Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alice R

In the 7 days ending Oct 22, 2017:

activity	#	time	miles		km		+m
Running	7	5:15:24	33.01	(9:33)	53.12	(5:56)	1564
Orienteering	2	1:03:00	4.64	(13:34)	7.47	(8:26)	127
Strength and Conditioning	1	20:00
Total	9	6:38:24	37.65		60.59		1691

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Sunday Oct 22, 2017 #

12 PM

Running 1:11:43 [2] 12.34 km (5:49 / km) +316m 5:09 / km

Weather a bit grim to head up to the Langdales so led a run around Grizedale instead. Good group and a nice end to quite an eventful ShUOC freshers weekend.

Saturday Oct 21, 2017 #

11 AM

Orienteering 30:00 [2] 3.46 km (8:40 / km) +63m 7:57 / km

Tarn Howes coaching new members, out longer.

Orienteering 18:00 [2] 2.48 km (7:15 / km) +51m 6:35 / km

a bit of a course in the woods

2 PM

Running warm up/down 10:00 [2] 1.45 km (6:54 / km) +70m 5:33 / km

Orienteering 15:00 [1] 1.53 km (9:48 / km) +13m 9:24 / km

clock relay, consisted of going hunting for lost freshers more than actually completing the relay. Love Simpson Ground though.

Running warm up/down 4:43 [2] 0.74 km (6:22 / km) +26m 5:25 / km

Friday Oct 20, 2017 #

4 PM

Strength and Conditioning 20:00 [2]

1/2 of Shuoc circuits before driving to the lakes

10 PM

Running 50:00 [2] 6.0 km (8:20 / km) +600m 5:33 / km

Old Man of Coniston with shuoc at night. Not my most sensible of ideas.

Thursday Oct 19, 2017 #

4 PM

Running 31:43 [2] 5.76 km (5:30 / km) +100m 5:04 / km

Easy allotments with Anna

Wednesday Oct 18, 2017 #

4 PM

Running 19:00 [2] 3.27 km (5:49 / km) +86m 5:08 / km

Jog to bolehills, then around part of the Shuoc intro orienteering and then home. Feeling pretty tired today so nothing more.

Tuesday Oct 17, 2017 #

6 PM

Running warm up/down 19:12 [2] 3.57 km (5:23 / km)

Running intervals 28:00 [5] 5.99 km (4:40 / km) +42m 4:31 / km

Shuoc intervals
4, 3, 4, 3, 4min starting every 5 min followed be 6 x 20s (20s) sprints
Definitely notice that I'm more tired / slow if I've had a very busy day in the lab before intervals

Running warm up/down 22:11 [2] 3.46 km (6:25 / km) +81m 5:44 / km

Monday Oct 16, 2017 #

6 PM

Running 58:52 [2] 10.54 km (5:35 / km) +243m 5:00 / km

Out of the lab too late to get to drills so went along to athletics group run. A very hilly route on roads but fun to run with the group, calves very thought!

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