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Training Log Archive: Daniel Spencer

In the 7 days ending Sep 17:

activity # timemileskm+m
  Running4 2:58:07 21.99(8:06) 35.39(5:02) 307
  Orienteering2 2:30:56 15.66(9:38) 25.2(5:59) 656
  Total5 5:29:03 37.65(8:44) 60.59(5:26) 963

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MoTuWeThFrSaSu

Sunday Sep 17 #

Orienteering 1:30:34 [3] 11.0 km (8:14 / km) +619m 6:26 / km
shoes: Mudclaw 300 2017

Long o at the start of the triple. Very brackeny

Orienteering 24:50 [3] 5.34 km (4:39 / km) +33m 4:31 / km
shoes: Nike Zoom Streak 5

The middle urban course 2/3

Orienteering 10:43 [3] 2.31 km (4:38 / km) +4m 4:36 / km
shoes: Nike Zoom Streak 5

Sprint 3/3

Saturday Sep 16 #

Running 17:03 [3] 3.12 km (5:28 / km)
shoes: Nike Zoom Streak 5

Running race 16:48 [5] 5.0 km (3:22 / km) +28m 3:16 / km
ahr:185 max:206 shoes: Nike Zoom Streak 5

Workington Parkrun - new pb

Set off quickly and just tried to hold onto the pace, after the first 500m was running solo which wasn't great. Quite a lot of up and down and a couple of steepish descents on wiggly path. Really hard work but worth doing.

Running 25:02 [3] 4.12 km (6:05 / km)
shoes: Nike Zoom Streak 5

Thursday Sep 14 #

Running warm up/down 13:39 [3] 2.48 km (5:30 / km)
shoes: Nike Zoom Streak 5

Stats off my watch: 3.48km 13:39 minutes +9573m of climb. A little bit of research tells me this is higher than Everest :) and would be 16s/km

Orienteering 13:55 [3] 3.59 km (3:53 / km)
shoes: Nike Zoom Streak 5

I hate the workington mandem.

Orienteering 10:54 [3] 2.96 km (3:41 / km)

Wednesday Sep 13 #

Running 58:06 [3] 11.55 km (5:02 / km) +251m 4:32 / km
shoes: Mudclaw 300 2017

The Hay and Setmurthy. With Ali for the first half then he ran home and I went back. Lovely weather which is weird cos its been bad all day. The mist in the top of the woods was stunning with the sun on it. Feel 100% better after this run.

Tuesday Sep 12 #

Running warm up/down 16:53 [2] 2.4 km (7:02 / km)
shoes: Nike Zoom Streak 5

Running intervals 17:10 [5] 4.35 km (3:57 / km) +28m 3:49 / km
shoes: Nike Zoom Streak 5

Intervals with Ali, felt poor mentally and was struggling a bit. Still did ok times...

Running warm up/down 13:26 [2] 2.37 km (5:40 / km)
shoes: Nike Zoom Streak 5

Monday Sep 11 #

Note
(rest day)

Feel terrible.

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