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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rosie Spencer

In the 7 days ending Nov 19, 2017:

activity # timemileskm+m
  Orienteering2 1:33:09 7.2(12:56) 11.59(8:02) 80
  Running2 1:01:00 6.51(9:22) 10.48(5:49)
  Cross Training 1 1:00:00
  Warm up/down2 30:41 2.39(12:52) 3.84(7:59)
  Cycling1 23:00
  Total6 4:27:50 16.1 25.91 80

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Sunday Nov 19, 2017 #

Orienteering 35:44 [4] 4.79 km (7:28 / km) +80m 6:53 / km

Such a scrappy race. Bad route choice to 1, confused by the amount of remarkable ditches not marked to numbers 2 and 3, ran up, down, up and down a hill to 4 (which could have been avoided with compass). Couldn't find 5, thought it was little bit tll close to the path, but again with lots of ditches. After that was fine but slow, going steady to take compass bearings and pushing when i could, but my legs didn't feel good. Anyways. Well done to everyone who competed!

Saturday Nov 18, 2017 #

Cycling 23:00 [3]

Just a quick 7k cycle before onto the minibus this morning

Thursday Nov 16, 2017 #

Warm up/down 6:00 [2] 0.5 km (12:00 / km)

Orienteering 57:25 [3] 6.8 km (8:27 / km)

Warm up/down 8:00 [2] 1.2 km (6:40 / km)

Cool down with dan

Wednesday Nov 15, 2017 #

Running 49:00 [3] 7.9 km (6:12 / km)

Running with mum, just chatting, i split off to do an extra loop and occasionally ran back to meet mum

Tuesday Nov 14, 2017 #

Warm up/down 13:41 [2] 1.64 km (8:21 / km)

Running 12:00 [4] 2.58 km (4:39 / km)

Another cooper test, bit better, still feel like i could run faster but legs felt good, stomach holding me back

Warm up/down 3:00 [2] 0.5 km (6:00 / km)

Monday Nov 13, 2017 #

Cross Training 1:00:00 [3]

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