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Training Log Archive: Olivia

In the 30 days ending Jun 30, 2014:

activity	#	time	miles		km		+m
Running	17	6:40:21	42.72	(9:22)	68.76	(5:49)	760
Orienteering	9	6:10:37	27.52	(13:28)	44.29	(8:22)	220
Strength and Conditioning	4	4:00:00	6.38	(37:37)	10.27	(23:22)
Total	22	16:50:58	76.62	(13:12)	123.32	(8:12)	980

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Monday Jun 30, 2014 #

Running 26:29 [3] 5.3 km (5:00 / km)

Saturday Jun 28, 2014 #

Running 32:58 [3] 5.56 km (5:56 / km) +130m 5:19 / km
shoes: Saucony Peregrines

Wednesday Jun 25, 2014 #

Running warm up/down 15:00 [2] 1.6 km (9:22 / km)
shoes: VJ Integrators

Putting out half the short course and then normal warm up

Orienteering race 1:19:25 [3] 6.28 km (12:39 / km)

Tuesday Jun 24, 2014 #

Strength and Conditioning (Parkfit) 1:00:00 [3] 2.82 km (21:17 / km)
shoes: Saucony Kinvara 4

Tough pyramid session tonight, 1min-45s-30s-15s-30s-45s-1min for legs, arms, cardio and core, aaaaaand repeat. First lot had a sprint between each set and the second was straight through.

Monday Jun 23, 2014 #

Running warm up/down 9:42 [2] 1.7 km (5:42 / km)
shoes: Saucony Kinvara 4

Warm up and down for intervals

Running intervals 27:00 [5] 6.98 km (3:52 / km)
shoes: Saucony Kinvara 4

Fairly brutal session on tired legs, 5 / 3 / 1 mins x 3 with half rest between reps and 2 mins between sets. Time is time moving.
1.25 / 784 / 289 / 1.23 / 760 / 302 / 1.24 / 778 / 340
Pacing was all over the shop tonight with laps between 94s and 1.42, I really struggled to keep it consistent but was just happy to keep moving since my legs were like lead after the last three days.

Sunday Jun 22, 2014 #

Running warm up/down 6:28 [2] 1.04 km (6:13 / km)

Orienteering race 19:11 [5] 2.93 km (6:33 / km)

Saturday Jun 21, 2014 #

Running warm up/down 10:00 [2] 0.6 km (16:40 / km)

Fairly steep walk to the start, I was knackered before I got to the top, excellent start.....

Orienteering race 1:41:19 [3] 8.34 km (12:09 / km) +220m 10:44 / km
shoes: VJ Integrators

Friday Jun 20, 2014 #

Running warm up/down 8:20 [2] 1.45 km (5:45 / km)

Warm up with ph and PaulP

Orienteering race 18:36 [5] 3.85 km (4:50 / km)
shoes: Saucony Kinvara 4

Running warm up/down 6:08 [2] 0.7 km (8:46 / km)
shoes: Saucony Kinvara 4

Warm down back to the car

Wednesday Jun 18, 2014 #

Running warm up/down 7:10 [2] 1.28 km (5:36 / km)

Orienteering race 25:11 [4] 4.66 km (5:24 / km)
shoes: Saucony Peregrines

WEE Series Six Mile Water. Dithered on the way to 1 trying to decide whether or not to take the road option, probably lost 10s by the time I got my act together and then ran past the control.... Not the best start! 2-4 were fine then a combination of a control circle blocking an uncrossable fence and more so the fact I didn't read my control descriptions meant a 1.45min error including a brief trip off the map. Lost another 5s trying to get off the hill at 8 and again at 11 for not reading the description and ending up on the wrong side of the hedge. Not entirely happy with 2 mins of errors in a WEE but lesson learned - read your control descriptions!

