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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lizzie.S

In the 7 days ending Mar 23:

activity # timemileskm+m
  orienteering2 50:20 4.68(10:45) 7.53(6:41)
  Running4 47:47 5.31(9:00) 8.55(5:35)
  Pilates1 40:00
  Cross training1 15:25 3.11(4:58) 5.0(3:05)
  circuits1 10:40
  Total6 2:44:12 13.1 21.08

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Saturday Mar 23 #

orienteering race (Lancaster Urban Sprint) 15:38 [4] 3.33 km (4:42 / km)

Selection race
Was pretty pleased with this. Looking at win splits i actually lost more time than expected from running straight past an underpass i had to go back for, and a bit of a dogey route choice to #4. Apart from that my planning ahead seemed to go well.

Running warm up/down 7:04 [3] 1.21 km (5:50 / km)

Thursday Mar 21 #

Running 8:30 [3] 2.0 km (4:15 / km)

Forth Valley Schools cross country-5th
Not sure the distance or time but quite a short course with a little hill near the end

Wednesday Mar 20 #

Cross training (Spin bike) 5:00 [3] 2.0 km (2:30 / km)

Cross training (Rowing) 5 [3] 1.0 km (5 / km)

Cross training (Treadmill) 10:20 [3] 2.0 km (5:10 / km)

Tuesday Mar 19 #

Running warm up/down 6:16 [3] 1.0 km (6:16 / km)

Running intervals 10:00 intensity: (5:00 @3) + (5:00 @4) 1.95 km (5:08 / km)

10 mins of 1 min fast 1 min slow

Running warm up/down 3:57 [3] 0.69 km (5:43 / km)

Monday Mar 18 #

Pilates 40:00 [2]

circuits 10:40 [3]

1 lap tonight, 40 seconds per station (16 stations)

Sunday Mar 17 #

Running warm up/down 6:00 [3] 1.0 km (6:00 / km)

orienteering (CSC Scottish heat) 34:42 [3] 4.2 km (8:16 / km)

Junior woman (short green)
Navigation was all okay until a bit of a wobble at number nine when I went a bit too far to the right. Was quite slow going due to the tussocky snowy grass, making the run in v slippy. Used Rachel’s distance as my garmin wasn’t charged.

Running warm up/down 6:00 [3] 0.7 km (8:34 / km)

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