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

Training Log: Daniel Spencer

In the last 7 days:

activity # timemileskm+m
  Orienteering3 4:04:57 12.61(19:25) 20.3(12:04) 852
  Running3 1:25:22 10.67(8:00) 17.17(4:58) 41
  S+C3 30:00
  Rolling/Stretching 3 30:00
  Core/strength 1 20:00
  Drills1 10:00 0.68(14:38) 1.1(9:05)
  Total5 7:00:19 23.97 38.57 893
  [1-5]5 6:30:19
«
2:00
0:00
ThFrSaSuMoTuWe

Tuesday Dec 12 #

Running 13:03 [3] 2.44 km (5:21 / km) +20m 5:08 / km
shoes: Nike Zoom Streak 5

Running 26:00 [5] 6.39 km (4:04 / km) +21m 4:00 / km
shoes: Nike Zoom Streak 5

5 * 4 minutes with 1:30 rest. Feeling good for most of this but definitely harder with the hill on the even reps, pace was ok even with the usual dog walker dodging.

Running 10:47 [2] 1.75 km (6:10 / km)
shoes: Nike Zoom Streak 5

S+C 10:00 [1]

Rolling/Stretching 10:00 [0]

Monday Dec 11 #

Core/strength 20:00 [3]

S+C 10:00 [1]

Rolling/Stretching 10:00 [0]

Sunday Dec 10 #

Orienteering 29:03 [3] 3.0 km (9:41 / km) +60m 8:48 / km
shoes: Mudclaw 300 2017

Nice blast out with Joe, doing some solid nav sans compass

Orienteering 55:54 [1] 3.0 km (18:38 / km) +53m 17:07 / km
shoes: Mudclaw 300 2017

Slow one doing fun activities.

Note

This weekend has been a bit of a training failure but nm it was good fun, the week was always planned to be easy. Just ticking off the days to the holidays and some proper rest now :) Need to keep on the S+C and core to stay unbroken

Saturday Dec 9 #

Running 10:00 [3] 1.9 km (5:16 / km)
shoes: Mudclaw 300 2017

Orienteering 51:00 [3] 4.95 km (10:18 / km) +221m 8:25 / km
shoes: Mudclaw 300 2017

Orienteering 19:00 [3] 1.09 km (17:26 / km)
shoes: Mudclaw 300 2017

Orienteering 40:00 [3] 2.97 km (13:28 / km)
shoes: Mudclaw 300 2017

Thursday Dec 7 #

Running 11:00 [3] 1.9 km (5:47 / km)
shoes: Mudclaw 300 2017

Drills 10:00 [3] 1.1 km (9:05 / km)
shoes: Mudclaw 300 2017

With a wild sunley

Orienteering 50:00 [3] 5.29 km (9:27 / km) +518m 6:21 / km
shoes: Mudclaw 300 2017

One long mental breakdown.

Running 14:32 [3] 2.79 km (5:13 / km)
shoes: Mudclaw 300 2017

S+C 10:00 [1]

Rolling/Stretching 10:00 [0]

« Earlier

Recent Comments

2+ days ago
arm muscle 2  
more...

Next Up

Reports

Search Log



Recent Weeks:

Week
Ending
Training hours by intensity
0123456789
10
Dec 17
Dec 10
Dec 3
Nov 26
Nov 19

Week
Ending
Training hours by activity
0123456789
10
Dec 17
Dec 10
Dec 3
Nov 26
Nov 19

Week
Ending
Training kilometers by activity
0102030405060708090
100
Dec 17
Dec 10
Dec 3
Nov 26
Nov 19

all weeks | months | years | as calendar