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Training Log Archive: Leakie

In the 29 days ending Feb 29, 2016:

activity # timemileskm+m
  Running18 12:51:43 95.11(8:07) 153.06(5:03) 1512
  Orienteering11 8:03:34 51.7(9:21) 83.21(5:49) 1048
  Circuits2 1:30:00
  Swimming2 1:30:00
  Spin1 46:07
  Yoga1 40:00
  Total31 25:21:24 146.81 236.27 2560
  [1-5]31 25:18:23

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Monday Feb 29, 2016 #

Swimming 45:00 [1]

Some hamstring pain still so another day of cross training & stretching / rolling - feeling better afterwards

Sunday Feb 28, 2016 #

8 PM

Swimming 45:00 [1]

Nice walk during the day, & recovery swimming in the evening

Saturday Feb 27, 2016 #

Event: British Night Championships (UKOL)
 
Event: The National XC Championships
 
2 PM

Running warm up/down 17:07 [2] 3.22 km (5:19 / km) +7m 5:16 / km

Running 34:59 intensity: (13 @2) + (2:13 @3) + (21:49 @4) + (10:44 @5) 8.15 km (4:18 / km) +106m 4:02 / km
ahr:180 max:187

National XC - total sufferfest & NOT an enjoyable experience!! ;-)
Initially really disappointed (wanted to finish near Charlotte & she was too speedy haha) but on reflection 86th is a big improvement (98 places) on last years result, so the trajectory is going in the right direction :-)

Running warm up/down 7:18 intensity: (2:00 @1) + (5:18 @2) 0.94 km (7:47 / km) +1m 7:45 / km
ahr:125 max:139

Unable to move...
8 PM

Orienteering warm up/down 8:27 intensity: (1:33 @1) + (6:54 @2) 1.24 km (6:50 / km) +3m 6:45 / km
ahr:131 max:143 shoes: Oroc

Orienteering 1:16:17 intensity: (20 @1) + (29:22 @2) + (46:35 @3) 9.44 km (8:05 / km) +198m 7:19 / km
ahr:152 max:174 shoes: Oroc

British Night Champs - oh god struggle to even jog & spent well over 10 minutes with zero clue as to my location. But I actually had a great time!

Orienteering warm up/down 3:42 intensity: (1:03 @1) + (2:39 @2) 0.52 km (7:03 / km)
ahr:124 max:133 shoes: Oroc

Yeah no lol

Thursday Feb 25, 2016 #

6 PM

Running 1:04:49 intensity: (1:13 @1) + (1:01:26 @2) + (2:10 @3) 12.5 km (5:11 / km) +123m 4:56 / km
ahr:133 max:161 shoes: Asics Gel Kayano 21 (Green)

Stressy day so enjoyed getting out for an easy one - trying to coax legs back to life before the w/e

Wednesday Feb 24, 2016 #

6 PM

Running warm up/down (drills) 8:56 intensity: (3:40 @1) + (5:16 @2) 1.15 km (7:46 / km)
ahr:120 max:141 shoes: Asics Gel Kayano 21 (Green)

Running 30:24 intensity: (17 @1) + (13:05 @2) + (17:02 @3) 7.44 km (4:05 / km)
ahr:148 max:163 shoes: Asics Gel Kayano 21 (Green)

Didn't want to do the track session after yesterday so just did 5 x 1km @ threshold instead. Felt pretty easy but I think I would have regretted anything more.

Tuesday Feb 23, 2016 #

7 PM

Running warm up/down 21:36 intensity: (1:15 @1) + (14:28 @2) + (5:53 @3) 4.09 km (5:17 / km) +22m 5:09 / km
ahr:143 max:165 shoes: Asics Gel Kayano 21 (Green)

Running race 18:17 intensity: (12 @2) + (2:29 @3) + (8:22 @4) + (7:14 @5) 5.13 km (3:34 / km) +28m 3:28 / km
ahr:180 max:190 shoes: Asics Gel Kayano 21 (Green)

Bristol Aztec 5km - Massive 30 second PB :-) :-) aaah so so happy!
C • That's awesome! Well done :) 3

Running warm up/down 11:12 intensity: (9 @1) + (11:03 @2) 2.14 km (5:13 / km) +11m 5:05 / km
ahr:137 max:144 shoes: Asics Gel Kayano 21 (Green)

Monday Feb 22, 2016 #

5 PM

Running 26:23 intensity: (48 @1) + (25:35 @2) 5.41 km (4:53 / km) +1m 4:52 / km
ahr:135 max:147 shoes: Asics Gel Kayano 21 (Green)

Little pootle after work, finally feeling 100% again

Sunday Feb 21, 2016 #

2 PM

Running 53:02 [2] 10.55 km (5:02 / km) +193m 4:36 / km
shoes: x talon 212

Still got a really bad sinus headache, but so so nice to be out in the fresh air

Saturday Feb 20, 2016 #

Note
(sick)

What a terrible week

Thursday Feb 18, 2016 #

Note
(sick)

Feeling better than before but still a bit grim, so postponing for one more day to hopefully kick it completely. Will reassess tomorrow. At least it's getting out of my system this week whilst there's nothing on.

