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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Daniel Spencer

In the 7 days ending Sep 10, 2017:

activity # timemileskm+m
  Running3 2:26:07 18.98(7:42) 30.55(4:47) 361
  Biking1 1:47:22
  Orienteering2 1:00:04 7.99(7:31) 12.86(4:40) 95
  Core/strength 1 45:00
  Total6 5:58:33 26.97 43.41 456

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MoTuWeThFrSaSu

Sunday Sep 10, 2017 #

Orienteering race 33:55 [4] *** 7.27 km (4:40 / km) +95m 4:23 / km
shoes: Mudclaw 300 2017

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Peter Palmer Relay - Leg 1

An ok run, was much faster than everyone else just couldn't get into the southern area - distinct tree in forest - and kept making mistakes and getting caught. Got away towards the end then kept about a minute lead. Did the job even if not brilliantly, our team won overall by over 10 minutes, so still the best juniors in GB.

Orienteering warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Mudclaw 300 2017

Saturday Sep 9, 2017 #

Note
(rest day)

Sheffield open day.
Wandering round Sheffield, Jonny Malley is famous and features in the prospectus.

Friday Sep 8, 2017 #

Running 41:24 [4] 10.06 km (4:07 / km) +110m 3:54 / km
ahr:165 max:183 shoes: Nike Zoom Streak 5

Road tempo, was supposed to take 40 minutes and would have hit that time if it wasn't for critical plumbing issues that decided they needed to be resolved half way round the run. Mostly good after that until the plumbing started to go again at the end of the run. Felt quite easy for the pace and the hr reflects that.

Thursday Sep 7, 2017 #

Core/strength 45:00 [3]

Orienteering 21:09 [3] 4.59 km (4:36 / km)
shoes: Nike Zoom Streak 5

Wettest event I've probably ever run. Literally soaked straight out of the car, had to not warm up because I didn't want to freeze to death. Loads of stupid mistakes, not in the zone and not running well. Ah well, at least I did it. Not many positives but then 99% of orienteering races are nothing like this. Just shows that warming up makes a big difference.

Wednesday Sep 6, 2017 #

Running 57:57 [3] 11.69 km (4:57 / km) +251m 4:29 / km
ahr:158 max:176 shoes: Mudclaw 300 2017

The Hay + Setmurthy with Alastair.

Tuesday Sep 5, 2017 #

Running warm up/down 17:50 [2] 2.4 km (7:26 / km)
shoes: Nike Zoom Streak 5

Running 17:50 [5] 4.35 km (4:06 / km)
shoes: Nike Zoom Streak 5

5 * 800 [60]
On the greenway with Ali. Felt ok and got the session done.

Running warm up/down 11:06 [2] 2.05 km (5:25 / km)
shoes: Nike Zoom Streak 5

Monday Sep 4, 2017 #

Biking 45:15 [3]

15km to Alastairs
Max speed 69.2kmh down Higham

Biking 35:40 [3]

10km
Fetching Ben

Biking 26:27 [3]

10km
To Isel then home.

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