Training Log Archive: Alice R

In the 1 days ending Aug 21, 2014:

activity

time

miles

Orienteering

1:42:49

4.23

(24:20)

6.8

(15:07)

27c

Running

1:03:02

6.37

(9:54)

10.25

(6:09)

112

Total

2:45:51

10.59

(15:39)

17.05

(9:44)

181

27c

2:45

0:00

11 AM

Running warm up/down 4:36 [2] 0.44 km (10:27 / km)

Orienteering (control pick 1) 34:33 [2] *** 2.37 km (14:35 / km) +25m 13:51 / km
12c

Orienteering (line) 18:31 [1] 1.05 km (17:38 / km)

Orienteering (control pick 2) 33:36 [2] *** 2.36 km (14:14 / km) +30m 13:23 / km
15c

Orienteering (line 2) 16:09 [1] 1.02 km (15:50 / km) +14m 14:49 / km

6 PM

Running warm up/down 14:00 [3] 2.39 km (5:51 / km)

warm up and drills

Running intervals (Full Value Session) 22:30 [4] 3.56 km (6:19 / km) +91m 5:36 / km

3 x 3min reps with 1.5min recovery (partly jogged)
10mins continuous hard up easy down hills, each about 40-50s and did 8 I think.

Running tempo (Full Value Session) 11:33 [4] 2.24 km (5:09 / km) +21m 4:56 / km

Tempo run around lit track

Running warm up/down (Full Value Session) 10:23 [1] 1.62 km (6:25 / km)

cool down