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Training Log Archive: Olivia

In the 31 days ending Jan 31, 2017:

activity # timemileskm+m
  Strength and Conditioning11 10:05:00
  Running12 5:46:31 38.96(8:54) 62.7(5:32) 196
  Orienteering5 5:23:41 19.18(16:53) 30.86(10:29) 720
  Rolling4 50:00
  Total25 22:05:12 58.14 93.56 916
  [1-5]25 21:15:12

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Tuesday Jan 31, 2017 #

Note
(rest day)

Unintentional rest day. Was supposed to do an easy 30 mins on the turbo, but got home to find the thing that connects the bike to the turbo has been put away safely, so safely no one can find it.....

Monday Jan 30, 2017 #

Running 5:00 [1] 0.8 km (6:15 / km)
(injured) shoes: Saucony Kinvara 5

Foot has been really sore all day, tried rolling it over a spiky ball pretty much all day. I hoped it would ease up as I warmed up but it didn't seem to work

Running intervals 1:00 [5] 0.25 km (4:00 / km)

Managed the first rep of the session. First half dozen strides felt crunchy then it was just painful. So packed it in, calling the physio tomorrow morning - even if my foots only bruised I need to get my hips realigned anyway

Sunday Jan 29, 2017 #

Orienteering 39:18 [3] 5.43 km (7:14 / km) +120m 6:31 / km

Saturday Jan 28, 2017 #

Running warm up/down 9:58 [1] 1.56 km (6:23 / km)

Running race 16:52 [5] 3.89 km (4:20 / km)

Running 6:12 [1] 0.9 km (6:53 / km)

Rolling 10:00 [0]

Friday Jan 27, 2017 #

Strength and Conditioning 55:00 [2]

Thursday Jan 26, 2017 #

Running 6:40 [1] 1.2 km (5:33 / km)
shoes: Saucony Peregrine 4 (Red)

Running intervals 10:11 [5] 1.77 km (5:45 / km)
shoes: Saucony Peregrine 4 (Red)

Digital Numbers 1-6 with walking recovery. Forgot my buff tonight so was a bit chilly throughout this session.

Running warm up/down 5:25 [1] 1.05 km (5:10 / km)
shoes: Saucony Peregrine 4 (Red)

Rolling 10:00 [0]

Wednesday Jan 25, 2017 #

Running 41:03 [3] 6.91 km (5:56 / km) +68m 5:40 / km
shoes: Saucony Kinvara 5

Started on a boring tarmac route whilst waiting for Susan, but she couldn't make it so I dropped onto the towpath and up into Barnetts and did a couple of laps of the pitches before heading back to the car.

Strength and Conditioning 55:00 [1]

Barre, good stretchy session tonight

Rolling 15:00 [0]

More stretching

Tuesday Jan 24, 2017 #

Strength and Conditioning 55:00 [2]

Tribal

Rolling 15:00 [0]

Stretching and rolling

Monday Jan 23, 2017 #

Running warm up/down 4:40 [2] 0.8 km (5:50 / km)
shoes: Saucony Kinvara 5

Running intervals 25:05 [5] 6.87 km (3:39 / km)
shoes: Saucony Kinvara 5

4 x 1.5, 3 x 2.5, 2 x 3.5 and 1 x 4.5 - I much prefer this session the other way round. The 4.5 was just grim. Was right up for the 1.5s, lapping in 87s but paid for it big time later on. Felt pretty strong though so hopefully it's onwards and upwards

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

Sunday Jan 22, 2017 #

Orienteering 29:37 [3] 2.99 km (9:54 / km) +150m 7:55 / km

Orienteering 36:18 [2] 2.51 km (14:28 / km) +100m 12:04 / km

Saturday Jan 21, 2017 #

9 AM

Running warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: Saucony Kinvara 5

Running race 21:18 [5] 5.02 km (4:15 / km)
shoes: Saucony Kinvara 5

Victoria Park parkrun. Aim was to tempo the first 3k @ sub 4.10 pace and then hang on for the last 2k. Went through the 3k marker in 12.25 so happy enough with that. Then got massively slowed down by the lap of the island but just about managed to hold on for a new pb :)

Friday Jan 20, 2017 #

Strength and Conditioning 55:00 [2]

Reformer. Jump boards are super painful but so much fun

Wednesday Jan 18, 2017 #

6 PM

Running 40:00 [3] 5.93 km (6:45 / km) +78m 6:20 / km
shoes: Saucony Peregrine 4 (Red)

Easy jog with a few hills around Belvoir and Lagan Meadows with Susan. I think running with me is bad for her given the SVT incident whilst we were jogging downhill.....
7 PM

Strength and Conditioning (Barre) 55:00 [2]

Ouchies. Glute bridge sets with a ball between your knees hurts.

