Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Olivia

In the 7 days ending Nov 24, 2013:

activity

time

miles

Strength and Conditioning

2:00:00

3.26

(36:51)

5.24

(22:54)

Running

1:35:23

9.72

(9:49)

15.65

(6:06)

Orienteering

1:27:38

7.54

(11:37)

12.14

(7:13)

Total

5:03:01

20.52

(14:46)

33.03

(9:10)

1:17

0:00

» now

Saturday Nov 23, 2013 #

Orienteering race 53:26 [4] 5.99 km (8:55 / km)
shoes: VJ Integrators

Thursday Nov 21, 2013 #

Running 17:44 [3] 3.22 km (5:30 / km)
shoes: Saucony Kinvara 4

Strength and Conditioning (Parkfit) 1:00:00 [2] 2.46 km (24:23 / km)
shoes: Saucony Peregrines

Wednesday Nov 20, 2013 #

Orienteering (WENT) 34:12 [4] 6.15 km (5:34 / km)
shoes: Saucony Peregrines

Good fun as ever, we nearly got blown away though, lovely as a tailwind and a nightmare of a headwind. It was always going to be fast and furious cos Ward Park is tiny, but Paul made good use of it to manage to squeeze a 6k course out of it, and with better route choice I could have been more smooth. No big guns tonight so I was the only on to get the full 220

Running warm up/down 12:27 [2] 1.61 km (7:44 / km)
shoes: Saucony Peregrines

Control collecting, to give an idea of how small the park is I picked up 7 of the 15 controls out

Tuesday Nov 19, 2013 #

Running (Road) 16:32 [3] 2.88 km (5:44 / km)
shoes: Saucony Kinvara 4

Easy jog loosen out the legs, the frozen leaves made it a tad more exciting than totally necessary

Strength and Conditioning (Parkfit) 1:00:00 [3] 2.78 km (21:35 / km)
shoes: Saucony Peregrines

Only 4 of us so we had to work quite hard, lots of tyre throwing and pushing. Thankfully we kept moving and did very little resistance work cos it was bloody freezing!

Monday Nov 18, 2013 #

Running warm up/down 5:06 [2] 0.86 km (5:56 / km)
shoes: Saucony Peregrines

First attempt back at intervals, so the aim was to just make it through, pain free, on the plus side the track was an ice rink so we were on the grass in the middle which softened the ground slightly

Running intervals 40:04 [4] 6.53 km (6:08 / km)
shoes: Saucony Kinvara 4

1x 4.5 mins, 2x3.5, 3 x 2.5 and 4 x 1.5, set off easy enough to try and ease myself back into it, and for the first couple it worked, the first I ran at about a 4:30 min/k and then steadily worked it up to a 4:05 min/ k. Everything was going swimmingly until the 1.5s and then the competitiveness kicked in as did the pain ( wasn't bad but was there) tried to back off the pace for the next two but basically had to jog the last one, back to plenty of stretching for me and I'll prob try again next week but we'll see.

Running 3:30 [3] 0.55 km (6:22 / km)
shoes: Saucony Kinvara 4

Tiny warm down with Fred H and Trevor W before I headed for the relative warmth of the car

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