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Training Log Archive: Olivia

In the 31 days ending Jan 31, 2014:

activity

time

miles

Strength and Conditioning

12:32:16

23.07

(32:37)

37.12

(20:16)

Running

5:20:32

32.81

(9:46)

52.81

(6:04)

Orienteering

3:42:18

15.57

(14:17)

25.05

(8:52)

Rolling

45:00

Total

22:20:06

71.45

114.98

[1-5]

21:35:06

2:10

0:00

» now

Thursday Jan 30, 2014 #

Running 34:45 [3] 6.5 km (5:21 / km)
shoes: Saucony Kinvara 4

I need to up my running so headed straight from work over to Belmont and went for a road run pre parkfit. Forgot my iPod so I was really bored by the end of it, I have the attention span on a gnat when running.

Strength and Conditioning 1:00:00 [3] 3.1 km (19:21 / km)
shoes: Saucony Peregrines

Plenty of legs and biceps tonight, the kettle bell was back and it hurts......

Wednesday Jan 29, 2014 #

Orienteering 25:36 [4] 3.92 km (6:32 / km)
shoes: VJ Integrators

Sprint Training with Susan at Stran. Concentrating on heading off hard right from the start and not faffing around whilst getting into the map. 4 sets of varying length:
0.62/0.8/0.99/1.51
4.25/5.04/6.06/9.59
Messed up the first one not seeing an uncrossable fence, and was the wrong side of the building for another, but generally it was pretty smooth.

Running warm up/down 6:29 [2] 0.8 km (8:06 / km)
shoes: VJ Integrators

Warm down collecting controls

Strength and Conditioning (Parkfit) 32:16 [3] 1.82 km (17:44 / km)
shoes: VJ Integrators

Training finished with time to spare so I headed over to the second half of parkfit. Ended up doing 120 squats in that 30 mins so my legs were really feeling it at the end

Tuesday Jan 28, 2014 #

Note

At a nutrition course so no training for me

Monday Jan 27, 2014 #

Running warm up/down 6:30 [2] 1.13 km (5:45 / km)
shoes: Saucony Kinvara 4

Lovely warm up in the rain

Running intervals 38:05 [5] 6.98 km (5:27 / km)
shoes: Saucony Kinvara 4

Longer reps tonight as the race season had finished, eh what? Mine hasn't started yet! 7 min, 2 x 5 min, 3 x 3 mins. Legs felt like lead the entire way through, I was really struggling to keep running. Seemed to still be around the 1.40 mark though so not sure if I was any slower tonight

Running warm up/down 4:15 [2] 0.56 km (7:35 / km)
shoes: Saucony Kinvara 4

Tiny warm down with Susan, we were both soaked and just wanted to head home

Note

Garmin seems to have given up the ghost, it randomly turned itself on and now won't turn off, the buttons seem to have stopped working so even a hard reset won't work. Anyone got any advice? Or is it time for a new one, if so which one since the 305 has been discontinued....

C • Garmin 2

Sunday Jan 26, 2014 #

Rolling 10:00 [0]

Running warm up/down 6:54 [2] 0.8 km (8:37 / km)
shoes: VJ Integrators

Warming up to make sure mum had a head start with the dog

Orienteering 42:56 [4] 5.0 km (8:35 / km)
shoes: VJ Integrators

Saturday Jan 25, 2014 #

Strength and Conditioning (Parkfit) 2:00:00 [3] 5.62 km (21:21 / km)
shoes: VJ Integrators

Sometimes I wonder about my sanity and this was definitely one of those occasions. First half hour was fairly gentle then it kept ramping up until my arms and core were screaming in pain. It rained solidly for the first 1.40 of the class, and then finally the sun came out. Utterly exhausted and frozen by the end. I had hoped to go for a run since we didn't do too much leg work but it took so long for me to warm back up again,I couldn't face going back out into the rain

Rolling 10:00 [0]

Thursday Jan 23, 2014 #

Strength and Conditioning (Parkfit) 1:00:00 [2] 2.3 km (26:05 / km)
shoes: VJ Integrators

Supposed to be more about arms and core tonight, but I seem to have tweaked my wrist so I could do press ups, so I had squats and squat thrusts instead.

Rolling 15:00 [0]

Putting my new rolling skills to the test, nearly fell off it a few times trying to do glutes but thankfully all in all it hurt less than last night

C • teacher 2

Wednesday Jan 22, 2014 #

Note
(rest day)

Went to a coaching session on warming up with a former strength and conditioning coach for Ulster Rugby, it was really interesting and Im definitely going to try and incorporate bits of it into my routine. Plus he taught me how to foam roll properly, yay!

