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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rosie Spencer

In the 7 days ending Nov 12:

activity # timemileskm+m
  Orienteering3 3:03:02 10.22(17:55) 16.44(11:08)
  Running1 30:00 3.11(9:39) 5.0(6:00)
  Warm up/down1 7:13 0.64(11:17) 1.03(7:00)
  Total4 3:40:15 13.96(15:46) 22.47(9:48)

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Sunday Nov 12 #

Orienteering 1:03:45 [3] 6.88 km (9:16 / km)

Copeland chase, doing the 60 min score so slightly over but went all the way out to the longer controls because i wanted to get a good run out of it. Fair bit of climb as well. First lady on my course, should maybe have been doing the two hour but after this week i didn't want to risk it. Felt fine however, so will be glad to get back to normal training next week.

Saturday Nov 11 #

Orienteering 1:13:23 [2] 4.2 km (17:28 / km)

Walking round the courses, talk o with caitlin then just walking a zig zag one, she was saving herself for tomorrow and i just felt rubbish cuz of cramps again :/

Thursday Nov 9 #

Orienteering 45:54 [3] 5.36 km (8:34 / km)

Just jogging round the course but enjoyed it although my navigation was questionable for what should be a simple course. Enjoyed it tho and felt way better than i had all week

Warm up/down 7:13 [2] 1.03 km (7:00 / km)

Warm down, chatting with niamh

Wednesday Nov 8 #

Running 30:00 [3] 5.0 km (6:00 / km)

what an awful time. Oh well, i was doing this more to just try and get out and run, after 3k the stomach cramps set in and i died the last 2k, running w mum. Still not 100%

Tuesday Nov 7 #


Supposed to be doing speed but still feel bad doing exercise, had the day off school yesterday cuz i was sick

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