Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alice R

In the 7 days ending Jan 17, 2016:

activity	#	time	miles		km		+m
Running	8	4:04:09	25.23	(9:41)	40.6	(6:01)	701
Orienteering	3	2:39:27	7.62	(20:55)	12.27	(13:00)	404
Stretching	1	30:00
Total	9	7:13:36	32.85		52.87		1105

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Sunday Jan 17, 2016 #

11 AM

Running warm up/down 20:02 [2] 3.04 km (6:35 / km) +92m 5:43 / km

Orienteering 54:11 [3] 3.15 km (17:12 / km) +155m 13:48 / km

High rigg, didn't push as hard as meant too partly due to snow depth, good fun

Saturday Jan 16, 2016 #

11 AM

Orienteering 52:15 [2] 4.61 km (11:20 / km) +140m 9:50 / km

Compass only at high and low hows

Running warm up/down 11:30 [2] 2.04 km (5:38 / km) +12m 5:29 / km

2 PM

Running warm up/down 16:40 [2] 2.63 km (6:20 / km) +45m 5:50 / km

Orienteering 53:01 [2] 4.51 km (11:45 / km) +109m 10:29 / km

Pairs exercise with Jenny at hogs earth, map memory and planning ahead

Friday Jan 15, 2016 #

12 PM

Running 37:00 [2] 5.57 km (6:39 / km) +90m 6:09 / km

Very easy with mum mid revision and packing for training weekend and uni

Thursday Jan 14, 2016 #

3 PM

Running 30:16 [2] 5.51 km (5:30 / km) +101m 5:02 / km

Very pretty in the snow

Wednesday Jan 13, 2016 #

6 PM

Running warm up/down 15:03 [2] 2.56 km (5:53 / km) +33m 5:31 / km

Running intervals 26:00 [5] 3.73 km (6:58 / km) +84m 6:16 / km

8 x 440m up and down butt lane
Turn around every 3:15
1,3,5,7 uphill times between 1:53-2:00 decreasing throughout
2,4,6,8 downhill times between 1:28-1:37 decreasing throughout
Really enjoyed this

Running warm up/down 14:27 [2] 2.35 km (6:09 / km) +10m 6:01 / km

Tuesday Jan 12, 2016 #

5 PM

Running 42:26 [2] 7.41 km (5:44 / km) +141m 5:14 / km

Easy run with Aidan

Monday Jan 11, 2016 #

3 PM

Running (20/20s) 30:45 [4] 5.76 km (5:20 / km) +93m 4:56 / km

Usual 20/20s, felt pretty good despite doing it on my own

5 PM

Stretching 30:00 [1]

Yoga

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