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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rosie Spencer

In the 7 days ending Dec 3:

activity # timemileskm+m
  Running4 1:28:15 10.05(8:47) 16.18(5:27) 70
  Cross Training 1 1:00:00
  Orienteering1 50:20 2.81(17:55) 4.52(11:08)
  Strength & Conditioning1 25:00
  Warm up/down2 18:43 1.72(10:52) 2.77(6:45)
  Total6 4:02:18 14.58 23.47 70

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MoTuWeThFrSaSu

Sunday Dec 3 #

Running 32:16 [3] 6.0 km (5:23 / km) +70m 5:05 / km

felt pretty shocking on this, my stomach was so bad after 3k.

Warm up/down 8:00 [2] 1.0 km (8:00 / km)

jogging and stretching to cool down

Friday Dec 1 #

Running 24:48 [3] 4.28 km (5:48 / km)

Thursday Nov 30 #

Orienteering 50:20 [3] 4.52 km (11:08 / km)

Lovely orienteering at Hogs Earth, was going quite slowly but trying to run. Pulled my heel (not sure how but it happens sometimes) going to 12, so walked a bit on that, and got stuck in a bog from 13-14 as well – gotta love night o

Wednesday Nov 29 #

Running 13:41 [3] 3.0 km (4:34 / km)

So angry that we didn't have any time to warm up! They started the race ten minutes earlier than they were supposed to, so went from being freezing to having to run. Didn't want to get injured, so we set off fairly slowly, and ended up doing that most of the way round, with me talking to my friend trying to keep her going as she has an injury.

Strength & Conditioning 25:00 [3]

Tuesday Nov 28 #

Warm up/down 6:49 [3] 1.17 km (5:50 / km)

Running intervals 17:30 [4] 2.9 km (6:02 / km)

4 × 30s with 15s rest, then a minutes rest after the fifth. Did four sets of these (so 20 × 30s)

Warm up/down 3:54 [2] 0.6 km (6:30 / km)

Monday Nov 27 #

Cross Training 1:00:00 [3]

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