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Training Log Archive: Olivia

In the 31 days ending Jan 31, 2015:

activity	#	time	miles		km		+m
Skiing	3	14:59:06	107.7	(8:21)	173.32	(5:11)
Running	12	7:40:16	51.77	(8:53)	83.32	(5:31)	440
Strength and Conditioning	7	5:35:00	7.92		12.74
Walking	1	45:00
Orienteering	1	42:53	4.37	(9:49)	7.03	(6:06)
Rolling	2	40:00
Cycling	1	20:00
Skipping	1	15:00
Total	23	30:57:15	171.75		276.41		440
[1-5]	21	30:17:15

5:27

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Saturday Jan 31, 2015 #

Skiing 4:36:16 [3] 51.58 km (5:21 / km)

Combination of lift lines (shock horror!) and day 3 legs meant a slower shorter day. It was a bit icy in places too, but hopefully it will be better tomorrow with snow in the forecast!

Friday Jan 30, 2015 #

Skiing 5:27:59 [3] 61.95 km (5:18 / km)

The legs were really feeling it today. Heading towards lunch there was a good burn in the quads. But after lunch it was all I could do to stay upright, I nearly headed out the backdoor a number of times on the run home. But I'm blaming it on the flat light and piles of soft snow......

Note

Note to self: do not leave your Helly Hansen base layers (note the plural) touching a heat source, it is a very expensive mistake to fix. On the plus side the top was salvageable and I now have a H/H t-shirt......

Thursday Jan 29, 2015 #

Skiing 4:54:51 [3] 59.79 km (4:56 / km)

Day1 Whistler. Snow was a bit dodgy in places but generally it was pretty good. Stuck to the easy runs today to let us get used to it again and to let mum ease into skiing with a new hip!

Distance includes going up the chairlifts, couldn't be bothered to stop the watch every time we got on one.

Wednesday Jan 28, 2015 #

Walking 45:00 [1]

Today's been excellent, massive breakfast of pancakes and bacon, a nice walk in Stanley Park then the drive up to Whistler broken up by a burger stop in Squamish. To top it off we will be on Pizza tonight. Need to carb load before tomorrow's skiing. :)
I love holidays!

Tuesday Jan 27, 2015 #

Note
(rest day)

Full day travelling today so no training for me!

Monday Jan 26, 2015 #

Cycling 20:00 [2]

Warm up and down on the turbo

Skipping 15:00 [4]

No time for intervals tonight so a skipping session instead 15 x 45s on 15s off. Thankfully I still have ph's circuits music which times it beautifully for you. Just skip til the music stops!

Sunday Jan 25, 2015 #

Orienteering 14:06 [3] 2.32 km (6:05 / km)
shoes: Saucony Peregrine Green

Taking it easy around QUBOCs training in Dixon. Couple of dodgy navigation moments but I think that was more due to attempting to use local knowledge. At least I didn't end up crawling through a rhododendron like my brother...

Orienteering 12:52 [3] 2.06 km (6:15 / km)
shoes: Saucony Peregrine Green

Orienteering 9:17 [3] 1.53 km (6:04 / km)
shoes: Saucony Peregrine Green

Orienteering 6:38 [3] 1.12 km (5:55 / km)
shoes: Saucony Peregrine Green

Saturday Jan 24, 2015 #

Running warm up/down 17:36 [2] 2.6 km (6:46 / km)

Warm up and some drills

Running race (Parkrun) 22:05 [5] 4.86 km (4:33 / km)
shoes: Saucony Kinvara 4

Victoria Park parkrun. Outside track was a bit icy so we were reduced to 3 laps round the island plus a bonus section on the pitches. Being told it was 5k ish before we started wasn't too promising and the twisty narrow track wasn't too conducive to a fast time but I went as hard as I could anyway. I reckon I could have just about sneaked a PB but with it being too short I'll never know....

