Training Log Archive: OliviaIn the 7 days ending Dec 6, 2015:
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Saturday Dec 5, 2015 #
1 PM
Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: X-Talon 212
Running race 23:08 [5] 4.9 km (4:43 / km) +10m 4:40 / km
shoes: X-Talon 212
Ballyclare XC 3 miler. Hell of a lot slower than last year (21.45) but I hope that is mainly to do with the conditions. Seriously strong headwind for a 3rd of a lap and very soft underfoot. On the plus side I managed to stick with Wendy for the first lap and Hazel for the first 2.5 and then it was all about not losing places for the last section. Despite the weather 100 hardy ladies took on the course today and the Lagan Valley Ladies took 3rd in the team comp :)
1st Aileen Reid 18:54
11th Shileen 20:45
20th Wendy 22:25
25th Hazel 22:58
27th Me 23:08
50th Susan 25:03
1st Aileen Reid 18:54
11th Shileen 20:45
20th Wendy 22:25
25th Hazel 22:58
27th Me 23:08
50th Susan 25:03
Running warm up/down 8:59 [2] 1.1 km (8:10 / km)
shoes: X-Talon 212
Thursday Dec 3, 2015 #
Strength and Conditioning 20:00 [1]
2 x 45s on 15s off
Wobble board plank, bicep curls, side plank (1 each side) renegade rows, punch outs, Russian twists, tricep extensions, ankle taps, crunches and learning to fly arm raise thingys
Wobble board plank, bicep curls, side plank (1 each side) renegade rows, punch outs, Russian twists, tricep extensions, ankle taps, crunches and learning to fly arm raise thingys
Wednesday Dec 2, 2015 #
Orienteering 40:03 [3] 6.48 km (6:11 / km)
Gentle jog round the WENT focussing on exit directions and planning ahead. Great course planned by Jonny, just wished I could have properly run it. Hamstring wasn't too bad but it was definitely noticeable.
Tuesday Dec 1, 2015 #
Running 38:27 [3] 7.04 km (5:28 / km)
shoes: Saucony Progrid Omni 9
Well this wasn't sensible. As I set off I thought i'll loop around Ormeau as a precaution in case my hamstring flared up. That idea promptly went out the window. As I got to the top of the Annadale Embankment I realised I should have stuck to the original plan as I was now in pain and 3k from my car... Painful hobble back to the car ensued. Although I had to pretend all was ok as I ran past John heading the other way.
Strength and Conditioning 1:00:00 [2]
Didnt do any leg work or running tonight, kept everything core and arms based. Got a bit cold towards the end due to a lack of layers but it was the lesser of 2 evils as I didn't want to aggravate the hamstring any further
Monday Nov 30, 2015 #
Running 8:00 [2] 1.3 km (6:09 / km)
shoes: Saucony Kinvara 6
Running intervals 25:00 [5] 6.5 km (3:51 / km)
shoes: Saucony Kinvara 6
1 x 4.5, 2 x 3.5, 3 x 2.5 and 4 x 1.5. Distance is a guess since I forgot my Garmin tonight but it should be about right given where I was finishing each rep. Lapping sub 93 for first lap and not dropping too much time on the second. Felt good and strong tonight almost bridging onto the group in front of me which is the next aim. Hamstrings were still pretty tight though, plenty of stretching and rolling this week.
Running warm up/down 7:00 [2] 1.2 km (5:50 / km)
shoes: Saucony Kinvara 6