Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Olivia

In the 31 days ending Jul 31, 2013:

activity

time

miles

Strength and Conditioning

11:16:49

18.11

(37:22)

29.15

(23:13)

Orienteering

8:08:23

28.97

(16:51)

46.63

(10:28)

Running

3:09:24

16.9

(11:12)

27.2

(6:58)

Total

22:34:36

63.99

(21:10)

102.97

(13:09)

1:56

0:00

» now

Wednesday Jul 31, 2013 #

Running warm up/down 15:00 [2] 1.2 km (12:30 / km)
shoes: Saucony Peregrines

Gentle warm up and stretching, whilst watching the pre runners

Orienteering race 18:11 [5] 3.62 km (5:01 / km)
max:186 shoes: Saucony Peregrines

Euromeeting Sprint. I was pretty happy with the race, I thought my legs were going to be more tired than they actually were. One fairly hefty mistake very near the end in the quarry section, I made a small mistake coming out of the light green which meant I was no longer pointing at the control but carried on regardless until I found myself in the gorse, not exactly where I wanted to be. I dint really appreciate the dead running from the second last to the final control and then the long run in, I was just too tired!

Tuesday Jul 30, 2013 #

Running warm up/down 21:19 [2] 2.5 km (8:32 / km)
ahr:110 max:139 shoes: Saucony Peregrines

Very gentle walk/jog up to the start

Orienteering race 1:19:20 [4] 8.89 km (8:55 / km)
ahr:165 max:180 shoes: Saucony Peregrines

Day 3, Culbin. Legs did not appreciate today, it was very rough underfoot and by the time I reached the first control I knew it was going to be a struggle physically. This meant I kept taking the path routes even though they were longer a pretty boring. The first part of the course was great but when they turned us for home it was just run the path, nip off and collect a control, back on the path, nip off for the next control and so on. I just wanted the course to be over with about 5 controls to go, but I suspect if I were fitter, it wouldn't have been a problem.

Running warm up/down 15:28 [2] 1.31 km (11:48 / km)
ahr:123 max:172 shoes: Saucony Peregrines

Walking back down to the assembly area.

Monday Jul 29, 2013 #

Running warm up/down 11:00 [2] 1.2 km (9:10 / km)
shoes: VJ Integrators

Dander up to the start with some of the other lvo-ers

Orienteering race 1:11:44 [4] 8.52 km (8:25 / km)
ahr:170 max:184 shoes: VJ Integrators

Day 2, Carse of Ardersier. Much happier with how today went, I felt strong and felt like I was able to keep pushing right to the end. Navigationaly I found today much easier, I had a couple of small wobbles early on but it was mainly due to hesitation rather than being in the wrong place. From 5 onwards I was bang on to everything, which was made easier by the wonderful elephant tracks that the others had left. Had a slight wobble late on not being able to identify an indistinct path and lost about a minute, apart from that it was grand.

Sunday Jul 28, 2013 #

Event: Scottish 6 Days

Running warm up/down 12:00 [2] 1.4 km (8:34 / km)
shoes: VJ Integrators

Jogging up to the start

Orienteering race (6 Day) 1:04:25 [3] 7.32 km (8:48 / km)
ahr:168 max:187 shoes: VJ Integrators

Day 1, Lossie. This started off so well, I was feeling good and navigating well through the first 5 controls, had a small wobble at 6 because I couldn't find the feature, it was supposedly on a ruin, I found a control with my number on a patch of open but there was no ruin in sight! Another wobble at 8 which was a really short leg and I probably lost 90s faffing around on the wrong hill. I got back into the flow for the next couple of controls and then had the major blowout at 12, I think I lost about 9 mins on what was a fairly straight forward leg. My plan was to angle across to the big path, run along said path to minor junction and navigate in from there. I'm not sure what actually happened but I think I dropped down too steeply and didn't hit the big path, so got to a path junction and navigated in, I reckon I was about 350m short of the control at this point. Finally figured out what went wrong and from there the rest of the course went nice and smoothly. Hopefully tomorrow will be better....

Saturday Jul 27, 2013 #

Note
(rest day)

Travelling to Scotland!!

Friday Jul 26, 2013 #

Note
(rest day)

Packing for the 6 day, I'm glad we are taking the car..........

Thursday Jul 25, 2013 #

Strength and Conditioning (Parkfit) 1:00:00 [3] 3.06 km (19:36 / km)
shoes: Saucony Peregrines

I was in quite a bit of pain from last night, so I dropped down a bib colour to start with, but it was a really tough session so I dropped another after the water break, I didn't want to wreck myself pre 6 day. It was really hot and muggy out, which made the class all the tougher. Since day 2 is always worse pain wise, I'm very glad tomorrow is a rest day!

Wednesday Jul 24, 2013 #

Strength and Conditioning (Parkfit) 1:00:00 [3] 2.0 km (30:00 / km)
shoes: Saucony Peregrines

One of the more painful sessions I've been to, 7 sets of 30s doing 20, 18, 16, 14, 16, 18, 20 reps of press ups, plank suicides, crunches and toe touches where the only break you got was if you finished the reps before the 30s was up. Plus a few other resistance excercises to really help you feel the burn. I have a feeling tomorrow is going to be painful!

