Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alice R

In the 7 days ending Feb 16, 2014:

activity

time

miles

Running

3:20:58

18.69

(10:45)

30.08

(6:41)

211

Orienteering

1:47:45

7.59

(14:12)

12.21

(8:49)

458

35c

Canoeing

40:00

Strength and Conditioning

25:00

Stretching

20:00

Total

6:33:43

26.28

42.29

669

35c

1:30

0:00

» now

Sunday Feb 16, 2014 #

11 AM

Running warm up/down 13:53 [2] 1.57 km (8:51 / km) +58m 7:28 / km

warm up and drills before CSC qualifier at Guisecliff

Orienteering race (CSC qualifier Guisecliff) 30:05 [4] *** 4.34 km (6:56 / km) +100m 6:13 / km
12c

Short green course, which was really nice speed training. Bit shaky on first 3 controls but settled into it and was feeling fast through the last few.

12 PM

Orienteering (trains at Guisecliff) 31:11 [3] *** 3.46 km (9:01 / km) +193m 7:03 / km
11c

Did a trains exercise with some guys from CLOK after the race at Guisecliff on the blue course. Ran the 1st 7 hard as a train and then jogged round some of the controls on the moor on my own because I was the only one who hadn't visited them.

Running warm up/down 13:13 [2] 2.39 km (5:32 / km)

Run back from where I finished orienteering on moor as a cool down. All down hill so quite quick for a cool down.

Saturday Feb 15, 2014 #

10 AM

Running warm up/down (training in Guisborough ) 21:40 [2] 2.78 km (7:48 / km) +112m 6:29 / km

warm up jog and drills to start of training course in Guisborough woods jenny planned for me.

Orienteering (training in Guisborough ) 46:29 [4] *** 4.41 km (10:32 / km) +165m 8:53 / km
12c

Felt much better today than last week. Ran faster and was much less hesitant. Speed suffered due to terrain in woods under Highcliff. Much more confident with position of control 12 this time.

Running warm up/down (training in Guisborough ) 19:12 [2] 3.03 km (6:20 / km) +13m 6:12 / km

jog back down from woods to home, slightly different route to last week.

Thursday Feb 13, 2014 #

5 PM

Running (track threshold) 48:15 [4] 7.16 km (6:44 / km)

Threshold session at the track tonight in the rain and wind :)
1600m on 26s per 100m (hard to keep to time due to wind in back straight but compensated on the other parts),
6 x 40s (roughly 200m) sprints with 80s rest,
1600m on 26s per 100m (but ran faster and finished 15s ahead so will probably move onto 25s next time when the wind isn't as bad)
warm up, drills and cool down.

Wednesday Feb 12, 2014 #

2 PM

Strength and Conditioning 25:00 [2]

Stretching 20:00 [1]

Tuesday Feb 11, 2014 #

3 PM

Running (recovery) 33:51 [1] 4.5 km (7:31 / km) +28m 7:18 / km

Recovery run with school running group up to train station and back.

Monday Feb 10, 2014 #

3 PM

Canoeing 40:00 [1]

First time solo canoeing so just practising different techniques as the water was flat, bit too much flow though.

6 PM

Running intervals (track) 50:54 [4] 8.65 km (5:53 / km)

300m track parlauf session. 3 x 10mins of 300m sprints and 100m jog recoveries while our partner ran their 300m. Ran with Tim and managed 5 x 300m in the 2 sets where I started 1st and 4.5 reps in 2nd set. 3mins rest between sets and I ran between 63-65s for each 300m. 2 laps warm up, drills and 2 laps cool down included.

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