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Training Log Archive: Olivia

In the 7 days ending Feb 23, 2014:

activity # timemileskm+m
  Strength and Conditioning3 3:05:00 6.39(28:56) 10.29(17:59)
  Running4 1:56:30 9.78(11:55) 15.74(7:24)
  Orienteering1 1:16:46 6.9(11:07) 11.11(6:55)
  Total6 6:18:16 23.08(16:23) 37.14(10:11)

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Sunday Feb 23, 2014 #

Running 30:00 [1] 1.0 km (30:00 / km)
(injured) shoes: Saucony Peregrines

Great running workshop looking at drills and how to run up and down hills, I have a few ideas to add into my warm up. My leg really hurt today so couldn't do as much as I would like

Saturday Feb 22, 2014 #

Running warm up/down 8:50 [2] 1.2 km (7:22 / km)
shoes: VJ Integrators

Quick warm up including some dynamic stretching

Orienteering race 48:54 [4] 6.47 km (7:33 / km)
shoes: VJ Integrators

NI Score Champs. I completely messed up the start, I identified my first control and my route and then ran clean past a control about 20m off my line cos I didn't see it. Thankfully it was only a 10 pointer. After that every thing was going smoothly, it was a pretty easy area so it was mainly about speed and correct direction. Coming out of 227 I was following the tapes to the crossing point but they seemed to just stop in the woods. I headed to the fence and promptly fell off the top of it twisting my leg on landing. I hobbled round the last section hoovering as many controls on the way as possible.

1st Female 410 points
2nd Heather 380

Orienteering race 27:52 [4] 4.64 km (6:00 / km)
shoes: VJ Integrators

NI Night Champs, my leg had seized up in the break so I couldnt go as hard as I would have liked since it hurt like hell. The course was easy enough, the B which the women's open was running didn't go anywhere near the woods, so it was just keeping in contact with the map and getting the direction right. The first 11 controls were bang on, 12 I had a light wobble since I was just aiming for the middle of a field and hoping I hit/spotted the control. I then managed to lose about 30s at the final control since it was tucked just to the right and I couldn't see it. Overall I was really happy with my run.

1st Me 27:52
2nd Richard D 29:11(not dark)
3rd Lyle 30:28

Thursday Feb 20, 2014 #

Strength and Conditioning (Parkfit) 1:00:00 [3] 2.5 km (24:00 / km)
shoes: Saucony Peregrines

Lots of core and uppers with a little bit of running to keep warm. I was taking it easy with the 2 events on sat!

Wednesday Feb 19, 2014 #

Running warm up/down 8:27 [2] 1.47 km (5:45 / km)
shoes: Saucony Peregrines

Trying for a decent warm up tonight

Running tempo 15:00 [4] 3.06 km (4:54 / km)
ahr:171 max:180 shoes: Saucony Peregrines

Got the results of the fitness test today and therefore got a threshold hr at which to train, so I gave it a go tonight, aim was to keep hr between 170-176 which took me a while to get the hang of but I got there in the end. Will be trying to do more of these in coming weeks

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

Jog back to the car park

Strength and Conditioning (Parkfit) 1:05:00 [4] 4.29 km (15:09 / km)
shoes: Saucony Peregrines

Loads of sprints tonight, it was great, hardly any recover time either so I was really struggling to keep up in some cases, I was a little too enthusiastic on the sprints I think.

Tuesday Feb 18, 2014 #

Strength and Conditioning (Parkfit) 1:00:00 [3] 3.5 km (17:09 / km)
shoes: Saucony Peregrines

Good tough class tonight, would have been harder if it weren't so slippery underfoot making it impossible to sprint and change direction quickly. So many press ups though, the last eight mins had 100 alone.

Monday Feb 17, 2014 #

Running warm up/down 6:20 [2] 1.1 km (5:45 / km)
shoes: Saucony Kinvara 4

Felt a bit better so headed to intervals

Running intervals 39:00 [4] 6.41 km (6:05 / km)
shoes: Saucony Kinvara 4

Garmin died so borrowed the distance from the last time I ran this session, I reckon I was slower tonight but we were on the track so it was easier running. Alternating long and shorts tonight, 5 / 1.5 / 4.5 / 2 / 4 / 2.5 / 3.5 / 3 with half recovery. I felt empty tonight, but I may finally have a reason, I have an iron deficiency with could be the reason I'm tired all the time. A couple of weeks on iron supplements and hopefully ill be back to my bouncy best!

Running warm up/down 3:53 [2] 0.7 km (5:33 / km)
shoes: Saucony Kinvara 4

Quick warm down then home for food

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