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Training Log Archive: Olivia

In the 7 days ending Mar 1, 2015:

activity	#	time	miles		km		+m
Running	4	3:06:37	20.01	(9:19)	32.21	(5:48)	130
Strength and Conditioning	2	1:25:00	1.55		2.5
Orienteering	1	44:48	5.18	(8:39)	8.33	(5:23)
Total	5	5:16:25	26.74		43.04		130

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Sunday Mar 1, 2015 #

Running 1:00:01 [3] 10.15 km (5:55 / km)
shoes: Saucony Kinvara 4

Easy run up the towpath didn't realise how strong the tail wind was until I turned around

Saturday Feb 28, 2015 #

Running warm up/down 14:34 [2] 1.83 km (7:58 / km)
shoes: Saucony Kinvara 4

Warm up and drills

Orienteering race 22:18 [5] 4.33 km (5:09 / km)
shoes: Saucony Kinvara 4

Running warm up/down 22:57 [2] 3.05 km (7:31 / km)

Warm down from race 1 and warm up for the relay

Orienteering race 22:30 [5] 4.0 km (5:38 / km)
shoes: Saucony Peregrine 4 (Red)

Thursday Feb 26, 2015 #

Running warm up/down 4:37 [2] 0.85 km (5:26 / km)
shoes: Saucony Kinvara 4

Running intervals 24:00 [5] 6.13 km (3:55 / km)
shoes: Saucony Kinvara 4

The track was utter chaos tonight compounded by the footballers who ran taking up 4 lanes and then stopped dead in front of you and blocked the inside lane. 8 x 3 mins with 90s recovery, the first couple felt pretty good and then from about number 5 onwards my legs were dead. Managed to hit the same finish point each time so was consistent enough, but on the last 2 laps the top corner of the track had frozen which made it all the more entertaining.

Running warm up/down 5:05 [2] 0.75 km (6:47 / km)
shoes: Saucony Kinvara 4

Wednesday Feb 25, 2015 #

Running 16:04 [3] 2.9 km (5:32 / km) +20m 5:21 / km
shoes: Saucony Kinvara 4

Run down to the Annandale hill

Running hills 20:41 [4] 3.0 km (6:54 / km) +90m 6:00 / km
shoes: Saucony Kinvara 4

Susan's 6 x 250m hill reps but without Susan. Reps varied from 1.09 - 1.13 but was concentrating more on form than flat out speed. Some of the reps had a walking recovery others had a slow jog

Running 18:38 [3] 3.55 km (5:15 / km) +20m 5:06 / km
shoes: Saucony Kinvara 4

Carried on up the hill and down the Ravenhill road before lopping back round into Ormeau

Strength and Conditioning (Yoga) 25:00 [1]

Nice way to finish the session, a bit of outdoor yoga to stretch out the muscles. In Susan's absence Maeve was taking the end of the parkfit session, turns out I'm extremely inflexible. Need to work on that

Tuesday Feb 24, 2015 #

Strength and Conditioning (Tribal) 1:00:00 [2] 2.5 km (24:00 / km)
shoes: Saucony Progrid Omni 9

Good arm and core session tonight, lots of hefting power bags and push ups on tyres to really work the shoulders. Found that I was unable to do a squat jump due to my hips still being very tight but as the session went on they did seem to loosen off somewhat. Hopefully I wont be in as much pain as usual tomorrow as I think hill sprints are on the cards.

Monday Feb 23, 2015 #

Note
(rest day)

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