Running warm up/down 12:15 [2] 1.6 km (7:39 / km)
shoes: Saucony Kinvara 4

Warm down as I waited for Paddy's flight to land

Wednesday Jan 21, 2015 #

Running warm up/down 25:00 [2] 2.9 km (8:37 / km)
shoes: Saucony Peregrine Green

Warming up and down for the sprints then PF. Plus the walks back to the start for the sprints

Running 4:25 [5] 1.1 km (4:01 / km)
shoes: Saucony Peregrine Green

Sprinting digital numbers with Susan

Strength and Conditioning 1:00:00 [3] 1.73 km (34:41 / km)
shoes: Saucony Peregrine Green

Tuesday Jan 20, 2015 #

Strength and Conditioning (Tribal) 1:00:00 [3] 2.0 km (30:00 / km)

Serious arm and core session tonight. Biceps, Triceps and shoulders were all killing me by the end of the 'warm up'. Small circuit set up with tyre flips and chest press at the first. Sit ups with a power bag at the second, squats and skaters at the third and skipping to finish it off. 1 min at each station and 3 sets in total. This was followed by a pressup circuit to finish. Normal, staggered, narrow and pressup/mountain climber. 45s on 15 off x 2
Gripping the steering wheel was a challenge on the way home I was shaking so much!

C • tyre chest press 5

Monday Jan 19, 2015 #

Running warm up/down 12:00 [2] 1.6 km (7:30 / km)
shoes: Saucony Kinvara 4

Running intervals 24:00 [5] 6.09 km (3:56 / km)
shoes: Saucony Kinvara 4

1.30 -> 4.30, 4.30 -> 1.30 in minute intervals. Legs were pretty tired tonight so this was really hard work. Lapping in between 96s and 1.40 so a bit inconsistent but I was just happy to complete the session!

Sunday Jan 18, 2015 #

Running 47:03 [3] 8.3 km (5:40 / km) +70m 5:26 / km
shoes: Saucony Peregrine Green

Steady run in Murlough. First half was on the boardwalks and beach and then I nipped into the nature reserve for the second half. The reserve has beautiful big grassy paths that made the running nice and easy.

Saturday Jan 17, 2015 #

Running warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: VJ Integrators

Reccing the course then drills

Running race 23:21 [5] 4.64 km (5:02 / km) +30m 4:52 / km
shoes: VJ Integrators

Ulster intermediate xc championships. SO MUCH MUD. The LVAC girls were in the middle for the start so I found myself boxed in very early. Spent the first few hundred metres just trying to dodge through the peeps around me to stick with Hazel. Managed to stay with her to the bottom of the hill but then she was just too strong. The mud down the back section of the course was so much fun, but it cause carnage on the second lap with the 2 girls in front of me taking each other out on one of the narrowest sections. Really struggled round the third lap but I was determined not to let the girls in front of me get away, really faded in the last 300m but got a new lease of life to the line and got past 2 of them late on :)

Running warm up/down 10:37 [2] 1.23 km (8:38 / km)
shoes: VJ Integrators

Warm down with Susan

Thursday Jan 15, 2015 #

Note
(rest day)

Legs very sore today, so depending on the weather it will either be a short bike session followed by stretching/rolling or just the stretching/rolling. Not sure I want to attempt the turbo in gale force winds.....

Rolling 20:00 [0]

Just trying loosen out my glutes/hammies before the xc on Saturday. Looking at the weather forecast I may need skis!

Wednesday Jan 14, 2015 #

Running (Road) 32:45 [3] 5.55 km (5:54 / km)

Loop round the outside of Ormeau, down the embankment and back via the PEC. Less boring than the 2 loops of the embankment

Strength and Conditioning 1:00:00 [3] 2.37 km (25:19 / km)
shoes: Saucony Peregrine Green

Good session by Susan but by god did my legs hurt before we started, then again the hurt even more by the time we'd finished! Horrible night so plenty of cardio thrown in to keep us warm and then we finished with a core set just to make sure we were cold and wet for the car journey home. Just like old times :)

Tuesday Jan 13, 2015 #

Strength and Conditioning (Tribal) 1:00:00 [3] 3.34 km (17:58 / km)
shoes: Saucony Kinvara 4

Having assured Susan it wouldn't be a leg night we got a leg night, oops. Quads and glutes got an absolute hammering, my legs were jelly by the end of the final sprint (6 x 20s on 30s off to finish). Have a feeling tomorrow will be painful.....

