Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alice R

In the 7 days ending Mar 22, 2015:

activity

time

miles

Running

2:26:37

16.22

(9:02)

26.1

(5:37)

402

Orienteering

1:54:52

8.02

(14:20)

12.9

(8:54)

344

31c

Strength and Conditioning

55:00

Cycling

30:00

Stretching

20:00

Total

6:06:29

24.23

39.0

746

31c

1:38

0:00

» now

Sunday Mar 22, 2015 #

11 AM

Running warm up/down 5:33 [2] 1.01 km (5:30 / km) +10m 5:14 / km

warm up and a few drills

Orienteering 1:06:41 [4] *** 7.55 km (8:50 / km) +169m 7:57 / km
21c

Short blue at Gilling Woods
Legs tired from yesterday but confident physically for most of this. A few technical wobbles on a couple of shorter legs when I didn't have a clear AP but my planning ahead was good for the second half of the course and the 2 longer legs.

Running warm up/down 5:24 [2] 0.95 km (5:41 / km) +22m 5:06 / km

cool down jog afterwards

Saturday Mar 21, 2015 #

10 AM

Running warm up/down 11:02 [2] 1.68 km (6:34 / km) +56m 5:38 / km

warm up to start of course from Gribdale

Orienteering 48:11 [4] *** 5.35 km (9:00 / km) +175m 7:44 / km
10c

Part of W21E long distance course for the JK 1996 on Coate Moor.
Good practice on 1:15 map and some tough terrain running through brambles, heather and bracken.

Running warm up/down 5:08 [2] 0.88 km (5:50 / km)

cool down jog and lots of rolling when I got home.

Friday Mar 20, 2015 #

7 PM

Running 31:45 [4] 5.84 km (5:26 / km) +89m 5:03 / km

20/20s again and getting further as well which is nice.

Thursday Mar 19, 2015 #

5 PM

Strength and Conditioning (plyometrics) 30:00 [3]

Wednesday Mar 18, 2015 #

2 PM

Cycling 15:00 [2]

Strength and Conditioning 15:00 [2]

Stretching 10:00 [1]

6 PM

Running warm up/down 22:48 [2] 3.69 km (6:11 / km) +141m 5:11 / km

warm up

Running intervals 15:32 [4] 3.03 km (5:08 / km) +46m 4:46 / km

2 x 7min/1500m at threshold pace with 2min between, head torch died halfway so running with the group. Felt comfortable.

Running intervals 9:20 [5] 1.58 km (5:54 / km) +24m 5:29 / km

Sprint pyramid after threshold reps
10s (50s), 20s (40s), 30s (30s), 40s (20s), 50s (10s) and then back down.
2nd 40s really hard as every other rep slightly uphill too. Lots of lactate by the end and it was interesting running in the dark and fog on my own.

Running warm up/down 10:51 [2] 1.9 km (5:43 / km) +9m 5:35 / km

cool down back to sledging fields

Tuesday Mar 17, 2015 #

3 PM

Running 29:14 [2] 5.54 km (5:17 / km) +5m 5:15 / km

Out to Aiselby and just a few laps of the rugby pitches because neither of the teachers were there so I was kind of in charge and this was all I was allowed to do. Did a few strides out towards the end.

Monday Mar 16, 2015 #

Note

Went to physio this evening as my hamstring had been tight on Thursday and Friday but fine during the races at the weekend. Outside of left leg just really tight so need to foam roll it more but nothing that will interfere with my running or training.

2 PM

Cycling 15:00 [2]

Strength and Conditioning 10:00 [2]

Stretching 10:00 [1]

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