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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rosie Spencer

In the 7 days ending Sep 3:

activity # timemileskm+m
  Orienteering3 4:18:45 12.74(20:19) 20.5(12:37) 795
  Running2 1:14:39 5.52(13:31) 8.89(8:24) 450
  Strength & Conditioning1 29:30
  Warm up/down1 20:00 0.93(21:27) 1.5(13:20)
  Total6 6:22:54 19.19 30.89 1245

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MoTuWeThFrSaSu

Sunday Sep 3 #

Orienteering (Great Cockup Galoppen) 1:01:49 [3] 7.0 km (8:50 / km) +305m 7:15 / km

Felt very tired, and by the end of it had two blisters from countouring - not such a good run

Saturday Sep 2 #

Orienteering (Training) 2:00:00 [2] 7.5 km (16:00 / km)

Roughly that time, didn't feel amazing as i have a cold at the moment (which was also why i didn't do anything yesterday, bc i felt rubbish)

Thursday Aug 31 #

Orienteering (wcoc coledale event) 1:16:56 [3] 6.0 km (12:49 / km) +490m 9:06 / km

Felt pretty tired running round, especially due to very little navigation needed

Wednesday Aug 30 #

Running 59:39 [4] 6.39 km (9:20 / km) +450m 6:54 / km

450m of climb with two wainwrights. Felt pretty good although lots of the climb came in two blocks, so struggled to run up these.

Tuesday Aug 29 #

Running (Speed work) 15:00 [5] 2.5 km (6:00 / km)

5 × 2 minutes - tired after doing just 4 mins, and v slow, but that's reason to work on my speed (this distance doesn't include my warm up/down whoops)

Warm up/down 20:00 [2] 1.5 km (13:20 / km)

Did a 1k warm up, then some drills, and a 500m warm down after.

Monday Aug 28 #

Strength & Conditioning 29:30 [4]

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