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Training Log Archive: Alice R

In the 7 days ending Mar 29, 2015:

activity # timemileskm+m
  Running6 3:15:39 19.51(10:02) 31.4(6:14) 246
  Orienteering1 45:46 5.47(8:22) 8.81(5:12) 1145c
  Strength and Conditioning2 42:00
  Cycling2 30:00
  Stretching2 25:00
  Total9 5:38:25 24.99 40.21 25745c

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MoTuWeThFrSaSu

Sunday Mar 29, 2015 #

3 PM

Running warm up/down 12:15 [2] 2.06 km (5:57 / km) +91m 4:52 / km

warm up jog to Silverton

Running hills 26:00 [5] 3.05 km (8:31 / km)

Hills at Silverton
Last hard session before the JK and it felt good. Consistently getting further on all of the second set of hills in comparison to earlier in the year.

6 x 30s (1:30min) on shallower hill
2min rest
6 x 30s (1:30min) on steep hill
Legs very full of lactate by end of last hill.

Running warm up/down 12:25 [2] 1.99 km (6:14 / km)

very slow jog home

Saturday Mar 28, 2015 #

11 AM

Running warm up/down 5:53 [2] 1.11 km (5:18 / km)

warm up jog followed by a few drills

Orienteering (sprint - urban) 27:49 [4] *** 5.22 km (5:20 / km) +7m 5:18 / km
25c

1st of 2 sprints planned by dad around coulby newham. Aiming to stick at threshold pace and happy with navigation apart from 9 which I hadn't planned ahead for and had 3 dead end options.

Running 4:38 [2] 0.82 km (5:39 / km)

jog to start of second sprint

Orienteering (sprint - urban) 17:57 [5] *** 3.59 km (5:00 / km) +4m 4:58 / km
20c

2nd sprint which was shorter and more technical. Coped a lot better with this one and tried to push the pace even though my legs were heavy from the first.

Running warm up/down 5:32 [2] 0.95 km (5:49 / km)

cool down jog back to car

Friday Mar 27, 2015 #

5 PM

Running 32:29 [4] 5.87 km (5:32 / km) +95m 5:07 / km

Usual 20/20 session and felt really strong throughout even though I was on my own.

Thursday Mar 26, 2015 #

5 PM

Strength and Conditioning 27:00 [3]

plyometrics: 3 sets of exercises

Wednesday Mar 25, 2015 #

2 PM

Cycling 20:00 [2]

Strength and Conditioning 15:00 [2]

Stretching 10:00 [1]

6 PM

Running intervals (track) 42:10 [5] 5.81 km (7:15 / km)

1st time at the track in ages
6 x 400m (2min rest)
Times: 90, 90, 86, 85, 81, 81
Had watch set to do 92s for each but felt like I could run faster so need to set watch faster than 23s per 100m next time.
Warm up, drills, strides and cool down included.

Tuesday Mar 24, 2015 #

3 PM

Running 29:12 [2] 5.22 km (5:36 / km)

easy along other side of river to school

Monday Mar 23, 2015 #

2 PM

Cycling 10:00 [2]

Just enough to warm up enough to stretch properly

Stretching 15:00 [1]

5 PM

Running 25:05 [2] 4.52 km (5:33 / km) +60m 5:12 / km

Easy birthday run with Aidan and my new garmin :)

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