Tuesday Jan 21, 2014 #

Strength and Conditioning (Parkfit) 1:00:00 [3] 3.36 km (17:51 / km)
shoes: VJ Integrators

Leg session, lots of sprints, lunges, squats and bear crawls tonight

Monday Jan 20, 2014 #

Running warm up/down 5:52 [2] 1.1 km (5:20 / km)
shoes: Saucony Peregrines

Track was icy again so a trot round the grass to warm up

Running intervals 44:09 [5] 6.71 km (6:35 / km)
shoes: Saucony Peregrines

The track was too icy and the grass to slippery so we headed off to the pitches that have a gravelly track round them. 1/2/3 min x 4 with 1 min rest between reps and 3 between sets. Started off round the track with everyone else but there was one v.muddy section which I nearly wiped out on a couple of times so headed up to the pitches to join Susan and a few others mid way through the second set.
244 / 519/ 693
252/ 522/ 679
265/ 478/ 679
263/ 460/ 697

I was definitely struggling on the longer runs to keep my pace consistent, I was able to keep with the pack on the 1 mins so they paced me a bit more. I'm not sure why the second rep killed me so much, I was quite surprised to see the 60m difference between first and last rep. Ah well, something to work on

Running warm up/down 7:01 [2] 0.9 km (7:48 / km)
shoes: Saucony Peregrines

Jog back to the track with Susan and a couple of others

Rolling 10:00 [0]

First time on the foam roller, and it's painful! Hamstring was tight before hand and thankfully loosened quite a bit and I didn't realise my back was tight until I rolled on it, I'm off on a coaching course on wed to do with warming up and I think there is a section on rolling so Ill hopefully know what I'm doing soon!

C • Coaching 2

Saturday Jan 18, 2014 #

Strength and Conditioning (Parkfit) 1:00:00 [2] 2.79 km (21:30 / km)
shoes: VJ Integrators

Not a super tough one, but it was fairly physical, most of the time you were either exercising with or running with an 18kg dumbbell (we were told it was 10kg but it said 40lb on it). Lots of squats and lunges so will probably be feeling it tomorrow

Running 36:46 [3] 6.12 km (6:00 / km)
shoes: Saucony Peregrines

Came home and put some dry running kit on and back out to run the dog. We headed to drumkeeragh to get a few hills in and cos Hillsborough is getting a tad boring. My chest felt quite tight so I struggled on the hills and the flat but the downhills were lovely.

Thursday Jan 16, 2014 #

Running 30:32 [3] 4.67 km (6:32 / km)
shoes: Saucony Peregrines

Took the dog for a run round Hillsborough to try and loosen the legs off, everything seem to return to normal except the quads, they are still very tight. It's time to invest in a foam roller me thinks.

Strength and Conditioning (Parkfit) 1:00:00 [2] 2.76 km (21:44 / km)
shoes: VJ Integrators

Very gentle class tonight, it was lots of gently paced core work with some dips and the occasional run. Just what I needed, 0 leg work!

Wednesday Jan 15, 2014 #

Note

Apparently last nights training wasn't as tame as I thought, ouch!

Strength and Conditioning (Parkfit) 1:00:00 [3] 3.3 km (18:11 / km)
shoes: Saucony Peregrines

Very similar to last nights with lots of lunges and squats. New shoulder exercise that really hurt even if Susan was being 'nice'

Tuesday Jan 14, 2014 #

Strength and Conditioning (Parkfit) 1:00:00 [3] 3.65 km (16:26 / km)
shoes: Saucony Peregrines

Was promised a super tough session but the mud meant we had to tone it down a bit. Started off with a fairly gentle warm up, once round the tree(200m) then a whole load of spotty dogs, jumping jacks and squats. Then into the session proper, 5 cones placed at varying distances with the furthest one at 40m away. 'Sprint' to each cone then 10s of the set exercise and onto the next one, once finished we sprinted back to the start, 8 burpees, bench sprint (50m) then onto the next round. Started off with a set of spotty dogs, one of jumping jacks then three squats followed by 2 jump lunges. 15 burpees and a tree sprint and onto the next group set of planks and mountain climbers but bear crawling between each cone. Another set of 15 burpees and a tree sprint and time for a water break.

8 burpees and a bench sprint to warm up again and into the next set of squat thrusts followed by press ups. 15 squats, sprint to the bench, 15 dips, sprint back x2 followed by a minute of flying, 10 press ups, being the resistance for my partner flying the another 10 press ups. 2 sets of lunging between cones
with squat jumps at each cone, followed by a set of alternating press ups and squat thrusts whilst bear crawling. Finished off with 3 sets of 10s jump lunges, squats and press ups followed by 40 dips just to rub in the shoulder work.

