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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Daniel Spencer

In the 7 days ending Nov 19:

activity # timemileskm+m
  Running5 4:06:01 28.42(8:39) 45.73(5:23) 1251
  Orienteering2 1:17:27 8.28(9:21) 13.33(5:49) 262
  Rolling/Stretching 5 50:00
  S+C5 50:00
  Core/strength 2 45:00
  Biking1 30:00
  Drills1 10:00 0.4(25:09) 0.64(15:38)
  Total7 8:28:28 37.1 59.7 1513
  [1-5]7 7:38:28

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MoTuWeThFrSaSu

Sunday Nov 19 #

Orienteering race 37:18 [4] 6.89 km (5:25 / km) +89m 5:05 / km
shoes: Mudclaw 300 2017

British schools

Running 6:40 [3] 0.95 km (7:01 / km)
shoes: Mudclaw 300 2017

WU

Running 24:28 [3] 5.01 km (4:53 / km) +57m 4:37 / km
shoes: Mudclaw 300 2017

Extended cool down and head clear.

Saturday Nov 18 #

Running 44:27 [3] 9.38 km (4:44 / km) +207m 4:16 / km
shoes: Mudclaw 300 2017

Prebrek Setters.

S+C 10:00 [3]

Rolling/Stretching 10:00 [0]

Friday Nov 17 #

Core/strength 25:00 [3]

S+C 10:00 [2]

Thursday Nov 16 #

Running 13:00 [3] 2.4 km (5:25 / km) +14m 5:16 / km
shoes: Mudclaw 300 2017

WU

Drills 10:00 [3] 0.64 km (15:38 / km)
shoes: Mudclaw 300 2017

Orienteering 40:09 [4] 6.44 km (6:14 / km) +173m 5:30 / km
ahr:175 max:194 shoes: Mudclaw 300 2017

Lots of learning generated.

Running 8:06 [3] 1.24 km (6:32 / km) +14m 6:11 / km
shoes: Mudclaw 300 2017

CD + Rosie

S+C 10:00 [3]

Rolling/Stretching 10:00 [0]

Wednesday Nov 15 #

Running 1:36:34 [3] 17.34 km (5:34 / km) +666m 4:40 / km
ahr:153 max:190 shoes: Mudclaw 300 2017

Long one with the Hudd. Good chat and taking it easy in the middle section, bit slippy and muddy on the top, cheeky stop in the visitor center toilets on the way back. Joe was with us for the first couple of kms as well then somehow made it back in the dark.

S+C 10:00 [1]

Rolling/Stretching 10:00 [0]

Tuesday Nov 14 #

Running 12:25 [3] 2.39 km (5:12 / km) +65m 4:34 / km
shoes: Mudclaw 300 2017

WU 2 Hay

Running 28:24 [5] 4.64 km (6:07 / km) +226m 4:55 / km
shoes: Mudclaw 300 2017

Hill Reps Reps Reps

Tough today in the rain, felt like I could really push on the 3rd 4th and 5th rep, strong on all. Good session in crap weather.

Running 11:57 [3] 2.38 km (5:01 / km) +2m 5:00 / km
shoes: Mudclaw 300 2017

WD Home

Rolling/Stretching 10:00 [0]

Monday Nov 13 #

Biking 30:00 [3]

Cheeky spin out on the bike, nice on the legs.

Core/strength 20:00 [3]

Circuits style exercises with core focus.

S+C 10:00 [2]

General maintenance stuff as well as some exercises for the knee.

Rolling/Stretching 10:00 [0]

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