Tuesday Jun 17, 2014 #

Strength and Conditioning (Parkfit) 1:00:00 [3] 2.5 km (24:00 / km)
shoes: Saucony Progrid Omni 9

A super tough core session in the sunshine, very little running and what was done was at a very gentle pace to try not to tighten up.

Monday Jun 16, 2014 #

Note
(rest day)

Physio reckons my leg problem is due to the nerve that runs from ankle to lower back is getting aggravated by muscles tightening up. I have lots of releasing exercises and no hard running til Wed after the pain session I went through this morning. I came out of the office feeling bruised, thats certainly one way to wake up on a monday morning!

Sunday Jun 15, 2014 #

Running warm up/down 8:53 [2] 1.2 km (7:24 / km)
shoes: Saucony Kinvara 4

Warm up and down around the field

Running intervals 18:38 [4] 2.77 km (6:44 / km)
shoes: Saucony Kinvara 4

Physio app tomorrow and I guarantee I will be told no hard training after it so I put an intervals session in today instead. I jogged around the field by the house and it was an 110m loop, so I put controls out along the route and ran 2 loops per interval. The cornering was pretty tight so it wasnt the fastest, 12 intervals with 30s rest between, times ranged between 64-67s.

Saturday Jun 14, 2014 #

Note
(rest day)

Very stiff and sore this morning, both hips and my calf giving me problems so decided not to push it and take a rest day

Friday Jun 13, 2014 #

Orienteering 22:30 [3] 2.52 km (8:56 / km)
shoes: Saucony Peregrines

Orienteering 19:11 [3] 2.11 km (9:05 / km)
shoes: Saucony Peregrines

Orienteering 5:24 [5] 1.05 km (5:09 / km)

Thursday Jun 12, 2014 #

Running hills 41:14 [3] 6.3 km (6:33 / km) +250m 5:28 / km
shoes: Saucony Peregrines

Another dander up Cavehill, wearing the Garmin this time so distance is more accurate. Legs absolutely knackered and it showed as I was 2.5 mins slower to the top than last time, but knocked a few seconds off the downhill. At least now I have definite targets next time I run it but not sure when that will be....

Wednesday Jun 11, 2014 #

Running warm up/down 10:00 [2] 1.6 mi (6:15 / mi)

Orienteering race 27:48 [4] 4.88 km (5:42 / km)

WEE Series - Antrim Castle Gardens. I struggled tonight, I think its the cold but I felt like I had nothing in the tank, it started off ok although I took a slightly wobbly route to 2 as I forgot how big the ditches were and then had to run round it as I didnt feel like falling in this early. Took the slightly longer route to 4 then ran around 3 sides of the feature to find the control..had I looked to the left as I crossed the fence I would have seen it. Royally screwed up 10, I lost about a min faffing around the thicket the control was on without going far enough in to actually see it. The rest of the course went pretty well - apart from falling into a couple of ditches. Got some abuse from ph and Susan on the way to the last as I was mincing my way through the mud trying not to get my shoes dirty.......

Tuesday Jun 10, 2014 #

Strength and Conditioning (Parkfit) 1:00:00 [3] 2.25 km (26:40 / km)
shoes: Saucony Peregrines

Needed to get outside so headed to Parkfit for an easy class, it was just my luck that James had food poisoning and Taff was taking it instead. Thankfully he didn't push me too much when I had to give up on some exercises cos I just didn't have the energy for loads of hill sprints (they were making me dizzy) so it ended up being tougher than I expected but just what I needed!

Monday Jun 9, 2014 #

Note
(rest day)

Woke up with a sore throat and feeling dizzy, thought it might improve as the day progressed but I was wiped by the time I got home, so no intervals for me tonight.

Saturday Jun 7, 2014 #

Running 36:15 [3] 6.01 km (6:02 / km) +130m 5:27 / km

Drum loop, was a bit slower this time but my legs are wrecked. I really struggled up the hills but was determined not to walk. Tomorrow is a rest day to give my legs a break, it's not often I do 8 days in a row...

