Training Log Archive: OliviaIn the 30 days ending Nov 30, 2016:
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| 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 | Mo | Tu | We | |||||||||||||||||||
Tuesday Nov 29, 2016 #
Strength and Conditioning 55:00 [2]
Saturday Nov 26, 2016 #
Running warm up/down 10:54 [2] 2.12 km (5:08 / km)
shoes: Saucony Kinvara 5
Running race 43:20 [5] 10.08 km (4:18 / km) +15m 4:16 / km
shoes: Saucony Kinvara 5
Seeley 10k. Started the year with a 10k pb, finished the year by going 58s faster :) horrendously boring course round and round Ormeau, with a long drag along the embankment each lap. Started too fast but settled down pretty quickly and was pretty comfortable for about 8k. Suffered through the last 2 but a nice man from North Down AC started to pace me through to the finish. Might need to run a 5k at some point given I ran the second 5 1s slower than my pb....
Thursday Nov 24, 2016 #
Orienteering 46:01 [4] 8.41 km (5:28 / km)
shoes: Saucony Kinvara 5
Running 10:00 [1] 0.9 km (11:07 / km)
'Warm down' control collecting. I was frozen by the time I had picked up the first because I had forgotten to put gloves on and the padlocks were so cold it hurt to hold them!
Tuesday Nov 22, 2016 #
Strength and Conditioning 55:00 [2]
Tribal. Plenty of cardio tonight to keep us warm. Absolutely freezing tonight the wind coming off the river wasn't pleasant
Monday Nov 21, 2016 #
Running intervals 27:00 [5] 6.7 km (4:02 / km)
shoes: Saucony Kinvara 5
Arrived too late to warm up so took the first rep as the WU. 5 down to 1 in 30s intervals with half recovery. Felt good tonight and got stronger throughout the session. Glad to have got one under the belt before Saturdays 10k, cos one speed session in 2 months is enough right?
Running warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Saucony Kinvara 5
Gentle warm down with Susie
Saturday Nov 19, 2016 #
Walking 1:00:00 [1]
Putting out controls for the coaching. Tweaked my back at some point so glad not to have to collect them in again.
Friday Nov 18, 2016 #
Strength and Conditioning 55:00 [2]
Thursday Nov 17, 2016 #
Note
(rest day)
Went to get a sports massage in the hopes that it would fix my achilles/ankle and once again it ended up being more of a physio session which I'm not complaining about. Hips out of line again which was causing my right leg to overload and a block to form in my achilles. Hips re-aligned and calf/achilles worked out so hopefully I will be able to run normally again soon.
Wednesday Nov 16, 2016 #
Orienteering 43:17 [4] 6.87 km (6:18 / km)
WENT 3, Barnett's. 3rd attempt at Snooker-O so definitely now have a good grasp of the tactics involved. Knew that attempting full points tonight would be stupid, esp when Jeff hinted that there would be a lot of hill reps involved if you kept going back to the 'black' (170). So I hit it 3 times, the full hill rep from river to wall was not fun, hit the 'pink' 4 times, which also included a smaller hill rep each time and the 'blue' twice. The blue was in the wrong place but I found it by accident taking a bad route choice so it was handy enough. Was very short on time by the time I got to the bonus loop so only managed to collect the yellow, green and brown before having to leg it home. 73 points and top score tonight, and my legs really felt like they got a work out. Reckon the full 99 might be do-able next week given the size of Belmont Park.
C • 99 3
Tuesday Nov 15, 2016 #
Strength and Conditioning 45:00 [2]
Tribal. Short session tonight due to the traffic chaos in Belfast. I arrived 1/2 hour late and still beat Hollie there. Had fun with the rope slams though, they are a really good stress reliever. Many many a squat too, glutes will be feeling that in the morning.
Sunday Nov 13, 2016 #
Orienteering 1:36:00 [3] 8.87 km (10:49 / km) +325m 9:09 / km
Absolutely nothing left in my legs today. The first control was torture as I tried to run through the thick stuff but just couldn't. Was way to high to 2 and was a bit slow through 3 and 4. Was pretty much fine from here, Ruth caught me at 9 whilst I was trying to spot the smallest feature in the world and we were together from here to the finish. Got into a bit of a pattern in the person leading tended to miss the control so we kept switching back and forth through the bouncing controls at the end of the course.
Saturday Nov 12, 2016 #
Orienteering 1:36:36 [4] 10.42 km (9:16 / km) +150m 8:39 / km
Ni Colour Series 6 Tyrella, Brown. I always love running here, even if it does leave you with serious bruises and scratches. Messed up number 1 as I thought I could cross the ditch and then when I realised I couldn't I then went the wrong way to get around it. Ended up at number 1 with StephP and BrianJ and we were joined by Frazer by 2. Pack stayed together for a while before Frazer left us at 5 and Steph at 7. Brian and I then battled it out for the rest of the course, he was much faster but I was more accurate. Apart from number 1 and a wobble at 7 I was pretty much bang on to every control, apart from the final control where I reckon I am competing with Susan for the worst route choice in the world. Either right to the road or left to the beach would have worked, going straight did not. Lost at least 4 mins faffing around in the gorse.
Friday Nov 11, 2016 #
Strength and Conditioning 55:00 [2]
Reformer
Thursday Nov 10, 2016 #
6 PM
Running warm up/down 8:36 [2] 1.51 km (5:42 / km)
shoes: Saucony Kinvara 5
Running tempo 21:00 [4] 4.03 km (5:13 / km)
shoes: Saucony Kinvara 5
3 x 5 mins with 2 mins walking recovery. Tried to get hr steady at around 170 for each effort. 1+3 were marginally uphill and 2 downhill
1.16, 1.22 and 1.17
1.16, 1.22 and 1.17
Running 9:01 [2] 1.65 km (5:28 / km)
shoes: Saucony Kinvara 5
Wednesday Nov 9, 2016 #
Orienteering 43:10 [4] 7.81 km (5:32 / km)
shoes: Saucony Peregrine 4 (Red)
Tuesday Nov 8, 2016 #
Strength and Conditioning 55:00 [3]
Tribal in the pissing rain. Twas fun.
Friday Nov 4, 2016 #
Strength and Conditioning 55:00 [2]
Reformer with Angus's sister Olivia. Apparently very tough classes are a family trait. Ouch. Nearly fell off the reformer during the lunge section, will by feeling that in the morning
Wednesday Nov 2, 2016 #
Orienteering 38:45 [3] 7.37 km (5:15 / km)
shoes: Saucony Peregrine 4 (Red)
WENT 1, Ormeau. Snooker Score. One slight wobble with the navigation when I was too confident of where the magic 170 was so I lost a bit of time relocating to find the first time. I enjoyed the format, but didn't twig on to where 170 was early enough. I reckon I could have got 2 more points by visiting 170 instead of 150 but I don't think I had enough time to get the full 99 points. But 92/99 wasn't bad for a first attempt. Had a real battled with Ben whilst collecting the 'colours' I had Scout running alongside me so I knew he was right behind me. He managed to overtake me on the way to 140 and then I nearly got him on the way to the finish but he just pipped me.
Tuesday Nov 1, 2016 #
Strength and Conditioning 55:00 [2]
Tribal