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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Daniel Spencer

In the 7 days ending Dec 10:

activity # timemileskm+m
  Orienteering3 4:04:57 12.61(19:25) 20.3(12:04) 852
  Running4 3:12:29 21.53(8:56) 34.65(5:33) 457
  Rolling/Stretching 3 30:00
  S+C3 30:00
  Drills1 10:00 0.68(14:38) 1.1(9:05)
  Total5 8:27:26 34.83 56.05 1309
  [1-5]5 7:57:26

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MoTuWeThFrSaSu

Sunday Dec 10 #

Orienteering 29:03 [3] 3.0 km (9:41 / km) +60m 8:48 / km
shoes: Mudclaw 300 2017

Nice blast out with Joe, doing some solid nav sans compass

Orienteering 55:54 [1] 3.0 km (18:38 / km) +53m 17:07 / km
shoes: Mudclaw 300 2017

Slow one doing fun activities.

Note

This weekend has been a bit of a training failure but nm it was good fun, the week was always planned to be easy. Just ticking off the days to the holidays and some proper rest now :) Need to keep on the S+C and core to stay unbroken

Saturday Dec 9 #

Running 10:00 [3] 1.9 km (5:16 / km)
shoes: Mudclaw 300 2017

Orienteering 51:00 [3] 4.95 km (10:18 / km) +221m 8:25 / km
shoes: Mudclaw 300 2017

Orienteering 19:00 [3] 1.09 km (17:26 / km)
shoes: Mudclaw 300 2017

Orienteering 40:00 [3] 2.97 km (13:28 / km)
shoes: Mudclaw 300 2017

Thursday Dec 7 #

Running 11:00 [3] 1.9 km (5:47 / km)
shoes: Mudclaw 300 2017

Drills 10:00 [3] 1.1 km (9:05 / km)
shoes: Mudclaw 300 2017

With a wild sunley

Orienteering 50:00 [3] 5.29 km (9:27 / km) +518m 6:21 / km
shoes: Mudclaw 300 2017

One long mental breakdown.

Running 14:32 [3] 2.79 km (5:13 / km)
shoes: Mudclaw 300 2017

S+C 10:00 [1]

Rolling/Stretching 10:00 [0]

Wednesday Dec 6 #

Running 1:06:09 [3] 12.65 km (5:14 / km) +321m 4:38 / km
shoes: Mudclaw 300 2017

Dreadful.

S+C 10:00 [1]

Rolling/Stretching 10:00 [0]

Tuesday Dec 5 #

Running 10:00 [3] 1.65 km (6:04 / km) +16m 5:47 / km
shoes: Nike Zoom Streak 5

WU.
.

Running 23:00 [3] 3.48 km (6:37 / km) +27m 6:22 / km
shoes: Mudclaw 300 2017

Running with Rosie on her speed session.
.

Running 10:00 [3] 1.43 km (7:00 / km) +5m 6:52 / km
shoes: Nike Zoom Streak 5

WD
.

Running 47:48 [3] 8.85 km (5:24 / km) +88m 5:09 / km
shoes: Nike Zoom Streak 5

Cruisey one with the boyos round town
.

S+C 10:00 [1]

Rolling/Stretching 10:00 [0]

Monday Dec 4 #

Note
(rest day)

Very tired and easy week :)

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