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Training Log Archive: Olivia

In the 29 days ending Feb 29, 2016:

activity	#	time	miles		km		+m
Strength and Conditioning	6	6:00:00
Running	9	5:04:03	37.38	(8:08)	60.15	(5:03)	20
Orienteering	5	4:05:20	20.93	(11:43)	33.69	(7:17)	545
Total	18	15:09:23	58.31		93.84		565

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Monday Feb 29, 2016 #

7 PM

Running warm up/down 8:39 [2] 1.59 km (5:26 / km)
shoes: Saucony Kinvara 6

Running 28:10 [5] 7.06 km (3:59 / km)
shoes: Saucony Kinvara 6

5 / 4 / 3 / 2 mins with half recovery x 2. Absolutely pissing it down. Twas grim. Took the 5 minutes fairly easy and then tried to keep consistent for the rest. Lapping in about 95 for most reps. Stuck with Suzie for most of it and tried not to let Hazel get too far in front.

Running warm up/down 6:34 [2] 1.1 km (5:58 / km)
shoes: Saucony Kinvara 6

Saturday Feb 27, 2016 #

12 PM

Running warm up/down 7:30 [2] 1.1 km (6:49 / km)
shoes: Saucony Peregrine 4 (Red)

Orienteering race 31:34 [4] 4.68 km (6:45 / km) +85m 6:11 / km
shoes: Saucony Peregrine 4 (Red)

LVO Score Champs, Crawfordsburn. Picked up the map and noticed there was a natural route which took most of the climb and distance in in the first half dozen controls and then it was all about bouncing through the rest. Unfortunately most of the field also noticed so there was a large pack of us through the first few controls. I started quite fast but my legs felt pretty heavy and when StephP came past I really struggled to keep up with her. But coming out number 110 I dropped down to pick up the most awkward control (111) whilst Steph headed onto 109. Didn't see her again but picked up TrevorM and Wilbert so had a mini battle with them for the rest of the course. As I came into the finish I fully expected Steph to be waiting for me, but it turned out she had had to go back for 111 which allowed me to sneak the win :)

Running warm up/down 6:00 [2] 0.89 km (6:44 / km)
shoes: Saucony Peregrine 4 (Red)

Thursday Feb 25, 2016 #

6 PM

Running warm up/down 8:55 [2] 1.66 km (5:22 / km)
shoes: Saucony Kinvara 6

Warm up from Ormeau down to the bridges. Thought I'd prepared my bag well last night until I got to the car park and realised I didn't have my hr monitor or socks....

Running tempo 5:00 [4] 1.11 km (4:30 / km)
shoes: Saucony Kinvara 6

Tempo session 3x5 mins on with 2 mins walking recovery. First one felt slow but I just could get moving. Speed improved on 2 and 3

Running 2:00 [1] 0.2 km (10:00 / km)
shoes: Saucony Kinvara 6

Running tempo 5:00 [4] 1.15 km (4:21 / km)
shoes: Saucony Kinvara 6

Running 2:00 [1] 0.18 km (11:07 / km)
shoes: Saucony Kinvara 6

Running tempo 5:00 [4] 1.14 km (4:23 / km)
shoes: Saucony Kinvara 6

Running warm up/down 13:08 [2] 2.25 km (5:50 / km)
shoes: Saucony Kinvara 6

Learning the hard way that running without socks is not sensible, one blister on the toe and a cut on my Achilles. Need to remember to put the emergency socks back into my kit bag.

Wednesday Feb 24, 2016 #

Strength and Conditioning (Barre) 1:00:00 [3]

Tuesday Feb 23, 2016 #

Strength and Conditioning (Tribal) 1:00:00 [2]

Monday Feb 22, 2016 #

7 PM

Running warm up/down 6:41 [2] 1.27 km (5:16 / km)
shoes: Saucony Kinvara 6

Running 27:15 [5] 7.15 km (3:49 / km)
shoes: Saucony Kinvara 6

4 down to 2 in 15s intervals. Lapping 94-6s for first lap and hitting 3.15 for 800. Felt pretty strong tonight if a little slow. But slowly getting back to it.

Running warm up/down 7:30 [2] 1.24 km (6:03 / km)
shoes: Saucony Kinvara 6

Saturday Feb 20, 2016 #

Orienteering race 48:30 [4] 5.68 km (8:32 / km) +185m 7:21 / km
shoes: X-Talon 212

Orienteering race 32:26 [5] 3.66 km (8:52 / km) +135m 7:29 / km
shoes: X-Talon 212

Thursday Feb 18, 2016 #

Running 21:27 [2] 3.8 km (5:39 / km)
shoes: Saucony Kinvara 6

Long day at work so just a short leg loosener

Wednesday Feb 17, 2016 #

Strength and Conditioning (Barre) 1:00:00 [3]

Tuesday Feb 16, 2016 #

Strength and Conditioning (Tribal) 1:00:00 [3]

Absolutely hammering it down tonight so there was a lot of running and leg work to keep us moving.

Monday Feb 15, 2016 #

Running warm up/down 7:32 [2] 1.2 km (6:17 / km)
shoes: Saucony Kinvara 6

Running intervals 25:12 [5] 6.68 km (3:46 / km)
shoes: Saucony Kinvara 6

First track session in over a month, so had low expectations going in.
1 x 4.5
2 x 3.5
3 x 2.5
4 x 1.5

Took the 4.5 quite handy to ease my way back in and then tried to push on the rest. Lapping between 95-98 and hit the 400 on 3 of the 4 90s. Tricia was absolutely flying tonight, I was barely able to keep up with her for one lap! On the plus side no hamstring pain and chest was ok so nearly back to normal.

Running warm up/down 10:27 [2] 1.63 km (6:25 / km)
shoes: Saucony Kinvara 6

Sunday Feb 14, 2016 #

Orienteering 49:59 [3] 6.0 km (8:20 / km) +120m 7:34 / km
shoes: X-Talon 212

Saturday Feb 13, 2016 #

Running 8:00 [2] 1.15 km (6:57 / km)
shoes: Saucony Peregrine 4 (Red)

Warm up and a few drills

Orienteering race 42:04 [4] 7.67 km (5:29 / km) +20m 5:25 / km
shoes: Saucony Kinvara 6

Long - Splits

Thursday Feb 11, 2016 #

Running 1:01:21 [3] 11.23 km (5:28 / km) +20m 5:25 / km
shoes: Saucony Kinvara 6

Ormeau - Annadale - Ravenhill loop with an extra loop round the outside of Ormeau thrown in for a bit of distance. I might need to do a few more longer runs since I am taking on the 21E long course at the JK and I am determined to finish it this time....3rd time lucky. Ribs felt ok whilst I was running but hurt like hell by the time I got home.

C • W21E 10

Tuesday Feb 9, 2016 #