Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Olivia

In the 31 days ending Jul 31, 2016:

activity	#	time	miles		km		+m
Strength and Conditioning	13	10:45:00
Running	13	8:04:18	56.44	(8:35)	90.83	(5:20)	601
Orienteering	2	1:25:27	7.59	(11:15)	12.22	(7:00)	170
Total	25	20:14:45	64.03		103.05		771

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Saturday Jul 30, 2016 #

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: Saucony Kinvara 6

Running 22:12 [5] 5.05 km (4:24 / km) +3m 4:23 / km
shoes: Saucony Kinvara 6

Friday Jul 29, 2016 #

Strength and Conditioning 1:00:00 [3]

Reformer. Been told twice this week that I need to man up and get out of the beginners class - once I get back from Sweden I'll take on the proper class. I'm going to guess its going to hurt - a lot

C • Reformer 4

Wednesday Jul 27, 2016 #

Running 36:06 [3] 6.16 km (5:52 / km) +50m 5:38 / km
shoes: Saucony Peregrine 4 (Red)

Easy run round Barnetts to loosen off the legs

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

Further destroying the legs in Barre. 3 of the quad sets today. Ouchies.

Tuesday Jul 26, 2016 #

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

Monday Jul 25, 2016 #

Running warm up/down 5:00 [2] 0.95 km (5:16 / km)
shoes: Saucony Kinvara 6

Running intervals 26:09 [5] 6.75 km (3:52 / km)
shoes: Saucony Kinvara 6

8 x 3.15 with 2 mins recovery

Running warm up/down 7:30 [2] 1.2 km (6:15 / km)
shoes: Saucony Kinvara 6

Saturday Jul 23, 2016 #

Running warm up/down 10:00 [2] 1.75 km (5:43 / km)
shoes: Saucony Kinvara 6

Running 21:32 [5] 5.03 km (4:17 / km) +3m 4:16 / km
shoes: Saucony Kinvara 6

Victoria parkrun. Was half happy, half annoyed with this. Running this off the back of a pretty hard week and hips were feeling tight after yesterday so to match the queens 5k time from a few months ago was pretty good. But 4s slower than my pb annoyed me. Aim was to average 4.10 through the first 3k and then see how much I had left. I died after 2.5k so it was just a struggle to get round from there. Might try again next weekend with different pacing strategy.

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

Friday Jul 22, 2016 #

Strength and Conditioning 1:00:00 [3]

Reformer Pilates

Thursday Jul 21, 2016 #

Strength and Conditioning 20:00 [2]

KR day 6

Wednesday Jul 20, 2016 #

6 PM

Running warm up/down 17:40 [2] 3.01 km (5:52 / km) +25m 5:38 / km
shoes: Saucony Peregrine 4 (Red)

Running intervals 17:45 [4] 3.44 km (5:10 / km) +15m 5:03 / km
shoes: Saucony Peregrine 4 (Red)

400m (50s) 800 (2 mins) 400 800 (4 mins)

C • Speedwork 3

Running warm up/down 6:15 [2] 1.02 km (6:08 / km) +5m 5:59 / km
shoes: Saucony Peregrine 4 (Red)

7 PM

Strength and Conditioning 15:00 [1]

KR day 5

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

Forgotten how tough this is. Felt good and stretched at the end

Tuesday Jul 19, 2016 #

Strength and Conditioning 20:00 [1]

KR day 4

Strength and Conditioning 1:00:00 [3]
shoes: Saucony Kinvara 6

Tribal, very hot out tonight which was lovely but oh so hard

Monday Jul 18, 2016 #

Running warm up/down 6:21 [2] 0.95 km (6:41 / km) +10m 6:21 / km
shoes: Saucony Peregrine 4 (Red)

Over to the bowl

Running intervals 24:05 [5] 5.42 km (4:27 / km) +120m 4:00 / km
shoes: Saucony Peregrine 4 (Red)

1.5 mins, 2.5 mins, 3.5 mins, 4.5 mins - 2 of each. This one was hard both physically and mentally. Knowing you'll hit the hill twice in rep for the final runs was tough - although I only got half way up the second time round. Thought I was going to get a break for the first 4.5 when Susan's SVT went, but it returned to normal depressingly quickly.....

Good session, though very hot. Def didn't want to stand around too long at the end due to the swarms of flies attacking us.

Running warm up/down 5:44 [2] 0.8 km (7:10 / km) +10m 6:45 / km
shoes: Saucony Peregrine 4 (Red)

Back from the bowl

Saturday Jul 16, 2016 #

Running 27:45 [3] 5.27 km (5:16 / km)
shoes: Saucony Kinvara 6

Road loop from home

Strength and Conditioning 15:00 [1]

KR day 3

Friday Jul 15, 2016 #

Strength and Conditioning 20:00 [1]

KR day 2

Thursday Jul 14, 2016 #

Strength and Conditioning 15:00 [1]

I cracked - KR day 1

Wednesday Jul 13, 2016 #

Running warm up/down 18:38 [3] 2.91 km (6:24 / km) +15m 6:15 / km
shoes: Saucony Peregrine 4 (Red)

Warm up, and potentially the start of the tempo - something weird went on with lap/start button.

