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Training Log Archive: Olivia

In the 31 days ending Jan 31, 2016:

activity # timemileskm+m
  Strength and Conditioning6 4:22:00
  Running7 3:22:02 24.99(8:05) 40.22(5:01) 158
  Orienteering3 3:09:51 12.69(14:57) 20.43(9:18) 435
  Cycling2 45:00
  Rolling1 20:00
  Total16 11:58:53 37.69 60.65 593
  [1-5]16 11:38:53

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Sunday Jan 31, 2016 #

Orienteering 43:28 [3] 6.1 km (7:08 / km) +60m 6:48 / km
(sick) shoes: X-Talon 212

Thursday Jan 28, 2016 #

Note
(sick)

Bored now, want to run again.

Wednesday Jan 27, 2016 #

Note
(sick)

Don't think I will be going to the xc on Sat :(

Tuesday Jan 26, 2016 #

Note
(sick)

Lung capacity up to around 380 - so a little bit of improvement. Not sure its looking good for xc on Sat though.

Monday Jan 25, 2016 #

Note
(sick)

Sunday Jan 24, 2016 #

Orienteering 47:03 [1] 2.99 km (15:44 / km)
(sick)

Walked around the score course at Barnetts. Found it really difficult to breathe and the smallest hill caused a coughing fit. Deep joy.

Note

So my standard lung capacity is around 550ish - today its sitting at 300.....

Saturday Jan 23, 2016 #

Note
(sick)

Thursday Jan 21, 2016 #

6 PM

Running warm up/down 8:45 [2] 1.55 km (5:39 / km)
shoes: Saucony Kinvara 6

Running tempo 21:00 [4] 3.8 km (5:32 / km)
shoes: Saucony Kinvara 6

3 x 5 min (2 mins) tempo round the bridges at queens. Fairly consistent with 1.13, 1.11 and 1.13 - fairly strong headwind for most of the second rep.

Running warm up/down 6:52 [2] 1.3 km (5:17 / km)
shoes: Saucony Kinvara 6

Wednesday Jan 20, 2016 #

Strength and Conditioning 1:00:00 [3]

First Barre Pilates class. Boy was that tougher than I was expecting. Lots of legs and core work done at a pretty high pace. Legs were shaking by the end of it. Loved how casually 60% of the class dropped into the splits whilst myself and one of the other girls were doing a weird lunge..... Maybe one day I'll be one of the splits girls but it won't be anytime soon!

Tuesday Jan 19, 2016 #

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

Monday Jan 18, 2016 #

7 PM

Running warm up/down 9:39 [2] 1.7 km (5:41 / km)

Managed to do a proper warm up tonight, 4 laps followed by some drills and stretches

Running intervals 13:04 [5] 3.38 km (3:52 / km)
shoes: Saucony Kinvara 6

Had chatted with John and decided to ease my way back in by only doing half the session, so tonight was 4 x 3.15 for me. Was a bit slow on the first rep getting to about the 750 mark but hit the 800 on the next three. Hamstring was noticeable on the last rep so it was probably a good place to stop

Running warm up/down 12:59 [2] 2.55 km (5:05 / km)

Used the final 4 reps as my cool down

Sunday Jan 17, 2016 #

Running 31:45 [3] 5.48 km (5:48 / km) +110m 5:16 / km

Drumkeeragh loop. Chest felt really tight and never really loosened, but legs felt pretty good.

Saturday Jan 16, 2016 #

Note
(rest day)

So the plan was parkrun, but having seen the forecast last night I reckoned that most of them would be cancelled and so decided to stay in bed and go for a run later in the day. Turns out they weren't and I didn't. Whoops. Didn't even manage a round of the 7 min workout...

Thursday Jan 14, 2016 #

Cycling 20:00 [3]

Strength and Conditioning 7:00 [2]

1x7 minute workout

Wednesday Jan 13, 2016 #

Running 30:04 [2] 5.51 km (5:27 / km)
shoes: Saucony Kinvara 6

Gentle run from Ormeau up to the bridges, 2 loops there and back to Ormeau. No hamstring pain but left quad very tight from yesterday so it might have been masking it. Another turbo session tomorrow and then maybe a parkrun on Sat as long as I have no pain

Tuesday Jan 12, 2016 #

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

Sunday Jan 10, 2016 #

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: X-Talon 212

Orienteering long 1:39:20 [4] 11.34 km (8:46 / km) +375m 7:31 / km
shoes: X-Talon 212

Cavehill Long-O training, Brown Course. Legs were knackered on the initial start loop so I wasn't holding out much hope for a speedy run. Was with Steph and Jess for the first couple of controls on the long loop, then Steph dropped me going around the hill to 6. Although I caught her again at 6 whilst dropping Jess due to taking the long route in (past 7) in order to avoid the gorse. The wind up the top for 9-12 was spectacular, I was less worried about speed and more about staying upright here, and again got dropped by Steph on this loop. Thought she was gone for good when I saw her legging it down the path to 13 as I never saw her again, but she turned in too early and got a wee bit lost. Took the wrong route to 14 which included a bit more hill and was a bit longer than necessary. Decided to do the final loop but my legs were not happy going up the hill again to 16. Hamstring a bit sore at the finish so I probably overdid it a bit. Oops.

Saturday Jan 9, 2016 #

Strength and Conditioning 15:00 [3]

2 x 7 min workout with 1 min recovery between sets.

Thursday Jan 7, 2016 #

Cycling (Turbo) 25:00 [3]

Rolling 20:00 [0]

Wednesday Jan 6, 2016 #

Note

Hamstring feeling a bit tight again so rest day today and bike session tomorrow

Tuesday Jan 5, 2016 #

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

Monday Jan 4, 2016 #

Running warm up/down 4:22 [2] 0.8 km (5:27 / km)
shoes: Saucony Kinvara 6

Running intervals 24:14 [5] 6.64 km (3:39 / km)
shoes: Saucony Kinvara 6

Back to the short session tonight, 4 x 1/2/3 mins with half recovery. Set off waaay to fast for the first 1 but settled in after that. Lapping in about 89-90 for the 2s and 93 for the 3s which was unexpected given the amount of speed work I've done in the last month. Legs were feeling pretty dead by the end so had nothing left when John told us to up the pace in the final minute of the last 3...

Running warm up/down 5:04 [2] 0.8 km (6:20 / km)
shoes: Saucony Kinvara 6

Sunday Jan 3, 2016 #

Running warm up/down 5:00 [2] 0.9 km (5:33 / km)
shoes: Saucony Peregrine 4 (Red)

Running race 24:14 [4] 5.01 km (4:50 / km) +48m 4:37 / km
shoes: Saucony Peregrine 4 (Red)

Lagan Valley AC Charity 5K. A mix up with the ChampionChip guy meant I wasn't in the best frame of mind at the start. I started maybe 30-45s behind the other girls, but I had caught and passed most of them before the bottom of the first hill. My problem from there was that I was either overtaking folks or being overtaken. There was no one running at about the same speed as me and therefore no one to motivate me to push harder which lead to me not running as hard as I probably could have. I really need to work on the ability to push myself when its only me. Unbelievably wet run but good fun.

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