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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alice R

In the 7 days ending Nov 6, 2016:

activity # timemileskm+m
  Running7 4:47:32 31.11(9:15) 50.06(5:45) 816
  Strength and Conditioning2 1:22:00
  Orienteering1 1:15:14 4.74(15:52) 7.63(9:52) 39
  Drills1 30:00 1.59(18:52) 2.56(11:43)
  Total8 7:54:46 37.44 60.25 855

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MoTuWeThFrSaSu

Sunday Nov 6, 2016 #

10 AM

Running warm up/down 13:06 [2] 2.54 km (5:09 / km) +13m 5:02 / km

Orienteering 1:15:14 [3] 7.63 km (9:52 / km) +39m 9:37 / km

Newton Hansard CLOK event focussing on compass, really enjoyed it and orienteering steadily until the last loop which had a few scrambles up and down the valleys

Running warm up/down 6:58 [2] 1.3 km (5:22 / km)

Saturday Nov 5, 2016 #

2 PM

Running long 1:35:18 [2] 15.57 km (6:07 / km) +303m 5:35 / km

Long run back home with the family, up Roseberry topping, little Roseberry then a lap of the moor. Weather starting to get winters with a few hail storms but good fun

Friday Nov 4, 2016 #

7 AM

Running warm up/down 4:36 [2] 0.95 km (4:51 / km)

Drills 30:00 [2] 2.56 km (11:43 / km)

Running warm up/down 5:50 [2] 1.0 km (5:50 / km) +36m 4:57 / km

Thursday Nov 3, 2016 #

2 PM

Running 25:13 [2] 4.64 km (5:26 / km) +89m 4:58 / km

To physio with Kim and back

Wednesday Nov 2, 2016 #

7 AM

Running warm up/down 7:43 [2] 1.37 km (5:38 / km) +40m 4:55 / km

To gym and back

Strength and Conditioning 40:00 [2]

3 PM

Running 1:00:57 [2] 10.41 km (5:51 / km) +238m 5:15 / km

Rivelin with Emily, legs a bit sore from gym in the morning

Tuesday Nov 1, 2016 #

6 PM

Running warm up/down 13:11 [2] 2.59 km (5:05 / km)

Running intervals 40:00 [5] 7.17 km (5:35 / km) +32m 5:27 / km

10min tempo (4min),
1 x 1min (1min),
6 x 20s (20s)
Felt good on the tempo and 1mins, legs a bit wobbly on the sprints. Foot not sore during at all.

Running warm up/down 14:40 [2] 2.52 km (5:49 / km) +65m 5:09 / km

Monday Oct 31, 2016 #

5 PM

Strength and Conditioning 42:00 [2]

SHUOC circuits

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