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Training Log Archive: Alice R

In the 7 days ending Mar 1, 2015:

activity # timemileskm+m
  Running5 3:16:23 19.91(9:52) 32.05(6:08) 522
  Strength and Conditioning1 30:00
  Orienteering1 20:24 2.68(7:37) 4.31(4:44) 528c
  Total6 4:06:47 22.59 36.36 52728c

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MoTuWeThFrSaSu

Sunday Mar 1, 2015 #

2 PM

Running warm up/down 11:57 [2] 2.02 km (5:55 / km) +69m 5:03 / km

warm up jog to Silverton

Running hills 31:25 [5] 3.1 km (10:08 / km)

Hills at Silverton
2 sets of 6 x 30s (1:30rest) on steep hill
2 x 30s (1:30rest) on shallower hill to finish
2minn rest between sets.
Raining from the 2nd rep onwards and sort of snowing by the end. Felt good to get the session done but a bit boring on my own in the rests.

Running warm up/down 12:41 [2] 2.19 km (5:47 / km) +32m 5:24 / km

jog home, heavy legs to start with but better by the end.

Saturday Feb 28, 2015 #

8 AM

Running warm up/down 8:28 [2] 1.6 km (5:17 / km) +2m 5:16 / km

warm up jog around Albert Park

Orienteering (sprint - urban) 7:06 [4] *** 1.54 km (4:37 / km) +2m 4:35 / km
9c

Loop 1 at Teesside Uni Campus

Orienteering (sprint - urban) 7:30 [4] *** 1.53 km (4:54 / km) +3m 4:51 / km
11c

Loop 2 at Teesside Uni
Lost concentration after I fell on the way into 6 but picked it up again by the end.

Orienteering (sprint - urban) 5:48 [4] *** 1.24 km (4:41 / km)
8c

Loop 3 at Teesside Uni
Long leg to 7 which I managed to get a rough plan for on the way into 6, legs pretty heavy by this point but happy that my concentration stayed strong throughout.

Running warm up/down 7:51 [2] 1.43 km (5:29 / km)

cool down jog around the park and back to car.

Friday Feb 27, 2015 #

5 PM

Running (20/20s) 31:44 [4] 5.76 km (5:31 / km) +122m 4:59 / km

20/20s again, first time in the light after school and no ice so even though we weren't aiming to push as hard it felt faster.

Thursday Feb 26, 2015 #

5 PM

Strength and Conditioning 30:00 [3]

Wednesday Feb 25, 2015 #

6 PM

Running warm up/down 24:07 [2] 3.64 km (6:38 / km) +130m 5:37 / km

warm up to sledging field then up unsuitables and along to start of reps.

Running intervals 25:44 [5] 4.81 km (5:21 / km) +59m 5:02 / km

3 x 1600m intervals
turn about on 9:30min (did it on 10mins last time)
Times were: 7.02, 7.08, 6.44
2nd rep had net climb and a head wind so happy to be only a little slower than first rep and pleased to be faster on last as Caroline kicked half way and I managed to catch back up a bit of the distance she took out of me by the end.
Overall faster than last time I ran the session so really pleased.

Running warm up/down 11:03 [2] 1.93 km (5:44 / km)

jog back home

Tuesday Feb 24, 2015 #

5 PM

Running 31:23 [2] 5.57 km (5:38 / km) +108m 5:08 / km

easy run around the horseshoe

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