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Training Log Archive: Olivia

In the 31 days ending Dec 31, 2015:

activity	#	time	miles		km		+m
Running	6	5:20:28	33.39	(9:36)	53.73	(5:58)	893
Orienteering	4	3:37:07	17.99	(12:04)	28.96	(7:30)	130
Strength and Conditioning	5	3:25:00
Walking	1	1:30:00
Total	15	13:52:35	51.38		82.69		1023

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Wednesday Dec 30, 2015 #

Walking 1:30:00 [1]

Wet and windy walk on the beach

Monday Dec 28, 2015 #

Running (Christmas Cracker) 1:25:34 [4] 13.38 km (6:24 / km) +458m 5:28 / km

Saturday Dec 26, 2015 #

Running race (Turkey Trot) 1:14:42 [4] 9.11 km (8:12 / km) +425m 6:39 / km

Tuesday Dec 22, 2015 #

Strength and Conditioning 1:00:00 [2]

Final Tribal of the year. Plenty of leg work so was super careful not to over do it.

Monday Dec 21, 2015 #

7 PM

Running warm up/down 7:02 [2] 1.24 km (5:40 / km)

Warm up with Patrick

Running intervals 27:50 [5] 7.48 km (3:43 / km)
shoes: Saucony Kinvara 6

12 reps of Christmas tonight. Set off quite steadily to ease the hamstring back into the track, lapping mainly between 93-95 although there was a 98 at the beginning of the 4 and a half minuter. Hit 400 in both 90s all with NO PAIN so very happy.

2.30 / 90 / 3.15 / 2.30 / 60 / 2.30 / 4.30 / 2.00 / 2.00 / 3.15 / 1.00 / 90

Running warm up/down 7:02 [2] 1.22 km (5:46 / km)
shoes: Saucony Kinvara 6

Warm down with Patrick and Susan

Saturday Dec 19, 2015 #

Running 32:44 [3] 5.76 km (5:41 / km)
shoes: Saucony Peregrine Green

Jog round Dixon to test out the hamstring

Wednesday Dec 16, 2015 #

Orienteering 45:34 [4] 7.01 km (6:30 / km)
shoes: X-Talon 212

Final WENT of the year. 50 controls out with a potential 10 controls on offer for running the loops. Initially my brain was utterly fried trying to work out which controls were mine whilst running the loops but once I got the hang of it I was loving it. Picked up 50 controls, but 2 got deducted for being wrong so 48 was my final score.

Tuesday Dec 15, 2015 #

Strength and Conditioning (Tribal) 1:00:00 [2]

Sunday Dec 13, 2015 #

Event: Munster Orienteering Championships, Kilworth Camp

Orienteering 1:20:24 [3] 9.85 km (8:10 / km) +130m 7:40 / km

3 - Splits

Wednesday Dec 9, 2015 #

Orienteering 51:06 [3] 5.63 km (9:05 / km)
(sick) shoes: X-Talon 212

Tuesday Dec 8, 2015 #

Strength and Conditioning 5:00 [1]

Core and glute strength work

Monday Dec 7, 2015 #

Note
(rest day)

Went and saw Fionne today. Hamstrings are very tight so I've been restricted to jogging and strength work this week, plus lots and lots of stretching

Saturday Dec 5, 2015 #

1 PM

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: X-Talon 212

Running race 23:08 [5] 4.9 km (4:43 / km) +10m 4:40 / km
shoes: X-Talon 212

Ballyclare XC 3 miler. Hell of a lot slower than last year (21.45) but I hope that is mainly to do with the conditions. Seriously strong headwind for a 3rd of a lap and very soft underfoot. On the plus side I managed to stick with Wendy for the first lap and Hazel for the first 2.5 and then it was all about not losing places for the last section. Despite the weather 100 hardy ladies took on the course today and the Lagan Valley Ladies took 3rd in the team comp :)
1st Aileen Reid 18:54
11th Shileen 20:45
20th Wendy 22:25
25th Hazel 22:58
27th Me 23:08
50th Susan 25:03

Running warm up/down 8:59 [2] 1.1 km (8:10 / km)
shoes: X-Talon 212

Thursday Dec 3, 2015 #

Strength and Conditioning 20:00 [1]

2 x 45s on 15s off
Wobble board plank, bicep curls, side plank (1 each side) renegade rows, punch outs, Russian twists, tricep extensions, ankle taps, crunches and learning to fly arm raise thingys

Wednesday Dec 2, 2015 #

Orienteering 40:03 [3] 6.48 km (6:11 / km)

Gentle jog round the WENT focussing on exit directions and planning ahead. Great course planned by Jonny, just wished I could have properly run it. Hamstring wasn't too bad but it was definitely noticeable.

Tuesday Dec 1, 2015 #

Running 38:27 [3] 7.04 km (5:28 / km)
shoes: Saucony Progrid Omni 9

Well this wasn't sensible. As I set off I thought i'll loop around Ormeau as a precaution in case my hamstring flared up. That idea promptly went out the window. As I got to the top of the Annadale Embankment I realised I should have stuck to the original plan as I was now in pain and 3k from my car... Painful hobble back to the car ensued. Although I had to pretend all was ok as I ran past John heading the other way.

Strength and Conditioning 1:00:00 [2]

Didnt do any leg work or running tonight, kept everything core and arms based. Got a bit cold towards the end due to a lack of layers but it was the lesser of 2 evils as I didn't want to aggravate the hamstring any further

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