Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Olivia

In the 31 days ending Dec 31, 2013:

activity	#	time	miles		km		+m
Strength and Conditioning	9	7:55:00	12.18		19.6
Running	14	7:18:19	45.89		73.86
Orienteering	6	5:34:12	21.99	(15:12)	35.39	(9:27)
Total	22	20:47:31	80.06		128.85

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Tuesday Dec 31, 2013 #

Running (Road) 27:07 [3] 5.3 km (5:07 / km)
shoes: Saucony Kinvara 4

Quick road run to work up an appetite for some turkey chowder, one of the great by products of Christmas!

Strength and Conditioning 10:00 [1]

Gentle bit of core work

Monday Dec 30, 2013 #

Orienteering 49:04 [3] 6.79 km (7:14 / km)
shoes: VJ Integrators

NWOCs end of year event, I wasn't feeling 100% so I decided to take it as training and really work on control flow and forward planning. I missed the path to 2 but I didn't really think it was too much of a problem since there was a nice patch of white to run down. Slight problem in that someone planted a bramble patch in my white and I lost 2 mins trying to fight my way out. The rest of the course flowed nicely apart from overshooting 10 and choosing the wrong side of the ditch to run down to 19. All in all it was a good fun event and I needed the run!

Sunday Dec 29, 2013 #

Running (Road) 27:28 [3] 5.28 km (5:12 / km)
shoes: Saucony Kinvara 4

Road run with the hound, which involved a tug of war most of the way round trying to stop her running down the middle of the road.

Friday Dec 27, 2013 #

Running 30:21 [3] 5.01 km (6:03 / km)
shoes: Saucony Peregrines

Gentle post Christmas jog with the hound to try and burn part of the tonne of Quality Street I seem to have consumed.......

Sunday Dec 22, 2013 #

Orienteering 1:24:03 [2] 4.59 km (18:19 / km)
shoes: VJ Integrators

Training with Susan, corridor exercise followed by control pick, turns out my compass need ALOT of work, plus a few disagreements with the mapper about what constitutes a stream didn't help. Good fun and clearly needed, ill hopefully being doing a bit more in the new year

Saturday Dec 21, 2013 #

Note

Aim today was an end of year pb at parkrun, but woke up this morning with a serious headache and a sore throat so decided just to enjoy it and not worry too much about the time!

Running warm up/down 9:34 [2] 1.56 km (6:08 / km)
shoes: Saucony Kinvara 4

Gentle warm up

Running race (Parkrun) 22:46 [5] 5.0 km (4:33 / km)
shoes: Saucony Kinvara 4

Well that was a tad unexpected, new pb by 57s in horrible conditions, wet and windy and I hadn't realised Wallace park had a hill and each time got a bit harder to make it to the top. But I'm ver happy with that time and will be pushing in the new year to drop it further :)

Running warm up/down 5:32 [2] 0.78 km (7:06 / km)
shoes: Saucony Kinvara 4

Gentle jog back to the car

Thursday Dec 19, 2013 #

Strength and Conditioning (Parkfit) 1:00:00 [3] 2.91 km (20:37 / km)
shoes: Saucony Peregrines

Last parkfit of the year, and dear god it was a tough one. All body exercises and very little rest for the first half and then hammered the upper body and core in the second half. The upper body was super tough, continuous dips or rope slams whilst the final person completed 40 press ups, not too bad once or twice but the 6th time round the circuit was a killer!

Wednesday Dec 18, 2013 #

Orienteering (WENT) 43:04 [3] 5.78 km (7:27 / km)

Final night event of the year, after a two and half hours to get home and back to Belvoir I wasn't in the best mood but thankfully I was forced to go out and run, and it was totally worth it. A really good course planned by Ivan and a chance to punch Santa for bonus points. Momentarily lost the dog too, she tends to switch between family members as we run, so I didn't think anything of it until I met dad later on round the course and there was no sign of the dog, whoops! Finished on 200 points and dad found the dog so all good in the end :)

C • Give me some credit here! 2

Tuesday Dec 17, 2013 #

Strength and Conditioning (Parkfit) 1:00:00 [3] 3.16 km (18:59 / km)
shoes: Saucony Peregrines