C • Distance 5

Monday Jan 12, 2015 #

Running warm up/down 8:44 [2] 1.64 km (5:20 / km)
shoes: Saucony Kinvara 4

Running intervals 24:30 [5] 6.22 km (3:56 / km)
shoes: Saucony Kinvara 4

Better tonight. Session was 7 x 3.5 mins, first one was a bit slow but after that I started lapping sub 1.40 again. Much happier than last week.
871 / 883 / 894 / 890 / 890 / 890 / 905

Running warm up/down 5:01 [2] 0.85 km (5:54 / km)
shoes: Saucony Kinvara 4

Sunday Jan 11, 2015 #

Running 34:10 [3] 5.89 km (5:48 / km) +85m 5:25 / km
shoes: Saucony Kinvara 4

Run round Dixon with the hound

Saturday Jan 10, 2015 #

Running hills 32:32 [3] 5.52 km (5:54 / km) +135m 5:15 / km
shoes: Saucony Peregrine Green

Drumkeeragh loop. Wasn't feeling great this morning but was dragged out by Mum. Lungs physically hurt for the first 20 mins which wasn't fun but it took my mind off the hills. Felt ok after that but my breathing was never quite right so I dropped my planned extra loop. One of these days I'll actually manage it!

C • Some Speed! :P 2

Strength and Conditioning 10:00 [1]

Some pre-skiing leg and core work

Thursday Jan 8, 2015 #

Rolling 20:00 [0]

Felt something in my glute/hamstring ping in Tribal on Tuesday, thought nothing of it but it was sore running yesterday and today I'm hobbling around.nso rest day with some rolling to try and release it.

Wednesday Jan 7, 2015 #

Running 31:07 [3] 5.59 km (5:34 / km) +20m 5:28 / km
shoes: Saucony Kinvara 4

Steady run round the embankment to try and loosen up

Strength and Conditioning 25:00 [2] 1.0 km (25:00 / km)

Parkfit Reunited - just dropped in for the second half. Good fun but quite easy we need Susan back to cause us some pain!

C • Next week! 4

Tuesday Jan 6, 2015 #

Strength and Conditioning 1:00:00 [3] 2.3 km (26:05 / km)
shoes: Saucony Kinvara 4

Tribal. Hollie wasn't taking it easy on us for our first session back, serious leg session with plenty of lunges and jump squats for a first session back, I have to say I particularly liked the 45s of skipping followed by a 15s static squat, you were really feeling the burn during that one.

Monday Jan 5, 2015 #

Running intervals 28:00 [5] 6.95 km (4:02 / km)
shoes: Saucony Kinvara 4

This was horrific - 2 weeks off and yet another cold resulted in me nearly hurling on multiple occasions tonight. Thankfully I wasn't alone and T was feeling just as bad as me.

5 - 1 - 2 - (0)- 1 - 5 x 2

The middle fives were a killer but once they were out of the way it got a little better. Legs felt fine it was the rest of me that was failing

Running warm up/down 9:00 [2] 1.5 km (6:00 / km)
shoes: Saucony Kinvara 4

Decent warm up and quick warm down

Saturday Jan 3, 2015 #

Running hills 36:05 [3] 6.19 km (5:50 / km) +100m 5:24 / km
shoes: Saucony Peregrine Green

Twice round the bottom Drumkeeragh loop, left foot a bit sore probably a combination of the twisted ankle and being stiletto'd on NYE. 2weeks off is not recommended as that was a lot harder than it should have been.

C • kerry 3

Thursday Jan 1, 2015 #

Note

Usual painful start to 2015, no exercise for a while as a combination of bad ankle and laziness although there was much dancing last night which definitely burned a few calories - training will start again tomorrow (hopefully)

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