Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Olivia

In the 28 days ending Feb 28, 2014:

activity

time

miles

Strength and Conditioning

11:50:00

23.4

(30:20)

37.66

(18:51)

Running

3:53:37

18.11

29.14

Orienteering

1:16:46

6.9

(11:07)

11.11

(6:55)

Rolling

25:00

Total

17:25:23

48.41

77.91

[1-5]

17:00:23

1:33

0:00

» now

Thursday Feb 27, 2014 #

Strength and Conditioning (Parkfit) 1:00:00 [2] 2.7 km (22:13 / km)
shoes: Saucony Peregrines

James was coming down with man flu so it was rather a pathetic session tonight, possibly quite a good thing as it meant I couldn't go too hard on my leg, which is feeling much better. Rest day tomorrow and orienteering on Sat, so we'll see how it holds up

Wednesday Feb 26, 2014 #

Note

Physio this morning, apparently I've strained a load of lower leg muscles which in turn caused my hip to take extra strain. I've been prescribed lots of stretching and gentle exercise until everything relaxes again.

Strength and Conditioning (Parkfit) 1:00:00 [2] 3.1 km (19:21 / km)
shoes: Saucony Peregrines

Apparently this mornings torture session helped, still took it very easy but I was definelty able to do a bit more than last night. I was able to run a bit more and do more exercises with two feet. Hopefully over the next few days ill be able to slowly ramp it up

Tuesday Feb 25, 2014 #

Strength and Conditioning (Parkfit) 1:00:00 [2] 3.18 km (18:52 / km)
(injured) shoes: Saucony Peregrines

Took it unbelievably easy tonight, very light jogging and any exercise that caused any pain was modified, which led to a lot of one legged exercises!

Monday Feb 24, 2014 #

Note
(injured) (rest day)

Pain has progressed into my hip so taking a rest day

Sunday Feb 23, 2014 #

Running 30:00 [1] 1.0 km (30:00 / km)
(injured) shoes: Saucony Peregrines

Great running workshop looking at drills and how to run up and down hills, I have a few ideas to add into my warm up. My leg really hurt today so couldn't do as much as I would like

Saturday Feb 22, 2014 #

Running warm up/down 8:50 [2] 1.2 km (7:22 / km)
shoes: VJ Integrators

Quick warm up including some dynamic stretching

Orienteering race 48:54 [4] 6.47 km (7:33 / km)
shoes: VJ Integrators

NI Score Champs. I completely messed up the start, I identified my first control and my route and then ran clean past a control about 20m off my line cos I didn't see it. Thankfully it was only a 10 pointer. After that every thing was going smoothly, it was a pretty easy area so it was mainly about speed and correct direction. Coming out of 227 I was following the tapes to the crossing point but they seemed to just stop in the woods. I headed to the fence and promptly fell off the top of it twisting my leg on landing. I hobbled round the last section hoovering as many controls on the way as possible.

1st Female 410 points
2nd Heather 380

Orienteering race 27:52 [4] 4.64 km (6:00 / km)
shoes: VJ Integrators

NI Night Champs, my leg had seized up in the break so I couldnt go as hard as I would have liked since it hurt like hell. The course was easy enough, the B which the women's open was running didn't go anywhere near the woods, so it was just keeping in contact with the map and getting the direction right. The first 11 controls were bang on, 12 I had a light wobble since I was just aiming for the middle of a field and hoping I hit/spotted the control. I then managed to lose about 30s at the final control since it was tucked just to the right and I couldn't see it. Overall I was really happy with my run.

1st Me 27:52
2nd Richard D 29:11(not dark)
3rd Lyle 30:28

Thursday Feb 20, 2014 #

Strength and Conditioning (Parkfit) 1:00:00 [3] 2.5 km (24:00 / km)
shoes: Saucony Peregrines

Lots of core and uppers with a little bit of running to keep warm. I was taking it easy with the 2 events on sat!

Wednesday Feb 19, 2014 #

Running warm up/down 8:27 [2] 1.47 km (5:45 / km)
shoes: Saucony Peregrines

Trying for a decent warm up tonight

Running tempo 15:00 [4] 3.06 km (4:54 / km)
ahr:171 max:180 shoes: Saucony Peregrines

Got the results of the fitness test today and therefore got a threshold hr at which to train, so I gave it a go tonight, aim was to keep hr between 170-176 which took me a while to get the hang of but I got there in the end. Will be trying to do more of these in coming weeks

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Saucony Peregrines

Jog back to the car park

Strength and Conditioning (Parkfit) 1:05:00 [4] 4.29 km (15:09 / km)
shoes: Saucony Peregrines

Loads of sprints tonight, it was great, hardly any recover time either so I was really struggling to keep up in some cases, I was a little too enthusiastic on the sprints I think.

Tuesday Feb 18, 2014 #

Strength and Conditioning (Parkfit) 1:00:00 [3] 3.5 km (17:09 / km)
shoes: Saucony Peregrines

Good tough class tonight, would have been harder if it weren't so slippery underfoot making it impossible to sprint and change direction quickly. So many press ups though, the last eight mins had 100 alone.

