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

Training Log Archive: Daniel Spencer

In the 7 days ending Mar 31:

activity # timemileskm+mload
  Running7 4:08:33 28.45(8:44) 45.79(5:26) 556160.3
  S+C2 2:00:0060.0
  3 1:59:04 13.06(9:07) 21.02(5:40) 666142.4
  Total9 8:07:37 41.51 66.81 1221362.7

«»
1:44
0:00
» now
MoTuWeThFrSaSu

Sunday Mar 31 #

10 AM

Running 11:11 [1] 2.03 km (5:31 / km) +46m 4:57 / km
ahr:71 max:71 shoes: Inov8 Oroc 280

32:11 intensity: (17 @2) + (44 @3) + (31:10 @4) 5.71 km (5:38 / km) +276m 4:32 / km
ahr:183 max:193 shoes: Inov8 Oroc 280

Saturday Mar 30 #

1 PM

Running 18:13 intensity: (1:19 @1) + (7:15 @2) + (9:39 @3) 2.35 km (7:46 / km) +186m 5:33 / km
ahr:148 max:167 shoes: Inov8 Oroc 280

1:04:02 intensity: (30 @1) + (43 @2) + (3:49 @3) + (58:02 @4) + (58 @5) 9.94 km (6:27 / km) +367m 5:26 / km
ahr:183 max:195 shoes: Inov8 Oroc 280

Running 8:33 intensity: (30 @1) + (3:11 @2) + (4:52 @3) 1.53 km (5:36 / km) +14m 5:21 / km
ahr:149 max:163 shoes: Inov8 Oroc 280

Friday Mar 29 #

Note
(rest day)

Thursday Mar 28 #

S+C 1:00:00 [2]

Keeping impact a bit easier but got everything done
3 PM

Running 10:31 intensity: (4:12 @1) + (6:06 @2) + (13 @3) 2.05 km (5:08 / km) +28m 4:48 / km
ahr:125 max:151 shoes: NB MT620V2 TRAIL

22:51 intensity: (1:02 @1) + (1:04 @2) + (3:35 @3) + (17:10 @4) 5.37 km (4:15 / km) +23m 4:10 / km
ahr:171 max:184 shoes: NB MT620V2 TRAIL

Peds Sprintervals

Well planned and good fun in a big group. Weather was sweet

Running 10:47 intensity: (29 @1) + (3:29 @2) + (6:49 @3) 2.15 km (5:00 / km)
ahr:151 max:166 shoes: NB MT620V2 TRAIL

Wednesday Mar 27 #

Running 1:30:00 intensity: (20:00 @2) + (1:05:00 @3) + (5:00 @4) 17.08 km (5:16 / km) +228m 4:56 / km
shoes: NB MT620V2 TRAIL

Long run with Ali and Thomas. Ali dropped out after 30 minutes so me and Thomas just chatted shit for the rest of the run. 80 minutes of fun then 10 of bonk

Tuesday Mar 26 #

5 PM

Running 16:07 intensity: (8:25 @1) + (4:59 @2) + (2:43 @3) 3.33 km (4:50 / km) +2m 4:49 / km
ahr:117 max:156 shoes: Nike Zoom Streak 6

To Intervals

Running 41:34 intensity: (4:55 @1) + (9:30 @2) + (7:48 @3) + (17:43 @4) + (1:38 @5) 7.69 km (5:24 / km)
ahr:164 max:197 shoes: Nike Zoom Streak 6

2 * 1200m
2* 1000m
~Interlude~
1* 800m
4* 200m

Tough session but got it mostly all done. Not at max for all apart from 200s legs weren't feeling it and wanted to pace to finish session.

Running 9:45 intensity: (27 @1) + (9:18 @2) 1.5 km (6:29 / km)
ahr:141 max:147 shoes: Nike Zoom Streak 6

Back from intervals

Monday Mar 25 #

4 PM

Running 15:55 intensity: (2:32 @1) + (12:24 @2) + (59 @3) 3.14 km (5:04 / km) +19m 4:55 / km
ahr:137 max:155 shoes: NB MT620V2 TRAIL

Easy to gym
5 PM

S+C 1:00:00 [2]

Normal session, trying reasonably hard as feeling ok even after weekend
6 PM

Running 15:57 intensity: (43 @1) + (12:35 @2) + (2:39 @3) 2.93 km (5:27 / km) +33m 5:09 / km
ahr:144 max:156 shoes: NB MT620V2 TRAIL

Back from gym - sore

« Earlier | Later »