Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alice R

In the 7 days ending Aug 31, 2014:

activity

time

miles

Orienteering

8:35:27

30.24

(17:03)

48.67

(10:35)

519

141c

Running

44:53

3.56

(12:36)

5.73

(7:50)

Strength and Conditioning

30:00

Total

9:50:20

33.8

54.4

535

141c

3:52

0:00

» now

Sunday Aug 31, 2014 #

10 AM

Orienteering race (JHIs - relay) 33:56 [5] *** 3.84 km (8:50 / km) +79m 8:01 / km
14c

Probably one of my strongest races this year. Kept it very clean but was still really surprised to catch Julie and the 2 Scottish girls, I think they had a bad control. Chloe and Bethany sent me out in 4th and I has aiming to try and catch the girls in front but wasn't sure I could. Ran the rest in a train of 4 but had slightly different gaffles. Very surprised to finish 1st but really pleased as well! Congratulations to Scotland who won overall though.

Saturday Aug 30, 2014 #

11 AM

Running warm up/down (JHIs individual) 6:58 [2] 0.81 km (8:36 / km)

warm up jog followed by drills

Orienteering race (JHIs individual) 1:20:09 [4] *** 7.77 km (10:19 / km) +153m 9:23 / km
17c

Poor performance which I'm annoyed at but I did still have a cold and I'm not sure the early start helped. Again had some issues on the long legs but it was mainly not having any energy in my legs in the terrain. Still enjoyed the area and being back orienteering in Scotland

Friday Aug 29, 2014 #

Note

Travelled from Stockholme to Oban for JHIs - 5 hour wait in the airport too

Thursday Aug 28, 2014 #

10 AM

Running warm up/down (sprint relay) 10:39 [2] 1.61 km (6:37 / km) +16m 6:18 / km

Orienteering (sprint relay) 27:56 [3] *** 4.1 km (6:49 / km) +52m 6:24 / km
12c

3 loops and in a team with Tam. enjoyed it but couldn't run full speed due to cold and legs just being exhausted.

Wednesday Aug 27, 2014 #

6 PM

Orienteering (16s regional race) 42:00 [1] *** 3.47 km (12:06 / km) +37m 11:29 / km
12c (sick)

jogged/walked around course as I was feeling a bit better, didn't do the training in the morning as I had just got a really bad cold (it went around all the girls I think)
interesting to try and walk but not look at the map more often than I usually would.

Tuesday Aug 26, 2014 #

10 AM

Running warm up/down (sprint) 13:34 [2] 1.78 km (7:37 / km)

Orienteering (sprint - urban) 11:16 [3] *** 2.09 km (5:23 / km) +13m 5:14 / km
7c

Orienteering (sprint - urban) 17:20 [3] *** 2.74 km (6:20 / km) +29m 6:00 / km
7c

Orienteering (sprint - forrest) 30:02 [2] *** 2.85 km (10:32 / km) +22m 10:09 / km
21c

6 PM

Running warm up/down 3:33 [2] 0.56 km (6:20 / km)

Orienteering (1 man relay) 1:20:00 [2] *** 8.5 km (9:25 / km) +41m 9:11 / km
18c

rough time guess as garmin died 1/2 way around. 1 man relay with 2 loops, really enjoyed it and it started to get a bit dark towards the end.

Monday Aug 25, 2014 #

11 AM

Running warm up/down (Paradise) 10:09 [2] 0.97 km (10:28 / km)

Orienteering (line) 18:56 [2] 1.31 km (14:27 / km)

contour only map so took a little bit of getting used to on the line course

Orienteering 45:47 [3] *** 3.19 km (14:21 / km) +23m 13:51 / km
8c

Orienteering (long legs) 47:47 [2] *** 3.1 km (15:25 / km) +18m 14:59 / km
3c

3 PM

Orienteering (Hare and hounds) 1:20:18 [3] *** 5.71 km (14:04 / km) +52m 13:27 / km
22c

6 PM

Strength and Conditioning 30:00 [3]

Tough core session, especially the sit up and star jump minute routine

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