Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Olivia

In the 7 days ending Jul 26, 2015:

activity	#	time	miles		km		+m
Strength and Conditioning	2	2:10:00
Running	3	1:16:04	8.36	(9:06)	13.45	(5:39)	30
Orienteering	1	50:34	5.31	(9:32)	8.54	(5:55)
Total	4	4:16:38	13.66		21.99		30

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Sunday Jul 26, 2015 #

Running warm up/down 7:52 [2] 1.39 km (5:40 / km)
shoes: Saucony Kinvara 4

Orienteering 32:29 [3] 5.33 km (6:06 / km)
shoes: Saucony Kinvara 4

Orienteering 18:05 [3] 3.21 km (5:38 / km)
shoes: Saucony Kinvara 4

Thursday Jul 23, 2015 #

Running warm up/down 11:14 [2] 1.71 km (6:34 / km)
shoes: Saucony Kinvara 4

Running 3:58 [5] 0.93 km (4:16 / km)
shoes: Saucony Kinvara 4

7 x 130m (ish) hill reps up the hill alongside the track. Started off too hard but settled into it ok. Hip flexors protested throughout so need to do some stretching there

31 34 34 33 35 34 34

Running warm up/down 10:03 [2] 1.42 km (7:05 / km)
shoes: Saucony Kinvara 4

Wednesday Jul 22, 2015 #

Running 42:57 [3] 8.0 km (5:22 / km) +30m 5:16 / km
shoes: Saucony Kinvara 4

Strength and Conditioning 20:00 [3]

Warm up followed by 8 x 20s on 10s off of skipping, squats with powerbag and resistance band rows

Strength and Conditioning 50:00 [1]

Yoga with Meave, it was lovely and relaxing

Tuesday Jul 21, 2015 #

Strength and Conditioning (Tribal) 1:00:00 [2]

Well this was painful. Started off with a 'ladder exercise'. 4 exercises (jumping jacks/powerjacks, mountain climbers, squats and burpees) with a break at the end of each set. Sets were 60, 50, 40, 30, 20 and 10s. Next up was tricep extensions whilst your partner did a pressup walk x 5. Finally we did 10 walking lunges followed by 10s of pulsing squats, then another 10 lunges and 20s of squats up to 60s. ouch.

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