Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Olivia

In the 31 days ending Oct 31, 2014:

activity

time

miles

Orienteering

11:00:07

38.77

(17:02)

62.39

(10:35)

1050

Strength and Conditioning

5:00:00

10.27

(29:14)

16.52

(18:10)

Running

2:36:23

16.11

(9:42)

25.93

(6:02)

Cycling

25:00

Rolling

20:00

Total

19:21:30

65.14

104.84

1050

[1-5]

19:01:30

3:13

0:00

» now

Wednesday Oct 29, 2014 #

Strength and Conditioning 1:00:00 [2] 1.9 km (31:35 / km)

Parkfit Reunited with Susan as the instructor and boy did she target the glutes and core, I could barely do the last few exercises I was in so much pain! It was a great session and a good laugh, thanks Susan!

Tuesday Oct 28, 2014 #

Strength and Conditioning 1:00:00 [3] 4.67 km (12:51 / km)
shoes: Saucony Peregrine Green

Bit of a tame session tonight, it was all core exercises but in pairs and one ran whilst the other did as many reps as they could but you stopped when the first pair reached 100. I just found for the majority of the class I was running backwards and forwards between 2 trees...

C • Sack him 2

Monday Oct 27, 2014 #

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Saucony Kinvara 4

Running intervals 27:00 [5] 7.04 km (3:50 / km)
shoes: Saucony Kinvara 4

Tough session tonight 2-> 4 mins in 15s increments with half recovery.
518 / 601 / 653 / 732 / 786 / 829 / 911 / 973 / 1.03
Lapping in about 98 each time, legs were tired but a month without intervals will do that to you!

Running warm up/down 4:00 [2] 0.6 km (6:40 / km)
shoes: Saucony Kinvara 4

Saturday Oct 25, 2014 #

Orienteering 1:58:20 [3] 9.58 km (12:21 / km) +145m 11:29 / km

Thursday Oct 23, 2014 #

Cycling 25:00 [3]

Gentle spin to keep the legs moving - did a couple of sprints in the middle from boredom

Wednesday Oct 22, 2014 #

Note
(rest day)

Anti-biotics making me feel queasy so a rest day for me

Tuesday Oct 21, 2014 #

Strength and Conditioning 1:00:00 [3] 3.0 km (20:00 / km)
shoes: Saucony Peregrine Green

Monday Oct 20, 2014 #

Rolling 20:00 [0]

Note
(rest day)

So the constant colds are in fact a sinus infection which explains the constant headache, that paired with low iron contributes to the dizziness and exhaustion. There may be a couple of easy weeks coming up to try and get back to being fully healthy

Sunday Oct 19, 2014 #

Orienteering race 1:24:00 [4] 8.3 km (10:07 / km) +185m 9:06 / km
shoes: VJ Integrators

Saturday Oct 18, 2014 #

Running warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: VJ Integrators

Orienteering race 2:58:24 [3] 9.7 km (18:24 / km) +450m 14:56 / km
shoes: VJ Integrators

C • No no 2

Tuesday Oct 14, 2014 #

Strength and Conditioning 1:00:00 [4] 3.9 km (15:23 / km)
shoes: Saucony Peregrine Green

So many hill sprints! About 3k of this class was the hill sprints, a much better class than last week probably because we were allowed to run

Sunday Oct 12, 2014 #

Running warm up/down 10:00 [2] 1.2 km (8:20 / km)
shoes: Saucony Peregrine 4 (Red)

Orienteering race 27:41 [5] 3.9 km (7:06 / km) +135m 6:03 / km
shoes: Saucony Peregrine 4 (Red)

Race The Castles, SHI Sprint, Stirling
28th of 34 finishers

Ahem, the less said about the start of the race the better. First control was fine, then lost about 1 min if not more to 2, I didn't see the hug the wall route, ran down a dead end and out towards 5 before I twigged the underpass..... 3-5 were fine, then was the unfortunate incident that was 6. I could see where the control was but couldn't work out how to get there, faffing ensued and over 2 mins were lost running around in circles.

