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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alice R

In the 7 days ending Jun 26, 2016:

activity # timemileskm+m
  Orienteering4 2:32:01 8.82(17:14) 14.2(10:42) 244
  Running6 2:21:04 13.74(10:16) 22.11(6:23) 303
  Cycling1 1:03:56
  Strength and Conditioning3 45:00
  Drills1 10:00
  Total10 6:52:01 22.56 36.31 547

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MoTuWeThFrSaSu

Sunday Jun 26, 2016 #

11 AM

Running warm up/down 10:44 [2] 1.58 km (6:48 / km) +106m 5:05 / km

Orienteering intervals 59:53 [4] 5.19 km (11:32 / km) +183m 9:49 / km

O intervals with Aidan at Wass. Pretty good technically apart from overshooting one or two controls. Getting used to bigger contours and slopes

Running warm up/down 18:15 [2] 3.37 km (5:25 / km) +11m 5:20 / km

Saturday Jun 25, 2016 #

5 PM

Running 29:36 [2] 5.41 km (5:28 / km) +90m 5:03 / km

Easy round the horseshoe with dad and Aidan

Drills 10:00 [1]

Just a few drills afterwards
6 PM

Strength and Conditioning 15:00 [2]

Core circuit in the garden with mum

Friday Jun 24, 2016 #

6 PM

Running warm up/down 11:55 [2] 1.9 km (6:16 / km) +60m 5:25 / km

Running hills 31:31 [5] 3.51 km (8:59 / km)

Short hills on Silverton with Aidan and mum
6 x 40s (1:20) shallower hill (3mins)
4 x 20s (1:40) steep Tarmac hill (2mins)
2 x 30s (1:30) shallower hill (2mins)
2 x 10s (50s) steep terrain hill
Really good session and felt strong despite not doing anything this short or fast in ages. Vented some of my anger at the eu referendum result.

Running warm up/down 12:42 [2] 2.06 km (6:10 / km) +5m 6:05 / km

Thursday Jun 23, 2016 #

5 PM

Cycling 1:03:56 [2]

13.29km 259m
easy cycle with Aidan up in the moors
7 PM

Strength and Conditioning 15:00 [2]

Core circuit again
C • Core circuit 2

Wednesday Jun 22, 2016 #

9 AM

Running warm up/down 5:43 [2] 0.93 km (6:09 / km) +21m 5:31 / km

Orienteering 24:25 [2] 2.68 km (9:07 / km)

Again from the hut before flying home in the afternoon

Tuesday Jun 21, 2016 #

10 AM

Running warm up/down 4:46 [2] 0.79 km (6:02 / km)

Orienteering 42:26 [2] 3.66 km (11:36 / km) +61m 10:42 / km

1:15 training from club hut. Still tired so good that we couldn't get to training in the evening due to bus issues as I needed a rest.
7 PM

Strength and Conditioning 15:00 [2]

Core circuit with some of the others in the sun

Monday Jun 20, 2016 #

3 PM

Running warm up/down 6:28 [2] 1.03 km (6:17 / km) +10m 5:59 / km

Orienteering 25:17 [1] 2.67 km (9:28 / km)

Tired and heavy legs. Broke it down into groups of two controls to practise planning ahead. From Ravinen club hut

Running warm up/down 9:24 [2] 1.53 km (6:09 / km)

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