Tuesday Jan 17, 2017 #

Strength and Conditioning 55:00 [2]

Tribal. Was slightly disappointed when the rope work turned out not to be slams as I had a few frustrations to work out.

Sunday Jan 15, 2017 #

Orienteering 44:09 [4] 4.97 km (8:53 / km) +200m 7:24 / km

Belfast Castle score training. Had a discussion with a couple of the guys in the 5min map peek about strategy, there seemed to be 2 routes (if you knew you wouldn't be able to get them all), start left or right. Left route had less climb but the majority of the 30 pointers were to the right. So I went right. Unbelievably slippy underfoot, I had to physically crawl up one hill as I could just get no grip. Lost a bit of time on one of the downhill legs as I wussed out of going straight down the incredibly steep hill and ended up picking my way down through some brambles instead. Managed all but 6 controls, ended up 3rd overall - but highest score of everyone who got in on time :)

Friday Jan 13, 2017 #

Strength and Conditioning 55:00 [1]

Oof he went for the glutes tonight, and the shoulders

Wednesday Jan 11, 2017 #

6 PM

Running warm up/down 9:35 [2] 1.74 km (5:30 / km)
shoes: Saucony Kinvara 5

Running tempo 17:30 [4] 3.37 km (5:12 / km)
shoes: Saucony Kinvara 5

3 x 1km with 90s recovery. Wind was serious strong tonight and seemed to be a cross wind/swirling as I'm fairly sure it was always a head wind... 4.17, 4.25 and 4.18 - a bit slower than I would have liked but I'm blaming that wind..

Running warm up/down 6:47 [2] 1.18 km (5:45 / km)
shoes: Saucony Kinvara 5

7 PM

Strength and Conditioning 55:00 [2]

Barre, Fallon was back but is still suffering from a chest infection so wasn't as bouncy and evil as usually. Quads were really feeling it by the end.

Tuesday Jan 10, 2017 #

Note
(rest day)

Skipping Tribal in the hopes my legs recover at least a little bit for tomorrows tempo/barre double.

Monday Jan 9, 2017 #

Running 6:51 [2] 1.1 km (6:14 / km)
shoes: Saucony Kinvara 5

Running intervals 15:07 [5] 3.99 km (3:47 / km)
shoes: Saucony Kinvara 5

6 x 2.5mins - should have been 10 but just couldn't do it. Motivation in the mob was at an all time low tonight so Eric is going to try and find us a new coach.

Running warm up/down 11:25 [2] 2.1 km (5:26 / km)
shoes: Saucony Kinvara 5

Took the last 3 reps as a warm down, then another 2 with Susie and Jason

Sunday Jan 8, 2017 #

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

Lap and a bit round the outside of the track - legs very unhappy so would liked to have had longer but John seemed to be starting each group early

Running race 23:28 [5] 5.08 km (4:37 / km) +50m 4:24 / km
shoes: Saucony Kinvara 5

Lagan Valley handicap 5k. Legs complained for the first couple of k but then improved for a while before dying again around the pitches at queens. Pretty happy with the time given how tired I felt beforehand.

Running warm up/down 4:00 [1] 0.5 km (8:00 / km)

Shortest warm down in the world

Saturday Jan 7, 2017 #

12 PM

Running warm up/down 9:38 [2] 1.63 km (5:55 / km)

Running 17:36 [1] 0.8 km (22:00 / km)

Drills and map memory warm up

Orienteering 16:07 [3] 1.79 km (9:00 / km) +25m 8:25 / km

Overspeed intervals, struggled to find some of the 'small' depressions but generally accurate whilst trying to go as straight as possible

Orienteering 19:45 [4] 2.53 km (7:48 / km) +25m 7:26 / km

Short course- tried to go as straight as possible

Friday Jan 6, 2017 #

Strength and Conditioning 55:00 [2]

Reformer, full body shakes started after 25 mins - tough class

Wednesday Jan 4, 2017 #

Strength and Conditioning 55:00 [2]

Barre, Fallon was sick so I got my first experienced of Jill. Absolutely no rest and every muscle is screaming by the end of the class. So so tough, but it was a really good class. Think I might be feeling this for the next few days

Tuesday Jan 3, 2017 #

Strength and Conditioning 55:00 [2]
shoes: Saucony Kinvara 5

Back to Tribal. Legs fairly sore from yesterday so avoided jumping too much. Good session though, its amazing how quickly you lose upper body strength

Monday Jan 2, 2017 #

Orienteering 20:53 [3] 1.79 km (11:40 / km)

Gaffled head to head

Orienteering 14:33 [2] 0.6 km (24:15 / km)

Line-O

Orienteering 24:07 [3] 1.94 km (12:26 / km)

Head to head star loops

Orienteering 1:18:54 [3] 6.31 km (12:30 / km) +100m 11:35 / km

Long course

Running warm up/down 14:40 [2] 1.66 km (8:50 / km)

Jog back down the hill

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