Training Log Archive: OliviaIn the 30 days ending Jun 30, 2013:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||||||||||
Sunday Jun 30, 2013 #
4 PM
Running warm up/down 11:28 [2] 1.23 km (9:19 / km)
ahr:133 max:166 shoes: VJ Integrators
Orienteering race 39:09 [3] 4.85 km (8:04 / km)
ahr:164 max:185 shoes: VJ Integrators
Testing the women's open Middle Distance for the WPFG. Not entirely sure I like the new map of Barnetts but that could just be because I'm so used to the old one. The sites supposedly had red and white tape at them but there are some I just didn't see. Will have to check to see if I actually visited each point although I'm fairly sure I was in the right place. It was a good course and I'm sure it will cause a few problems on the day, as local knowledge definitely helped in places today!
Orienteering warm up/down 21:07 [2] 1.23 km (17:10 / km)
ahr:128 max:167 shoes: VJ Integrators
Jogged through a couple of controls with Susan to make sure we were in the right place, the tag was definitely missing for one control and for others it was a case of not seeing for looking.
Saturday Jun 29, 2013 #
Note
(rest day)
Friday Jun 28, 2013 #
6 PM
Running warm up/down 7:00 [1] 0.8 km (8:45 / km)
shoes: Saucony Peregrines
Got plenty of odd looks casually jogging through the city centre from where I'd parked to the start
Orienteering race (Sprint) 24:41 [5] 4.47 km (5:31 / km)
shoes: Saucony Peregrines
Great fun testing the WPFG's sprint courses, nor that I can say anything about them other than they are really fun! Only made one mistake which is pretty good for me but I was really annoyed with myself for not spotting the trap though. Susan beat me by 14s, having had a clean race.
7 PM
Orienteering race (Sprint) 12:21 [5] 2.28 km (5:25 / km)
shoes: Saucony Peregrines
Second sprint course, this one was supposed to be 1.5k straight line. Was much happier with how I ran on this one, really enjoyed the whooping and hollering from the drinkers on one of the legs, it gave my legs a bit of a boost!
Thursday Jun 27, 2013 #
7 PM
Strength and Conditioning (Parkfit ) 1:00:00 [3] 3.06 km (19:36 / km)
shoes: Saucony Peregrines
Really annoyed I forgot my hr monitor tonight cos we did quite a lot of sprints, most of the distance covered was before the half time water break. James must be on an upper body kick at the moment cos ended up doin a ton of press ups and resistance exercises, but felt good throughout which was nice :)
Wednesday Jun 26, 2013 #
7 PM
Orienteering race (WEE Series) 35:31 [3] 5.37 km (6:37 / km)
ahr:179 max:239 shoes: Saucony Peregrines
Tuesday Jun 25, 2013 #
7 PM
Strength and Conditioning (Parkfit) 1:00:00 [3] 2.64 km (22:44 / km)
ahr:122 max:181 shoes: Saucony Peregrines
Good varied session tonight, although arms and shoulders took a real beating, the press up walk nearly destroyed me! Needed Susan there though to attract all the bugs, I was being eaten alive, judging by reports coming in from Finland I'm gonna need the super strength bug spray and to stick to Susan like glue!
Monday Jun 24, 2013 #
6 PM
Strength and Conditioning (Parkfit) 1:00:00 [3] 2.62 km (22:54 / km)
ahr:130 max:229 shoes: Saucony Peregrines
Tough legs session tonight, waaaay to many lunges for my liking. Also two footed jumps caused my hr monitor to be around my waist for quite a lot of the session, hence the v.high hr! Nice long(ish) runs between exercises so not too much sprinting. Achilles is pretty much back to normal but still doesnt like squat thrusts, which I have to say im not too unhappy about!
Sunday Jun 23, 2013 #
Note
(rest day)
Saturday Jun 22, 2013 #
Note
(rest day)
Nice to have a day off, esp after Susan told me that the Brown course today was 7k with 420m of climb!
Friday Jun 21, 2013 #
8 PM
Orienteering race (Newcastle Urban Race) 37:05 [4] ** 7.28 km (5:06 / km)
ahr:173 max:182 shoes: Saucony Peregrines
A really fun race around Newcastle town centre. I am pretty happy with how my race went, I made a few marginal route choice errors which I'm slightly annoyed about but no big errors for once! Started off well, remembering the awkwardness of the first control from last year, but made a mistake in the route to 2, and then lost map contact and had to stop and work out where i'd got to before carrying on, it probably lost me 20~30s, but that was my biggest error. The course was fairly straightforward so spent the rest of the race working on planing ahead and control flow. It worked well for most of the race, made 2 small route choice errors going to 8 and 12. For 8 I had planned to go left about and avoid the hill but got to the junction and instinctively turned right, and only noticed when I started up the hill, it probably only cost me 10s, but took a little extra out of the legs. To 12 I just didnt see the shorter left about route to the control until after I'd fininshed. Im not sure how much time I lost, but it wouldnt have been much.
