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Training Log Archive: Olivia

In the 7 days ending Dec 14, 2014:

activity

time

miles

Running

3:15:17

20.6

(9:29)

33.15

(5:53)

Strength and Conditioning

1:00:00

Orienteering

35:44

3.8

(9:24)

6.12

(5:50)

Rolling

20:00

Total

5:11:01

24.4

39.27

[1-5]

4:51:01

1:53

0:00

» now

Sunday Dec 14, 2014 #

Running warm up/down 25:40 [2] 3.75 km (6:51 / km)
shoes: Saucony Peregrine Green

Warm up with drills

Running 19:14 [3] 3.37 km (5:42 / km)
shoes: Saucony Peregrine Green

Steady run

Running tempo 14:24 [4] 2.75 km (5:14 / km)

Tempo Run

Running warm up/down 10:17 [2] 1.18 km (8:43 / km)
shoes: Saucony Peregrine Green

Warm down with Bashir. As soon as I stopped running my legs seized and I had to hobble back to the room

Note

Apparently my body doesn't really like 25k of tough running in a weekend, I've been reduced to hobbling like John Wayne as the ability to walk seems to have abandoned me

Saturday Dec 13, 2014 #

11 AM

Running warm up/down 14:38 [3] 2.74 km (5:20 / km)
shoes: Saucony Peregrine Green

Warm up followed by some drills

Running tempo 10:15 [4] 2.1 km (4:53 / km)
shoes: Saucony Peregrine Green

Tempo

Running 8:00 [2] 1.4 km (5:43 / km)
shoes: Saucony Peregrine Green

Jog from Devils Corner to the intervals start point x 2

Running intervals 12:46 [5] 2.76 km (4:38 / km)

2 sets of 90s on 60s off x 4

3 PM

Running 20:14 [2] 2.11 km (9:35 / km)
shoes: Saucony Peregrine Green

Warm up and drills

Running 10:45 [3] 1.57 km (6:51 / km)
shoes: Saucony Peregrine Green

Downhill Technique

Running warm up/down 6:07 [2] 0.69 km (8:52 / km)
shoes: Saucony Peregrine Green

Jogging over to the hill

Running hills 7:35 [3] 0.75 km (10:07 / km)
shoes: Saucony Peregrine Green

Uphill technique

Running warm up/down 3:36 [2] 0.5 km (7:12 / km)
shoes: Saucony Peregrine Green

Final warm down of the day

8 PM

Rolling 20:00 [0]

Ouch, legs are in pieces so trying to reduce the pain before tomorrow's beasting

Friday Dec 12, 2014 #

Note
(rest day)

Works Christmas party tonight so rest day for me. Will try to be relatively sensible tonight otherwise tomorrows running workshops are going to be incredibly painful.

Thursday Dec 11, 2014 #

Strength and Conditioning 1:00:00 [1]

Pilates. Mum couldn't make it so I took her place tonight. Came out feeling lovely and relaxed

Wednesday Dec 10, 2014 #

Orienteering 35:44 [4] 6.12 km (5:50 / km)

WENT 6, Bangor Castle. Absolutely freezing tonight, which its what I'm blaming the dodgy map reading to the first 3 on..... Don't know how but ended up running the same loops course as my brother. I was faster in and out of the control but then he would casually run past me on the way to the next which was frustrating. A couple of times we took different routes, but the slightly technical one through the rhodies he just followed me through. Thought I'd got a jump on him to the finish as he thought there was another loop but once he figured it out, sprinted past me to the finish. A really fun course but I'm not sure I will ever live it down.....

Tuesday Dec 9, 2014 #

Note
(rest day)

Unintentional rest day - Security Alert closed the motorway for my journey home and after 1.20 sitting in traffic I couldn't bring myself to go back out into it plus the weather was manky and the fire so lovely and warm....

Monday Dec 8, 2014 #

Running warm up/down 8:46 [2] 1.34 mi (6:32 / mi)

Track was an ice rink so we headed up to the pitches

Running intervals 18:00 [4] 4.04 km (4:27 / km) +14m 4:23 / km
shoes: Saucony Peregrine Green

2,3,4 x 2, should have been 3 but my legs and lungs just were not playing tonight so I decided early on to just do 2 sets. We weren't allowed to run around the floodlit pitch so the 'track' was the path round the outside. It starts on a good slant includes a small hill and a few potholes just to keep you on your toes.

Wonderfully as we were getting ready my Garmin decided to pair with Susans HR monitor, so I was able to tell each time she reached full recovery as my watch was vibrating to tell me her HR was low!

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

Jog back to the car

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