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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Olivia

In the 7 days ending Oct 26, 2015:

activity # timemileskm+m
  Orienteering2 1:23:28 7.57(11:01) 12.19(6:51) 150
  Running4 1:05:36 5.62(11:40) 9.05(7:15) 150
  Strength and Conditioning1 1:00:00
  Total5 3:29:04 13.2 21.24 300

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Monday Oct 26, 2015 #

(rest day)

Hip flexor very sore from the weekend as well as feeling really drained led to an unplanned rest day

Sunday Oct 25, 2015 #

Running warm up/down 10:00 [2] 1.4 km (7:09 / km)
shoes: X-Talon 212

Warm up and drills

Orienteering race 29:47 [5] 4.64 km (6:25 / km) +50m 6:05 / km
shoes: X-Talon 212

IOC Middle W21E 5th. Ruth and Roisin told me to think of it as a sprint so I tried to get into that mind set before I started. 1 was fine, banana-ed into 2 losing 10-15s. The lost a 1.30 into 3 due to inaccuracy in the circle, just ended up passing the wrong side of the hill and didn't see it. Wrong route choice into 4 I went right which meant a bit of extra climb. By this time I had caught Mike so again I had someone to push me to run as hard as possible. Tried to stick to the path routes as much as possible as the running was easier. Lost a few seconds going into 7 (maybe 10-15) just being hesitant and doubting myself when I was on the right line. Again wrong route choice to 10, I dropped down and ran the depression instead of the path but this meant I had to climb up the spur which was steep and rough. Then it was just trying not to let Mike drop me by too much from here to the finish.

Running warm up/down 5:28 [2] 0.88 km (6:13 / km)
shoes: X-Talon 212

Warm down with Ivan

Saturday Oct 24, 2015 #

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: X-Talon 212

Orienteering race 53:41 [4] 7.55 km (7:07 / km) +100m 6:40 / km
shoes: X-Talon 212

NIOC W21L 4th (1st NI). Wasn't in the best frame of mind at the start as I had to leg it straight into the 2 minute box, at least I didn't have too much time to get cold before we started. Missed number 1 as I wasn't on the hill I thought I was on, lost 1-1.5 mins here. Only worked out where it was when I saw dad bee-lining into it. Fine to 2 then lost another 30-40s into 3 as I missed it left and then took a bit of time to figure that out. Jess caught me here and we were together for pretty much the rest of the course. Lots of different route choices but it was nice to have someone to really make me push.

Found the rest of the course fairly straight forward, tried to ignore as much of the detail on the map esp anything covered by green screen as I was finding it very difficult to read. Had a minor panic on the first long leg as Jess went round the range and I went straight through it. I got to the far side and suddenly thought - was I not allowed to do that..... took a wrong route choice over to 17, should have stayed low as the running looked better than it was on the top of my dune. Legs gave up over the last part of the course as the splits say - I lost 9s to Roisin on the run in and she only beat me by 2s so slightly annoyed with myself on that one. All in all a good days running though.

Wednesday Oct 21, 2015 #

6 PM

Running warm up/down 11:08 [2] 1.76 km (6:20 / km)

Running hills 17:00 [4] 1.8 km (9:27 / km) +150m 6:40 / km
shoes: X-Talon 212

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

8 PM

Running 12:00 [3] 1.61 km (7:27 / km)

Control collecting

Tuesday Oct 20, 2015 #

Strength and Conditioning 1:00:00 [3]
shoes: Saucony Progrid Omni 9

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