Wednesday Feb 17, 2016 #

Note
(sick)

Tuesday Feb 16, 2016 #

Note
(sick)

Cold is winning - v annoying but currently struggling to breathe just sitting at my desk :-(

Monday Feb 15, 2016 #

6 PM

Running warm up/down 12:22 intensity: (4:39 @1) + (7:43 @2) 1.97 km (6:17 / km) +59m 5:28 / km
ahr:120 max:140 shoes: Asics Gel Kayano 21 (Green)

Running 22:32 intensity: (2:44 @1) + (6:00 @2) + (13:48 @3) 4.23 km (5:19 / km) +193m 4:20 / km
ahr:150 max:173 shoes: Asics Gel Kayano 21 (Green)

3 x 6min hills with Ruth - nice session!
My body is currently doing battle with a cold though :-(

Running warm up/down 12:00 [1] 2.0 km (6:00 / km)
shoes: Asics Gel Kayano 21 (Green)

Sunday Feb 14, 2016 #

10 AM

Running warm up/down 10:41 intensity: (12 @0) + (21 @1) + (7:08 @2) + (3:00 @3) 2.18 km (4:53 / km) +2m 4:52 / km
ahr:142 max:169 shoes: Asics Gel Kayano 21 (Green)

Orienteering warm up/down 3:24 intensity: (44 @0) + (1:04 @1) + (1:36 @2) 0.6 km (5:39 / km) +1m 5:36 / km
ahr:110 max:137 shoes: Asics Gel Kayano 21 (Green)

Orienteering 13:45 intensity: (8 @1) + (12 @2) + (7:46 @3) + (5:39 @4) 3.18 km (4:19 / km) +5m 4:17 / km
ahr:170 max:180 shoes: Asics Gel Kayano 21 (Green)

MSR mass start head to head fun - intense the whole way racing Fanni & Charlotte

Orienteering 14:25 intensity: (17 @2) + (7:13 @3) + (6:55 @4) 3.25 km (4:26 / km) +2m 4:26 / km
ahr:172 max:181 shoes: Asics Gel Kayano 21 (Green)

MSR leg 3 - the guys all finished leg 2 together so it was another bunch sprint round! Great fun when the lead is constantly swopping due to the various gaffels. Really had to concentrate & plan ahead. Esp with the added OOB areas.

Orienteering warm up/down 3:34 intensity: (1 @0) + (20 @1) + (3:13 @2) 0.64 km (5:35 / km) +1m 5:33 / km
ahr:125 max:131 shoes: Asics Gel Kayano 21 (Green)

2 PM

Orienteering 37:46 intensity: (35 @0) + (4:59 @1) + (32:12 @2) 6.28 km (6:01 / km) +17m 5:56 / km
ahr:128 max:143 shoes: Asics Gel Kayano 21 (Green)

Corridor & talk-o in Manchester

Orienteering 7:13 intensity: (17 @1) + (1:49 @2) + (5:07 @3) 1.59 km (4:32 / km)
ahr:150 max:157 shoes: Asics Gel Kayano 21 (Green)

Sprinterval

Orienteering 6:13 intensity: (11 @1) + (33 @2) + (5:29 @3) 1.36 km (4:34 / km) +3m 4:31 / km
ahr:154 max:161 shoes: Asics Gel Kayano 21 (Green)

Really slow jog-interval

Running warm up/down 14:15 intensity: (1:47 @1) + (11:41 @2) + (47 @3) 2.8 km (5:05 / km) +11m 4:59 / km
ahr:131 max:154 shoes: Asics Gel Kayano 21 (Green)

omg dead

Saturday Feb 13, 2016 #

7 AM

Note

Early morning train up to the NW sprint camp for a casual 46km of sprint-o with the crew :P lots of good analysis, head to head racing & cake sampling making for a fab weekend!
10 AM

Orienteering 36:45 intensity: (1:02 @0) + (9:44 @1) + (23:38 @2) + (2:21 @3) 6.17 km (5:58 / km) +61m 5:41 / km
ahr:129 max:158 shoes: Asics Gel Kayano 21 (Green)

