Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Olivia

In the 31 days ending May 31, 2015:

activity	#	time	miles		km		+m
Orienteering	13	7:21:28	42.89	(10:18)	69.02	(6:24)	160
Running	16	5:11:26	31.17	(9:59)	50.17	(6:12)
Strength and Conditioning	7	4:20:00	1.86		3.0
Cycling	4	2:09:55
Total	25	19:02:49	75.93		122.19		160

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Sunday May 31, 2015 #

Orienteering 19:50 [3] 2.9 km (6:50 / km)
shoes: Saucony Peregrine Green

Pretending to be a Junior to take part in the LVO Control Description Training. Really good exercise with multiple controls at each site and no control codes in your descriptions. Also did a bit of coaching every time I found a confused looking junior

Orienteering 19:20 [3] 3.1 km (6:14 / km)
shoes: Saucony Peregrine Green

Orienteering 17:25 [3] 2.8 km (6:13 / km)
shoes: Saucony Peregrine Green

Saturday May 30, 2015 #

Running warm up/down 12:00 [2] 1.8 km (6:40 / km)
shoes: Saucony Kinvara 4

Running race 21:45 [5] 5.0 km (4:21 / km)
shoes: Saucony Kinvara 4

Felt crap and unmotivated before the whistle went so pretty happy to be only 17s slower than my pb. Was actually on for a new pb for the first 3k but then then twistiness of the island slowed me down somewhat. Happy enough with that.

Strength and Conditioning 20:00 [3]

Friday May 29, 2015 #

Strength and Conditioning 30:00 [2]

Thursday May 28, 2015 #

Running warm up/down 10:00 [2] 1.61 mi (6:13 / mi)

Jogging up to the pitches to find the GAA pitch at the top was in use so came back down to the lower one only to discover it had no markings on it which made life quite entertaining

Running intervals 8:05 [5] 2.36 km (3:26 / km)

Digital numbers 1-7. A horrible session to attempt by yourself especially when you have no idea where the edges of the pitch are I ended up using the end posts for the netting to guide me. No ideal when you can barely walk in a straight line let alone run one! Ran the first rep and thought I can do this, maybe a month with no speed work won't be as bad as I thought. Promptly died on the number 2 and realised it was as bad as I thought it would be. Was just happy to finish the session to be honest and I'm now slightly dreading going back to the track on Monday.....

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

Jog back to the car

Strength and Conditioning 15:00 [2]

Wednesday May 27, 2015 #

Running warm up/down 6:00 [2] 1.04 km (5:46 / km)
shoes: Saucony Progrid Omni 9

Orienteering race 18:45 [5] 3.86 km (4:51 / km)

Tuesday May 26, 2015 #

Strength and Conditioning (Tribal) 1:00:00 [3]

Good class tonight. Started with a circuit of 6 stations, not sure what the time at each station was though but it felt quite long enough! Each station had 2 parts, the first was skipping then an exercise for the second and boy did Holz get creative tonight. First up was the squat standing on a tyre making sure you tapped the dumbbell on the ground each time. Then came a chest press/side lunge combination followed by mountain climbers but your feet were hooked into resistance bands tied to the fence...... Next up was a plank where you dragged the power bag out from underneath you and then back down and to finish it off nicely was walking lunges with a power bag up the launch ramp.

This was followed by a burpee set (1 min of normal burpees, body press burpees, one legged, side and tuck jump burpees). Then to finish it off there was 10 mins of core torture. Ouch

C • WEE tonight 2

Monday May 25, 2015 #

Cycling (Turbo) 40:00 [3]

Warm up/down + 5 x 2 mins on 2 mins off

C • Ick turbo 7

Saturday May 23, 2015 #

Running warm up/down 7:00 [2] 1.1 km (6:22 / km)

Orienteering 1:07:38 [3] 5.7 km (11:52 / km)
shoes: VJ Integrators

Friday May 22, 2015 #

Cycling (Turbo) 25:00 [2]

Warm up/ down and recovery between reps

Cycling intervals (Turbo) 4:55 [5]

Susan's session from last night with a couple of reps rounded up and others rounded down to make it easier on the egg timer.
105
80
55
35
20
It hurt. A lot. But good pain :)

Thursday May 21, 2015 #

Note

Rest day since my hamstring has decided to join the niggle party :(

Went to John about how to train in the next couple of days. Doing our intervals sessions on the turbo for now so will take Susan's times from tonight and do it on the bike tomorrow

Wednesday May 20, 2015 #

Running warm up/down 6:30 [2] 1.15 km (5:39 / km)
shoes: Saucony Peregrine Green

Warm up with PaulP, hence a little bit faster than I might have liked!

Orienteering race 22:11 [5] 4.3 km (5:10 / km)
shoes: Saucony Peregrine Green

Running warm up/down 8:30 [2] 1.4 km (6:04 / km)
shoes: Saucony Peregrine Green

Warm down jog with Susan

Tuesday May 19, 2015 #

Strength and Conditioning 1:00:00 [3] 3.0 km (20:00 / km)
shoes: Saucony Progrid Omni 9

Tribal, Achilles was a bit tight to start with but then it eased up so happy enough

Weather forecast looked like it was going to be torrential rain so the first half had loads of cardio in it to keep us moving. I was slightly worried about the amount of running involved so started off nice and slow and built up the pace as the session progressed, never hit full sprint speed but pain free running was nice.