Started off in the drizzle which fairly rapidly turned into a painfully heavy rain shower. At least it meant we were already wet.

Running tempo 10:00 [4] 2.19 km (4:34 / km) +15m 4:25 / km
shoes: Saucony Peregrine 4 (Red)

10 min tempo at around 10k pace. This was tough - the rain at the start was really painful and with the wind made me cold pretty much straight away. But I had started to warm up towards the end. Legs felt super heavy though.

Running warm up/down 2:00 [2] 0.3 km (6:40 / km)
shoes: Saucony Peregrine 4 (Red)

Jog between sessions

Running intervals 15:02 [5] 2.74 km (5:29 / km) +15m 5:20 / km
shoes: Saucony Peregrine 4 (Red)

15 x 30s on, 30s off - wanted to give up after about 5 of these, but thankfully Susan was behind me telling me off when I eased off the pace too early and forcing me to do them all. Actually felt quite good for 7-12 and then died for the last 3 (2 were uphill)

Running warm up/down 13:37 [2] 1.94 km (7:01 / km)
shoes: Saucony Peregrine 4 (Red)

Finishing the lap as a warm down. Followed by some stretching in the sun.

C • Session 2

Tuesday Jul 12, 2016 #

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

Monday Jul 11, 2016 #

Running warm up/down 5:33 [2] 0.9 km (6:10 / km) +15m 5:42 / km
shoes: Saucony Peregrine 4 (Red)

Running intervals 27:20 [5] 6.13 km (4:28 / km) +150m 3:58 / km
shoes: Saucony Peregrine 4 (Red)

Intervals have moved to the bowl for the next 2 weeks. 3 sets that got tougher.
1, 2 , 3 mins
2, 3, 4 mins
3, 4, 5 mins
Thankfully we only hit the big hill twice in the final rep. Boy did this session hurt. My hip flexor so were so unhappy. Glad just to have survived.

Running 6:30 [3] 0.95 km (6:51 / km) +10m 6:30 / km

Sunday Jul 10, 2016 #

Running 44:31 [3] 6.34 km (7:01 / km) +140m 6:19 / km

Friday Jul 8, 2016 #

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

Thursday Jul 7, 2016 #

Running warm up/down 6:55 [2] 1.2 km (5:46 / km)
shoes: Saucony Kinvara 6

Running intervals 11:03 [5] 3.0 km (3:41 / km)
shoes: Saucony Kinvara 6

Only 2 of us there tonight and we were not well matched in terms of speed. So I was running by myself for the whole session :-(
1 x 900 (3.32)
2 x 600 (2.15, 2.15)
3 x 300 (58, 62, 59)
This felt very tough, but I came away with my hamstrings intact so yay!

Running warm up/down 7:30 [2] 1.2 km (6:15 / km)
shoes: Saucony Kinvara 6

Wednesday Jul 6, 2016 #

Orienteering 45:15 [3] 4.61 km (9:49 / km) +100m 8:51 / km
shoes: VJ Integrators

Tuesday Jul 5, 2016 #

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

Monday Jul 4, 2016 #

Running warm up/down 5:30 [2] 0.8 km (6:52 / km)
shoes: Saucony Kinvara 6

Running intervals 20:23 [5] 5.26 km (3:53 / km)
shoes: Saucony Kinvara 6

4 down to 2 at 15s intervals, or in my case 4 down to 2.45. Spoke to John beforehand and decided as soon as I felt a big drop off in energy/pace I'd drop out. First laps were back to 95 pace and coming through 800 in around 3.18ish. Felt strong for a while and then just died. But happy to be back and able to run.

Running warm up/down 9:19 [2] 1.67 km (5:35 / km)
shoes: Saucony Kinvara 6

Sunday Jul 3, 2016 #

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

Jog over to the start

Orienteering 22:49 [4] 4.17 km (5:28 / km) +35m 5:15 / km
shoes: Saucony Peregrine 4 (Red)

Men's course UL Sprint selections. Pre-running the men's course to make sure SIAC was working and all the controls were broadcasting. Took it easy with the aim of having a clean run, only had a couple of mistakes right at the end due to the sudden change of pace. Really fun and well planned course, and good to get some sprint training in.

Running warm up/down 4:23 [2] 0.8 km (5:29 / km)
shoes: Saucony Peregrine 4 (Red)

Jog back to the start

Orienteering race 17:23 [5] 3.44 km (5:03 / km) +35m 4:49 / km
shoes: Saucony Peregrine 4 (Red)

Women's course at UL. Had a slight advantage as I had visited most of the controls before, so I concentrated on pushing hard and trying to take different routes if for the legs that were the same. Although I took the same route both times on the long leg and I'm not sure it was the best choice. Lost 12s to Niamh and 1s to Caoimhe, so I think the straight route (which I didn't see) was def faster. Legs were knackered by the end, but I really enjoyed it.

Running warm up/down 20:00 [2] 2.1 km (9:31 / km)
shoes: Saucony Peregrine 4 (Red)

Warm down and control collection

Men - Splits

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