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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rosie Spencer

In the 7 days ending Nov 26:

activity # timemileskm+m
  Orienteering2 4:44:42 11.62(24:30) 18.7(15:13)
  Cross Training 1 1:00:00
  Warm up/down3 50:58 2.13 3.42
  Running2 39:04 4.16(9:23) 6.7(5:50)
  Strength & Conditioning1 28:00
  Total6 7:42:44 17.91 28.82

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MoTuWeThFrSaSu

Sunday Nov 26 #

Warm up/down 10:00 [3] 0.5 km (20:00 / km)

Warm up/down 8:00 [3] 0.5 km (16:00 / km)

Orienteering 36:19 [3] 2.51 km (14:28 / km)

Really interesting "slopes" map with only contours. Made me realise how much i rely on other features, but also how much i use contours

Orienteering 23:56 [2] 1.68 km (14:15 / km)

Control pick

Orienteering 15:34 [2] 0.9 km (17:18 / km)

Didn't feel great by this point, really tired and legs knackered, so just walked round the first part of loops

Saturday Nov 25 #

Warm up/down 9:34 [2] 0.5 km (19:08 / km)

Orienteering 19:38 [3] 1.32 km (14:52 / km)

Visualisation at dalepark

Orienteering 41:58 [3] 2.33 km (18:01 / km)

Attack points and route choice with jess

Orienteering 39:26 [3] 2.88 km (13:42 / km)

Route choice training course, individual

Warm up/down 8:00 [2] 0.5 km (16:00 / km)

Orienteering 26:36 [2] 1.48 km (17:58 / km)

Relocation with jess

Orienteering 29:54 [3] 1.7 km (17:35 / km)

Simplification with jess

Orienteering 34:57 [3] 2.17 km (16:06 / km)

Trains, "racing" against jess while two other people put out controls, we weren't sure about the placing of some of them tho

Orienteering (Hawkshead Night Sprint) 16:24 [3] 1.73 km (9:29 / km)

Was pretty tired from earlier, and managed to smack my head on a tree branch :/

Friday Nov 24 #

Running 31:00 [3] 5.2 km (5:58 / km)

Easy jog with mum, just up and around town, taking it easy because my legs were really sore, and mum

Wednesday Nov 22 #

Strength & Conditioning 28:00 [4]

Tuesday Nov 21 #

Warm up/down 9:21 [2] 1.42 km (6:35 / km)

Running 8:04 [4] 1.5 km (5:23 / km)

Working on simple speed here. 30s sprint, rest 15s and repeat X10 (although i did end up having a minutes break between the fifth and sixth one). Was up for doing a couple more but on a time limit

Warm up/down (0.93) 6:03 [2]

Monday Nov 20 #

Cross Training (moky) 1:00:00 [3]

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