Training Log Archive: OliviaIn the 7 days ending Mar 22, 2015:
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Sunday Mar 22, 2015 #
Running warm up/down 14:24 [2] 1.29 km (11:10 / km)
shoes: Saucony Peregrine Green
Warm up and drills with Susan
Orienteering race 26:00 [5] 4.96 km (5:15 / km) +50m 4:59 / km
shoes: Saucony Peregrine Green
Sprint Race in Portrush - head to head with Susan. Picked my map up and was on the wrong side so it took me a few seconds to figure that out and Susan got ahead so pushed hard from then on out to establish a lead. Think for once I managed an almost mistake free run, only 2 small directional issues on short legs cost me 10s each but other than that it felt pretty smooth. Met Susan at the map flip over and panicked slightly as I thought she had overtaken me but then realised we were just running the same course but back to front. Pushed hard from there to the finish and managed not get pulled off by the dummy controls :)
Running warm up/down 5:30 [2] 0.65 mi (8:28 / mi)
shoes: Saucony Peregrine Green
Attempt at a warm down with Susan, we managed one lap of the field before our legs gave up
Saturday Mar 21, 2015 #
Orienteering 40:00 [2] 4.0 km (10:00 / km)
shoes: VJ Integrators
Portstewart dunes, time is an approximation as I failed to start my watch on a couple of loops and then put my split times through the wash before I could total it up, oops. Aim of the session was visualisation, simplification and not being distracted by other controls. First loop did not go well, cut in too early and confused myself once I did drop into the reentranrt the control wasn't the one I was expecting but I found mine 20 m away. Turns put these 2 were the wrong way round so I was right initially :)
Definitely got better through each loop as I began to get more in touch with the map, I loved the scale -it's so much easier to read dunes on a 1:2500 map
Definitely got better through each loop as I began to get more in touch with the map, I loved the scale -it's so much easier to read dunes on a 1:2500 map
Orienteering 17:48 [4] 3.5 km (5:05 / km)
shoes: Saucony Peregrine Green
Sprint Relay Training aimed at the mass start, which we all know I am fantastic at............. I really enjoyed this, messed up the first one slightly by missing the steps to the right as you first entered the little garden and took a slightly long route to 3 due to missing my initial route. 2nd one was much better, had a headless chicken moment at the start of the 3rd but nailed the 4th and came in just behind MarkS but he went to the wrong final control so technically took the win :)
Orienteering 23:45 [2] 3.0 km (7:55 / km)
shoes: Saucony Peregrine Green
Box orienteering aka the complete head melt. A big box was drawn on the map and your control was somewhere in the box and you had to use your control descriptions to work out where it was. I was generally pretty good at this one but had a slight issue with a couple of the descriptions which led to me wandering round and round a building trying to find the control. Only managed 2 loops as my legs and brain were fried by the end of it
Orienteering 20:00 [2] 1.5 km (13:20 / km)
Various control collecting trips
Thursday Mar 19, 2015 #
Running warm up/down 7:55 [2] 1.26 km (6:17 / km)
shoes: Saucony Kinvara 4
Gentle warm up with Susan
Running intervals 24:00 [5] 6.69 km (3:35 / km)
shoes: Saucony Kinvara 4
16 x 90s on 45s off (according to Susan it was closer to 1 min off) absolutely horrific session tonight. Went off hard for the first one hitting the relay handover just beyond the 400m mark. Regretted that decision as I then had to try and hit that same point for the next 15 reps. Just about managed it but was over 400m for every rep. Really struggled for the last 4 reps and was so close to puking a few times, but very happy just to finish the session.
John was very happy with me tonight, he thought I'd gone off too hard too so was pleasantly surprised that I managed to hold it up. Plan for the next few days is rest tomorrow, easy Saturday, race Sunday then an easy few days before the Queens 5k on Wednesday.
John was very happy with me tonight, he thought I'd gone off too hard too so was pleasantly surprised that I managed to hold it up. Plan for the next few days is rest tomorrow, easy Saturday, race Sunday then an easy few days before the Queens 5k on Wednesday.
Running warm up/down 6:00 [2] 0.85 km (7:04 / km)
shoes: Saucony Kinvara 4
Couple of laps with Susan and Susie
Wednesday Mar 18, 2015 #
Cycling warm up/down 15:00 [2]
Gentle warm up on the turbo
Strength and Conditioning 30:00 [2]
Tuesday Mar 17, 2015 #
Strength and Conditioning 1:00:00 [2] 2.0 km (30:00 / km)
Wanted to see how my calf would hold up in this, so took it fairly easy. Found that was long as I was planted and stable I didn't feel any pain but when I did one squat thrust it hurt a lot. The running sections I found that as long as I wasn't trying to change direction I was pain free so I may venture on to the track on Thursday.
Monday Mar 16, 2015 #
Note
(injured)
Leg really sore today, loads of briefness throughout the day and icing when I got home. Will play it by ear tomorrow but a track session seems doubtful