Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Olivia

In the 7 days ending Jan 8, 2017:

activity	#	time	miles		km		+m
Orienteering	2	2:54:19	9.3	(18:45)	14.96	(11:39)	150
Strength and Conditioning	3	2:45:00
Running	3	1:14:22	6.51	(11:26)	10.47	(7:06)	50
Total	6	6:53:41	15.8		25.43		200

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Sunday Jan 8, 2017 #

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

Lap and a bit round the outside of the track - legs very unhappy so would liked to have had longer but John seemed to be starting each group early

Running race 23:28 [5] 5.08 km (4:37 / km) +50m 4:24 / km
shoes: Saucony Kinvara 5

Lagan Valley handicap 5k. Legs complained for the first couple of k but then improved for a while before dying again around the pitches at queens. Pretty happy with the time given how tired I felt beforehand.

Running warm up/down 4:00 [1] 0.5 km (8:00 / km)

Shortest warm down in the world

Saturday Jan 7, 2017 #

12 PM

Running warm up/down 9:38 [2] 1.63 km (5:55 / km)

Running 17:36 [1] 0.8 km (22:00 / km)

Drills and map memory warm up

Orienteering 16:07 [3] 1.79 km (9:00 / km) +25m 8:25 / km

Overspeed intervals, struggled to find some of the 'small' depressions but generally accurate whilst trying to go as straight as possible

Orienteering 19:45 [4] 2.53 km (7:48 / km) +25m 7:26 / km

Short course- tried to go as straight as possible

Friday Jan 6, 2017 #

Strength and Conditioning 55:00 [2]

Reformer, full body shakes started after 25 mins - tough class

Wednesday Jan 4, 2017 #

Strength and Conditioning 55:00 [2]

Barre, Fallon was sick so I got my first experienced of Jill. Absolutely no rest and every muscle is screaming by the end of the class. So so tough, but it was a really good class. Think I might be feeling this for the next few days

Tuesday Jan 3, 2017 #

Strength and Conditioning 55:00 [2]
shoes: Saucony Kinvara 5

Back to Tribal. Legs fairly sore from yesterday so avoided jumping too much. Good session though, its amazing how quickly you lose upper body strength

Monday Jan 2, 2017 #

Orienteering 20:53 [3] 1.79 km (11:40 / km)

Gaffled head to head

Orienteering 14:33 [2] 0.6 km (24:15 / km)

Line-O

Orienteering 24:07 [3] 1.94 km (12:26 / km)

Head to head star loops

Orienteering 1:18:54 [3] 6.31 km (12:30 / km) +100m 11:35 / km

Long course

Running warm up/down 14:40 [2] 1.66 km (8:50 / km)

Jog back down the hill

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