Friday Jun 6, 2014 #

Running warm up/down 9:19 [2] 1.73 km (5:23 / km)

Orienteering 16:22 [3] 1.82 km (9:00 / km)

First session with Allan, it included a 200m loop, which was followed by a maths problem for the first 4. The next three involved memorising control circles then drawing them on a blank map, followed by a straight run and drawing the fastest route onto the map. Finally a final loop with a simple sudoku at the end. I started off slow, making mistakes on the first (story of my life) and it got better as I went through

C • Wow 6

Orienteering 13:15 [3] 1.6 km (8:17 / km)

Fun course aimed to enforce the need for map contact, the north lines had been taken off and the numbers rotated....something I didn't notice til after I'd finished. Turns out I don't really use my compass, esp on a area I know very well!

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)

Warm down back to the cars whilst doing a simplification exercise, Allan just put two points on a map, unfortunately it was very close to a leg I'd run before so I knew exactly what I had used for simplication so it wasn't too hard :)

Thursday Jun 5, 2014 #

Running hills 38:55 [3] 6.3 km (6:11 / km) +250m 5:09 / km

Wanted to get a hills session in so I nipped over the road to Cavehill after work. I took the longer route up (about 26.5 mins) then took the downhill a little bit harder than anticipated cos a couple of guys who overtook me on the way up were moving a bit slowly on the way down, so I took them on....had overtaken them all by the time I hit the woods :)

Wednesday Jun 4, 2014 #

Running warm up/down 7:22 [2] 1.24 km (5:56 / km)

Warm up with ph as we didn't want to stand in the queue for ages. So we put our names on the start list and headed off for a wee loop

Orienteering race 22:25 [5] 4.25 km (5:16 / km)

Technically easy, so it was go as hard as you can. Set off hard on a slightly dodgy route to 1 and then overshot 3 whilst trying to figure out where 4 was. Again overshot 10 as the map rough open had disappeared, then left 10 in the wrong direction and headed for 12. Thankfully I hadn't got very far when I realised what I'd done. I faded badly after about 13, I was really starting to struggle, and the wet ground really wasn't helping so I ended up taking a few slightly longer path routes towards the end of the course.

Running warm up/down 12:15 [2] 1.82 km (6:44 / km)

Warm down with ph, Susan, Declan and Dai

Note

Training will have to kick up a notch over the next month as I'm off to Italy for a bit of sprinting :)

Tuesday Jun 3, 2014 #

Strength and Conditioning (Parkfit) 1:00:00 [3] 2.7 km (22:13 / km)
shoes: Saucony Peregrines

So much core.... with a load of arm work thrown in for good measure

Monday Jun 2, 2014 #

Running warm up/down 6:24 [2] 1.23 km (5:12 / km)
shoes: Saucony Kinvara 4

Running intervals 24:12 [4] 6.13 km (3:57 / km)
shoes: Saucony Kinvara 4

Another tough session tonight partly cos I felt really sluggish and the rests seemed very short! 4.5/3.5/2.5/1.5 (with half recovery) and back up again

1.13 / 897 / 632 / 396 / 408 / 632 / 877 / 1.15

Not sure if it was partly the weathers fault I wasn't really feeling it tonight, but T and R were in the same boat so we all struggled round together. My calf was hurting again and at one point I was getting pain from 3 different points in my leg each time I struck the ground, perhaps it's time to go back to the physio.....

Running warm up/down 4:04 [2] 0.73 km (5:34 / km)
shoes: Saucony Kinvara 4

Sunday Jun 1, 2014 #

Running (Terrain ) 28:35 [2] 3.51 km (8:09 / km)
shoes: Saucony Peregrines

Gentle terrain run with mum and the dog, I was shuttling up and down as mum walked behind me. I'd forgotten how much I like tievnadaragh as an area, unfortunately they've felled a whole lot of it making the nicest area totally unrunable.

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