Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Olivia

In the 7 days ending Dec 15, 2013:

activity	#	time	miles		km		+m
Strength and Conditioning	3	2:45:00	4.68	(35:15)	7.53	(21:54)
Running	5	2:05:02	11.16		17.96
Orienteering	2	1:50:37	8.33	(13:17)	13.4	(8:15)
Total	6	6:40:39	24.17		38.89

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Sunday Dec 15, 2013 #

Running warm up/down 10:24 [3] 1.96 km (5:18 / km)
shoes: VJ Integrators

This was supposed to be a nice gentle warm up before Jon Musgraves coaching day, but Jon asked if he could tag along so it ended up being a tad quicker than anticipated

Orienteering 18:23 [2] 1.6 km (11:29 / km)
shoes: VJ Integrators

Distance from map since I forgot to start my garmin. First exercise working on compass and contour detail, I had the full map for this one so it was nice and smooth

Orienteering 23:20 [3] 1.99 km (11:44 / km)
shoes: VJ Integrators

Moved onto a contour (and rock) only map, a bit hesitant every now and again and a mild panic because of some wrong control numbers, but really fun

Orienteering 21:42 [3] 1.77 km (12:16 / km)
shoes: VJ Integrators

Third and final exercise from Jon, another contour only, I completely mucked up the third control and had to attack it from 3 different directions before I finally found it. This was a really good day and I was really grateful to Jon for coming over and coaching us, hopefully I will be able to use it I the future

Running warm up/down 6:30 [2] 1.07 km (6:04 / km)
shoes: VJ Integrators

Warm down collecting controls

Saturday Dec 14, 2013 #

Strength and Conditioning (Parkfit) 45:00 [2] 2.0 km (22:30 / km)
shoes: Saucony Peregrines

Just me and Susan for Taffs first class in ages, and he didn't disappoint, a good all body session

Thursday Dec 12, 2013 #

Running 19:34 [3] 3.46 km (5:39 / km)
shoes: Saucony Kinvara 4

Leg loosener since they are pretty tired after last nights excursions

Strength and Conditioning (Parkfit) 1:00:00 [3] 1.8 km (33:20 / km)
shoes: Saucony Peregrines

Seriously tough core session, I was in pieces by the end

Wednesday Dec 11, 2013 #

Running warm up/down 5:42 [2] 1.01 km (5:39 / km)
shoes: Saucony Peregrines

Jog round the pitches to warm up with Declan

Orienteering race (WENT) 47:12 [5] 8.04 km (5:52 / km)
shoes: Saucony Peregrines

Map memory night nav, I think that's a new one. There were 27 maps and over 30 peeps there tonight so a few of us got volunteered to do it with a map at the central control. One thing I learnt is I'm good with single leg map memory but after that it gets a tad vague. I knew the number and the feature but not exactly where the feature was! It was great fun and very unusual to be running in december in a t-shirt!

Running warm up/down 7:14 [2] 1.12 km (6:27 / km)
shoes: Saucony Peregrines

Jog out to find a control collector

Tuesday Dec 10, 2013 #

Running 20:00 [1]

Didn't turn the garmin on for this one, just a gentle jog with lots of stretching attempting to loosen out the hamstrings

Strength and Conditioning (Parkfit ) 1:00:00 [3] 2.32 mi (25:52 / mi)
shoes: Saucony Peregrines

Good class although I would have liked a bit more cardio, 2 circuits 3 laps of each, first hit the triceps the second the core, it could have been harder since we did get rest between each station

Monday Dec 9, 2013 #

Note

My hamstrings are still seriously sore but I'm gonna head to intervals tonight to see if that helps loosen them out, I wasn't planning a fast session anyway so nice and consistent is the aim

Running warm up/down 6:34 [2] 1.1 km (5:58 / km)
shoes: Saucony Kinvara 4

Was a bit late so quite a quick warm up

Running intervals 42:49 [4] 7.2 km (5:57 / km)
shoes: Saucony Kinvara 4

5 mins down to 1 knocking 30s off each time. I took the first couple quite steady at 4.20 odd mins/k and slowly ramped it up to about 4mins/k until the last one when Coach told us to ignore our watches at go hell for leather where I averaged 3.13, oops so much for taking it easy! But no hip pain yay so nearly back to normal, aim to run park run on the 21st to see where I stand 5k wise and pain wise :)

Running warm up/down 6:15 [2] 1.04 km (6:01 / km)
shoes: Saucony Kinvara 4

Warm down with a few of the girls

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