Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alice R

In the 7 days ending Feb 8, 2015:

activity

time

miles

Running

3:16:40

19.83

(9:55)

31.92

(6:10)

363

Orienteering

1:19:57

3.8

(21:01)

6.12

(13:04)

223

25c

Strength and Conditioning

55:00

Cycling

35:00

Stretching

25:00

Total

6:31:37

23.64

38.04

586

25c

1:57

0:00

» now

Sunday Feb 8, 2015 #

8 AM

Running warm up/down 10:34 [2] 1.16 km (9:07 / km) +83m 6:43 / km

warm up to start of where I was controlling from

Orienteering 43:46 [3] *** 3.19 km (13:43 / km) +109m 11:43 / km
16c

loop of controls on coat moor that I was controlling for a local event as Karen is injured. Very deep snow that had iced over so was really hard to run through. Navigation pretty good, drifted on one or two bearings.

Running warm up/down 6:37 [2] 1.04 km (6:22 / km) +21m 5:47 / km

jog back to Gribdale car park.

11 AM

Running warm up/down 10:12 [2] 1.25 km (8:10 / km) +78m 6:13 / km

warm up to start of training loop

Orienteering 36:11 [3] *** 2.93 km (12:21 / km) +114m 10:20 / km
9c

Loop around the nicest and most runnable slope using the controls from the brown course. Felt in control for all of it and only made one mistake on 6 where the path I was using as an attack point ended up disappearing under the snow. Was originally planning on running this again but trying to get it faster but the cross country yesterday caught up with my legs. Feeling really tired on the last few hills so decided not to do it again but have discussed through with Aidan how we would have each saved time (he did a slightly different loop).

Running warm up/down 9:44 [2] 1.68 km (5:48 / km) +36m 5:14 / km

jog back, third time past Captain Cook's monument today.

Saturday Feb 7, 2015 #

1 PM

Running warm up/down 9:09 [2] 1.57 km (5:50 / km)

warm up and drills around park

Running race (Cross Country) 18:59 [5] 4.2 km (4:31 / km)

Inter-northern schools senior girls race.
A fast, pretty flat, short and not very muddy course so had to run flat out for the whole thing. Reasonably happy with run and happy to have qualified for English schools but don't have the greatest starting pen position (7th). Placing around 30th/50 overall.

Running warm up/down 11:06 [2] 1.8 km (6:10 / km)

cool down jog

Friday Feb 6, 2015 #

6 PM

Running (20/20s) 35:06 [3] 5.57 km (6:18 / km) +112m 5:44 / km

20/20s but walked the rest periods as we have X-country tomorrow. Still quite icy in the woods but much easier running than the last two weeks.

Thursday Feb 5, 2015 #

5 PM

Strength and Conditioning 30:00 [3]

Wednesday Feb 4, 2015 #

2 PM

Cycling 20:00 [2]

Strength and Conditioning 15:00 [2]

Stretching 10:00 [1]

6 PM

Running warm up/down 13:11 [2] 2.32 km (5:41 / km) +4m 5:38 / km

warm up to rugby club then along eggerslack

Running intervals 31:40 [5] 4.24 km (7:28 / km)

Intervals on the road tonight as track still closed (haven't been in ages).
10 x 400m with roughly same amount of rest as it takes to do the rep. Ended up having 1:40 rest between each one. (apart from reps 7 and 8 when I started 20s early and had 20s extra rest on the next.)

Times roughly: 1:38 for first 3, then gradually decreased to 1:29 for about 5 of them with the last one being 1:25.

Difficult trying to pace on road but felt as though I was pushing very hard on the last few.

Running warm up/down 9:32 [2] 1.59 km (6:00 / km) +19m 5:39 / km

jog the long way back to rugby club, legs very heavy on this.

Tuesday Feb 3, 2015 #

3 PM

Running 30:50 [2] 5.5 km (5:36 / km) +10m 5:33 / km

easy run out and back along river on school cross country course route. Very muddy so quite tough on the ankles.

Monday Feb 2, 2015 #

2 PM

Cycling 15:00 [2]

Strength and Conditioning 10:00 [2]

Stretching 15:00 [1]

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