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Training Log Archive: Olivia

In the 31 days ending Mar 31, 2018:

activity # timemileskm+m
  Strength and Conditioning9 8:10:00
  Running9 3:16:06 20.95(9:22) 33.71(5:49) 40
  Orienteering5 2:46:41 12.32(13:32) 19.83(8:24) 325
  Cycling4 2:40:00
  Rehab2 1:00:00
  Walking 2 1:00:00
  Total25 18:52:47 33.27 53.54 365
  [1-5]24 17:52:47

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Saturday Mar 31, 2018 #

Event: JK 2018 - Days 2-4
 
11 AM

Running warm up/down 10:00 [1] 1.8 km (5:33 / km)
shoes: X-Talon 212

Orienteering race 56:12 [4] 5.73 km (9:48 / km) +250m 8:03 / km
shoes: X-Talon 212

Friday Mar 30, 2018 #

3 PM

Running warm up/down 12:40 [2] 2.17 km (5:50 / km)
shoes: Saucony Peregrine 4 (Red)

Orienteering race 18:47 [5] 3.69 km (5:05 / km)
shoes: Saucony Peregrine 4 (Red)

Running warm up/down 6:38 [1] 1.01 km (6:34 / km)
shoes: Saucony Peregrine 4 (Red)

Thursday Mar 29, 2018 #

Note
(rest day)

Travelling to JK

Wednesday Mar 28, 2018 #

Strength and Conditioning 55:00 [1]

Barre

Tuesday Mar 27, 2018 #

Running 18:57 [3] 3.78 km (5:01 / km)
shoes: Saucony Ride 10

Breaking in my new shoes - I've ripped the heel out of the other one (due to my ankle apparently). They felt lovely and bouncy but my feet felt a bit weird due to the othorthics. It will take a little while to bed them in.

Strength and Conditioning 55:00 [1]

Shiree's class again. Always tough but thankfully no snake.

Monday Mar 26, 2018 #

Cycling (Turbo) 30:00 [3]

Sunday Mar 25, 2018 #

3 PM

Running warm up/down 6:25 [1] 1.03 km (6:14 / km) +20m 5:41 / km

Orienteering 10:51 [4] 1.93 km (5:37 / km) +45m 5:02 / km
shoes: Saucony Peregrine 4 (Red)

Route choice session with Stephen. Good to get a run out - although it was a little hilly for my current fitness level. Also had to stop to tie my shoe laces.... rookie error.

Running warm up/down 6:35 [2] 1.01 km (6:31 / km)

Thursday Mar 22, 2018 #

Cycling 30:00 [3]

Was going to run but hip wasn't all that happy - mainly from the elbow in it I think so hopped on the turbo for a while.

Wednesday Mar 21, 2018 #

Rehab 30:00 [0]

Physio - working on the hip. Last one with Simon for a while as he is off to the Gold Coast with Team NI next week :(

Exercises:
Clams with resistance band
Single leg squat jumps
Runner with resistance band around the ankle
+ 1 of:
Single leg squats with resistance band
Hip/Chest twists with resistance band around chest

Strength and Conditioning 55:00 [1]

Barre

Tuesday Mar 20, 2018 #

Strength and Conditioning 50:00 [1]

Tricia isn't allowed to go to Tribal at the moment so we tried a Legs, Bums and Tums class - not especially brilliant but I am gonna hurt tomorrow.

Saturday Mar 17, 2018 #

Running warm up/down 10:00 [2] 1.3 km (7:42 / km)

Jogging over to the start trying to keep warm

Orienteering 35:51 [4] 4.98 km (7:12 / km) +30m 6:59 / km

Friday Mar 16, 2018 #

Strength and Conditioning 55:00 [1]

Reformer - Shiree's classes are always painful but that took it to a whole new level. Introduced to a horrible scapula exercise and one appropriately named snake which is like teaser but worse. Obviously it was followed by teaser...

Thursday Mar 15, 2018 #

Cycling 50:00 [4]

Spin. New instructor - heard someone mutter that he was 'easy' oh how they lied. So much sprinting.

Wednesday Mar 14, 2018 #

5 PM

Rehab 30:00 [0]

Physio with Simon. Ankle looks good - just keep up with the balancing exercises. Right hip is weak and I drop into it when I run which is causing problems with the flexors. More exercises to try and strengthen.
7 PM

Strength and Conditioning 55:00 [1]

Barre - funnily enough the hip was a bit grumbly having been poked and prodded beforehand. Good class though.

Tuesday Mar 13, 2018 #

1 PM

Running 23:32 [3] 4.69 km (5:01 / km)
shoes: Saucony Ride 9

Been working here for 3 years and until today had not ventured towards the changing rooms and showers. Turns out they are quite nice! Lunchtime jaunt down to Victoria Park - 1 lap then back to the office. Tried a 1k tempo in the park (4.29) which was ok but my chest felt tight, I'm hoping thats not a sign of cold #5 (since Boxing day) arriving

Monday Mar 12, 2018 #

6 PM

Running 41:43 [3] 8.01 km (5:12 / km) +20m 5:09 / km
shoes: Saucony Ride 9

Normal Ormeau/Annadale/Ravenhill loop with an extra loop in the park to get up to 8k. Actually felt pretty good today although the hip started to tug towards the end. Physio app on Wed so will consult then.

Saturday Mar 10, 2018 #

9 AM

Walking 30:00 [1]

Setting out controls for my session
12 PM

Orienteering 45:00 [2] 3.5 km (12:51 / km)

Participating in Stephs relocation exercises
1 PM

Running 20:00 [3] 1.87 km (10:42 / km)

Walk/jogging to collect mine and Stephs controls

Friday Mar 9, 2018 #

Strength and Conditioning 55:00 [1]

Thursday Mar 8, 2018 #

Note

Ok, how do you hurt your knee standing still? Felt it tweak last night before Barre whilst we were standing around waiting to start. But it warmed up fine and there was no pain for the rest of the night. Today certain movements are a little painful :( looks like todays run will become a turbo session.

Edit - no turbo session, ended up spending the evening preparing for Saturdays UKCC assessment.

Wednesday Mar 7, 2018 #

Strength and Conditioning 55:00 [1]

Barre. Managed to get cramp in both calves tonight in the final set of exercises - that wasn't fun.

Tuesday Mar 6, 2018 #

6 PM

Running warm up/down 11:07 [2] 2.01 km (5:32 / km)
shoes: Saucony Ride 9

Running intervals 19:33 [5] 3.6 km (5:26 / km)
shoes: Saucony Ride 9

8 x 200m hard 200m recovery. Recovery was walking the first 50m then jogging the next 150m. Ankle was fine although hip was starting to hurt. Seems another guy had the same idea as me although I think he was doing 400s so we seemed to chasing on another around the hedges section of Ormeau.

Running warm up/down 8:56 [2] 1.43 km (6:15 / km)
shoes: Saucony Ride 9

Monday Mar 5, 2018 #

Cycling 50:00 [4]

Super sweaty spin tonight. Lots of sprinting

Saturday Mar 3, 2018 #

Walking 30:00 [1]

Walking around Drum Manor checking control sites for the Coaching assessment next weekend

Friday Mar 2, 2018 #

Strength and Conditioning 55:00 [1]

Reformer. Side lunges, side glides, side planks. So much ouch. Why does teaser never get any easier?

Thursday Mar 1, 2018 #

Note
(rest day)

Was supposed to be spin but the Beast from the East closed the gym :(

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