Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alice R

In the 7 days ending Nov 24, 2013:

activity

time

miles

Orienteering

5:10:31

14.56

(21:20)

23.43

(13:15)

604

124c

Running

2:58:37

14.14

(12:38)

22.75

(7:51)

238

Kayaking

1:00:00

Stretching

40:00

Swimming

40:00

0.5

(1:20:28)

0.8

(50:00)

Total

10:29:08

29.19

46.98

842

124c

4:00

0:00

» now

Sunday Nov 24, 2013 #

10 AM

Running warm up/down (Hawkshead) 5:42 [1] 0.44 km (12:57 / km) +15m 11:04 / km

very short warm up with mainly drills

Orienteering (Hawkshead) 33:49 [3] *** 2.84 km (11:54 / km) +55m 10:51 / km
11c

Nice course and focussed again on being smoother through the control. Was shadowed by pippa for the second half and made a few mistakes.

11 AM

Orienteering (Hawkshead) 41:55 [3] *** 2.86 km (14:39 / km) +82m 12:49 / km
11c

Tried another map memory course on my own and was able to manage on most legs.

12 PM

Orienteering (Hawkshead) 20:00 [4] *** 1.6 km (12:30 / km) +74m 10:09 / km
12c

Forgot to start my garmin for 1 leg so time/distance approx. Trains exercise with South West squad. Great fun and nice to run at speed although legs were tired on the hills. Last exercise of a great training weekend.

Saturday Nov 23, 2013 #

Orienteering (Hawkshead) 27:35 [3] *** 2.42 km (11:24 / km) +68m 10:00 / km
10c

Great exercise looking at general orienteering with discipline.

Orienteering (Hawkshead) 45:12 [3] *** 3.36 km (13:27 / km) +65m 12:16 / km
10c

Good practice on long legs, which is what I sometimes struggle on. Cut back between 10-11 so I had time for the other exercises.

10 AM

Running warm up/down (Hawkshead) 16:43 [1] 1.06 km (15:46 / km) +22m 14:17 / km

Warm up and drills at Tarn Hows on Hawkshead weekend.

11 AM

Orienteering (Hawkshead) 42:15 [3] *** 3.19 km (13:15 / km) +116m 11:12 / km
14c

Did this without compass and really enjoyed the challenged discussed most controls on the way with Pippa who shadowed me.

12 PM

Orienteering (Hawkshead) 34:06 [3] *** 2.12 km (16:05 / km) +59m 14:07 / km
8c

Map memory exercise with Aidan taking it in turns to memorise legs.

1 PM

Running warm up/down (Hawkshead) 9:23 [1] 0.62 km (15:08 / km) +21m 12:57 / km

short warm up jog on Esthwaite, the next area.

2 PM

Orienteering (Hawkshead) 26:14 [3] *** 2.06 km (12:44 / km) +39m 11:38 / km
13c

Really enjoyed this! aimed at improving control flow / knowing direction to leave control.

3 PM

Orienteering (Hawkshead) 24:04 [2] *** 1.31 km (18:22 / km) +35m 16:12 / km

Walk round corridor exercise with Aidan and Pippa.

5 PM

Orienteering (Hawkshead) 15:21 [3] *** 1.67 km (9:11 / km) +11m 8:54 / km
35c

Night sprint relay around Hawkshead youth hostel. Ran second leg behind Aidan and before Sam. Happy I didn't mispunch but was quite slow and hesitant at times.

Wednesday Nov 20, 2013 #

2 PM

Stretching 40:00 [1]

20mins of calf exercises and a few planks followed by 20mins stretching

6 PM

Running (Threshold) 51:23 [5] 6.39 km (8:02 / km)

Threshold session at the track this evening. Warm up and drills followed by: 1600m threshold at 27s per 100m, 6 x 40s (200m) sprints with 80s rest between, 1600m threshold at same pace. Felt good for the first threshold and most of the sprints. Managed to hold pace for 2nd threshold run but had tot work hard to maintain this pace. Got the pacing slightly wrong at the start of the threshold run going off too quick.

Tuesday Nov 19, 2013 #

3 PM

Running (coaching) 42:38 [2] 5.87 km (7:16 / km) +5m 7:14 / km

Run along the river from school with the running club.

7 PM

Swimming (pyramid) 40:00 [2] 0.8 km (50:00 / km)

shorter session this evening with 2,4,6,8,6,4,2 lengths and 2 warm up and 2 cool down.

Monday Nov 18, 2013 #

2 PM

Kayaking 1:00:00 [1]

An hour of kayak drills on the river.

6 PM

Running long 52:48 [3] 8.37 km (6:18 / km) +175m 5:43 / km

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