Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Daniel Spencer

In the 7 days ending Mar 24:

activity # timemileskm+mload
  Running7 4:41:54 31.6(8:55) 50.85(5:33) 560169.2
  S+C1 1:00:0030.0
  2 39:30 4.94(8:00) 7.95(4:58) 12968.7
  Total8 6:21:24 36.54 58.8 689267.9

«»
1:30
0:00
» now
MoTuWeThFrSaSu

Sunday Mar 24 #

12 PM

Running 19:15 intensity: (7:35 @1) + (7:48 @2) + (3:52 @3) 2.09 km (9:13 / km) +105m 7:22 / km
ahr:135 max:169 shoes: Icebug spirit 6

25:25 intensity: (7 @1) + (1:01 @2) + (11 @3) + (8:32 @4) + (15:34 @5) 4.45 km (5:42 / km) +104m 5:07 / km
ahr:191 max:203 shoes: Icebug spirit 6

Hampsfell Middle Selection

Picked up the map, 1 simple although stopped 3m away and sh*t myself before turning round and seeing it. Into the forest a bit more cautiously but then pushing on, nearly a mistake at 3 by jumping over the ledge which the control was on. From then on pretty much full gas and can't really remember it that well. Pleased as even at max effort was in control. Had identified 12 as tricky, slowed down took a bearing and spiked it :) Then some f****** w***** decided that he needed to punch the last control and hunch over so I couldn't punch even with SI Air, had to go back and lost about 6 seconds there. Still it's a decent race when you can complain about that as time loss.

Running 14:42 intensity: (3:06 @2) + (8:52 @3) + (2:44 @4) 2.38 km (6:11 / km) +54m 5:33 / km
ahr:160 max:180 shoes: Icebug spirit 6

Running 6:09 intensity: (10 @1) + (2:44 @2) + (3:15 @3) 1.03 km (5:58 / km)
ahr:149 max:158 shoes: Icebug spirit 6

Saturday Mar 23 #

3 PM

Running 4:47 intensity: (38 @1) + (56 @2) + (2:39 @3) + (34 @4) 0.83 km (5:47 / km)
ahr:155 max:176 shoes: Inov8 X-Talon 225

Running 10:58 intensity: (3:20 @1) + (3:01 @2) + (3:56 @3) + (41 @4) 1.0 km (11:01 / km)
ahr:143 max:179

14:05 intensity: (11 @2) + (11 @3) + (1:59 @4) + (11:44 @5) 3.49 km (4:02 / km) +25m 3:54 / km
ahr:195 max:205 shoes: Inov8 X-Talon 225

Lancaster Selection Sprint

Decent race but not feeling all that fast, also the underpass put me off after I'd gone through as thought i'd be dq'd but still tried to keep pushing to the finish. Overall pretty pleased with sprint technique, only a few small wobbles.

Running 4:57 intensity: (12 @1) + (3:57 @2) + (48 @3) 0.6 km (8:12 / km)
ahr:145 max:162 shoes: Inov8 X-Talon 225

Friday Mar 22 #

Note
(rest day)

Thursday Mar 21 #

5 PM

Running 1:01:34 intensity: (4:49 @1) + (44:51 @2) + (11:54 @3) 11.95 km (5:09 / km) +137m 4:52 / km
ahr:143 max:169 shoes: NB MT620V2 TRAIL

Easy crags and meadows with Ali

Wednesday Mar 20 #

2 PM

Running 1:30:00 intensity: (4:02 @1) + (49:45 @2) + (35:50 @3) + (23 @4) 16.97 km (5:18 / km) +263m 4:55 / km
ahr:148 max:173 shoes: NB MT620V2 TRAIL

Nice long run loop through Braids, felt bad for the first half an hour because has eaten too much then bad in the last half an hour because had eaten too little, oops, with Alex B all the way

Tuesday Mar 19 #

5 PM

Running 17:24 intensity: (2:10 @1) + (9:18 @2) + (5:51 @3) + (5 @4) 3.51 km (4:57 / km) +2m 4:56 / km
ahr:145 max:173 shoes: Nike Zoom Streak 6

Running 7:23 intensity: (7 @1) + (6 @2) + (5 @3) + (5:41 @4) + (1:24 @5) 2.25 km (3:17 / km)
ahr:188 max:197 shoes: Nike Zoom Streak 6

Meadows Tempo with target 3:20s

Running 9:38 intensity: (17 @1) + (3:57 @2) + (1:07 @3) + (4:12 @4) + (5 @5) 1.52 km (6:19 / km)
ahr:162 max:194 shoes: Nike Zoom Streak 6

3 * 400 [2] shifting a bit slowly but ok, cut short for taper

Running 7:33 intensity: (17 @1) + (6:04 @2) + (1:12 @3) 1.31 km (5:46 / km)
ahr:146 max:154 shoes: Nike Zoom Streak 6

Monday Mar 18 #

4 PM

Running 15:40 intensity: (1:53 @1) + (13:19 @2) + (28 @3) 3.16 km (4:58 / km)
ahr:139 max:154 shoes: Puma Speed 500 Ignite

5 PM

S+C 1:00:00 [2]

Decent session, feeling ok and did all the exercises but not too many of the last set as ruined me last time.
6 PM

Running 11:54 intensity: (57 @1) + (3:11 @2) + (7:46 @3) 2.25 km (5:17 / km)
ahr:150 max:164 shoes: Puma Speed 500 Ignite

« Earlier | Later »