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Training Log Archive: Alice R

In the 7 days ending Nov 23, 2014:

activity # timemileskm+m
  Running6 2:41:37 17.88(9:02) 28.77(5:37) 268
  Orienteering2 1:43:17 6.68(15:28) 10.75(9:36) 37914c
  Strength and Conditioning2 55:00
  Stretching1 20:00
  Total8 5:39:54 24.56 39.52 64714c

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MoTuWeThFrSaSu

Sunday Nov 23, 2014 #

11 AM

Running warm up/down 6:21 [2] 1.0 km (6:21 / km) +37m 5:22 / km

warm up jog followed by lots of drills (not included)

Orienteering 1:20:00 [3] *** 8.18 km (9:47 / km) +335m 8:07 / km
9c

Long O course with long legs and route choice with Hannah C-H comparing routes for each leg.

Saturday Nov 22, 2014 #

9 AM

Running warm up/down 9:52 [2] 1.76 km (5:36 / km) +25m 5:14 / km

warm up to parkrun and some drills

Running intervals (parkrun and intervals) 45:27 [5] 8.14 km (5:35 / km) +80m 5:19 / km

woodbank parkrun threshold: 23.24min (happy that I'm just about over being ill and ran with Hannah C-H the whole way which was nice)

8 x 40s sprints (1:20 static rest)

800m threshold to try and flush out lactate 3:09ish

Running warm up/down 10:27 [2] 1.7 km (6:09 / km) +10m 5:58 / km

cool down jog around park
2 PM

Running 10:00 [3] 1.9 km (5:16 / km) +13m 5:05 / km

run too and from functional movement testing
3 PM

Running warm up/down 3:36 [2] 0.58 km (6:12 / km) +9m 5:46 / km

warm up jog and drills

Orienteering 23:17 [3] *** 2.57 km (9:04 / km) +44m 8:21 / km
5c

route choice course planned by Hannah around the forest park

Thursday Nov 20, 2014 #

5 PM

Strength and Conditioning 35:00 [3]

Wednesday Nov 19, 2014 #

2 PM

Strength and Conditioning 20:00 [2]

Stretching 20:00 [1]

6 PM

Running warm up/down 17:37 [2] 3.17 km (5:33 / km) +26m 5:20 / km

run right to the end of the lines to start the intervals

Running intervals 24:00 [4] 4.23 km (5:40 / km) +31m 5:28 / km

Intervals
5 x 4min (1min stationary rest)
Still wanting to get rid of this cold so ran with Nina at around 4:46min/km so not as fast as normal but still felt worthwhile with not feeling 100%.
Got about 850m in each rep (just past the bridge).

Running warm up/down 12:25 [2] 2.21 km (5:37 / km) +9m 5:30 / km

run home from just past the rugby club

Tuesday Nov 18, 2014 #

3 PM

Running (recovery) 21:52 [2] 4.08 km (5:22 / km) +28m 5:11 / km

easy run with school running club up to station and back as apparently too muddy to go along the river. Cold still here but don't feel worse for running after.

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