1st Eoin McCullough 29:46
2nd Paul P 31:20
7th Declan 36:37
9th Me 37:05 (first female)
13th Kat 40:51
1st Eoin McCullough 29:46
2nd Paul P 31:20
7th Declan 36:37
9th Me 37:05 (first female)
13th Kat 40:51
Thursday Jun 20, 2013 #
7 PM
Strength and Conditioning (Parkfit) 1:00:00 [3] 2.75 km (21:49 / km)
ahr:122 max:185 shoes: Saucony Peregrines
Nice combination of sprints and strength work, was actually able to sprint today (pain free) which was nice. Still having trouble with squat thrusts, and one legged planks, but now they are only uncomfortable instead of painful. One more race tomorrow and then a much needed weekend off to help my legs recover!
Wednesday Jun 19, 2013 #
6 PM
Running warm up/down 7:59 [3] 1.14 km (7:00 / km)
ahr:145 max:177 shoes: Saucony Peregrines
Warm up with Susan to try and loosen off the legs, it didn't really work, still felt really tired before I started.
7 PM
Orienteering race (WEE Series) 31:58 [4] 4.85 km (6:35 / km)
ahr:177 max:188 shoes: Saucony Peregrines
Legs really didn't want to play, so tried to keep it steady and mistake free. That lasted til the 3rd control where I didn't read the control description and lost about a minute fighting my way down into the control. Then spent the next few legs desperately trying to catch Susan, which lead to another mistake into 6, finally caught and passed her at 8. Apart from a minor loss of concentration on the way to 13 which meant I thought taking the direct route was a good idea, 45s of wading through brambles later I appeared on the path I should've taken. The hill to the finish was just painful, and killed what little power I had left in my legs.
Tuesday Jun 18, 2013 #
6 PM
Running warm up/down 6:30 [3] 1.21 km (5:22 / km)
ahr:150 max:173 shoes: Saucony Peregrines
This was supposed to be a very gentle recovery run with Susan but it was hijacked by James and became a hell of a lot faster than anticipated.
7 PM
Strength and Conditioning (Parkfit) 1:00:00 [3] 3.04 km (19:44 / km)
ahr:124 max:179 shoes: Saucony Peregrines
Really felt the last three days and so running was slow and my quads just gave up after the first set of lunges. A shorter version of last nights core workout to finish, which was fun in a sadistic kinda way. Susan also started a bit of a water fight, and yet ended up bone dry whilst I was soaked!
Monday Jun 17, 2013 #
6 PM
Strength and Conditioning (Parkfit) 1:00:00 [3] 2.71 km (22:08 / km)
ahr:129 max:184 shoes: Saucony Peregrines
Good class tonight, a nice mix of running and core work, the last 10 mins were purely core focused, and hurt like hell.
7 PM
Strength and Conditioning (Core workout) 30:00 [3]
Post parkfit core workout with James, Dillon and Emma. Lots of messing around trying to do handstands. A few very painful exercises including holding yourself in a pike position over two upright tyres, ouch!
Sunday Jun 16, 2013 #
Running 1:00:13 [2] 5.86 km (10:17 / km)
ahr:140 max:166 shoes: Saucony Peregrines
Very easy run with Susan in Hillsborough, staying off the tracks as much as possible. Re-read the WOC bulletin last night and realised that I'm not allowed to wear my dobb spikes for the middle distance and I don't own a pair of non-dobbs, so I now have 3 weeks to get my feet used to mum's o-shoes!
Saturday Jun 15, 2013 #
11 AM
Orienteering 1:20:32 [3] **** 5.38 km (14:58 / km)
shoes: VJ Integrators
A great days technical training in Binevenagh, using the old forest section of the map. Started off with a corridor exercise, got a bit confused towards the end because the green screen was much bigger than the area on the map but trusted my compass and unusually it worked! The corridor was followed by a long route choice leg, I took a straighter route than Susan (turned out to be about a min faster), but gave myself extra unnecessary climb from not contouring properly. Next excercise was a contour only section of the map but I only got one control in before I realised I was running out of time and needed to start head back. Ran back to the car park dropping in and doing a couple of the control pick controls on the way.
12 PM
Orienteering 32:56 [3] **** 2.31 km (14:15 / km)
shoes: VJ Integrators
Finished off with a mass start, gaffled, head to head race. Turns out I was on the same course as Kat and at times it turned into a 'who can walk up the brambled hill faster' race. It was good fun, we dropped Susan on the first loop, but she caught us on the ungaffled second loop, it came down to the final 2 controls to separate us, and a fortunate route choice to the last gave me the win with Kat a few seconds behind me and Susan a few seconds behind her.
Thanks to Allan for a great days training, even the torrential rain couldn't dampen the spirit.
Thanks to Allan for a great days training, even the torrential rain couldn't dampen the spirit.
Friday Jun 14, 2013 #
Note
(rest day)
Thursday Jun 13, 2013 #
Strength and Conditioning (Parkfit) 1:00:00 [3] 2.3 km (26:05 / km)
ahr:111 max:205 shoes: Saucony Peregrines
Pretty sure my hr monitor slipped at some point during the session, I was def not working hard enough to get my hr anywhere near 200! Again no sprinting or squat thrusts but plenty of resistance work and for a change we were pulling the tyre instead of pushing it!