Monday Feb 17, 2014 #

Running warm up/down 6:20 [2] 1.1 km (5:45 / km)
shoes: Saucony Kinvara 4

Felt a bit better so headed to intervals

Running intervals 39:00 [4] 6.41 km (6:05 / km)
shoes: Saucony Kinvara 4

Garmin died so borrowed the distance from the last time I ran this session, I reckon I was slower tonight but we were on the track so it was easier running. Alternating long and shorts tonight, 5 / 1.5 / 4.5 / 2 / 4 / 2.5 / 3.5 / 3 with half recovery. I felt empty tonight, but I may finally have a reason, I have an iron deficiency with could be the reason I'm tired all the time. A couple of weeks on iron supplements and hopefully ill be back to my bouncy best!

Running warm up/down 3:53 [2] 0.7 km (5:33 / km)
shoes: Saucony Kinvara 4

Quick warm down then home for food

Saturday Feb 15, 2014 #

Strength and Conditioning (Parkfit) 1:00:00 [3] 3.5 km (17:09 / km)
shoes: Saucony Peregrines

Probably shouldn't have gone to this, I felt like crap the entire way through, I couldn't have been less enthusiastic if I tried.

Thursday Feb 13, 2014 #

Strength and Conditioning (Parkfit) 1:00:00 [4] 3.7 km (16:13 / km)
shoes: Saucony Peregrines

Lots of running, jump lunges and squats this evening with loads of dips and burpees to hit the arms

Wednesday Feb 12, 2014 #

Note
(rest day)

Accidental rest day,got my timings messed up and missed parkfit

Tuesday Feb 11, 2014 #

Strength and Conditioning (Parkfit) 1:00:00 [3] 3.79 km (15:50 / km)
shoes: Saucony Peregrines

Still feeling rubbish, soooo Parkfit in the snow? Obviously! Thankfully there was plenty of running so we didn't get cold. Felt tired throughout, I wish this cold would either hit me full on or go away and not just lurk.

Monday Feb 10, 2014 #

Note
(rest day)

Feeling a bit crap so rest day

Saturday Feb 8, 2014 #

Note

Spent a couple of hours being streched, poked and attacked with callipers as part of Sports Institue fitness testing

Running warm up/down 8:00 [2]

Warm up before the lactic acid/ VO2 Max test

Running intervals 31:30 [5]

Threshold/VO2 Max test, 4mins on, 1 min off starting at 8 kph and increasing by 1kph each time. In the rest a blood sample was taken to check how much lactic acid was in our blood. Once the level hit 6, then the speed increased by 1kph a min. I probably could have gone higher had I not been wearing the mask, it made me feel quite sick but hopefully when the results come through ill be able to adapt my training for it to become more effective.

Thursday Feb 6, 2014 #

Note
(rest day)

Visiting mum after her bid to become the bionic women begins (hip replacement)

Wednesday Feb 5, 2014 #

Running 27:45 [3] 5.2 km (5:20 / km)
shoes: Saucony Kinvara 4

Not sure if ill get to train tomorrow so doubled up today

Strength and Conditioning (Parkfit) 55:00 [4] 3.8 km (14:28 / km)
shoes: Saucony Peregrines

High intensity class tonight, first half was running two shuttles then switching with your partner and then carrying out an exercise until they returned. Two mins at each station. Second half was 20s on 10s off for 8 different exercises followed by a run x 3

Tuesday Feb 4, 2014 #

Strength and Conditioning (Parkfit) 50:00 [2] 1.5 km (33:20 / km)
shoes: Saucony Peregrines

Interesting class tonight, 3 rounds of 12 exercises, the time you did the exercise was decided by rolling a dice and multiplying the result by 10, if it landed on a 6 the you just did a min of the exercise but if was anything less then the rest of the min was made up with a static hold. For the first round it was a squat, then plank, then a v-sit. There were definitely some exercises were it was hard to work out which was the lesser of two evils (plank vs jump squats)

Monday Feb 3, 2014 #

Running warm up/down 6:38 [2] 1.1 km (6:02 / km)
shoes: Saucony Kinvara 4

Running intervals 39:18 [4] 6.4 km (6:08 / km)
shoes: Saucony Kinvara 4

Tonight was all about attempting to be consistent, 7 x 3.5 mins, with decreasing rest, it started at 3.5mins and dropped by 30s a rep. I tucked in behind one of the other girls as she seems to be better at pacing herself than I am.
833 / 867 / 873 / 875 / 878 / 856 / 901
I'm blaming the first one on the fact there was about 10 mins between me finishing my warm up and the session actually starting so I was quite cold. The next 4 felt good, I wasn't pushing too hard just feeling the rhythm at going with it. The 6th was a real struggle my legs just didn't want to be there and the final one was me getting competitive with some youngster from the Gaelic club cutting me up.

Running warm up/down 3:56 [2] 0.7 km (5:37 / km)
shoes: Saucony Kinvara 4

Warming down with some of the girls

Sunday Feb 2, 2014 #

Note
(rest day)

Back still a bit off so the run with the dog got switched to a walk

Rolling 10:00 [0]

More back rolling

Saturday Feb 1, 2014 #

Strength and Conditioning (Parkfit) 1:00:00 [2] 2.1 km (28:34 / km)
shoes: VJ Integrators

Unintentionally easy parkfit today, I must have tweaked something in my back so I could barely lift my shoulders off the ground to do a sit up, running was uncomfortable too, so I just backed off a bit

Rolling 15:00 [0]

Gently rolling my back since I couldn't work out how to stretch the bit that was sore

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