Training Log Archive: OliviaIn the 7 days ending Nov 1, 2015:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Saturday Oct 31, 2015 #
Running hills 1:18:27 [3] 9.47 km (8:17 / km) +440m 6:43 / km
shoes: Saucony Kinvara 4
Turkey Trot recce with Steph, we tried a shorter route up to the windy gap but there was too much heather and bog to make it a viable route choice. As expected Steph was much stronger than me on both the up and downhills but it was great fun and a lovely day for a run in the Mournes
Friday Oct 30, 2015 #
Note
(rest day)
Hips are pretty tight today, plus I'm doing a Turkey Trot Recce with Steph tomorrow so just taking it nice and easy today.
Thursday Oct 29, 2015 #
Running warm up/down 10:37 [2] 1.73 km (6:08 / km)
Running intervals 9:59 [5] 2.96 km (3:22 / km)
shoes: Saucony Kinvara 4
700m--->100m with full recovery. Suzie, Tricia and I were together til the 400 then I was trying to hold onto to Suzie for as long as possible as we dropped T.
700 - 2.41
600 - 2.13
500 - 1.47
400 - 1.24
300 - 58
200 - 36
100 - 16
700 - 2.41
600 - 2.13
500 - 1.47
400 - 1.24
300 - 58
200 - 36
100 - 16
Running warm up/down 5:28 [2] 0.8 km (6:50 / km)
Wednesday Oct 28, 2015 #
Orienteering 20:38 [2] 1.27 km (16:15 / km)
Taking one of the new girls round one of the head to head courses
Orienteering 9:27 [3] 1.26 km (7:30 / km)
Head to head with Pete. I passed him at his number 2 (my 4) so didn't push too hard up the hill at the end
Running 8:27 [2] 1.0 km (8:27 / km)
Control collecting
Tuesday Oct 27, 2015 #
Strength and Conditioning 1:00:00 [3]
Fairly brutal start to the session - pyramid set 3 mins skipping, 2 mins tuck knee star jumps, 1 min of snowboarders and 30s of high knees and then back up again. At the start this didn't seem too bad and then my legs remembered how tired they were.
4 sets of 45s on 15s off:
Reverse lunges with powerbag
Punch outs with weight
Squats with weights
Sit ups with kettlebell
6 mins of a running circuit at the first cone 20 high knees and at the next cone 20 rocket squats and repeat.
Finished off with fast feet ladders type exercise using a line rather than a ladder as you are less likely to wipe out with nothing to trip over :)
4 sets of 45s on 15s off:
Reverse lunges with powerbag
Punch outs with weight
Squats with weights
Sit ups with kettlebell
6 mins of a running circuit at the first cone 20 high knees and at the next cone 20 rocket squats and repeat.
Finished off with fast feet ladders type exercise using a line rather than a ladder as you are less likely to wipe out with nothing to trip over :)
Monday Oct 26, 2015 #
Note
(rest day)
Hip flexor very sore from the weekend as well as feeling really drained led to an unplanned rest day