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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alice R

In the 7 days ending Feb 26, 2017:

activity # timemileskm+m
  Orienteering5 4:01:56 17.31(13:59) 27.86(8:41) 615
  Running7 2:30:50 16.46(9:10) 26.49(5:42) 460
  Strength and Conditioning2 1:10:00
  Drills1 20:00 1.36(14:42) 2.19(9:08)
  Total10 8:02:46 35.13 56.54 1075

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MoTuWeThFrSaSu

Sunday Feb 26, 2017 #

Orienteering warm up/down 6:02 [2] 0.93 km (6:29 / km) +17m 5:57 / km

1 PM

Running warm up/down 13:06 [2] 2.29 km (5:43 / km) +57m 5:05 / km

Orienteering race 1:13:25 [4] 8.11 km (9:03 / km) +253m 7:50 / km

Northern Champs bigland
Good for first 2/3 then some big mistakes on the final slope.

Saturday Feb 25, 2017 #

1 PM

Orienteering 1:10:00 [2] 7.18 km (9:45 / km) +140m 8:53 / km

Simpson ground Shuoc training inc WU, ran through a few controls very easy on way back to bus as a WD
8 PM

Running warm up/down 9:35 [2] 1.42 km (6:45 / km) +29m 6:07 / km

Orienteering 1:02:09 [3] 5.77 km (10:46 / km) +147m 9:33 / km

British night champs 3rd W20 pretty clean but not pushing too much and very slow on any of the descents

Running warm up/down 9:39 [2] 1.44 km (6:42 / km) +44m 5:49 / km

Friday Feb 24, 2017 #

7 AM

Running warm up/down 13:15 [2] 2.48 km (5:21 / km) +37m 4:58 / km

Drills 20:00 [2] 2.19 km (9:08 / km)

Thursday Feb 23, 2017 #

4 PM

Running warm up/down 12:43 [2] 2.56 km (4:58 / km)

Orienteering intervals 30:20 [4] 5.87 km (5:10 / km) +58m 4:55 / km

Sprintervals around the city and train station with Shuoc. Ran mainly with Emma from Canada.

Running warm up/down 16:37 [2] 2.96 km (5:37 / km) +119m 4:40 / km

Back up the hill

Wednesday Feb 22, 2017 #

7 AM

Running warm up/down 3:39 [2] 0.71 km (5:08 / km)

Strength and Conditioning 40:00 [2]

Running warm up/down 4:41 [2] 0.7 km (6:41 / km) +38m 5:16 / km

Tuesday Feb 21, 2017 #

12 PM

Running 9:39 [2] 1.84 km (5:15 / km) +22m 4:57 / km

To physio with Kim and back

Running 10:37 [2] 1.88 km (5:39 / km) +50m 4:59 / km

6 PM

Running warm up/down 13:09 [2] 2.3 km (5:43 / km) +64m 5:01 / km

Running intervals 24:00 [4] 4.22 km (5:41 / km)

3 sets of 30s, 30s, 2min, 30s, 30s (30s) with 3min between sets

Running warm up/down 10:10 [2] 1.69 km (6:01 / km)

Monday Feb 20, 2017 #

12 PM

Strength and Conditioning 30:00 [1]

Pilates, having an easy week so no circuits this evening.

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