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Training Log Archive: Olivia

In the 30 days ending Apr 30, 2018:

activity	#	time	miles		km		+m
Strength and Conditioning	8	7:20:00
Orienteering	5	4:40:37	21.67	(12:57)	34.87	(8:03)	640
Running	10	4:18:21	31.57	(8:11)	50.81	(5:05)	195
Rehab	2	1:00:00
Cycling	1	30:00
Total	23	17:48:58	53.24		85.68		835
[1-5]	21	16:48:58

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Monday Apr 30, 2018 #

7 PM

Running warm up/down 9:55 [3] 2.25 km (4:24 / km)
shoes: Saucony Ride 10

Running intervals 12:30 [5] 3.25 km (3:51 / km)
shoes: Saucony Ride 10

Session was 10 x 2.5 mins, similar to last week I took the first 3 reps as a progressive warm up. Then took the next 5 as 400m on and then slowly back off the remaining time. Lapping in about 91-5s for the 400s. Then took the last 2 as a warm down

C • Track 3

Running warm up/down 4:43 [2] 1.0 km (4:43 / km)
shoes: Saucony Ride 10

Sunday Apr 29, 2018 #

Note
(rest day)

Spent the afternoon coaching up on Meelmore. Great turn out from the Fell runners and Tollymore Orienteers but hardly any LVO turned up... Why would you not take the chance of open mountain training the weekend before IOC..

Friday Apr 27, 2018 #

Strength and Conditioning 55:00 [1]

Thursday Apr 26, 2018 #

Running 45:17 [3] 7.81 km (5:48 / km) +90m 5:29 / km
shoes: Saucony Ride 10

'Rolling hills'. Parked at Cutters then ran down the towpath --> outer loop of Lagan Meadows --> Cross the bridge into Belvior --> Loop in Belvior and back down the towpath. Felt pretty good, at least to start with. The accidental bonus hill in Belvior wasn't all that fun but I'm sure it was good for me. 90m seems a little light but thats what the Garmin is telling me.

Wednesday Apr 25, 2018 #

Strength and Conditioning 55:00 [1]

Barre. Had meant to go for a jog first but forgot socks... and I wasn't up for the blisters from running without them. So run shifted to tomorrow.

Monday Apr 23, 2018 #

Running warm up/down 4:38 [1] 0.8 km (5:47 / km)

Running intervals 24:43 [4] 5.71 km (4:20 / km)

Easing back into the track! Session was 5 mins down to 1 in 30s intervals, I wasn’t properly warmed up so took the first 3 as a progressive warm up. Then on Jason’s suggestion I took the next 4 as 400 fast-ish then jog the rest of the rep. 400s in 92-3 which wasn’t too bad. Dropped out of the last 2 reps as I didn’t think I could keep my competitiveness in check and didn’t want to overdo it.....

Running warm up/down 5:07 [1] 0.8 km (6:24 / km)

Saturday Apr 21, 2018 #

Orienteering 1:22:03 [4] 9.23 km (8:53 / km) +210m 7:59 / km

Friday Apr 20, 2018 #

Strength and Conditioning 55:00 [1]

Reformer. Thought I was going to have to take a break in the warm up my legs were so tired but just about made it through the class! Tried to remember to give my hip more space when squating and there was definitely less pinching which was good

Thursday Apr 19, 2018 #

Running 34:40 [3] 6.85 km (5:04 / km) +20m 4:59 / km
shoes: Saucony Ride 10

Usual Ormeau loop. Legs felt dead at the start and by the end but perked up in the middle when I had a little race up the hill with my boss - he was driving (in traffic) whilst I was plodding up the hill. I won, then had to beast it round the corner to the pedestrian lights where I died for a minute....

Wednesday Apr 18, 2018 #

1 PM

Running 31:17 [3] 6.14 km (5:06 / km)
shoes: Saucony Ride 10

This was supposed to be yesterday but work was too busy so switched it over. Jog up to Victoria Park, round to the island, lap of the island, then carry on round the outside and back to the office. I don't really understand how Sydenham road can have a head wind in both directions, but a nice day to be out none the less

C • You’ve been spotted! 3

5 PM

Rehab 30:00 [0]

Working on the hip. Looks like hip is improving but groin taking too much strain, lots of stretching in the next two weeks

7 PM

Strength and Conditioning 55:00 [1]

Reformer. Was supposed to be barre but Fallon injured herself and it was cancelled so I switched to the Reformer class which Yvie was covering. Forgot how tough she is, but lots of fun all the same!

Monday Apr 16, 2018 #

Cycling 30:00 [3]

Hip still unhappy - so a wee spin instead of a run. Seeing the understudy physio on Wed so hopefully he can release it a bit.

Sunday Apr 15, 2018 #

Note
(rest day)

Hamstrings pretty sore today so just took the dog for a walk in Drumkeeragh rather than killing my legs.

Saturday Apr 14, 2018 #

12 PM

Running warm up/down 5:48 [2] 1.03 km (5:38 / km)

Orienteering 28:51 [5] 5.26 km (5:29 / km)
shoes: Saucony Ride 10

Ballymena sprint. Fun course but the total lack of fitness was evident. Messed up number 1 a little because I could not work out which direction I was pointing in! Lost some time with a couple of hesitations here and there but generally ok. Lost a chunk of time at 18 when I missed the little path into the rough open and ended up in a patch of white surrounded by brambles, had to back out and find the path. Hip bothered me for the first 10-15 mins, then my feet started to cramp (thankfully it didnt happen) and then I realised my left shoe was too tight. Nice little bruise on the top of it now.

Orienteering race 28:29 [4] 3.18 km (8:57 / km) +125m 7:29 / km
shoes: X-Talon 212

Sunday Apr 1, 2018 #

10 AM

Running warm up/down 5:00 [1] 0.8 mi (6:15 / mi)
shoes: X-Talon 212

Orienteering race 55:08 [4] 6.74 km (8:11 / km) +120m 7:31 / km
shoes: X-Talon 212

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Training Log Archive: Olivia

Monday Apr 30, 2018 #

Sunday Apr 29, 2018 #

Friday Apr 27, 2018 #

Thursday Apr 26, 2018 #

Wednesday Apr 25, 2018 #

Monday Apr 23, 2018 #

Saturday Apr 21, 2018 #

Friday Apr 20, 2018 #

Thursday Apr 19, 2018 #

Wednesday Apr 18, 2018 #

Monday Apr 16, 2018 #

Sunday Apr 15, 2018 #

Saturday Apr 14, 2018 #

Friday Apr 13, 2018 #

Thursday Apr 12, 2018 #

Wednesday Apr 11, 2018 #

Monday Apr 9, 2018 #

Saturday Apr 7, 2018 #

Friday Apr 6, 2018 #

Wednesday Apr 4, 2018 #

Tuesday Apr 3, 2018 #

Monday Apr 2, 2018 #

Sunday Apr 1, 2018 #