Didn't manage my preparkfit run cos I had to head home to release the hound for a bit. A tough, fast pased class tonight with very little rest, I was knackered by the end of it. I would rally like winter to hit since its waaaay to warm for december :)

C • Do you? 1

Monday Dec 16, 2013 #

Running warm up/down 5:55 [2] 1.1 km (5:23 / km)
shoes: Saucony Kinvara 4

Bit late so a speedy warm up

Running intervals 42:39 [4] 6.87 km (6:12 / km)
shoes: Saucony Kinvara 4

3.5 mins down to 2 mins at 10 second intervals, I thought this wasn't going to be too bad until I got to 2:50 and realised I still had 6 to go! I got a sharp hip pain during the 2:40 interval and abandoned half way through but after stretching I carried on albeit at a slower pace

Running warm up/down 5:30 [2] 0.7 km (7:51 / km)
shoes: Saucony Kinvara 4

Gentle warm down

Sunday Dec 15, 2013 #

Running warm up/down 10:24 [3] 1.96 km (5:18 / km)
shoes: VJ Integrators

This was supposed to be a nice gentle warm up before Jon Musgraves coaching day, but Jon asked if he could tag along so it ended up being a tad quicker than anticipated

Orienteering 18:23 [2] 1.6 km (11:29 / km)
shoes: VJ Integrators

Distance from map since I forgot to start my garmin. First exercise working on compass and contour detail, I had the full map for this one so it was nice and smooth

Orienteering 23:20 [3] 1.99 km (11:44 / km)
shoes: VJ Integrators

Moved onto a contour (and rock) only map, a bit hesitant every now and again and a mild panic because of some wrong control numbers, but really fun

Orienteering 21:42 [3] 1.77 km (12:16 / km)
shoes: VJ Integrators

Third and final exercise from Jon, another contour only, I completely mucked up the third control and had to attack it from 3 different directions before I finally found it. This was a really good day and I was really grateful to Jon for coming over and coaching us, hopefully I will be able to use it I the future

Running warm up/down 6:30 [2] 1.07 km (6:04 / km)
shoes: VJ Integrators

Warm down collecting controls

Saturday Dec 14, 2013 #

Strength and Conditioning (Parkfit) 45:00 [2] 2.0 km (22:30 / km)
shoes: Saucony Peregrines

Just me and Susan for Taffs first class in ages, and he didn't disappoint, a good all body session

Thursday Dec 12, 2013 #

Running 19:34 [3] 3.46 km (5:39 / km)
shoes: Saucony Kinvara 4

Leg loosener since they are pretty tired after last nights excursions

Strength and Conditioning (Parkfit) 1:00:00 [3] 1.8 km (33:20 / km)
shoes: Saucony Peregrines

Seriously tough core session, I was in pieces by the end

Wednesday Dec 11, 2013 #

Running warm up/down 5:42 [2] 1.01 km (5:39 / km)
shoes: Saucony Peregrines

Jog round the pitches to warm up with Declan

Orienteering race (WENT) 47:12 [5] 8.04 km (5:52 / km)
shoes: Saucony Peregrines

Map memory night nav, I think that's a new one. There were 27 maps and over 30 peeps there tonight so a few of us got volunteered to do it with a map at the central control. One thing I learnt is I'm good with single leg map memory but after that it gets a tad vague. I knew the number and the feature but not exactly where the feature was! It was great fun and very unusual to be running in december in a t-shirt!

Running warm up/down 7:14 [2] 1.12 km (6:27 / km)
shoes: Saucony Peregrines

Jog out to find a control collector

Tuesday Dec 10, 2013 #

Running 20:00 [1]

Didn't turn the garmin on for this one, just a gentle jog with lots of stretching attempting to loosen out the hamstrings

Strength and Conditioning (Parkfit ) 1:00:00 [3] 2.32 mi (25:52 / mi)
shoes: Saucony Peregrines

Good class although I would have liked a bit more cardio, 2 circuits 3 laps of each, first hit the triceps the second the core, it could have been harder since we did get rest between each station

Monday Dec 9, 2013 #

Note

My hamstrings are still seriously sore but I'm gonna head to intervals tonight to see if that helps loosen them out, I wasn't planning a fast session anyway so nice and consistent is the aim