Second half was a lot more death by overload exercises, and it was the legs and triceps that got hammered. Lots of shaky arms and legs by the end of it. The 100 pulse squats were an absolute killer as were the 100 elevated push ups. ouch.

Monday May 18, 2015 #

Cycling 30:00 [3]

C • turbo... 3

Sunday May 17, 2015 #

Cycling (Turbo) 30:00 [2]

Didnt want to over do it after yesterdays calf pain so I just hopped on the bike for an easy session. I wish the pain in my calf would stay in one place so I could work out what the problem might be. Yesterdays pain was in the same place as last Tuesday so at least my Achilles was holding up.

Haven't decided what to do about tomorrow but it probably wont be the track. I'm thinking either another Turbo session with some intervals thrown in or a run round the road loop. Will hopefully manage a speed session on Thursday depending on whether I make it through the WEE pain free.

Saturday May 16, 2015 #

Running 35:20 [2] 5.51 km (6:25 / km)
shoes: Saucony Peregrine Green

Hillsborough loop, yay! First loop was nice and comfortable but calf tighten up on the second so I cut it short and went back to the car and stretched.

First lap was a interrupted by the dog trying to eat a child's GLOVE. She managed to miss the sandwich in his hand and grabbed his glove instead. I had to fish it out as she was trying her best to swallow it and then hand back a very slimy glove to the parents who thankfully were laughing. Suffice to say I didn't go back to the lake on the second lap!

Strength and Conditioning 15:00 [1]
shoes: Saucony Peregrine Green

Thursday May 14, 2015 #

Note
(rest day)

Not gonna tick the injured box just yet, but taking a precautionary day off after my achilles really started to hurt yesterday. In the past 4 days I've had pain in 3 different places on my right lower leg, so I suspect its trying to tell me something. Will take tomorrow off too then potentially an easy jog on Sat to see where its at

Wednesday May 13, 2015 #

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

Orienteering race 23:59 [5] 5.0 km (4:48 / km)
shoes: Saucony Peregrine 4 (Red)

Tuesday May 12, 2015 #

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

Decided to see where my calf was tonight, still very sore to the touch but it hadnt bothered me all day so took the chance. It was actually fine, no pain even when hopping but I wasnt running hard at any point so tomorrows WEE might be the better indicator.

Good session from Hollie tonight, plenty of variety and only 45s of the exercise. Really struggled with the core work, but with 3 weeks of not doing any it was always going to be tough :)

Sunday May 10, 2015 #

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

Jog up to the start plus some drills

Orienteering race 55:36 [4] 5.99 km (9:17 / km) +130m 8:22 / km
shoes: VJ Integrators

British Middle Championships. First couple of controls were laughably bad, took the direct route to 1 when the path would have been faster so I got stuck climbing over fallen trees instead of heading up the path, sigh. Again for number 2 I decided not to take the path but to go straight, hit a different depression to the one I thought I was on and so ended up about 30m off, standing looking at the path wondering what I had done. Number 3 again I hit a different depression to the one I thought I was aiming for and ended up running in circles for a bit until I decided to go back to the depressions and attack again. Also coming out of the depression the first time my calf went which was just what I needed.

Just about remembered how to map read at this point, slightly missed number 4 as the patch of green was a bit harder to identify on the ground. It wasnt as big as I had thought it would be. Pretty clean from here to 16 just with a few longer route choices. Coming out of 16 a W18 decided to elbow me very hard in the back which was very pleasant but then she cocked up the next control and ended up coming into it behind me which I was fairly pleased about. I was too low into 17 but identified I was on the lower pit and corrected accordingly. Not too much time lost.

19-20 I made a huuuuge mistake, for some reason I decided not to take the path route (again) but instead of creating a decent plan I set off on a fairly vague bearing. Hit the 'road' and climbed up the hill to hit the first of 2 paths. Only I wasnt on the road, I was on a small path further up, fought my way up through the green and hit a path, to which I thought execellent its just across to then next path then down to the rough open. 10s later, who the hell put a fence there. Then I realised where I was, on the flipping path route I had decided not to take have made a detour through some not nice undergrowth to get there. Sigh. At least now I had a decent attack point.

The rest of the course was fairly easy so no more mistakes. Just a bit frustrating as most of my mistakes wouldnt have happened if I had trusted my gut and run the path routes.

