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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Daniel Spencer

In the 7 days ending Dec 3, 2017:

activity # timemileskm+m
  Running5 4:04:02 25.84(9:27) 41.59(5:52) 770
  Orienteering3 2:58:47 11.46(15:36) 18.45(9:41) 681
  Rolling/Stretching 6 1:00:00
  S+C5 50:00
  Bike1 30:00
  Core/strength 1 20:00
  Drills1 10:00 0.19(53:39) 0.3(33:20) 7
  Total7 9:52:49 37.49 60.34 1458
  [1-5]7 8:52:49

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MoTuWeThFrSaSu

Sunday Dec 3, 2017 #

Running 18:07 [3] 2.46 km (7:22 / km) +42m 6:47 / km
shoes: Mudclaw 300 2017

Orienteering 42:47 [3] 5.09 km (8:24 / km) +117m 7:32 / km
shoes: Mudclaw 300 2017

Running 27:40 [3] 4.81 km (5:45 / km) +114m 5:09 / km
shoes: Mudclaw 300 2017

Rolling/Stretching 10:00 [0]

S+C 10:00 [1]

Saturday Dec 2, 2017 #

Running 14:35 [3] 1.03 km (14:10 / km)
shoes: Mudclaw 300 2017

Orienteering 32:00 [3] 2.7 km (11:51 / km) +56m 10:44 / km
shoes: Mudclaw 300 2017

Orienteering 27:33 [3] 1.9 km (14:30 / km) +56m 12:38 / km
shoes: Mudclaw 300 2017

Running 19:08 [3] 2.12 km (9:02 / km)
shoes: Mudclaw 300 2017

Orienteering 21:12 [3] 2.21 km (9:36 / km) +65m 8:22 / km
shoes: Mudclaw 300 2017

Orienteering 22:37 [3] 2.06 km (10:59 / km) +116m 8:34 / km
shoes: Mudclaw 300 2017

Friday Dec 1, 2017 #

Note
(rest day)

Travellllling

S+C 10:00 [1]

Rolling/Stretching 10:00 [0]

Thursday Nov 30, 2017 #

Running 10:00 [3] 1.5 km (6:40 / km) +50m 5:43 / km
shoes: Mudclaw 300 2017

Drills 10:00 [3] 0.3 km (33:20 / km) +7m 29:51 / km
shoes: Mudclaw 300 2017

Orienteering 32:38 [3] 4.49 km (7:16 / km) +271m 5:35 / km
shoes: Mudclaw 300 2017

100% spikeage but never trying to beast it.

Running 10:00 [3] 1.24 km (8:04 / km) +32m 7:09 / km
shoes: Mudclaw 300 2017

Rolling/Stretching 10:00 [0]

Wednesday Nov 29, 2017 #

Running 1:35:05 [3] 18.08 km (5:16 / km) +483m 4:38 / km

Long one out with Zac, my torch was dead so stuck to the tracks after trying the forest for 500m and ending up an a different place to expected :), bad for the first half then nice in the second.

S+C 10:00 [1]

Rolling/Stretching 10:00 [0]

Tuesday Nov 28, 2017 #

Running 12:41 [3] 2.44 km (5:12 / km) +18m 5:01 / km
shoes: Nike Zoom Streak 5

Running 27:30 [3] 6.33 km (4:21 / km) +18m 4:17 / km
shoes: Nike Zoom Streak 5

5 * 4 minutes with 1:30 rest. Not maximal efforts just maintaining a decent pace.

Running 9:16 [3] 1.58 km (5:52 / km) +13m 5:38 / km
shoes: Nike Zoom Streak 5

S+C 10:00 [1]

Rolling/Stretching 10:00 [0]

Monday Nov 27, 2017 #

Bike 30:00 [3]

Core/strength 20:00 [3]

S+C 10:00 [2]

Rolling/Stretching 10:00 [0]

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