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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alice R

In the 7 days ending Dec 11, 2016:

activity # timemileskm+m
  Running8 3:40:57 24.9(8:52) 40.07(5:31) 453
  Orienteering3 2:59:00 12.81(13:58) 20.62(8:41) 117
  Strength and Conditioning2 1:22:00
  Drills1 30:00 1.59(18:52) 2.56(11:43)
  Total9 8:31:57 39.3 63.25 570

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MoTuWeThFrSaSu

Sunday Dec 11, 2016 #

10 AM

Running warm up/down 11:50 [2] 2.08 km (5:41 / km)

Orienteering 59:00 [3] 7.03 km (8:24 / km) +29m 8:13 / km

Multi-technique course

Running warm up/down 7:48 [2] 1.29 km (6:03 / km) +5m 5:56 / km

Saturday Dec 10, 2016 #

11 AM

Running warm up/down 7:19 [2] 1.33 km (5:30 / km)

Orienteering 1:25:00 [2] 9.56 km (8:53 / km) +65m 8:36 / km

Training at Esher common
Windows, corridor and control pick courses
2 PM

Running warm up/down 6:44 [2] 1.1 km (6:07 / km) +4m 6:01 / km

Orienteering 35:00 [2] 4.03 km (8:41 / km) +23m 8:27 / km

Line and control pick courses on 1:5000 map
Felt very fatigued all day so no pushing the pace on anything but pleased that I was smooth and fully in control on the control pick wich Paul shadowed me on

Running warm up/down 5:31 [2] 0.96 km (5:45 / km)

Friday Dec 9, 2016 #

7 AM

Running warm up/down 4:33 [2] 0.98 km (4:39 / km)

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

Running warm up/down 5:31 [2] 0.97 km (5:41 / km) +41m 4:42 / km

Post training planning coffee
11 AM

Running 1:04:41 [2] 11.33 km (5:43 / km) +225m 5:12 / km

Run along derwent edge with Anna and Ellen for Anna's 22nd Birthday. Really lovely catch up and nice to be in the peaks again.

Thursday Dec 8, 2016 #

7 PM

Running 34:34 [2] 6.7 km (5:10 / km) +70m 4:54 / km

Easy out and back along fulwood with Anna, fanella and cara

Wednesday Dec 7, 2016 #

Note

No orienteering this afternoon as feeling pretty tired generally and don't want to overdo it at this point in the term
7 AM

Running warm up/down 5:24 [2] 1.14 km (4:44 / km)

Strength and Conditioning 40:00 [2]

Running warm up/down 4:36 [2] 0.79 km (5:49 / km) +35m 4:46 / km

Tuesday Dec 6, 2016 #

6 PM

Running warm up/down 13:49 [2] 2.46 km (5:37 / km)

Running intervals 33:00 [5] 6.36 km (5:11 / km)

10min tempo running with Jade (4min)
5 x 2min (1min)
6 x 20s (20s)
Got it done but not feeling fast at all, cut out the extra 2min

Running warm up/down 15:37 [2] 2.58 km (6:03 / km) +73m 5:18 / km

Monday Dec 5, 2016 #

6 PM

Strength and Conditioning 42:00 [2]

SHUOC circuits

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