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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alice R

In the 7 days ending Oct 2, 2016:

activity # timemileskm+m
  Orienteering4 2:21:29 11.82(11:58) 19.02(7:26) 363
  Running5 2:02:48 12.95(9:29) 20.84(5:54) 198
  Strength and Conditioning1 40:00
  Total6 5:04:17 24.77 39.86 561

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Sunday Oct 2, 2016 #

10 AM

Running warm up/down 12:11 [2] 2.15 km (5:40 / km)

Orienteering race 1:13:51 [4] 8.26 km (8:56 / km) +222m 7:53 / km

JEC Long 21st W20
Had the aim of running at the speed I can navigate at and it worked much better than yesterday. Still not technically solid but fewer big errors. Annoyed at messing up a few in the green but still happy with my run.

Saturday Oct 1, 2016 #

12 PM

Running warm up/down 12:36 [2] 1.99 km (6:20 / km) +46m 5:41 / km

Orienteering race 42:02 [4] 5.78 km (7:16 / km) +122m 6:35 / km

JEC Relay 3rd leg
Very rushed / not processing all info on map in first section as running faster than I could navigate. That set the tone for the whole race really but a few good bits in there too.

Running warm up/down 7:30 [2] 1.1 km (6:49 / km) +20m 6:15 / km

Friday Sep 30, 2016 #

5 PM

Running warm up/down 9:33 [2] 1.78 km (5:22 / km)

Orienteering race 15:15 [5] 3.0 km (5:05 / km)

JEC Sprint W20 19th Stirling Uni
Found the scale in the early forest section hard to get used to and didn't plan long leg in advance. Chose sort of the right outs for this but v hesitant. Felt strong round the last loop though.

Running warm up/down 11:09 [2] 1.61 km (6:56 / km) +4m 6:50 / km

Wednesday Sep 28, 2016 #

3 PM

Running 14:59 [2] 2.79 km (5:22 / km) +26m 5:08 / km

Orienteering 10:21 [3] 1.98 km (5:14 / km) +19m 4:59 / km

Steady around one of the giag courses

Running warm up/down 6:03 [2] 1.04 km (5:49 / km) +39m 4:54 / km

Tuesday Sep 27, 2016 #

6 PM

Running warm up/down 17:40 [2] 3.3 km (5:21 / km)

Running intervals 15:00 [4] 2.4 km (6:15 / km)

SHUOC intervals, fun relay for the first session.
Lots of rest between roughly 1min reps (ran 7)

Running warm up/down 16:07 [2] 2.68 km (6:01 / km) +63m 5:23 / km

Monday Sep 26, 2016 #

5 PM

Strength and Conditioning 40:00 [2]

SHUOC circuits, straight from uni so no time for wu/wd jog

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