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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Daniel Spencer

In the 7 days ending Nov 12:

activity # timemileskm+m
  Orienteering3 3:43:16 19.65(11:22) 31.62(7:04) 1386
  Running5 3:13:59 21.79(8:54) 35.07(5:32) 791
  Rolling/Stretching 7 1:30:00
  S+C6 1:00:00
  Core/strength 1 30:00
  Biking1 30:00
  Drills1 10:00
  Total7 10:37:15 41.44 66.69 2177
  [1-5]7 9:22:15

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MoTuWeThFrSaSu

Sunday Nov 12 #

Running 8:14 [3] 0.64 km (12:52 / km) +41m 9:45 / km
shoes: Mudclaw 300 2017

Orienteering 1:52:57 [4] 16.62 km (6:48 / km) +918m 5:20 / km
shoes: Mudclaw 300 2017

Copeland Chase

This is the first time I've been able to run this and really enjoyed it. Super cold day but lovely in the sun. Planned a route beforehand and just tried to keep going, some lovely contouring and ridge running and a lot of stuff in the marshes. Felt good all the way and was running most of this apart from a few big climbs. Brilliant views and a dusting of frost/snow on the higher parts of the fells, running in a new section of the area to me so that was good as well. Just amazing.

Running 2:24 [1] 0.41 km (5:51 / km)

S+C 10:00 [1]

Rolling/Stretching 20:00 [0]

Saturday Nov 11 #

Running 5:00 [2] 0.78 km (6:25 / km)
shoes: Mudclaw 300 2017

Orienteering 29:36 [3] 3.27 km (9:03 / km) +100m 7:51 / km
shoes: Mudclaw 300 2017

Talk O with Ben G.

Orienteering 29:54 [3] 3.05 km (9:48 / km) +111m 8:18 / km
shoes: Mudclaw 300 2017

Contact exercise with Ben G

Orienteering 7:33 [3] 1.33 km (5:41 / km) +24m 5:12 / km
shoes: Mudclaw 300 2017

Head to Head vs Ben G. Destroyed him Adam and Joe

Orienteering 14:16 [3] 1.88 km (7:35 / km) +80m 6:15 / km
shoes: Mudclaw 300 2017

Collecting from the green section, very nice :)

Running 10:04 [3] 1.49 km (6:45 / km) +22m 6:17 / km
shoes: Mudclaw 300 2017

Rolling/Stretching 10:00 [0]

Friday Nov 10 #

S+C 10:00 [1]

Rolling/Stretching 15:00 [3]

Note
(rest day)

Thursday Nov 9 #

Running 11:00 [3] 2.0 km (5:30 / km)
shoes: Mudclaw 300 2017

WU

Drills 10:00 [1]

Orienteering 29:00 [3] 5.47 km (5:18 / km) +153m 4:39 / km
shoes: Mudclaw 300 2017

WCOC Caer Mote

Felt quite good running but the nav was poor. Kept being 10m off and just wobbling all over the spot. Still plenty more events to practice :)

Running 10:00 [3] 1.4 km (7:09 / km) +7m 6:58 / km
shoes: Mudclaw 300 2017

WD with a Breeze and a Hudd

Rolling/Stretching 10:00 [0]

S+C 10:00 [1]

Wednesday Nov 8 #

Running 1:36:08 [4] 18.69 km (5:09 / km) +415m 4:38 / km
shoes: Mudclaw 300 2017

Laps of the murthy.
Real struggle today and was hungry from about 50 minutes in and thought I had lost my keys as well. Bit grim but found some more energy in the last couple of kms and was putting in a decent pace through town even though I felt dead. Knee doing little complaining today which is the biggest session of the week k wise.

S+C 10:00 [1]

Rolling/Stretching 10:00 [0]

Tuesday Nov 7 #

Running 12:12 [3] 2.4 km (5:05 / km) +68m 4:27 / km
shoes: Mudclaw 300 2017

WU to the Hay

Running 26:49 [3] 4.86 km (5:31 / km) +236m 4:26 / km
shoes: Mudclaw 300 2017

Hill reps up the Hay.
Keeping on the soft stuff for the knee. Times a bit slower than last week but not too surprised, have a bit of a cold and could feel the lungs working pretty hard.

Running 12:08 [3] 2.4 km (5:03 / km) +2m 5:02 / km
shoes: Mudclaw 300 2017

WD Home

S+C 10:00 [1]

Knee Stuff

Rolling/Stretching 10:00 [0]

Monday Nov 6 #

Biking 30:00 [2]

Easy bike out to test the knee. Sore at first then better when warmed up. Lycra the way to go, so cold out. Need to remember to either warm up on the bike or on grass before a session.

Core/strength 30:00 [3]

Normal core stuff with a few new exercises thrown in. Keeping the impact nice and low and made sure not to do anything to upset the knee.

S+C 10:00 [1]

Physio exercises for the knee came through when I was doing core. Feels soooo positive to have something to do rather than just saying my knee is sore.

Rolling/Stretching 15:00 [0]

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