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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alice R

In the 7 days ending Aug 24, 2014:

activity # timemileskm+m
  Orienteering7 7:31:19 25.9(17:26) 41.68(10:50) 531116c
  Running6 1:33:57 9.38(10:01) 15.09(6:14) 112
  Total9 9:05:16 35.28(15:27) 56.77(9:36) 643116c

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Sunday Aug 24, 2014 #

11 AM

Orienteering race (middle race) 40:01 [4] *** 4.62 km (8:40 / km) +28m 8:24 / km
13c

felt stronger than yesterday, but lost a lot of time on a couple of longer legs and on no 1.

Saturday Aug 23, 2014 #

11 AM

Running warm up/down 5:56 [2] 0.59 km (10:03 / km)

jog and drills

Orienteering race (Long race) 1:19:02 [3] *** 8.01 km (9:52 / km) +102m 9:17 / km
16c

Found 1:15 tough and had a few mistakes but enjoyed it out there

Friday Aug 22, 2014 #

10 AM

Running warm up/down 6:21 [2] 0.8 km (7:56 / km)

warm up and drills

Orienteering (Rolocation ) 1:25:18 [2] *** 7.94 km (10:45 / km) +94m 10:09 / km
20c

relocation exercise with Helen

Thursday Aug 21, 2014 #

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

Wednesday Aug 20, 2014 #

10 AM

Running warm up/down 5:46 [2] 0.45 km (12:49 / km)

Orienteering (Flaten) 1:11:43 [2] *** 7.19 km (9:58 / km) +120m 9:12 / km
21c

2 loops
4 PM

Running race (3km time trial) 12:52 [5] 3.0 km (4:17 / km)

3km time trial: Pushing hard but new I still had lots of training to get through and a bit tired from training in the morning, about 1min of pb.
6 PM

Orienteering race (Sprint) 25:05 [3] *** 3.82 km (6:34 / km) +63m 6:04 / km
19c

Sprint race in Stockholme

Tuesday Aug 19, 2014 #

7 PM

Orienteering 47:21 [1] 3.3 km (14:21 / km) +55m 13:15 / km

First time in Swedish terrain and control hanging

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