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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alice R

In the 7 days ending Sep 15:

activity # timemileskm+m
  Running6 3:07:45 18.21(10:19) 29.31(6:24) 472
  Orienteering4 1:30:45 9.15(9:55) 14.72(6:10) 226
  Strength and Conditioning2 1:05:00
  Total8 5:43:30 27.36 44.03 698

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Sunday Sep 15 #

12 PM

Running warm up/down 16:30 [2] 2.61 km (6:19 / km) +80m 5:29 / km

Orienteering 40:51 [5] 5.06 km (8:04 / km) +161m 6:58 / km

British middle champs
Really enjoyed the course, a couple of mistakes not knowing position along ridge after climbing but felt like I was pushing more than I have recently in races, 9th

Saturday Sep 14 #

11 AM

Running warm up/down 15:30 [2] 2.41 km (6:26 / km)

Orienteering 14:54 [4] 3.11 km (4:47 / km)

British sprint champs quali
Please with this, nav quite easy and maybe pushed harder than necessary but I never feel confident enough about qualifying to ease off (4th)
3 PM

Running warm up/down 13:00 [2] 2.12 km (6:08 / km)

Orienteering 15:00 [5] 2.95 km (5:05 / km) +28m 4:51 / km

British sprints A final WRE
More technical than in the morning and a few poor routes. ~30s miss on one control but happy enough after the lack of really any sprint specific training recently. 10th

Friday Sep 13 #

4 PM

Running 34:19 [2] 5.55 km (6:11 / km) +122m 5:34 / km

Little catch up jog with Anna :)

Wednesday Sep 11 #

1 PM

Strength and Conditioning 20:00 [2]

6 PM

Running warm up/down 30:00 [2] 4.83 km (6:13 / km) +58m 5:52 / km

Running intervals 17:00 [5] 2.02 km (8:25 / km)

10 x 200m circuits mimicking sprint orienteering with steps / sharp corners, started every 1:30 and took ~55s

Orienteering 20:00 [3] 3.6 km (5:33 / km) +37m 5:17 / km

Some map memory courses with Tenty

Tuesday Sep 10 #

6 PM

Running 1:01:26 [2] 9.77 km (6:17 / km) +212m 5:40 / km

Easy standard rivelin with Tenty

Monday Sep 9 #

5 PM

Strength and Conditioning 45:00 [2]

Pilates, still very tired / sore from the weekend so this was all I felt up to

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