Then we got out of the castle and life improved drastically, I was in a pack by the time I finally found 6 so I was able to use them to push me over the next few legs, managed to stick with them until the hill up to 12. Then made a slight mistake to 13 as I thought I needed to use the stairs to get to the control but didn't see the tiny strip of yellow in the olive green that was the actual route in. The rest of the course was grand and I still felt pretty strong coming in at the finish, who knew running training might actually help!

Lost about 3.30-4mins in total - not great esp as we only beat Wales by 17s on Sunday, but at least I know what I would be capable of if I learnt a) to plan ahead/look for stairs and b) read my control descriptions.

Orienteering 22:00 [2] 3.2 km (6:52 / km)
shoes: Saucony Peregrine 4 (Red)

Warm down using part of the brown course of the urban race

Saturday Oct 11, 2014 #

Event: Race the Castles

Running warm up/down 10:00 [2] 1.2 km (8:20 / km)
shoes: Saucony Peregrine 4 (Red)

Orienteering race 24:26 [5] 3.9 km (6:16 / km) +135m 5:20 / km
shoes: Saucony Peregrine 4 (Red)

Race The Castles W21E / Inaugural SHI Sprint, Edinburgh.
34th/49 finishers, a bit of hesitation through the first couple of controls and not optimum route choices to 2 and 3. Ran some extra distance to #10 cos I missed the alley so ended up running down past 6 - not ideal. The rest was pretty good apart from #16 where I missed the stairs and doubling back route and ended up running right round to come back at the control. Probably lost about a minute in total, so fairly happy with that

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Saucony Peregrine 4 (Red)

Thursday Oct 9, 2014 #

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Saucony Kinvara 4

Walk/Jog from the car to the start and from the finish back again

Orienteering 28:00 [3] 5.5 km (5:05 / km)
shoes: Saucony Kinvara 4

Fun with sprint training with Susan and Stephen in Belfast City Centre

Tuesday Oct 7, 2014 #

Strength and Conditioning 1:00:00 [2] 3.05 km (19:40 / km)
shoes: Saucony Peregrine Green

The new Parkfit - seriously painful but lacking any form of banter, hopefully it will get better otherwise it'll be painful in more ways than one. So many lunges and core work I'm sure I'll feel it tomorrow

Monday Oct 6, 2014 #

Running 4:30 [2] 0.8 km (5:37 / km)
shoes: Saucony Progrid Omni 9

Running intervals 12:30 [5] 3.07 km (4:04 / km)
shoes: Saucony Progrid Omni 9

Was supposed to be 10 x 2.5 mins but my legs just weren't up for it so I struggled through 5 and decided enough was enough

Running warm up/down 5:38 [3] 0.82 km (6:52 / km)
shoes: Saucony Progrid Omni 9

Warm down with Susan followed by a bit of a stretch

Sunday Oct 5, 2014 #

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)

Walk to the start - legs are very sore

Orienteering 12:40 [3] 1.5 km (8:27 / km)
shoes: VJ Integrators

Forgot to start the garmin so this ones using straight line distance. Loop exercise Scott had planned, number 1 lesson learned I get easily pulled off course by bramble patches.

Orienteering 26:41 [3] 1.96 km (13:37 / km)
shoes: VJ Integrators

2nd loop with some dodgy navigation on my part, the legs just didn't want to know anymore

Orienteering 52:09 [3] 4.52 km (11:32 / km)
shoes: Saucony Kinvara 4

Middle distance course home, and I just had nothing left in the legs. Navigation was pretty clean but had no speed. The map does need updated though, what was a 20m strip of brambles on the map turned out to be more like a 50m trek through the jungle

Saturday Oct 4, 2014 #

12 PM

Running warm up/down 10:00 [2] 0.8 km (12:30 / km)
shoes: VJ Integrators

Warm up and stretching

Orienteering race 1:13:26 [4] 8.32 km (8:50 / km)
shoes: Saucony Kinvara 4

5 PM

Orienteering race 12:20 [4] 2.01 km (6:08 / km)
shoes: VJ Integrators

Sprint Relay

3 - Splits

Thursday Oct 2, 2014 #

Running 27:45 [3] 5.3 km (5:14 / km)
shoes: Saucony Kinvara 4

Road loop, legs still feel a bit heavy but hopefully will be feeling fresh come Saturday

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