Tuesday Jul 23, 2013 #

Running 44:31 [3] 6.61 km (6:44 / km)
ahr:154 max:177 shoes: Saucony Peregrines

Gentle-ish run with the dog in Hillsborough. It was a nice combination of terrain and path running, I was trying to settle into a rhythm but I kept having to loop past the lake to let the hound cool off, she was suffering quite a lot from the heat and a lack of exercise and since we've had so little rain recently all the wet depressions have dried up (not that im complaining!)

Strength and Conditioning (Parkfit) 1:00:00 [3] 3.0 km (20:00 / km)
shoes: Saucony Peregrines

Heavy legs and upper body session tonight, legs were surprisingly tired after this afternoons run, but it just meant that the burn set in earlier, lovely!

Monday Jul 22, 2013 #

Strength and Conditioning (Parkfit) 1:00:00 [3] 2.0 km (30:00 / km)
shoes: Saucony Peregrines

Forgot my garmin so distance is guessed. We played monopoly in tonight's session, it was great fun, although I kept landing on the press ups and did nearly 200 in the course of an hour, suffice to say I dropped to my knees pretty quickly.

C • 300 1

Thursday Jul 18, 2013 #

Strength and Conditioning (Parkfit) 1:00:00 [3] 3.12 km (19:14 / km)
shoes: Saucony Peregrines

Another tough session, really went for it and took on the green bib session tonight, I reckon I'll be feeling it tomorrow! My particular favourite from tonight was effectively a wheelbarrow race for 2 1/2 mins with press ups thrown in every now and again, suffice to say I head butted the ground a few times!

C • Owch 3

Wednesday Jul 17, 2013 #

Strength and Conditioning (Parkfit) 1:00:00 [3] 2.45 km (24:29 / km)
shoes: Saucony Peregrines

Good tough uppers and core session with a few sprints thrown in for good measure. Taff is getting more evil as the week progresses, and I'm loving it!

Tuesday Jul 16, 2013 #

9 AM

Running warm up/down 12:20 [3] 2.14 km (5:46 / km)
shoes: Saucony Peregrines

Warming up with Allan, Frazer and Peter before the running day started properly.

Strength and Conditioning (plyometrics) 16:49 [2] 0.4 km (42:02 / km)
ahr:125 max:174 shoes: Saucony Peregrines

Bouncing over Allans torture equipment, also known as hurdles. I coped quite well over the first set and then Allan had to lower them cos I was doing weird jumps over them and getting quite close to hitting them! Im using the fact the were initally set up for the boys who all have much longer legs than me as an excuse........

Running intervals 12:00 [4] 2.34 km (5:08 / km)
ahr:173 max:187 shoes: Saucony Peregrines

8 x 1min on 30s off, I felt ok but slow during these, the boys were dropping me quite easily, especially on the slightly uphill legs. It definitely showed up my lack of running training recently, so I will be working towards incorporating more into my training.

Running warm up/down 7:05 [2] 1.1 km (6:26 / km)
ahr:161 max:181 shoes: Saucony Peregrines

Jogging back to the carpark

7 PM

Strength and Conditioning (Parkfit) 1:00:00 [3] 2.68 km (22:23 / km)
shoes: Saucony Peregrines

Not sure whether it was the legs session yesterday or the hurdles this morning or both that meant that my hips were very sore before we started which made a lot of the leg work quite challenging. I was looking forward to a serious abs and uppers session but because we had a couple of newbies it was toned right back. On the other hand I heard the word powerbag for tomorrow's session so I think it's going to be a painful one!

Monday Jul 15, 2013 #

Strength and Conditioning (Parkfit) 1:00:00 [3] 2.12 km (28:18 / km)
ahr:180 max:114 shoes: Saucony Peregrines

Its good to be back, although the serious leg session wasnt the nicest welcome home present, by the end of the session I was praying for upper body work. There was hardly any running tonight but considering the temperature I was quite glad. Finished the class playing a version of netball with a 3kg medicine ball, it was interesting to say the least!

Thursday Jul 11, 2013 #

Orienteering race 1:01:01 [3] 3.6 km (16:57 / km)
shoes: VJ Integrators

WOC Middle Distance Qualifer, distance is the straight line route I probably ran closer to 5k. I was really happy with my run today, I may have been moving at the pace of snail but I ran (meandered) cleanly. Usually I have at least one concentration lapse per race, so running clean was great. Considering it was my first WOC I was really happy with 23rd in my heat :) it was a great learning experience, and I will definitely be going for WOC next year!

C • Excellent 4

Wednesday Jul 10, 2013 #

Orienteering 1:06:31 [3] 4.51 km (14:45 / km)
ahr:153 max:180 shoes: VJ Integrators

Back out on the middle model for the final training session before tomorrow, I'm not sure if it was a slightly easier area I was in today but I was feeling much better and more confident in the terrain. 2 minor wobbles and one serious bit of hesitation but apart from that it was good. Off to help the boys choose the banquet gear this afternoon, the only criteria I've heard is cheap and luminous/bright!

