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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Olivia

In the 7 days ending Jan 25, 2015:

activity # timemileskm+m
  Strength and Conditioning2 2:00:00 2.32(51:47) 3.73(32:10)
  Running3 1:57:21 12.89(9:06) 20.75(5:39)
  Orienteering1 42:53 4.37(9:49) 7.03(6:06)
  Total5 4:40:14 19.58(14:19) 31.51(8:54)

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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!

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