Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Olivia

In the 30 days ending Jun 30, 2015:

activity	#	time	miles		km		+m
Orienteering	7	4:09:20	20.85	(11:57)	33.56	(7:26)	329
Strength and Conditioning	4	4:00:00
Running	10	3:44:28	26.75	(8:23)	43.06	(5:13)	234
Surfing	2	2:30:00
Total	18	14:23:48	47.61		76.61		563

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Tuesday Jun 30, 2015 #

Strength and Conditioning 1:00:00 [2]
shoes: Saucony Progrid Omni 9

Serious toning and tanning tonight, the sun was still shining and it was lots of fun. I was slightly worried when the first few exercises were explained that we were on for a heavy leg session but thankfully it was more upper body stuff. Still cant be in a plank position due to my foot so I ended up doing one legged planks or oddly modified exercises but they still hurt so I'm guessing they worked :)

Monday Jun 29, 2015 #

Running warm up/down 5:50 [2] 0.85 km (6:52 / km) +4m 6:42 / km
shoes: Saucony Peregrine Green

Running intervals 25:00 [5] 5.6 km (4:28 / km) +100m 4:06 / km
shoes: Saucony Peregrine Green

10 x 2.5 mins on with 2 min recovery. Moved off the track and into the pylon field tonight, so the reps were a bit hillier than normal. Start was at the top of the small hill and 2.5 mins left me at the bottom of it each time, I consistently hit the same burnt patch on each rep, but there was no incentive to push harder as that would have been extra climb. Pretty sure I got slower every time we attempted the long drag up the hill so really concentrated on letting loose and just keeping the legs turning over on the downs.

Chest wasn't great for the first couple but it seemed to improve a bit after that. Legs absolutely knackered at the end, I really haven't done enough hill work recently.....or ever.....

Running warm up/down 3:55 [2] 0.62 km (6:19 / km)
shoes: Saucony Peregrine Green

Saturday Jun 27, 2015 #

Running 31:40 [3] 5.5 km (5:45 / km) +130m 5:09 / km

Thursday Jun 25, 2015 #

Note
(sick)

Why wont this cold go away......... Starting to get very frustrated with how tight my chest is feeling. It got worse again this morning, any deep breathes are causing a coughing fit. Deep joy.

Wednesday Jun 24, 2015 #

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Saucony Peregrine 4 (Red)

Orienteering 23:55 [4] 4.0 km (5:59 / km)
shoes: Saucony Peregrine 4 (Red)

Tuesday Jun 23, 2015 #

Strength and Conditioning 1:00:00 [3]
shoes: Saucony Progrid Omni 9

Saturday Jun 20, 2015 #

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
(sick) shoes: VJ Integrators

Orienteering race 1:27:40 [3] 6.0 km (14:37 / km) +285m 11:48 / km
shoes: VJ Integrators

Friday Jun 19, 2015 #

11 AM

Orienteering 25:00 [3] 4.0 km (6:15 / km)
(sick) shoes: Saucony Peregrine 4 (Red)

7 PM

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Saucony Peregrine 4 (Red)

Orienteering race 19:44 [5] 3.4 km (5:48 / km)
shoes: Saucony Peregrine 4 (Red)

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Saucony Peregrine 4 (Red)

Wednesday Jun 17, 2015 #

Orienteering 33:10 [3] 5.29 km (6:16 / km)
(sick) shoes: Saucony Peregrine Green

Jogged around tonight's event, it was a good course and I still manage to make loads of mistakes. Lost some time at 3 helping someone out of the ditch but many a times I ran off in the wrong direction after taking the path of least resistance away from the control. Oh, nearly mis punched at the first control too, ran to the short course one and didn't check the code. Thankfully dad yelled at me and I went back and punched the correct one.

Massive thank you to Jo who gave my calves a good working over after the event. There is nothing quite like an al fresco massage on the side of the road using olive oil cos that's all you got.

Tuesday Jun 16, 2015 #

Note
(sick)

Also the sore throat and lost voice I thought were the result of belting out 80s classics on Saturday night have turned into a full blown head cold. That'll teach me not to go paddling at 2am

C • Selections 6

Monday Jun 15, 2015 #

Note

Not ticking the injured box just yet, but the bruise on my foot is a bit worse than I first thought. Took a rest day as I cant wear enclosed shoes as they dig into the bruise making it painful to walk.

Saturday Jun 13, 2015 #

Surfing 1:30:00 [3]

Another week another hen another surf lesson :)
Actually managed to stand up this week. Although it turns out the neoprene booties not only keep your feet warm but also stop the bruising. Ouch

Thursday Jun 11, 2015 #

Note

Whole body hurts today, its clearly not used to 3 hard days in a row..... Will do tonight's track session then its a couple of easy days as I'm back up to the north coast for hen party take 2.

