Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alice R

In the 7 days ending Apr 2, 2017:

activity	#	time	miles		km		+m
Running	6	3:41:35	25.1	(8:50)	40.4	(5:29)	634
Strength and Conditioning	3	1:35:00
Orienteering	1	21:17	2.61	(8:09)	4.2	(5:04)	47
Total	8	5:37:52	27.71		44.6		681

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Sunday Apr 2, 2017 #

3 PM

Running warm up/down 10:30 [2] 1.94 km (5:25 / km) +31m 5:01 / km

Orienteering tempo 21:17 [4] 4.2 km (5:04 / km) +47m 4:48 / km

Sprintervals with Pippa around Park Hill. Good fun and running well apart from a few dodgy routes / visualisation errors in the last loop.

Running warm up/down 10:13 [2] 1.77 km (5:46 / km) +29m 5:20 / km

Saturday Apr 1, 2017 #

2 PM

Strength and Conditioning 15:00 [2]

5 PM

Running 28:53 [2] 5.59 km (5:10 / km) +42m 4:59 / km

20-20s up porter, good essay break

Running intervals 10:00 [4] 2.03 km (4:56 / km) +39m 4:30 / km

Thursday Mar 30, 2017 #

6 PM

Running 40:54 [2] 7.57 km (5:24 / km) +116m 5:01 / km

With Winona into porter

Wednesday Mar 29, 2017 #

7 AM

Running warm up/down 8:16 [2] 1.38 km (5:59 / km) +38m 5:16 / km

Strength and Conditioning 40:00 [2]

2 PM

Running 54:27 [2] 9.71 km (5:36 / km) +213m 5:03 / km

Standard rivelin with Ellen

Tuesday Mar 28, 2017 #

6 PM

Running warm up/down 12:51 [2] 2.27 km (5:40 / km)

Running intervals 30:00 [5] 5.47 km (5:29 / km) +52m 5:14 / km

SHUOC intervals 4,4,3,3,2,2,1,1min with (1min) between same length reps and (2min) between the rest.
Feeling sluggish on first rep but much better after that. Finally back at endcliffe and not too much mud!

Running warm up/down 15:31 [2] 2.67 km (5:49 / km) +74m 5:06 / km

Monday Mar 27, 2017 #

5 PM

Strength and Conditioning 40:00 [1]

Circuits but a lot of exercises swapped for rolling and stretching

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