Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alice R

In the 7 days ending Jan 29, 2017:

activity	#	time	miles		km		+m
Running	6	5:26:12	37.33	(8:44)	60.07	(5:26)	827
Strength and Conditioning	3	1:42:00
Orienteering	1	1:12:00	4.97	(14:29)	8.0	(9:00)	200
Cycling	1	20:00
Stretching	1	10:00
Total	10	8:50:12	42.3		68.07		1027
[1-5]	10	8:40:12

1:49

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Sunday Jan 29, 2017 #

11 AM

Running warm up/down 12:58 [2] 2.19 km (5:55 / km) +70m 5:06 / km

Orienteering 1:12:00 [3] 8.0 km (9:00 / km) +200m 8:00 / km

Didn't start Garmin until halfway through so guess at distance. DVO event at shining cliff short brown. Some bigger mistakes than I've been making recently but a good head to head section with Paul in the middle before losing all motivation in the shocking brambles at the end. Lots to work on. Never orienteering very well around exams anyway.

Running warm up/down 6:23 [2] 1.12 km (5:42 / km)

Saturday Jan 28, 2017 #

11 AM

Running 11:31 [2] 2.17 km (5:18 / km)

Running intervals 10:00 [4] 2.04 km (4:54 / km) +48m 4:23 / km

20/20s up to forge dam

Running 1:08:25 [2] 12.33 km (5:33 / km) +271m 5:00 / km

Then up to the top of porter, around lady cannings and back.

Friday Jan 27, 2017 #

10 AM

Running 28:00 [4] 6.0 km (4:40 / km)

Physiological testing at Hallam (guessed distance)
Different test to at Crewe so can't compare directly but pleased with how it went.
first one lactate: 3min (1min) speed increasing each minute but not going to max, completed 16km/hour pretty easily and stopped there.
Second test: was VO2max with speed increasing every minute, got 35s into 18km/hour so running for 8:35.

6 PM

Cycling 20:00 [2]

Easy spin recovery with Ellen followed by rolling

Stretching 10:00 [0]

Thursday Jan 26, 2017 #

5 PM

Running 46:40 [2] 8.73 km (5:21 / km) +112m 5:01 / km

Easy out along to fulwood and back through porter with Ellen Q. Post exam

Wednesday Jan 25, 2017 #

12 PM

Strength and Conditioning 30:00 [1]

More Pilates

3 PM

Running 1:19:14 [2] 14.02 km (5:39 / km) +266m 5:10 / km

Nice run with aislinn out to rivelin dams

Tuesday Jan 24, 2017 #

6 PM

Running warm up/down 13:41 [2] 2.64 km (5:11 / km)

Running intervals 33:00 [5] 6.26 km (5:16 / km)

4 x (4min, 30s, 30s) with 30s rest within sets and 3min between sets
Similar to a few weeks ago but with an extra minute on the long reps. Enjoyed it once we got going.

Running warm up/down 16:20 [2] 2.57 km (6:21 / km) +60m 5:41 / km

Monday Jan 23, 2017 #

12 PM

Strength and Conditioning 30:00 [1]

Pilates

5 PM

Strength and Conditioning 42:00 [2]

Shuoccircuits

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