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Training Log Archive: Olivia

In the 31 days ending Mar 31, 2017:

activity # timemileskm+m
  Strength and Conditioning12 11:00:00
  Running14 5:49:38 39.81(8:47) 64.06(5:27) 310
  Orienteering3 2:42:33 13.91(11:41) 22.39(7:16) 220
  Cycling3 2:00:00
  Total27 21:32:11 53.72 86.45 530

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Friday Mar 31, 2017 #

Strength and Conditioning 55:00 [1]

Reformer. Serious leg set tonight which is going to make tomorrows hills more entertaining

Wednesday Mar 29, 2017 #

Running warm up/down 11:52 [2] 1.98 km (6:00 / km)
shoes: Saucony Ride 9

Running race 21:07 [5] 5.08 km (4:09 / km)
shoes: Saucony Ride 9

Partly happy partly pissed at this. Yay for a new pb but I really felt that a sub 21 was very doable. Conditions were pretty good, it was a bit windy but the rain held off and it was quite warm. Set off a bit fast but settled in relatively quickly, was with a good pack of people for a while then started to drop off the back with about 1500 to go. Died a little bit going down the Annadale embankment for the final time but managed to pick it up a bit heading down to the finish. Slowly creeping downwards with the times but hopefully now the foot seems to be sorted I can start getting some speed work in again.

Running warm up/down 11:09 [2] 1.85 km (6:02 / km)
shoes: Saucony Ride 9

Warming down with Julie

Monday Mar 27, 2017 #

Running warm up/down 6:00 [1] 0.95 km (6:19 / km)

Jog up to the pitches then a couple of laps

Running intervals 14:02 [5] 3.47 km (4:03 / km)

Half a session since I'm racing on Wednesday. 2-3-4-3-2 mins with half recovery.

Running warm up/down 5:45 [1] 0.86 km (6:41 / km)

Sunday Mar 26, 2017 #

Note
(rest day)

Achilles a bit sore today, but took the hound for a nice walk in the sun. I did have to do a bit of sheep wrangling this afternoon but not sure that counts as training!

Saturday Mar 25, 2017 #

Running warm up/down 13:47 [2] 2.49 km (5:32 / km)
shoes: Saucony Ride 9

Orienteering 31:23 [4] 5.75 km (5:27 / km)
shoes: Saucony Ride 9

Sprint training in Lisburn. Took the training map from a couple of years ago and tried to run 5-6 controls hard then took a 30-60s break then went again. Legs fairly dying by the end

Running 11:02 [2] 1.94 km (5:41 / km)
shoes: Saucony Ride 9

Friday Mar 24, 2017 #

Strength and Conditioning 55:00 [1]

Reformer - super tough class tonight, finishing with death by abs. 2 x 45s of wheelbarrow, jack rabbits and pikes with a plank hold to finish. Absolute hell.

Thursday Mar 23, 2017 #

Running 16:45 [3] 3.03 km (5:32 / km)

Wednesday Mar 22, 2017 #

Cycling 30:00 [3]

Didn't want to brave the wind and rain so hopped on the turbo. 5 mins warm up, 5 x 90s on heavy resistance, 90s off. 10 min warm down

Strength and Conditioning 55:00 [1]

Fallon wasn't feeling great so Barre turned into Reformer. Ouchies. Had the full body shakes fairly early on.

Tuesday Mar 21, 2017 #

Strength and Conditioning 55:00 [1]

Bundled up warm and pottered around Tribal. No running tonight at all which was a bit weird but lots of skipping instead.

Monday Mar 20, 2017 #

Note

Not ticking the ill box yet, but thumping headache and sore throat hit today. Hopefully it will pass quickly.

Sunday Mar 19, 2017 #

Running warm up/down 5:00 [2] 0.6 km (8:20 / km)

Shuffle to the start then more shuffling whilst waiting to go

Orienteering race 44:34 [4] 6.68 km (6:40 / km) +100m 6:12 / km

Spring Cup Castle Ward. StephP made great use of the area, I just had nothing in the legs to run it. Was clean and pretty smooth through to 11 and then my brain deserted me for the last couple of controls. Probably lost 2-3 mins in 2 controls. Possibly one of my proudest moments was winning the fastest split on the uphill leg by nearly 20s (5-6) - no idea how though, I staggered up it!

