Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alice R

In the 7 days ending Oct 26, 2014:

activity

time

miles

Running

4:40:37

28.68

(9:47)

46.16

(6:05)

755

Strength and Conditioning

45:00

Stretching

10:00

Total

5:35:37

28.68

46.16

755

1:29

0:00

» now

Sunday Oct 26, 2014 #

9 AM

Running long 1:29:02 [3] 14.27 km (6:14 / km) +207m 5:49 / km

long run from the lodge: down to kipford, out to castle point, up the moat of mark and muckle. Started out slower as had mum and cousin with us for first part but fewer rests later on when just Aidan and me. Felt nice just to get out and do a long run, which I haven't done in a while. Legs quite tired up the hill on the way back though.

Saturday Oct 25, 2014 #

5 PM

Strength and Conditioning 30:00 [3]

Friday Oct 24, 2014 #

11 AM

Running warm up/down 8:45 [2] 1.38 km (6:20 / km) +41m 5:31 / km

jog to sledging fields

Running hills 50:28 [4] 7.57 km (6:40 / km) +281m 5:37 / km

same as usual 8 x 3min (1min) hills in 2 sets of 4 with 10min jog down to the start in between sets.

Running warm up/down 8:30 [2] 1.36 km (6:15 / km)

jog home

Thursday Oct 23, 2014 #

7 PM

Running warm up/down 7:20 [2] 1.13 km (6:29 / km)

very easy warm up at Cod Beck with Rob and Isla's orienteering group

Running (threshold) 25:16 [4] 4.17 km (6:04 / km) +21m 5:55 / km

4 x 1km threshold reps along the edge of the reservoir. Gave myself quite a lot of rest as this session was replacing a speed session. Turn around every 7min.
1st = 4.24
2nd = 4.22
3rd = 4.15 tailwind
4th = 4.16 headwind so pushed a bit harder.
Nice to speed up through the reps.

Running warm up/down 8:58 [2] 1.51 km (5:56 / km) +20m 5:34 / km

cool down jog

Wednesday Oct 22, 2014 #

3 PM

Running warm up/down 13:02 [2] 2.42 km (5:23 / km) +41m 4:58 / km

warm up to pinchinthorpe

Running (threshold) 26:00 [5] 4.36 km (5:58 / km) +31m 5:46 / km

typical threshold session from last winter.
6min threshold run =1.41km (2min)
6 x 40s sprints (1:40min)
6min threshold = 1.40km
happy to be doing this session again :)

Running warm up/down 13:27 [2] 2.35 km (5:43 / km) +15m 5:33 / km

jog home from pinchinthorpe

Tuesday Oct 21, 2014 #

6 PM

Strength and Conditioning 15:00 [3]

Stretching 10:00 [1]

7 PM

Running 29:49 [3] 5.64 km (5:17 / km) +98m 4:52 / km

steady run around the horseshoe with dad and aidan.

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