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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Olivia

In the 30 days ending Apr 30, 2016:

activity # timemileskm+m
  Strength and Conditioning6 6:00:00
  Running9 5:09:54 33.84(9:10) 54.45(5:41) 660
  Orienteering5 4:19:22 18.16(14:17) 29.22(8:53) 615
  Total17 15:29:16 51.99 83.67 1275

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Saturday Apr 30, 2016 #

12 PM

Running warm up/down 10:33 [2] 1.1 km (9:35 / km)
shoes: VJ Integrators

Orienteering race 48:38 [5] 4.47 km (10:53 / km) +200m 8:53 / km
shoes: VJ Integrators


Course 3 - Splits

Friday Apr 29, 2016 #

Event: Irish Orienteering Championships
 
7 PM

Running warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: Saucony Peregrine 4 (Red)

Warm up and drills with Roisin and Aine

Orienteering race 17:49 [5] 3.41 km (5:13 / km) +10m 5:09 / km
shoes: Saucony Peregrine 4 (Red)

Running warm up/down 6:30 [2] 1.0 km (6:30 / km)
shoes: Saucony Peregrine 4 (Red)

Warm down with the girls

Sprint course 2 - Splits

Tuesday Apr 26, 2016 #

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

Saturday Apr 23, 2016 #

10 AM

Strength and Conditioning (Barre) 1:00:00 [3]

12 PM

Orienteering race 44:37 [4] 5.44 km (8:12 / km) +130m 7:20 / km
shoes: VJ Integrators

Thursday Apr 21, 2016 #

Running warm up/down 6:11 [1] 0.85 km (7:16 / km)
shoes: X-Talon 212

Running hills 46:21 [4] 6.62 km (7:00 / km) +300m 5:42 / km

H&D Tollymore. Had a bit of an internal battle with this one. Calves were tight and tired so I was think I'll just take it as a training run and then the klaxon went, and my brain switched into its a raaaaace. First 1.5 k wasn't too bad (downhill and flat) and I thought, huh I might be able to race this. Then we hit the first hill and my calves would not co-operate. At that point I did switch to training run mode. Staggered up the hill and over the wall, but as I came down the far side my right calf cramped really badly so I stopped for a minute to let it relax/stretch it out. Set off gingerly along the wall with a plan to cut out the hill if I still couldn't run properly but everything settled down so I headed up the mountain with no name. Downhill was pretty painless so I just cruised back off the top of the hill, didn't want to push it to hard since I was getting twinges in the calf. On the plus side I did overtake 5 people on the hill up to the finish!

Course was 200m shorter than 2 years ago and I was 1.30 slower this time round, which considering my break by the wall and then the jog from there home I'm not too disappointed about.

Wednesday Apr 20, 2016 #

Running warm up/down 15:00 [2] 2.23 km (6:43 / km)
shoes: Saucony Kinvara 6

Running race 21:34 [5] 5.05 km (4:16 / km) +5m 4:15 / km
shoes: Saucony Kinvara 6

Hmmm, mixed feelings about this one. 6s short of last years pb, but this year it was perfect running conditions so disappointed not to go faster. But on the other hand last years run came off the back of a good winter of speed work and this year I was injured for quite a bit of it. Set off good and quick but my legs never felt happy, was on target for the 2.5k and then I'm not sure what happened in the next k but suddenly I was behind and struggling. Right calf really tightened with 1.5k to go but I managed to claw back some time over the last k

312 / 709 Overall
45 / 286 Women

Running warm up/down 5:29 [2] 0.9 km (6:06 / km)
shoes: Saucony Kinvara 6

Hobbling back to the car after both calves seized

Monday Apr 18, 2016 #

Running 28:12 [3] 5.27 km (5:21 / km) +15m 5:17 / km
shoes: Saucony Kinvara 6

Gentle road loop to ease the legs out

Friday Apr 15, 2016 #

Note

Intervals + Tribal + Barre + Hills = Inability to walk. Currently having to waddle round the office....

Thursday Apr 14, 2016 #

Note

so much DOMS.... Tonight's Hill&Dale should be fun :)
7 PM

Running warm up/down 5:00 [2] 0.7 km (7:09 / km)
shoes: Saucony Peregrine 4 (Red)

Running hills 49:10 [5] 8.3 km (5:55 / km) +340m 4:55 / km
shoes: Saucony Peregrine 4 (Red)

Castlewellan H&D. Definitely misheard the instructions when they said there were 3 climbs. Got to the top of number 2 and thought its just a nice run from here. How I was wrong. Aim for this week was to keep running, this meant that there were people walking up the hills faster than I was running, but I worked to catch them again on the downhills. Wrong footwear choice for the muddy section off the top of climb 2 but at least I was better than a number of girls who were wearing road runners.....
C • H&D 2

Running warm up/down 9:29 [2] 1.0 km (9:29 / km)
shoes: Saucony Peregrine 4 (Red)

Jelly legs on the warm down shuffle with Susan.

Wednesday Apr 13, 2016 #

Strength and Conditioning (Barre) 1:00:00 [3]

Legs were sore when I walked in and I could barely walk on the way out... Signs of a good class!

Tuesday Apr 12, 2016 #

Strength and Conditioning (Tribal) 1:00:00 [3]

Death by burpees. First half of the class seemed pretty normal, lots of leg work, not much cardio. But the second half started with a burpee (+ 2 footed jump forward/backwards) shuttle, 13 - shuttle run - 12 - shuttle run - 11 - down to 1. That's gonna hurt in the morning.

Monday Apr 11, 2016 #

7 PM

Running warm up/down 9:08 [2] 1.3 km (7:02 / km)
shoes: Saucony Kinvara 6

Running 27:05 [5] 7.06 km (3:50 / km)
shoes: Saucony Kinvara 6

4 down to 2 in 15s intervals. Felt slow tonight, legs still feeling Sat. Lapping around 95
C • Happy birthday 3

Running warm up/down 8:30 [2] 1.2 km (7:05 / km)

Saturday Apr 9, 2016 #

12 PM

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: X-Talon 212

Orienteering race 1:44:23 [4] 10.3 km (10:08 / km) +180m 9:19 / km
shoes: X-Talon 212

Wednesday Apr 6, 2016 #

Strength and Conditioning (Barre) 1:00:00 [3]

Tuesday Apr 5, 2016 #

Strength and Conditioning (Tribal) 1:00:00 [3]

Monday Apr 4, 2016 #

7 PM

Running warm up/down 7:33 [2] 1.36 km (5:33 / km)
shoes: Saucony Kinvara 6

Running intervals 26:09 [5] 7.01 km (3:44 / km)
shoes: Saucony Kinvara 6

8 x 3.15 on 2 mins recovery

Running warm up/down 8:00 [2] 1.2 km (6:40 / km)
shoes: Saucony Kinvara 6

Saturday Apr 2, 2016 #

Orienteering 43:55 [4] 5.6 km (7:51 / km) +95m 7:14 / km
shoes: X-Talon 212

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