Friday Mar 17, 2017 #

9 AM

Running warm up/down 12:49 [2] 2.07 km (6:11 / km)

Jog down to the start and a lap or two of City Hall

Running 43:43 [5] 10.16 km (4:18 / km) +25m 4:15 / km

Craic 10k. Weather was horrible - cold, wet and windy, so not ideal. Set off way too fast, was with the 40 min pacer at the 1k marker so tried to settle down a bit. Thought I had settled into a good rhythm up the Falls Road but suddenly found myself running with the 45 min pacer which completely freaked me out and I pushed on. Turns out he was just going too quickly as he was just behind me as we went through 5k in 21.26 - paid the price for starting too fast as I died a death over the last couple of k. Last 2k was very exposed and boring as we went round the Titanic Quarter, so we were just struggling against the headwind. Nothing quite as depressing as running within 50m of the finish 3 times before you get to cross the line! Fairly happy with my run, only 25s slower than my pb which given the weather and my lack of running over the last couple of weeks is probably better than I was expecting.

119/1368 and 9th female
C • craic 2
7 PM

Strength and Conditioning 55:00 [1]

Reformer. This might have been my worst idea in a while. Complete suffer-fest. The lunge set was particularly nasty but the jump boards nearly killed me.

Thursday Mar 16, 2017 #

9 AM

Running 17:23 [3] 2.23 km (7:48 / km) +30m 7:18 / km

Setting out controls for a GCSE group in Gosford
11 AM

Running 16:19 [3] 2.28 km (7:09 / km) +35m 6:39 / km

Collecting controls

Wednesday Mar 15, 2017 #

Strength and Conditioning 55:00 [2]

Barre. Fallon was bored with the usual playlist so we got a super fast one instead. Absolutely knackered by the end. But we got extra stretching which was lovely

Tuesday Mar 14, 2017 #

Strength and Conditioning 55:00 [2]

Monday Mar 13, 2017 #

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

Running intervals 14:00 [5] 3.76 km (3:43 / km)

Traaaaack! So happy to be back. Although I was quite glad to only be running half of it as my legs didn't really know what had hit them. 4 x 3.5mins with 2 mins recovery. Hit between the 850-900m mark for each.

Running 8:32 [2] 1.2 km (7:07 / km)

Sunday Mar 12, 2017 #

Running 16:12 [3] 3.01 km (5:23 / km)

Out and back on the road again to try and get used to the orthotics. Left foot still not happy.

Saturday Mar 11, 2017 #

12 PM

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

Orienteering 1:26:36 [4] 9.96 km (8:42 / km) +120m 8:12 / km

NICS 2. Woodburn. Good course, I had a lot of fun on this but the ground was so wet I was knackered by number 4..... Had a bit of a dither at 13 working out which stream it was on and a mistake at 19 when I over corrected too much. Otherwise a pretty clean race. Orthotics were killing me by the end, need to get that sorted because I felt so much more stable when running which was amazing.

Friday Mar 10, 2017 #

Strength and Conditioning 55:00 [2]

Reformer. Couldn't get into my usual class so was in an early one. Turns out it's a bit easier than normal.

Thursday Mar 9, 2017 #

Running 16:33 [3] 3.01 km (5:30 / km)

Test run with the insoles - my right foot (bad one) was great, started to get a blister on the left. Sigh. On the positive side I have been given the green light to run again, although I have been told I can run but not race the Craic 10k.....

Wednesday Mar 8, 2017 #

Running hills 43:13 [3] 7.13 km (6:04 / km) +120m 5:35 / km

Barnett's Hills. I think it was 7 x 250m, but I lost count so it may have been 6. Followed by a lap of the playing fields. Pretty much all done in daylight! Didn't take a head-torch so the last 10 mins were a little dodgy.

Strength and Conditioning 55:00 [2]

Barre

Tuesday Mar 7, 2017 #

Strength and Conditioning 55:00 [2]

Tribal, a bit more jumping today. Foot feeling pretty good, back to only the Achilles feeling blocked.

Monday Mar 6, 2017 #

Cycling 45:00 [4]

Spin. Praying for the green light on Thursday so I don't have to go back to spin :)

Sunday Mar 5, 2017 #

Running 34:25 [2] 5.36 km (6:25 / km) +100m 5:52 / km

Jog down the road to the hill, 5 x 300m with jog recovery, jog home. Lough road is a very gentle but never ending hill so was nice and handy for this session

Friday Mar 3, 2017 #

Strength and Conditioning 55:00 [1]

Reformer - super tough class tonight

Thursday Mar 2, 2017 #

Cycling 45:00 [4]

Spin. Still grim.

Wednesday Mar 1, 2017 #

Note

Went to do hills session, realised I had no socks, went home. After the last time I ran sockless I ended up with horrendously bloodied feet so decided not to risk it

Strength and Conditioning 55:00 [1]

Barre, having picked up some socks from home :)

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