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

Training Log Archive: Rosie Spencer

In the 7 days ending Dec 10, 2017:

activity # timemileskm+m
  Orienteering3 3:21:46 8.69(23:14) 13.98(14:26) 261
  Cross Training 1 1:00:00
  Warm up/down3 32:35 2.97(10:58) 4.78(6:49)
  Strength & Conditioning1 32:00
  Running1 23:00 2.16(10:38) 3.48(6:37)
  Total6 5:49:21 13.82 22.24 261

«»
1:50
0:00
» now
MoTuWeThFrSaSu

Sunday Dec 10, 2017 #

Orienteering 21:23 [3] 2.0 km (10:42 / km)

Actually had to run this, wasn't warmed up and needed the toilet, but in a pair with louis (who took us straight all the way round - through the pond maybe wasn't the best lol)

Saturday Dec 9, 2017 #

Warm up/down 3:19 [3] 0.56 km (5:55 / km)

Orienteering 40:29 [3] 3.16 km (12:49 / km)

Jog around a very easy course, but used it for distance estimation as it was supposed to be

Orienteering 35:50 [2] 1.32 km (27:09 / km)

Talk o with carys, we jogged and walked it, as carys was trying to do it without her compass which was a bit confusing. did another of these after lunch, but ended up walking round in a train, so not logging

Orienteering 30:39 [3] 2.5 km (12:16 / km)

Semi- competitive seeded chasing start, absolutely wrecked my keg within 100m of the start by kicking a branch, really hurt lol. Then went round the rest of the course at the same pace as jess e, we weren't really with each other cuz we had different gaffles but we did admire the snow and run in together (ly jess x)

Thursday Dec 7, 2017 #

Warm up/down 9:16 [3] 1.14 km (8:08 / km)

Orienteering 1:13:25 [3] 5.0 km (14:41 / km) +261m 11:39 / km

so tired, the woods were quite slippy and tough underfoot but not too bad, and a bit technical so i like them, but i hate the open fell bit. super steep slopes and knee high bracken while also being really slippy, fell over soooo many times and was such slow going

Wednesday Dec 6, 2017 #

Strength & Conditioning 32:00 [4]

First bit lower body strength because i get very sore quads after runs, and need to strengthen my knees. After 13 mins of that, had a two min rest then did upper body

Tuesday Dec 5, 2017 #

Warm up/down 10:00 [3] 1.65 km (6:04 / km)

Running 23:00 [4] 3.48 km (6:37 / km)

5 lots of 2 minutes, 1 minute rest, 30s, 1 minute rest. Did it with dan, absolutely knackered by the end, but what great bro. Thanks :)

Warm up/down 10:00 [2] 1.43 km (7:00 / km)

Jogged out and back home a bit to warm down

Monday Dec 4, 2017 #

Cross Training 1:00:00 [3]

« Earlier | Later »