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Training Log Archive: Alice R

In the 7 days ending Oct 19, 2014:

activity # timemileskm+m
  Running6 3:19:18 21.7(9:11) 34.93(5:42) 501
  Orienteering3 1:28:33 10.11(8:46) 16.27(5:27) 4675c
  Strength and Conditioning3 1:05:00
  Stretching2 35:00
  Total11 6:27:51 31.81 51.2 54775c

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Sunday Oct 19, 2014 #

11 AM

Running warm up/down 4:04 [2] 0.71 km (5:44 / km)

warm up and drills around car park

Orienteering long 47:26 [3] *** 9.13 km (5:12 / km) +16m 5:09 / km
30c

Nothallerton Urban event that dad organised. Ran men's open to try and up the distance as this was instead of a long run this week. Pace steady so navigation pretty clean, especially in the complex hospital area.
12 PM

Orienteering (control collecting) 15:00 [1] 2.36 km (6:21 / km)

Control collecting with Aidan, took much longer but that was due to having to unlock all the controls. Very easy pace.
3 PM

Running 23:00 [2] 4.2 km (5:29 / km) +60m 5:07 / km

Round the back with dad at nice steady pace.

Saturday Oct 18, 2014 #

10 AM

Orienteering (sprint series) 16:24 [4] *** 3.05 km (5:23 / km) +16m 5:14 / km
25c

Sprint Series around Polam Hall School
Womens open: 1st woman, 5th overall
Running well but slower in the building area. Threshold pace

Orienteering (sprint series) 9:43 [4] *** 1.73 km (5:37 / km) +14m 5:24 / km
20c

Sprint series youth course: would have been second to Aidan if either of us weren't n/c
Had visited lots of the controls already but was quite tired from the first course. Haven't sprinted in a while and the 1:2000 scale was interesting
11 AM

Running (steady run) 37:50 [3] 7.02 km (5:23 / km) +34m 5:16 / km

Quite a fast paced run along the river in Darlington with Nick and Aidan after the sprint races.

Friday Oct 17, 2014 #

5 PM

Running warm up/down 7:55 [2] 1.36 km (5:49 / km) +48m 4:57 / km

warm up to sledging fields

Running hills 52:00 [4] 7.55 km (6:53 / km) +272m 5:50 / km

Hills the same as last week
2 sets of 4 x 3min (1min float) and 10mins to get back to bottom. Tough session but paced it better than last week even if I'm really tired at the end of a busy half term.

Running warm up/down 8:14 [2] 1.33 km (6:11 / km)

jog home

Thursday Oct 16, 2014 #

7 PM

Strength and Conditioning 35:00 [3]

Wednesday Oct 15, 2014 #

2 PM

Strength and Conditioning 20:00 [2]

Stretching 15:00 [1]

6 PM

Running intervals (track) 35:49 [5] 7.16 km (5:00 / km)

Track: 6 x 800m on 26s per 100m with last 200m fast running though until time finished, 52s recovery
Felt good and Caroline really pushed me sprinting on the last rep.

Tuesday Oct 14, 2014 #

5 PM

Running 30:26 [2] 5.6 km (5:26 / km) +87m 5:03 / km

easy run this evening in the rain

Monday Oct 13, 2014 #

2 PM

Stretching 20:00 [1]

Strength and Conditioning 10:00 [3]

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