Stockport - line course & control circle visualisation
11 AM

Running warm up/down 3:36 intensity: (7 @0) + (1:23 @1) + (2:06 @2) 0.66 km (5:27 / km)
ahr:119 max:131 shoes: Asics Gel Kayano 21 (Green)

Orienteering 15:49 intensity: (23 @1) + (3:11 @2) + (12:15 @3) 3.25 km (4:52 / km) +25m 4:42 / km
ahr:154 max:168 shoes: Asics Gel Kayano 21 (Green)

Sprinterval

Running 2:36 intensity: (21 @1) + (2:15 @2) 0.52 km (5:00 / km) +6m 4:44 / km
ahr:131 max:139 shoes: Asics Gel Kayano 21 (Green)

Orienteering 7:23 intensity: (1 @0) + (16 @1) + (29 @2) + (6:37 @3) 1.48 km (5:00 / km) +23m 4:38 / km
ahr:158 max:169 shoes: Asics Gel Kayano 21 (Green)

Sprinterval

Running 2:40 intensity: (1:13 @1) + (1:27 @2) 0.26 km (10:06 / km) +5m 9:14 / km
ahr:121 max:143 shoes: Asics Gel Kayano 21 (Green)

Orienteering 7:24 intensity: (13 @1) + (25 @2) + (6:46 @3) 1.63 km (4:33 / km) +7m 4:27 / km
ahr:159 max:168 shoes: Asics Gel Kayano 21 (Green)

Sprinterval

Running 2:03 intensity: (22 @1) + (1:41 @2) 0.37 km (5:32 / km) +2m 5:24 / km
ahr:129 max:139 shoes: Asics Gel Kayano 21 (Green)

Orienteering 3:33 intensity: (11 @1) + (28 @2) + (2:54 @3) 0.81 km (4:25 / km) +2m 4:21 / km
ahr:156 max:168 shoes: Asics Gel Kayano 21 (Green)

Sprinterval

Orienteering warm up/down 18:41 intensity: (4 @0) + (1:26 @1) + (16:46 @2) + (25 @3) 3.62 km (5:09 / km) +21m 5:01 / km
ahr:135 max:151 shoes: Asics Gel Kayano 21 (Green)

4 PM

Orienteering 31:29 [2] 4.7 km (6:42 / km) +47m 6:23 / km
shoes: Asics Gel Kayano 21 (Green)

Chester - shminty corridor special

Friday Feb 12, 2016 #

Running warm up/down 10:03 intensity: (2:18 @1) + (7:45 @2) 1.7 km (5:55 / km)
ahr:123 max:138 shoes: Asics Gel Kayano 21 (Green)

Running 33:11 intensity: (15 @0) + (10 @1) + (11:03 @2) + (21:43 @3) 8.18 km (4:03 / km)
ahr:152 max:171 shoes: Asics Gel Kayano 21 (Green)

4 x 1 mile @ threshold

Running warm up/down 10:00 [2] 1.8 km (5:34 / km)
ahr:128 max:148 shoes: Asics Gel Kayano 21 (Green)

Thursday Feb 11, 2016 #

Spin 46:07 intensity: (17:22 @1) + (28:35 @2) + (10 @3)
ahr:118 max:152

Not been spinning in ages!! Abso loved it :-) need to get back regularly

Wednesday Feb 10, 2016 #

Running warm up/down 8:50 intensity: (2:11 @1) + (6:39 @2) 1.12 km (7:54 / km)
ahr:126 max:146 shoes: Asics Gel Kayano 21 (Green)

Running 33:30 intensity: (10 @1) + (5:34 @2) + (16:40 @3) + (9:21 @4) + (1:45 @5) 8.67 km (3:52 / km)
ahr:166 max:185 shoes: Asics Gel Kayano 21 (Green)

5 x 1200m (400m) - aiming for 3km pace (~3:30min/k)
Felt good after a few days without any hard sessions & really enjoyed this

Running warm up/down 7:15 intensity: (9 @1) + (7:06 @2) 1.35 km (5:22 / km)
ahr:134 max:141 shoes: Asics Gel Kayano 21 (Green)

Tuesday Feb 9, 2016 #

Running 1:01:39 intensity: (1:24 @1) + (52:33 @2) + (7:42 @3) 12.65 km (4:52 / km) +111m 4:40 / km
ahr:139 max:162 shoes: Asics Gel Kayano 21 (Green)

Enjoyed this - seem to have gotten my act back together again after some days of not feeling on it

Circuits 50:00 [2]

First time to ever do all of the burpees, squat jumps & the plank - yeeeah!

