Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Olivia

In the 7 days ending May 14, 2017:

activity	#	time	miles		km		+m
Orienteering	3	2:13:55	8.57	(15:37)	13.8	(9:42)	260
Strength and Conditioning	1	55:00
Running	3	52:46	5.54	(9:31)	8.92	(5:55)	20
Total	5	4:01:41	14.12		22.72		280

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Sunday May 14, 2017 #

Note
(rest day)

Long day travelling home

C • Long 3

Saturday May 13, 2017 #

Running warm up/down 9:33 [2] 1.56 km (6:07 / km)

Orienteering race 1:05:59 [4] 6.24 km (10:34 / km) +120m 9:39 / km

WOC Test Middle. Turns out I have no terrain or hill strength! Really hesitant onto 1 and ended up at 4 before 3 having turned in too early. Mostly the navigation was fine, although one poor route choice led to me fighting my way through the green. Just need to work on terrain strength (and sorting out my Achilles)

Women 2 - Splits

Friday May 12, 2017 #

Event: WOC 2017 test races

Running warm up/down 15:24 [2] 2.78 km (5:32 / km)
shoes: Saucony Ride 9

Orienteering race 20:59 [5] 3.81 km (5:30 / km) +50m 5:10 / km
shoes: Saucony Ride 9

WOC Test Sprint. Achilles wasn't happy in the warm up so I knew I was going to struggle a little bit. Nav was generally good but got pulled off my bad route to 9 (up the hill) onto a worse route (through the rough open) and lost 30s or so. Too many hesitations though, need to work on planning ahead and control flow.

Running warm up/down 8:35 [1] 1.33 km (6:27 / km)
shoes: Saucony Ride 9

Women - Splits

Thursday May 11, 2017 #

Orienteering 46:57 [3] 3.75 km (12:31 / km) +90m 11:11 / km

Headed down to the training with Roar for an easy jog through the forest. Started off ok but made a huge error when crossing the marsh - thought I'd crossed at one point but had crossed it miles away and lost 8 mins or so having a bit of a wander. But it was good to get out into a forest again.

Wednesday May 10, 2017 #

Note

Long travelling day - got as far as Riga

Tuesday May 9, 2017 #

Strength and Conditioning 55:00 [1]

Tribal - no jumping or sprinting for me!

Monday May 8, 2017 #

Running warm up/down 6:02 [2] 0.95 km (6:21 / km)
shoes: Saucony Peregrine 4 (Red)

Jog over to the bowl

Running intervals 6:00 [5] 1.4 km (4:17 / km) +20m 4:00 / km
shoes: Saucony Peregrine 4 (Red)

Only managed the first couple of reps tonight. Session was supposed to be 4 x 1.5 mins, 3 x 2.5, 2 x 3.5 and 1 x 4.5 but my Achilles was struggling with even the slightest uphill so I abandoned after the first set and spent the rest of the time stretching.

Running 7:12 [1] 0.9 km (8:00 / km)
shoes: Saucony Peregrine 4 (Red)

Very slow jog back to the car

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