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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alice R

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Running7 3:56:19 25.98(9:06) 41.81(5:39) 446
  Orienteering3 3:12:50 15.09(12:47) 24.29(7:56) 226
  Strength and Conditioning2 50:00
  Climbing1 40:00
  Drills1 30:00 1.55(19:19) 2.5(12:00)
  Total9 9:09:09 42.63 68.6 672
  [1-5]9 8:59:09

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MoTuWeThFrSaSu

Sunday Oct 23, 2016 #

10 AM

Running warm up/down 9:25 [2] 1.63 km (5:47 / km)

Orienteering race 1:02:35 [4] 8.79 km (7:07 / km) +77m 6:49 / km

SHIs relays 2nd leg
Better than yesterday but still very scrappy. Lots of analysis to be done from the weekend

Running warm up/down 11:56 [2] 1.9 km (6:17 / km)

Saturday Oct 22, 2016 #

10 AM

Running warm up/down 11:22 [2] 2.03 km (5:36 / km)

Orienteering race 1:34:15 [4] 11.42 km (8:15 / km) +74m 8:00 / km

SHIs W20
Had a shocker of a run, running well but not orienteering. The 10min error on the penultimate control sort of shows what it was like for the rest of it. Pretty much on my own in the forest for the whole thing too.

Running warm up/down 10:23 [2] 1.62 km (6:25 / km) +11m 6:12 / km

Friday Oct 21, 2016 #

7 AM

Running warm up/down 4:57 [2] 1.08 km (4:35 / km)

Drills 30:00 [1] 2.5 km (12:00 / km)

Skipped some plyo because of racing this weekend

Running warm up/down 5:44 [2] 0.99 km (5:47 / km) +38m 4:52 / km

Thursday Oct 20, 2016 #

4 PM

Running 43:30 [2] 7.74 km (5:37 / km) +74m 5:22 / km

Up porter with 11 20-20s in the middle, feeling pretty tired
6 PM

Climbing 40:00 [1]

Bouldering with the dental society, don't think I'm going to be able to move my arms tomorrow

Wednesday Oct 19, 2016 #

7 AM

Running warm up/down 7:10 [2] 1.24 km (5:47 / km)

To gym then to dental school

Strength and Conditioning 10:00 [0]

Baseline testing: vertical jump, standing long jump, Y test, 60 jump test
4 PM

Running warm up/down 31:26 [2] 5.69 km (5:31 / km) +91m 5:07 / km

Run to Eccy woods with Winona

Orienteering 36:00 [3] 4.08 km (8:49 / km) +75m 8:05 / km

Trains in Eccy woods, first time properly orienteering here. Had to have very strong plan as otherwise it all looked the same, better by the end.

Running warm up/down 32:11 [2] 5.77 km (5:35 / km) +114m 5:05 / km

Run home

Tuesday Oct 18, 2016 #

6 PM

Running warm up/down 13:57 [2] 2.6 km (5:22 / km)

Running intervals 37:20 [5] 6.92 km (5:24 / km) +42m 5:14 / km

10min tempo,(3min)
6 x 2min (1min), (2min before sprints)
6 x 20s (40s)
Took the tempo at a sensible pace so could actually push hard on the 2mins, filed a bit slippy to sprint flat out on the 20s reps.

Running warm up/down 16:58 [2] 2.6 km (6:32 / km) +76m 5:42 / km

Monday Oct 17, 2016 #

5 PM

Strength and Conditioning 40:00 [2]

SHUOC circuits

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