Tuesday Jul 9, 2013 #

Orienteering 49:59 [3] 2.93 mi (17:04 / mi)
ahr:154 max:182 shoes: VJ Integrators

Out on the middle model, one stupid mistake to the first, I was literally beside at didn't see it so faffed around trying to work out where I was, looped back only to find it 2m away from where I was standing. Was pretty happy with the rest, only had one little wobble but fixed it fairly quickly. I was happy with my compass work today and am starting to like the terrain better, it's still really hard to run through but at least the navigation is improving!

C • Silence 6

Note

Headed over to the long final in the afternoon to support Nick

Monday Jul 8, 2013 #

Note
(rest day)

Spent the day spectating at the sprint qualifiers and finals.

Sunday Jul 7, 2013 #

Running warm up/down 6:41 [2] 0.95 km (7:02 / km)
ahr:133 max:161 shoes: Saucony Peregrines

Jogging up onto the middle map

Orienteering 28:12 [3] 1.85 km (15:15 / km)
ahr:154 max:172 shoes: VJ Integrators

Felt like I was getting the hang of it today, I went to an area where I couldn't rely on a path to work out where I was. Picked up a couple of controls and picked a few other points to navigate to, and hit them pretty cleanly. Was going to do more but the flies were so bad I had to bail out.

Running warm up/down 6:13 [2] 0.95 mi (6:33 / mi)
ahr:150 max:171 shoes: VJ Integrators

Warm down jog back to the accommodation

Saturday Jul 6, 2013 #

Event: WOC 2013 Vuokatti, Finland

Running warm up/down 5:00 [2] 0.9 km (5:33 / km)
shoes: VJ Integrators

Warming up with Susan before she did some sprint training and I went to do some middle

Orienteering 49:00 [3] 3.6 km (13:37 / km)
ahr:149 max:175 shoes: VJ Integrators

Training on some of the middle terrain behind the accommodation, on a course Conor had drawn. I ran part of the course backwards, picking up 6 controls before heading back. It was really tough to begin with and I kept having to pop out onto the path to work out where I was before I attacked the next point, but I felt it got better as the course wore on. But for a first attempt in Finnish terrain it wasn't too bad! I'll head back out tomorrow and do a different loop to see if it gets any easier.

Running warm up/down 5:00 [2] 0.9 km (5:33 / km)
shoes: VJ Integrators

Running back to the accommodation

Friday Jul 5, 2013 #

Note
(rest day)

Updating attackpoint whilst in mid-air has to be a first! Loving the fact we have free wifi on board. Properly on our way to woc now, hopefully Darren will have left some food in the buffet for us for when we arrive!

C • buffet 1

Thursday Jul 4, 2013 #

Note
(rest day)

No parkfit tonight :( travelling to London instead for first leg of journey to WOC :)

Wednesday Jul 3, 2013 #

Running warm up/down 7:05 [2] 1.12 km (6:19 / km)
ahr:139 max:163 shoes: Saucony Peregrines

Warming up waiting for James wh had offered to pace me on a tempo run

Running tempo 8:42 [4] 2.0 km (4:21 / km)
ahr:172 max:182 shoes: Saucony Peregrines

Supposed to be a 15min tempo but James was late and this was all we could fit in before parkfit, he set off so fast, I was dying to begin with but once we settled into a rhythm it was ok, would like to try again but going for longer.

Strength and Conditioning (Parkfit) 1:00:00 [3] 2.94 km (20:24 / km)
ahr:129 max:177 shoes: Saucony Peregrines

Good tough upper body and core session with a couple of long sprints thrown in for badness. Taffs circuit was really tough with sets pressups, sit ups, burpees and a few sprints, but it was right at the end of the session and destroyed my shoulders but felt really good afterwards!

Tuesday Jul 2, 2013 #

Note

Ouch, walking is a tad challenging today!

Strength and Conditioning (Parkfit) 1:00:00 [3] 2.78 km (21:35 / km)
shoes: Saucony Peregrines

Taffs back! He didn't actually take the session, he just stood there giving us abuse! Good balanced session, no hammering one area in particular tonight, it was pissing it down so plenty of running to keep warm too. Was so wet by the end of the session I had to sit on 2 seat covers as I drove home! Now to do a whole lot of laundry before WOC!

Monday Jul 1, 2013 #

Strength and Conditioning (Parkfit) 1:00:00 [3] 2.6 km (23:05 / km)
ahr:113 max:171 shoes: Saucony Peregrines

The class had been advertised as more distance and resistance than normal, so I was really looking forward to some longer runs, apparently the distance was referring to how far we were lunging, I'm gonna be in so much pain tomorrow. Seriously heavy leg session, where lunges, squats and two footed leaps were the order of the day, oh and some burpees just for fun!

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