Training Log Archive: Alice R

In the 7 days ending Nov 24, 2019:

1:40

0:00

11 AM

Running warm up/down 16:51 [2] 2.61 km (6:27 / km) +80m 5:36 / km

Orienteering 1:23:54 [4] 9.51 km (8:49 / km) +330m 7:31 / km

Bethecar moor brown
Large error on 1, just ran off in a random direction with no plan but got better after that.

11 AM

Orienteering 1:02:00 [3] 5.72 km (10:50 / km) +172m 9:25 / km

Training at Haverthwaite heights with CLOK

Orienteering 18:00 [2] 1.12 km (16:04 / km) +31m 14:07 / km

Shadowing Caroline round one of these courses

8 AM

Strength and Conditioning 30:00 [2]

6 PM

Running 59:00 [2] 9.8 km (6:01 / km) +220m 5:25 / km

Standard rivelin with Tenty

12 PM

Strength and Conditioning 30:00 [2]

3 PM

Running 37:50 [2] 6.56 km (5:46 / km) +137m 5:13 / km

Easy allotments as part of Shuoc social run

6 PM

Running warm up/down 40:20 [2] 6.97 km (5:47 / km) +72m 5:30 / km

Running intervals 29:30 [4] 5.35 km (5:31 / km) +49m 5:16 / km

Shuoc intervals
1,2,3,4,4,3,2,1min (1/2 rest) feeling pretty tired from yesterday but got it done

5 PM

Strength and Conditioning 30:00 [2]

Quite half hearted circuits post spook

7 PM

Running warm up/down 16:50 [2] 2.9 km (5:48 / km) +30m 5:31 / km

Running 39:20 [4] 7.44 km (5:17 / km) +258m 4:30 / km

Springvale Spirals
Good fun but ended up running a bit extra by accident (~45s?)