Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alice R

In the 7 days ending Apr 6, 2014:

activity	#	time	miles		km		+m
Running	5	3:11:05	16.29	(11:44)	26.21	(7:17)	384
Cycling	1	2:27:00	14.22	(10:20)	22.89	(6:25)	377
Orienteering	2	1:41:01	6.61	(15:18)	10.63	(9:30)	311	37c
Strength and Conditioning	2	40:00
Climbing	1	20:00
Stretching	1	15:00
Total	9	8:34:06	37.11		59.73		1072	37c

2:27

0:00

» now

Sunday Apr 6, 2014 #

10 AM

Orienteering 45:44 [4] *** 6.0 km (7:37 / km) +90m 7:05 / km
22c

Aire middle distance event at Brambley Fall. Felt really strong out there with only a few minor mistakes on the fine navigation :)

Saturday Apr 5, 2014 #

1 PM

Cycling 2:27:00 [3] 22.89 km (6:25 / km) +377m 5:56 / km

1st half of red mountain biking route in Dalby forest

Friday Apr 4, 2014 #

11 AM

Running 37:01 [3] 6.12 km (6:03 / km) +97m 5:36 / km

Run with 8mins drills in middle and 7 strides on the way back. Wanted to do terrain on the moor today but there was too much fog :(

4 PM

Running intervals 24:48 [5] 3.12 km (7:57 / km)

Acidosis session.
6 x 90m sprint with 10s rest between reps x 2 with 3min rest between sets. Really hard work.

Thursday Apr 3, 2014 #

6 PM

Running warm up/down 12:16 [2] 1.55 km (7:55 / km) +57m 6:41 / km

warm up and drills

Orienteering 18:33 [3] *** 1.61 km (11:31 / km) +72m 9:25 / km
6c

Lord Stones contour only map work

Orienteering 17:50 [3] *** 1.54 km (11:35 / km) +83m 9:07 / km
7c

negative features work still contour only

Orienteering 18:54 [2] *** 1.48 km (12:46 / km) +66m 10:27 / km
2c

control collect, ended up having to climb quite a lot as the fog was closing in :)

Wednesday Apr 2, 2014 #

2 PM

Strength and Conditioning 20:00 [2]

Stretching 15:00 [1]

6 PM

Running warm up/down 26:55 [2] 4.4 km (6:07 / km) +98m 5:30 / km

jog to rugby club and then to Silverton

Running hills 30:00 [4] 3.0 km (10:00 / km) +132m 8:12 / km

5 x 30s on shallower hill (1:30 recovery)
5 x 30s on really steep hill (1:30 recovery)
3 x 30s on shallower hill again (1:30 recovery)
2 min rest between sets
tough session but really enjoyed it on the Silverton hills

Running warm up/down 15:00 [1] 2.3 km (6:31 / km)

jog home from Silverton

Monday Mar 31, 2014 #

2 PM

Climbing 20:00 [1]

SRT at school rough timing as there was a lot of messing about with ropes

6 PM

Running intervals 45:05 [5] 5.72 km (7:53 / km)

200m parlauf with Izzy.
7 x just under 200m in 35s ish with around 45s rest,
3mins rest,
6 x just over 200m in 43s ish with around 40s rest

Strength and Conditioning 20:00 [3]

13 exercises x 20s with 20m jog between x 2 with 3min rest between sets,
tough straight after the track session

« Earlier | Later »