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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alice R

In the 7 days ending Apr 13, 2014:

activity # timemileskm+m
  Running6 4:16:37 23.1(11:06) 37.18(6:54) 645
  Orienteering1 53:33 4.84(11:04) 7.79(6:52) 4814c
  Strength and Conditioning2 35:00
  Swimming1 30:00
  Total9 6:15:10 27.94 44.97 69314c

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MoTuWeThFrSaSu

Sunday Apr 13, 2014 #

11 AM

Running warm up/down 15:27 [2] 2.2 km (7:01 / km) +94m 5:47 / km

jog to Silverton and warm up before hills

Running hills 22:00 [5] 2.66 km (8:16 / km)

Hills at Silverton.
5 x 30s shallow (1:30 rest)
5 x 30s steep (1:30 rest)

Running warm up/down 12:15 [1] 1.9 km (6:27 / km) +14m 6:13 / km

jog home as cool down

Saturday Apr 12, 2014 #

11 AM

Running warm up/down 24:00 [3] 3.22 km (7:27 / km) +172m 5:53 / km

Run up the top of unsuitables before terrain intervals.

Running intervals (terrain intervals) 23:30 [4] 2.5 km (9:24 / km) +65m 8:19 / km

5 x 500m reps on moorland terrain.
1st uphill 3:46
2nd downhill 2:50
3rd flat 3:10
4th uphill 3:40
5th downhill 2:40
times approximate and 2min rest between each rep.

Running warm up/down 16:49 [2] 3.06 km (5:30 / km)

Run home afterwards

Friday Apr 11, 2014 #

2 PM

Strength and Conditioning 15:00 [2]

6 PM

Running (recovery) 26:15 [2] 4.14 km (6:20 / km) +68m 5:52 / km

Thursday Apr 10, 2014 #

6 PM

Running warm up/down 7:21 [2] 0.91 km (8:05 / km)

short warm up and drills

Orienteering intervals (Sprint) 53:33 [4] *** 7.79 km (6:52 / km) +48m 6:40 / km
14c

Sprint intervals around Stokesley on a street/orienteering map. 4 x 3 controls and 1 x 2 controls. Reps roughly 1km with 500m walk recovery to the next start between.

Wednesday Apr 9, 2014 #

5 PM

Running warm up/down (track) 14:49 [2] 1.86 km (7:58 / km)

Running race (3km time trial) 11:56 [5] 3.0 km (3:59 / km)

new PB by about 50s so really happy with this :)

Running warm up/down 13:57 [3] 1.58 km (8:50 / km)

4 x 60m sprints followed by a very slow cool down jog

Tuesday Apr 8, 2014 #

2 PM

Strength and Conditioning (kettlebells) 20:00 [2]

6 PM

Swimming 30:00 [2]

Monday Apr 7, 2014 #

6 PM

Running 1:08:18 [3] 10.15 km (6:44 / km) +232m 6:02 / km

Long run up little roseberry with a bit of terrain and quite a bit of climb. Legs quite tired after the weekend but felt great to be on the moor this evening.

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