Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Olivia

In the 7 days ending Jun 19, 2016:

activity	#	time	miles		km		+m
Orienteering	4	2:24:08	13.2	(10:55)	21.24	(6:47)	330
Running	4	1:02:12	7.39	(8:25)	11.9	(5:14)
Strength and Conditioning	1	1:00:00
Total	6	4:26:20	20.59		33.14		330

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Sunday Jun 19, 2016 #

Orienteering 25:28 [4] 3.73 km (6:50 / km) +60m 6:19 / km
shoes: VJ Integrators

Pot Luck Relay. With NormaR and DanielV Had signed up for a Medium course but got upgraded to the Long due to a shortage of runners. Norma had the short leg and brought us back in 2nd, so I set off just behind Rick. On the way to the first I realised my compass was still in my jacket pocket but decided against going back for it. Got caught by AndrewE early on but he and Rick never really got away. A bit hesitant on the controls that called for angling through the forest since I wasn't running on a bearing. Lost Rick on 8 (he ran straight past it) and got ahead of Andrew to 11 when he ran to the wrong building. Had to work super hard to stay ahead of him up the final hill. Wonderfully he and I were handing over to identical twins - I think I got the right one..... They were wearing exactly the same kit which didn't help.

C • handover 2

Saturday Jun 18, 2016 #

Running warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: VJ Integrators

Orienteering race 1:04:16 [4] 7.61 km (8:27 / km) +200m 7:28 / km
shoes: VJ Integrators

LVO Champs, Tollymore. Apparently there was a lot of debate as to whether the W21s should be running blue or brown. Thankfully they decided to let us run the blue as the brown looked like a monster of a course.
Wrong route choice to 6, should have taken the left hand route but didn't count on the white being runnable enough to justify cutting the corner (it was). Small miss on 8 too, contoured round from 7 so assumed the crag I hit was the lower one as I couldn't see another one below me, turned and climbed to the higher one - no control. Small faff ensued, back down to the lower one - control. Met Steph and Sophie here, and had a battle with Steph for the rest of the course. Nice to have someone to make you push over the last section.

Friday Jun 17, 2016 #

Running warm up/down 10:00 [2] 1.2 km (8:20 / km)
shoes: Saucony Peregrine 4 (Red)

Orienteering race 26:52 [5] 5.02 km (5:21 / km) +70m 5:00 / km
shoes: Saucony Peregrine 4 (Red)

Urban Race, Newry. Was good to get some sprint practice again, and on a new area. But legs still feel super heavy esp when attempting to run up any hills.
One slightly dodgy route choice to 10 which lost me maybe 10s or so but I took the wrong route to 7 which lost me closer to 30s plus gave me extra climb. Looks like I might have been a bit lucky on my route to 6, as I was coming down the hill I spotted my original route looked very overgrown so dived left to head to the other gap in the hedge. It seems a few people got stuck in the green so I'm happy I managed to avoid it.

Overall I was happy with the race, although I would have liked to have had fresh legs to be able to attack it a bit more

Wednesday Jun 15, 2016 #

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Saucony Peregrine 4 (Red)

Orienteering 27:32 [4] 4.88 km (5:39 / km)
shoes: Saucony Peregrine 4 (Red)

WEE Series, Ormeau. Frazer offered to chase me round part of the course to make me run harder, shouting at me when I looked like I was slowing esp on tracks which really helped. Legs felt really heavy but it was good practice and I had to work hard to keep going after he left me half way round. Good course planned by Steph with a couple of controls catching me out.

Tuesday Jun 14, 2016 #

Strength and Conditioning (Tribal) 1:00:00 [3]

Monday Jun 13, 2016 #

7 PM

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

Running intervals 26:12 [5] 6.5 km (4:02 / km)
shoes: Saucony Kinvara 6

Running 10:00 [2] 1.6 km (6:15 / km)
shoes: Saucony Kinvara 6

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