Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alice R

In the 7 days ending Jan 18, 2015:

activity

time

miles

Running

2:47:51

18.8

(8:56)

30.26

(5:33)

372

Orienteering

1:58:11

8.73

(13:32)

14.05

(8:25)

107

31c

Strength and Conditioning

30:00

Total

5:16:02

27.53

44.31

479

31c

1:24

0:00

» now

Sunday Jan 18, 2015 #

11 AM

Running warm up/down 22:07 [3] 3.16 km (7:00 / km) +186m 5:24 / km

long warm up to top of unsuitables and along to gate. snowing a lot on the way up but not much during the session.

Orienteering 38:48 [4] *** 4.7 km (8:15 / km) +48m 7:51 / km
5c

terrain loop with 5 controls x 2 across Ayton Moor. Blank map with only the control feature, so bearing and pacing work. Jog back to start between.
1.42km 14:51min
1.38km 12:44min
Much faster on second lap as spent more time focussing on my line through the terrain even though the fog reduced visibility on the 2nd lap.

Running warm up/down 13:28 [2] 2.65 km (5:05 / km)

jog down the unsuitables home

Saturday Jan 17, 2015 #

10 AM

Running warm up/down 5:21 [2] 0.79 km (6:46 / km)

warm up and drills with UDOC

Orienteering 1:07:17 [3] *** 7.7 km (8:44 / km) +59m 8:25 / km
23c

CLOK / NEJS / UDOC training at Newton Hanzard. 3 courses focussing on distance and direction. Tried to keep my head up in the terrain while on the bearings to avoid getting stuck in the brambles.

Orienteering warm up/down 12:06 [2] *** 1.65 km (7:20 / km)
3c

control collecting as a cool down.

Friday Jan 16, 2015 #

5 PM

Running (20/20s) 31:39 [4] 5.78 km (5:29 / km) +95m 5:04 / km

Usual 20/20s with Aidan so slightly faster recovery jog.

Thursday Jan 15, 2015 #

5 PM

Strength and Conditioning 30:00 [3]

Wednesday Jan 14, 2015 #

1 PM

Running warm up/down 5:00 [2] 0.93 km (5:23 / km)

warm up before cross country. School only arrived 10min before my race start and didn't know I was in this race until I got there as only one other senior girl was there.

Running race (Cross Country) 25:13 [4] 5.1 km (4:57 / km) +42m 4:45 / km

Ran intermediate boys and didn't come last (beat about 3 boys) in the inter-districts for Stockton against the rest of Cleveland. Could have run inter girls but only 3km long. Quite slushy conditions from half melted snow and don't have the speed at the moment after a cold last week to have pushed really hard.

Running warm up/down 2:56 [2] 0.5 km (5:52 / km)

very short cool down

6 PM

Running 35:00 [3] 6.1 km (5:44 / km) +31m 5:36 / km

ended up being late to training so had a bit of a run around the estate to find everyone in the snow. Just jogged the intervals as tired after cross country earlier.

Tuesday Jan 13, 2015 #

3 PM

Running 27:07 [3] 5.25 km (5:10 / km) +18m 5:05 / km

school running club so very stop - start but still nice to get out in daylight during the week. Feeling much better now after last week.

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