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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alice R

In the 7 days ending Feb 19, 2017:

activity # timemileskm+m
  Orienteering6 3:30:39 17.46(12:04) 28.1(7:30) 259
  Running10 3:11:40 21.45(8:56) 34.52(5:33) 384
  Strength and Conditioning3 1:52:00
  Drills1 30:00 1.15(26:06) 1.85(16:13)
  Total12 9:04:19 40.06 64.47 643

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MoTuWeThFrSaSu

Sunday Feb 19, 2017 #

11 AM

Running warm up/down 8:02 [2] 1.57 km (5:07 / km)

Orienteering 17:40 [4] 3.15 km (5:37 / km)

Sprint 1 bearings not very clean in the first forest section but better for the bit of urban at the end

Running warm up/down 6:36 [2] 1.08 km (6:07 / km)

1 PM

Running warm up/down 7:19 [2] 1.31 km (5:35 / km)

Orienteering 15:50 [4] 3.3 km (4:48 / km)

Sprint 2 mainly urban with some quarry. Reasonably steady through this but too tired to push much

Running warm up/down 7:49 [2] 1.42 km (5:30 / km)

Saturday Feb 18, 2017 #

11 AM

Running warm up/down 10:15 [2] 1.95 km (5:15 / km)

Orienteering 33:46 [4] 4.23 km (7:59 / km)

Relay practice on lossie

Running warm up/down 6:06 [2] 1.1 km (5:33 / km)

6 PM

Running warm up/down 7:36 [2] 1.45 km (5:14 / km) +18m 4:56 / km

Orienteering 1:18:41 [3] 7.91 km (9:57 / km) +120m 9:15 / km

Scottish night champs ok/good between 2-1, the rest is better not mentioned.

Running warm up/down 7:20 [2] 1.22 km (6:01 / km) +8m 5:49 / km

Friday Feb 17, 2017 #

7 AM

Running warm up/down 8:13 [2] 1.53 km (5:22 / km)

Drills 30:00 [2] 1.85 km (16:13 / km)

Running warm up/down 5:53 [2] 1.0 km (5:53 / km) +37m 4:58 / km

Thursday Feb 16, 2017 #

6 PM

Running warm up/down 3:31 [2] 0.65 km (5:25 / km) +13m 4:55 / km

Orienteering 39:23 [3] 5.23 km (7:32 / km) +91m 6:56 / km

Redmires night O
Much better orienteering than recently, good fun

Running warm up/down 6:11 [2] 1.14 km (5:25 / km) +28m 4:50 / km

Wednesday Feb 15, 2017 #

7 AM

Running warm up/down 10:46 [2] 1.75 km (6:09 / km) +40m 5:31 / km

Wu/wd

Strength and Conditioning 40:00 [2]

Si's session
11 AM

Running 22:19 [2] 4.02 km (5:33 / km) +100m 4:56 / km

To physio with kim and back
3 PM

Running warm up/down 8:30 [2] 1.62 km (5:15 / km)

Orienteering 25:19 [2] 4.28 km (5:55 / km) +48m 5:36 / km

Very easy pace sprintervals around the city centre. Legs pretty tired but good to look at a sprint map again.

Running warm up/down 10:17 [2] 1.66 km (6:12 / km) +66m 5:10 / km

Tuesday Feb 14, 2017 #

6 PM

Running warm up/down 13:10 [2] 2.28 km (5:46 / km) +68m 5:02 / km

Running intervals 28:30 [5] 5.54 km (5:09 / km)

Intervals 2 sets of 8 x 1min (30s) with 5 min between sets. Running with Kim which made me push hard. At the field near the top of crookes to avoid the mud at endcliffe.

Running warm up/down 13:17 [2] 2.23 km (5:57 / km) +6m 5:53 / km

Downhill cool down made a change

Monday Feb 13, 2017 #

12 PM

Strength and Conditioning 30:00 [1]

Pilates
5 PM

Strength and Conditioning 42:00 [2]

Shuoc circuits

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