

Core with Rosie

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