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Training Log Archive: Olivia

In the 7 days ending Feb 22, 2015:

activity	#	time	miles		km		+m
Running	4	2:31:35	12.99	(11:40)	20.9	(7:15)	50
Strength and Conditioning	2	2:00:00	2.49	(48:17)	4.0	(30:00)
Orienteering	1	1:13:59	6.75	(10:57)	10.87	(6:48)	175
Total	5	5:45:34	22.23	(15:33)	35.77	(9:40)	225

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Sunday Feb 22, 2015 #

Running warm up/down 9:44 [2] 1.48 km (6:35 / km)
shoes: Saucony Kinvara 4

Running 45:00 [2] 1.5 km (30:00 / km)
shoes: Saucony Kinvara 4

Warm up and drills with Bash and Jackie. The hurdle ones in particular hurt more than I expected them to!

Running tempo 6:33 [3] 1.36 km (4:49 / km)
shoes: Saucony Kinvara 4

Running intervals 9:07 [4] 1.99 km (4:35 / km)
shoes: Saucony Kinvara 4

Running warm up/down 1:31 [2] 1.4 km (1:05 / km)
shoes: Saucony Kinvara 4

Saturday Feb 21, 2015 #

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)

Warm up and drills

Orienteering race 42:52 [5] 6.62 km (6:29 / km) +105m 6:00 / km
shoes: Saucony Peregrine Green

NI Score Champs. Slightly panicked at the start and initially ran off in the wrong direction but realised it pretty quickly. Took the same route as Jill and Susan to the first couple of controls and every time I thought I was starting to get away I'd make a compass based error and arrive at the same time. Really pushed along the sea front and then tried to relax a bit more once I got back up the hill and focus more on trying to keep it smooth. Managed to collect them all and retained my title, very happy chick!

Orienteering race 31:07 [4] 4.25 km (7:19 / km) +70m 6:46 / km
shoes: VJ Integrators

NI Night Champs. Really fun event and even with the dobbs I was struggling to get up the steep banks. Again a couple of dodgy directions, leaving number 1 I zigzagged my way to 2 as I kept hitting impenetrable green. Had decided just to nip in and out of 4 and not take on the green, which turned out to be a good idea as Mari said she got stuck in it. Again dodgy compass work meant I lost about 10s on the short leg to 11. Met mum in the river 12-13 so got a boost up out of it and then dragged her up behind me. 14 wasn't there when I arrived so I spent a couple of mins looking for it before giving up and moving on. Jogged up the hill to 15 as I reckoned the leg would be voided and then pegged it round the last couple of controls. Turns out the leg was voided so race time was 25.08
Second title of the day and the one I really wanted to make it 4 wins in 5 years.

Wednesday Feb 18, 2015 #

Running warm up/down 13:59 [2] 1.62 km (8:38 / km)
shoes: Saucony Peregrine Green

Warm up and drills with Susan

Running intervals 5:49 [5] 1.56 km (3:44 / km)
shoes: Saucony Peregrine Green

Sprint the Digital Numbers 1-7

Running warm up/down 7:40 [1] 0.55 km (13:56 / km)

Recovery between reps

Strength and Conditioning (Parkfit) 1:00:00 [3] 2.0 km (30:00 / km)
shoes: Saucony Peregrine Green

Tuesday Feb 17, 2015 #

Strength and Conditioning (Tribal) 1:00:00 [3] 2.0 km (30:00 / km)
shoes: Saucony Kinvara 4

Monday Feb 16, 2015 #

Running warm up/down 10:50 [2] 1.8 km (6:01 / km)
shoes: Saucony Kinvara 4

Couple of laps round the inside of the track with Mari then up onto the path round the pitches since the track was frozen

Running intervals 24:30 [5] 5.69 km (4:18 / km) +50m 4:07 / km
shoes: Saucony Kinvara 4

7 x 3.5mins tonight - I really felt the lack of speed work recently so I decided just to try and keep it consistent. Managed to hit the same corner on most of the reps but the start line kept moving and some of the reps included trying to dodge a particularly enthusiastic GSD puppy so will need to interrogate my Garmin to properly check distance for each rep.

Running warm up/down 6:52 [2] 0.95 km (7:14 / km)
shoes: Saucony Kinvara 4

Gentle jog back down yo the car with Susan and Mari

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