Running warm up/down 11:48 [2] 2.08 km (5:40 / km)
shoes: Saucony Kinvara 4

Running intervals 12:43 [5] 3.76 km (3:23 / km)
shoes: Saucony Kinvara 4

7 x 500m with 300m walk recovery. Legs were super tight all the way through the session and my quads seized about 150m out from the finished.
1.45, 48, 50, 49, 48, 51, 47 a bit all over the place with the pacing but Tricia and I weren't exactly helping one another since we were both moving a bit stiffly and rather unmotivated. Glad to get another tough session done but def looking forward to a few easy days

Running warm up/down 5:30 [2] 0.84 km (6:33 / km)
shoes: Saucony Kinvara 4

Wednesday Jun 10, 2015 #

6 PM

Running warm up/down 6:30 [2] 1.1 km (5:55 / km)
shoes: Saucony Kinvara 4

Orienteering race 21:07 [5] 4.25 km (4:58 / km)
shoes: Saucony Kinvara 4

Orienteering 10:27 [3] 1.51 km (6:55 / km)
shoes: Saucony Kinvara 4

Orienteering 9:44 [3] 1.61 km (6:03 / km)
shoes: Saucony Kinvara 4

Tuesday Jun 9, 2015 #

Strength and Conditioning 1:00:00 [3]
shoes: Saucony Progrid Omni 9

Monday Jun 8, 2015 #

Running warm up/down 6:55 [3] 1.3 km (5:19 / km)

Couple of laps with Wendy

Running intervals 27:00 [5] 7.19 km (3:45 / km)
shoes: Saucony Kinvara 4

Yay, first Monday session in about 6 weeks done and dusted. 4 mins down to 2 at 15s intervals with half recovery and since it was taken by Eric tonight he was being very strict with the recoveries. First laps were 93-95s and the second laps were hell, sort of found myself in no-mans land where the boys were too far ahead of me for me to be able to use them for pacing. Managed a 90s on the last rep, so all in all I was pretty pleased with the session

Running warm up/down 7:42 [2] 1.22 km (6:19 / km)
shoes: Saucony Kinvara 4

Laps with Susan

Sunday Jun 7, 2015 #

2 PM

Running warm up/down 7:43 [2] 1.25 km (6:10 / km)
shoes: Saucony Kinvara 4

Jog over the peace bridge to the start

Orienteering 6:06 [4] 1.07 km (5:42 / km) +30m 5:00 / km
shoes: Saucony Kinvara 4

Sprintverals with Susan in Derry. Set off well and was able to focus on planning ahead and reading control descriptions well ahead of time. Made a slight mistake to number 4 which meant that I had to run down the stairs and then back up them again cos I hadn't identified the control was at the bottom early enough.

Orienteering 4:34 [4] 0.8 km (5:42 / km) +14m 5:15 / km
shoes: Saucony Kinvara 4

Set off a minute behind Susan on this one, which may have been a contributing factor to me stuffing up the first control. I was busy planning the route from 8-9 and so I took the first right instead of the second and suddenly thought this doesn't look right. Then saw Susan at 8 and had to leg it to minimize the mistake. Slight route choice error into 10 but that was more to do with a car blocking my route so i went up the near set of steps, which unfortunately led to another up and over so going round the car would have been better

Orienteering 7:53 [4] 1.63 km (4:50 / km)
shoes: Saucony Kinvara 4

Set off only 17s behind Susan on this one, and had nearly caught her by the first control, in this case the longer easier route was definitely the right choice. Spent the next couple of controls trying to get past her and then messed up number 16 cos I was so busy trying to get away I didnt notice the underpass on the near side of the building so took a looooong route round to come in the other side letting Susan ahead again. Pushed hard through the last control and to the finish to come in 3-4s behind her

Running warm up/down 7:32 [2] 1.15 km (6:33 / km)
shoes: Saucony Kinvara 4

Jog back to the car

Saturday Jun 6, 2015 #

Surfing 1:00:00 [2]

Thursday Jun 4, 2015 #

Running warm up/down 6:00 [2] 0.8 km (7:30 / km)
shoes: Saucony Kinvara 4

Running intervals 10:00 [5] 2.8 km (3:34 / km)
shoes: Saucony Kinvara 4

Yay, first track session in about 6 weeks and I survived, just about. No John tonight and only a select few of us turned up. Session was 1 x 600m, 2 x 500m and 3 x 400m. Didn't really know what my speed levels were like so just tucked in behind Susan (who has got super speedy in my absence) and held on for grim death for the first 2 reps. Felt much more comfortable after those and tried to relax a bit more. Kicked hard from the start on the last 400 just to see if I could and I just about made the lap before my legs gave up entirely. Finishing on an 80 was very nice.
Bring on Mondays session.

Running warm up/down 8:40 [2] 1.2 km (7:15 / km)
shoes: Saucony Kinvara 4

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