Running warm up/down 6:30 [3] 1.0 km (6:30 / km)
shoes: VJ Integrators

Hobbled round the field as a warm down. Calf very sore

Saturday May 9, 2015 #

11 AM

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

Orienteering race 18:37 [5] 3.66 km (5:05 / km) +30m 4:53 / km
shoes: Saucony Peregrine 4 (Red)

British Sprints W Open heats, Aldershot. Nearly made a parallel error to number 1 since 6-7 was on exactly the same line so prob lost a few seconds towards the end of the leg when I realised the control under the bridge was not 1. Lots and lots of changes of direction and blocked hedges so finding any sort of flow was impossible and planning ahead was pretty tough too. Made a fairly big mistake to 12 not seeing the uncrossable fence (cutting the line would have been nice) and then to 18 I dithered, faffed and then took a very long route round losing me at least 20s. When I finished I wasnt too unhappy with my run as my mistakes were minor compare to usual, but then I saw the results. 35s off qualifying for the A final and I def lost 35s out there grrrrrrr

Running warm up/down 6:30 [2] 1.0 km (6:30 / km)
shoes: Saucony Peregrine 4 (Red)

Note

Don't feel as frustrated now, the heat results I was looking at clearly werent the latest ones as I was actually 57s off making the final, and I don't think I lost that much time out there.

3 PM

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

Orienteering race 14:28 [5] 2.92 km (4:57 / km)
shoes: Saucony Peregrine 4 (Red)

British Sprints B Final. 6th +30s on the winner. Winning was doable, a few longer route choices and not seeing a blocked fence did for me. It felt much smoother than this morning but I still felt like there were too many people out on the area at once. It was carnage in the narrow areas. I need to be more aggressive in my route choice decisions I kept finding myself almost at a standstill trying to work out what I needed to do next.

Did something to my calf out there, it was really sore when I finished but I didnt feel it go at any point on the course.

Running 10:00 [2] 1.4 km (7:09 / km)
shoes: Saucony Peregrine 4 (Red)

Thursday May 7, 2015 #

Running 16:00 [3] 3.0 km (5:20 / km)
shoes: Saucony Progrid Omni 9

Jogging down to the polling station and back

Wednesday May 6, 2015 #

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)

Gentle warm up

Orienteering 23:44 [4] 4.5 km (5:16 / km)
shoes: Saucony Peregrine Green

WEE Series 1 Ormeau. Fun course planned by ph, had thought I would just take it easy since my legs were still pretty dead but I went out just after Eibhlin, and she must have made a mistake early on as by 3 I was in front and I didnt see her as I went past. After that I ended up starting to push a bit more to see if I could drop her, knowing that her legs must have been just as sore as mine. Managed it at somepoint but dont really know when. Picked up a train through the bottom loop (12-15ish) and tried to push hard to get away from them = over a minutes error going to 16. I went to the thicket at the top of the bank rather than the tree at the bottom. The only positive was my entire train did it as well :) Rest of the course was fast enough although I think I got my route choice slightly qrong going to 20, should have just stayed on the main path, cut down too early.
11th overall, 2nd women 9s behind Steph P
Not too bad considering the state of my legs

Running warm up/down 9:00 [2] 1.46 km (6:10 / km)

Staggering round a warm down

Monday May 4, 2015 #

10 AM

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

Jog round the warm up map and drills

Orienteering race 21:00 [5] 4.22 km (4:59 / km)
shoes: Saucony Kinvara 4

Running warm up/down 12:00 [2] 1.4 km (8:34 / km)
shoes: Saucony Kinvara 4

Gentle warm down

1 PM

Running 10:00 [2] 1.2 km (8:20 / km)
shoes: Saucony Kinvara 4

Warm up and drills

Orienteering race 1:00:12 [5] 11.17 km (5:23 / km)
shoes: Saucony Kinvara 4

Running warm up/down 9:16 [2] 1.46 km (6:21 / km)
shoes: Saucony Kinvara 4

Warm down with Kirsten along the towpath

Sunday May 3, 2015 #

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

Warm up and drills

Orienteering race 41:16 [5] 5.7 km (7:14 / km)
shoes: VJ Integrators

IOC Relays 3rd leg. Niamh and Fionne were long gone by the time I started so if was just trying to keep it clean and push as hard as the lungs would allow. Made a bit of an error going to 4, but I knew I was being pushed too far left I just needed to get through the green to loop round into the control. Lost 35s at 6 due to a dog fight breaking out right at the point I punched and doubt got the better of me and I ended up going back to repunch. Turns out I didn't need to but I'd have hated to mp so better safe than sorry.

Using local knowledge didn't really help going to 12, I probably should have bombed the path and come in on the ride since the lovely open hill wasn't nearly as lovely and open as I remember. Then got stuck in the green trying to take a direct route to 15 ended up fighting my way out sideways to loop back round. All in all it was quite a good race for me and I'm very glad to get back into Hillsborough, a year is a long time not to be able to run in your local forest

Running warm up/down 15:00 [3] 2.0 km (7:30 / km)

Control collecting

Friday May 1, 2015 #

Event: Irish Orienteering Championships

Running warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: Saucony Kinvara 4

Warm up and drills

Orienteering race 17:27 [5] 3.2 km (5:27 / km)
shoes: Saucony Kinvara 4

Well this was terrible. During the warm up I felt sluggish but thought as soon as I got going I'd be fine. That didn't happen. Felt crap from start to finish, I was running at my limit but felt like I was running through treacle and just felt slow. Then proceeded to make a number of mistakes through indecision and poor route choice.

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

Warm down with Kirsten after I'd coughed up a lung

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