Running warm up/down 6:34 [2] 1.1 km (5:58 / km)
shoes: Saucony Kinvara 4

Was a bit late so quite a quick warm up

Running intervals 42:49 [4] 7.2 km (5:57 / km)
shoes: Saucony Kinvara 4

5 mins down to 1 knocking 30s off each time. I took the first couple quite steady at 4.20 odd mins/k and slowly ramped it up to about 4mins/k until the last one when Coach told us to ignore our watches at go hell for leather where I averaged 3.13, oops so much for taking it easy! But no hip pain yay so nearly back to normal, aim to run park run on the 21st to see where I stand 5k wise and pain wise :)

Running warm up/down 6:15 [2] 1.04 km (6:01 / km)
shoes: Saucony Kinvara 4

Warm down with a few of the girls

Sunday Dec 8, 2013 #

Note

No idea why but my hamstrings are in pieces, so no running for me today as walking is painful enough!

Saturday Dec 7, 2013 #

Strength and Conditioning (parkfit) 1:00:00 [3]
shoes: Saucony Peregrines

Lovely morning to be out in the park, very little to no running and no leg work as my legs were really feeling the last week.

Thursday Dec 5, 2013 #

Running (Road) 15:38 [3] 2.9 km (5:23 / km)
shoes: Saucony Kinvara 4

Jog pre parkfit, legs still very tired

Strength and Conditioning (Parkfit) 1:00:00 [3] 3.47 km (17:17 / km)
shoes: Saucony Peregrines

Slightly harder session tonight, really tough resistance work coupled with long shuttle runs, with very little rest. Thankfully the wind had eased, cos it was a struggle to walk in this morning!

Wednesday Dec 4, 2013 #

Orienteering (WENT) 47:24 [3] 4.83 km (9:49 / km)
shoes: VJ Integrators

Ah Cairn Wood the Bermuda Triangle of orienteering maps. Once again I found myself at least twice standing still scratching my head wondering where the hell I was. But apart for that it was a really fun night with the need for some actual navigation, only a couple of misses and one mis read of a fence which ended up with me stuck in the middle of a very large bramble patch. Only two more night events to go :(

Tuesday Dec 3, 2013 #

Running (Road) 15:33 [3] 2.88 km (5:24 / km)
shoes: Saucony Kinvara 4

Easy run to loosen out the legs, which are completely knackered. I really struggled to keep running even for 15 mins!

Strength and Conditioning (Parkfit) 1:00:00 [2] 2.53 km (23:43 / km)
shoes: Saucony Peregrines

A heavy legs session tonight, something mine really didn't need or appreciate but I powered on through, although I only managed one full set of jump lunges before I wussed out and did normal ones. I have a feeling tomorrow's WENT is gonna be a struggle!

Monday Dec 2, 2013 #

Running warm up/down 5:34 [2] 0.9 mi (6:11 / mi)
shoes: Saucony Kinvara 4

Running a bit late so a short gallop to warm up

Running intervals 38:13 [4] 6.1 km (6:16 / km)
shoes: Saucony Kinvara 4

1.5-2.5-3.5-4.5 and back down, sort of a flat topped pyramid. Didn't want to cause another flare up so set the watch to alert me if I was running faster than 4.15min/k, which lead to possibly one of the most frustrating sessions I've ever been to, as the pack kept moving away from me and I knew I could catch the back of it but the watch wouldn't let me. I did get through the session completely pain free though :) next week ill drop it to 4.10 and see how that goes

Running warm up/down 6:09 [2] 0.95 km (6:28 / km)
shoes: Saucony Kinvara 4

Short warm down with Trevor

Sunday Dec 1, 2013 #

Running (Road) 55:18 [3] 10.02 km (5:31 / km)

Combined the two road loops, Creevy-Middle-Drennan-Bresagh-Lough-Church-Creevy. I'd hoped they'd combine to 10k, unfortunately they didn't and I had to run an extra 500m past the house and back again to make up the distance. I haven't run this distance in a while and never purely on the road, so wasn't too sure how to pace it, in the end I found a pace I was comfortable with a see if I could hold it. I was still feeling pretty good at the end so might work on extending the distance/speeding up the route in the future.

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