Wednesday Jun 12, 2013 #
6 PM
Orienteering race (WEE Series) 23:58 [3] * 3.88 km (6:11 / km)
ahr:164 max:183 shoes: Saucony Peregrines
Ran at about 80% of race pace, in the hope of a pain free, mistake free race. Thankfully I didn't feel any pain during the race, and I only made one mistake, mainly through a bad route choice that included wading through fairly deep water, apparently the elephant track I left the control on was the most sensible/fastest route.
Tuesday Jun 11, 2013 #
Strength and Conditioning (Parkfit) 1:00:00 [2] 2.6 km (23:05 / km)
ahr:114 max:166 shoes: Saucony Peregrines
As the hr shows, I took this class v.easy, absolutely no sprinting and I only managed a few squat thrusts before I felt my Achilles tighten, so lots of squats instead. Also lots of tyre pushing on freshly cut grass, I certainly looked like I'd been spat out by the lawn mower by the end
Monday Jun 10, 2013 #
6 PM
Strength and Conditioning (Parkfit) 1:00:00 [2] 2.4 km (25:00 / km)
ahr:119 max:177 shoes: Saucony Peregrines
Took the running sections very easy, but made up for it by going hard in all the other exercises. Pretty painful session with lots of tyre pushing, crab walks and the obligatory burpees. Also Ormeau has dried out so hitting the deck was pretty painful, I now have some interesting bruises!
Saturday Jun 8, 2013 #
11 AM
Orienteering race (Colour Series) 1:08:19 [4] 7.75 km (8:49 / km)
ahr:156 max:182
Another super hot day and I was worried about my achilles so decided not to push it too hard, in the hope that it would lead to a cleaner run. Started off well but I was having a bit of difficulty reading the map, I think they were 15thou symbols on a 10thou map, which meant I came down the uncrossable crags on the way to 3 by accident. Missed the crossing point on the way to 4, ran straight passed it and lost about 45s looping back round to pick it up, also I missed the gap up between two crags and ended up plodding my way up through the brambles to reach the control, bad route choice, I should have stuck to the path. The rest of the course before the road crossing was good, and I have to thank Susan for leaving a bottle of water at the crossing, cos I really needed it at that point. Made a smallish mistake going to 15 (again map reading difficulties) but probably only lost about 30s, my route just ended up being a bit longer than necessary. It was all going so well until 19, where I managed to lose at least 5 mins, apparently I cant measure distance whilst on the run, and so completely overshot the control and spent ages faffing around in the green screen trying to work out what i'd done and how to fix it. Tried to open up the legs to 20, but achilles started to pull so backed off again. The rest of the course was fine, until the finish, which I found by accident, I saw Ivan legging it through the forest to my left and so I thought, Ill just pop out onto the road and then cut back in to the finish, thinking someone had kindly taped the route out onto the road, turns out it was the finish.
1st James 56.00
6th Me 68:19 (only girl)
1st James 56.00
6th Me 68:19 (only girl)
Friday Jun 7, 2013 #
Note
(rest day)
Spent most of today attempting to wrangle a lawnmower, not helped by last nights arm work. Apparently not being able to walk in a straight line is an issue when mowing a lawn!!
Thursday Jun 6, 2013 #
6 PM
Strength and Conditioning (Parkfit) 1:07:24 [3] 2.54 km (26:32 / km)
Right Achilles was very sore this morning, but it had loosened up a lot by parkfit time so I went along as a blue bib and took it very easy. Lots of tire work, my arms we not happy by the end
Wednesday Jun 5, 2013 #
5 PM
Running warm up/down 6:10 [2] 0.7 km (8:49 / km)
ahr:131 max:151
Warming up with Susan on the way to the start, with a detour back to the trailer to pick up the start box
6 PM
Orienteering race (WEE Series) 24:28 [4] * 4.46 km (5:29 / km)
ahr:177 max:186
Head to head with Susan on a ridiculously hot evening, it was hard work to keep moving. Started off ok, but was losing time waking up the controls, every time I started to get away from Susan I then had to wait at the control! Seemed to lose her on the way to 6, and never saw her again (later found out she made a mistake). I felt really good, and was flowing nicely through the course until the second last control when I had one of those 'I know exactly where I'm going' moments where reading the map becomes optional. Ended up losing 50s. Was happy enough overall but in the future i will remember to read the map even in parks I know like the back of my hand!
7 PM
Strength and Conditioning (Parkfit) 1:00:00 [3] 2.44 km (24:35 / km)
ahr:130 max:180
Fun red session, it was easier than normal because of the heat. That's not to say it didn't hurt, the leg work had a real bite to it!
8 PM
Running 30:00 [1] 2.0 km (15:00 / km)
Collecting controls with Susan and James. I was trying to take it easy but Susan and James kept H2H racing between them, it would have been rude not to join them.