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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alice R

In the 7 days ending Mar 12, 2017:

activity # timemileskm+m
  Running9 3:24:29 22.09(9:15) 35.55(5:45) 551
  Orienteering5 2:26:16 15.08(9:42) 24.27(6:02) 177
  Strength and Conditioning3 1:52:00
  Total10 7:42:45 37.17 59.82 728

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MoTuWeThFrSaSu

Sunday Mar 12, 2017 #

12 PM

Running warm up/down 19:55 [2] 3.24 km (6:09 / km) +82m 5:27 / km

Orienteering 28:17 [4] 4.07 km (6:57 / km) +56m 6:30 / km

CSC W green
Nice little middle style course at lord stones, couple of errors but starting to feel the racing is coming together.

Running warm up/down 10:01 [2] 1.67 km (6:00 / km) +7m 5:52 / km

Saturday Mar 11, 2017 #

12 PM

Running warm up/down 22:05 [2] 3.94 km (5:36 / km)

Various WU/ WD

Orienteering 15:33 [4] 3.09 km (5:02 / km)

Men's elite final from British sprints at York uni

Orienteering 15:36 [4] 3.14 km (4:58 / km)

Parts of men's elite quali and other bits not
In the hospital

Friday Mar 10, 2017 #

5 PM

Running warm up/down 12:00 [2] 2.17 km (5:32 / km)

Orienteering 31:50 [4] 6.62 km (4:49 / km)

Sprintervals with Aidan around Coulby, some tricky bits with artificial Barriers

Thursday Mar 9, 2017 #

4 PM

Running 48:44 [2] 8.33 km (5:51 / km) +241m 5:07 / km

Easy run with Anna, amazing weather

Wednesday Mar 8, 2017 #

7 AM

Running warm up/down 10:15 [2] 1.82 km (5:38 / km) +44m 5:01 / km

Strength and Conditioning 40:00 [2]

4 PM

Running warm up/down 6:30 [2] 1.02 km (6:22 / km) +30m 5:33 / km

Orienteering 40:00 [4] 4.85 km (8:15 / km) +121m 7:20 / km

Trains at Limb Valley, good fun and nice to do midweek training in the daylight for a change

Tuesday Mar 7, 2017 #

5 PM

Running warm up/down 11:27 [2] 2.24 km (5:07 / km) +32m 4:46 / km

Orienteering 15:00 [1] 2.5 km (6:00 / km)

Showing Ellen the ropes of orienteering before BUCS, sprint O around the edge
6 PM

Running warm up/down 13:03 [2] 2.33 km (5:36 / km) +62m 4:57 / km

Running intervals 34:00 [5] 5.92 km (5:45 / km) +23m 5:38 / km

3 sets of 30s, 30s, 3min, 30s, 30s (30s) and 3 mins between sets. Final set of 30s, 2min, 30s to finish off.
Hard but felt good.

Running warm up/down 8:45 [2] 1.46 km (6:00 / km)

Monday Mar 6, 2017 #

12 PM

Strength and Conditioning 30:00 [1]

Pilates
5 PM

Running warm up/down 7:44 [1] 1.41 km (5:29 / km) +30m 4:57 / km

Strength and Conditioning 42:00 [2]

Circuits

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