I've been promised tougher tomorrow so fingers crossed

Monday Jan 13, 2014 #

Running warm up/down 6:30 [2] 1.1 km (5:55 / km)
shoes: Saucony Kinvara 4

Track was an ice rick again so round and round the grass as a warm up

Running intervals 39:09 [4] 6.41 km (6:06 / km)
shoes: Saucony Kinvara 4

John mixed it up tonight intervals bounced from long to short, started at 5 mins then 1.5, 4.5, 2, 4, 2.5, 3.5 and 3. Since we were trying to avoid any piece of the track we ended up running in a horseshoe shape on the grass, which meant quite tight turns and the track got slipperier and slipperier and I got more and more cautious going round them. Next time it looks like its going to be a cold evening ill throw some spikes into the car. I wasn't particularly happy with how I ran but I'm blaming the track!

Running warm up/down 4:30 [2] 0.7 km (6:26 / km)
shoes: Saucony Kinvara 4

Quick warm down since it was freezing and I didn't bring enough clothing with me

Saturday Jan 11, 2014 #

Event: Long O Mass Start

Orienteering 1:53:12 [4] 11.68 km (9:42 / km)
shoes: VJ Integrators

Long-O training at Cavehill, such a chaotic mass start with about 50 runners headed to 2 controls both with about 50m of the start, the elbows definitely came out. It was all going so well until I started on the long part of the course, I miss read the control description twice for #1, firstly I thought it was a pit then released my mistake and was looking for a hill, I stood looking at a control I thought was on a spur for ages, so decided to check the description and it turns out it was my hill. I was to high to #4 and ended up at #5, which meant dropping down quite a long way to #4 then having to turn and clamber straight back up. I diced with death heading across to #6, steep slopes and ice do not mix but once I hit the path it was fine. Everything was going fine until #13 when I decided on the path route which was grand til the path ran out in the middle of the gorse. I then had to backtrack round it which was a real waste of time, I should have gone with my first plan of going over the top but my knees didn't want to wade through anymore snowy heather! Susan overtook me on that leg and I had to remind myself that it was training and not to push to catch her.

Turns out I'm slightly less of a pansy on stairs so slowly reeled her in on the long run to 15, we were together for 16 and then I took a different route to 17 and never saw her again. The rest of the course was grand if not a tad slippery.

Thursday Jan 9, 2014 #

Strength and Conditioning (Parkfit) 1:00:00 [2] 2.65 km (22:38 / km)
shoes: Saucony Peregrines

Tough class because I was so sore rather than it being physically tough. I used it more as a stretching session and getting the body moving again rather than going flat out since I'd really like to stop waddling before the long-o on sat!

Wednesday Jan 8, 2014 #

Strength and Conditioning (Parkfit) 1:00:00 [3] 2.89 km (20:46 / km)
shoes: Saucony Peregrines

Another class of two halves, the first was super tough with lots of running intervals between exercises done at James' pace. The second was again painful but not that hard, lots of arm work and v.little running and the exercises were at your own pace = slower. I have asked for a full hour like the first half but I may live to regret that!

Tuesday Jan 7, 2014 #

Strength and Conditioning (Parkfit) 1:00:00 [3] 2.88 km (20:50 / km)
shoes: Saucony Peregrines

It's baaaaaack, whoop whoop! The first half was unbelievable tough, lots of running and high intensity stuff, I didn't think I was gonna survive the entire session. The it was toned down quite a bit after the water break it was painful upper body stuff but it wasn't at break point

Monday Jan 6, 2014 #

Running warm up/down 4:31 [2] 0.75 km (6:01 / km)
shoes: Saucony Kinvara 4

Running a bit late so 1 and a bit laps before we were off

Running intervals 39:48 [4] 6.88 km (5:47 / km)
shoes: Saucony Kinvara 4

I really regret not going for the last 3 weeks, I really struggled tonight, a combination of the wind, overeating and a lack of speed work. 1 x 4.5, 2x3.5, 3x2.5 and 4x1.5 was about 3s per lap slower than usual and did get shouted at by the Coach for the ever increasing gap between me and one of the other girls, whoops! Must try harder next time!

Running warm up/down 4:46 [2] 0.7 km (6:49 / km)
shoes: Saucony Kinvara 4

Warm down with Susan

Saturday Jan 4, 2014 #

Orienteering 40:34 [2] 4.45 km (9:07 / km)
shoes: VJ Integrators

Hanging tags for Susan followed by a run back to the car (with a few detours), I felt like crap so this was all I could manage. Another rest day tomorrow and hopefully I will be good for intervals on Monday

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