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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alice R

In the 7 days ending Jan 19, 2014:

activity # timemileskm+m
  Running8 4:09:07 22.02(11:19) 35.44(7:02) 297
  Strength and Conditioning3 1:50:00
  Orienteering1 1:23:43 3.85(21:46) 6.19(13:31) 11025c
  Canoeing1 1:00:00
  Stretching1 20:00
  Total13 8:42:50 25.87 41.63 40725c

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Sunday Jan 19, 2014 #

10 AM

Running warm up/down (Sedbergh training camp) 12:34 [1] 1.65 km (7:37 / km) +62m 6:25 / km

Warm up and drills before orienteering bit stiff after yesterday but soon loosened up on warm up.
11 AM

Orienteering (Sedbergh training camp) 1:23:43 [3] *** 6.19 km (13:31 / km) +110m 12:25 / km
25c

Orienteering training exercises including 2 relay simulations, corridor, clock relay and race back. Distance probably a bit further as I kept forgetting to start my watch in time.
1 PM

Running warm up/down (Sedbergh training camp) 12:18 [1] 1.36 km (9:03 / km) +36m 7:59 / km

Saturday Jan 18, 2014 #

11 AM

Running hills (Sedbergh training camp) 43:42 [5] 5.7 km (7:40 / km) +36m 7:26 / km

Hill sprints: 6 x shallow hill (20s) and 4 x steep hill (20s) with full recovery each time turnaround roughly every 2min with a gap between the 2 hills. Moving time recorded including warm up, drills and cool down.
1 PM

Strength and Conditioning 1:10:00 [2]

Selection of core exercises including examples of plyo, flexibility and functional work.
3 PM

Running intervals (turnabouts) 26:45 [5] 4.29 km (6:14 / km) +68m 5:47 / km

6 x 80m sprints with 10s rest between and 3 sets. Moving time for warm up, drills and jog/walk back to accommodation as a cool down included.

Thursday Jan 16, 2014 #

5 PM

Running 36:09 [2] 5.61 km (6:27 / km) +87m 5:59 / km

Nice steady recovery run after track last night.

Wednesday Jan 15, 2014 #

2 PM

Strength and Conditioning 20:00 [2]

Stretching 20:00 [1]

6 PM

Running intervals (track) 41:24 [4] 5.8 km (7:08 / km)

2 lap warm up and drills followed by 4 x 600m with 200m floating rest. Ran the 600m at around 25s per 100m and had roughly between 1-1.5mins for the 200m (depended on time taken for us to regroup). After about 5mins we did 6 x 75m sprints with a walk back between.

Tuesday Jan 14, 2014 #

3 PM

Running 32:23 [2] 4.57 km (7:05 / km) +8m 7:01 / km

School running club so jog out along river, ran at a reasonable speed but lots of rest of everyone to regroup every 5-10 mins

Monday Jan 13, 2014 #

2 PM

Canoeing 1:00:00 [1]

Nice paddle along Tees but felt too cold to kayak today :P
6 PM

Running intervals (track) 43:52 [4] 6.46 km (6:47 / km)

2 laps warm up followed by drills. 300m parlauf with 100m jog between in pairs. Did 2 lots of 12mins and Tom and I managed 6 x 300m each both times. 4 mins rest between sets. Ran each 300m at around 62-7s but not timing all of them very precisely.
7 PM

Strength and Conditioning 20:00 [2]

10 x 20s of each exercise with short jog between x 2 sets. had to drop 3 of the 13 exercises because the track was too icy. Legs felt tired on some of the exercises after the 300m session just before.

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