Monday Feb 8, 2016 #

Running 1:09:57 intensity: (1:00:00 @2) + (9:57 @3) 14.52 km (4:49 / km) +107m 4:39 / km
shoes: Asics Gel Kayano 21 (Green)

Back to it! Supposed to be a progression run, but we hit storm imogen about 3 miles in... genuine struggle to keep going forwards at times.

Sunday Feb 7, 2016 #

Circuits 40:00 [2]

All the bad life decisions ahaha. V unimpressed with my lack of ability to make it to xc on time.

Saturday Feb 6, 2016 #

Running 50:26 [2] 9.97 km (5:04 / km) +145m 4:43 / km
shoes: Asics Gel Kayano 20 (White)

Muddy :) nice to go for a run with no real purpose other than enjoyment. Small shin niggle so keeping off the roads for a little longer.

Friday Feb 5, 2016 #

Yoga 40:00 [1]

Feeling pretty tired still, so delaying the return to running for another day. Not worth picking anything up for the sake of one run.

Thursday Feb 4, 2016 #

Note
(rest day)

Travelling back from Lisbon

Wednesday Feb 3, 2016 #

9 AM

Orienteering warm up/down 13:19 intensity: (1:45 @1) + (11:34 @2) 2.12 km (6:16 / km) +77m 5:18 / km
ahr:129 max:144 shoes: Asics Gel Kayano 21 (Green)

Orienteering 14:19 intensity: (17 @1) + (2:14 @2) + (6:15 @3) + (4:58 @4) + (35 @5) 2.6 km (5:31 / km) +116m 4:30 / km
ahr:165 max:187 shoes: Asics Gel Kayano 21 (Green)

Re run of the WRE - well at least running speed isn't the determining factor. Over 2 mins faster than my race time! That's just stupid. Now how do I make my brain go that quickly?! So much time loss from over checking / over complicating the map, hesitations, lack of ability to plan ahead... hmm much work to be done

Orienteering warm up/down 6:51 intensity: (26 @1) + (6:25 @2) 1.22 km (5:37 / km) +13m 5:20 / km
ahr:131 max:145 shoes: Asics Gel Kayano 21 (Green)

2 PM

Orienteering warm up/down 9:12 intensity: (3:06 @1) + (5:50 @2) + (16 @3) 1.76 km (5:14 / km) +53m 4:33 / km
ahr:118 max:150 shoes: Asics Gel Kayano 21 (Green)

Orienteering 19:15 intensity: (26 @1) + (2:32 @2) + (16:12 @3) + (5 @4) 3.78 km (5:06 / km) +55m 4:45 / km
ahr:159 max:175 shoes: Asics Gel Kayano 21 (Green)

Palmela - Men's EOC sprint final
I remember watching this one at home so it was cool to actually be there & see what it looked like for real! Legs got no speed any more.

Orienteering warm up/down 17:14 intensity: (2:46 @1) + (11:15 @2) + (3:13 @3) 3.03 km (5:41 / km) +59m 5:11 / km
ahr:135 max:159 shoes: Asics Gel Kayano 21 (Green)

Up to the castle with Dave & Rose
4 PM

Orienteering 20:38 intensity: (42 @1) + (13:48 @2) + (6:08 @3) 3.91 km (5:17 / km) +40m 5:02 / km
ahr:140 max:161 shoes: Asics Gel Kayano 21 (Green)

Amora - ran it map memory, 3 controls at a time, after realising how much time I lose from faffage this morning! V easy pace. V dodge area.

Tuesday Feb 2, 2016 #

10 AM

Orienteering warm up/down 16:52 [2] 2.85 km (5:55 / km) +28m 5:38 / km
shoes: Asics Gel Kayano 21 (Green)

Orienteering 25:07 intensity: (14 @1) + (1:54 @2) + (22:16 @3) + (43 @4) 4.03 km (6:14 / km) +124m 5:24 / km
ahr:162 max:177 shoes: Asics Gel Kayano 21 (Green)

Really fun sprint around Sintra - had a couple of mares & could not understand the park at all, but all good learning. V cool to race Hubmann on the last leg!
11 AM

Running 39:19 intensity: (18:00 @1) + (19:22 @2) + (1:57 @3) 4.93 km (7:58 / km) +126m 7:04 / km
ahr:120 max:153 shoes: X Talon 190 (June 15)

Nice run with Rose around the Park of Pena - getting some good views of the Palace which was pretty impressive
5 PM

Running 33:20 [2] 5.72 km (5:50 / km) +99m 5:22 / km
shoes: Asics Gel Kayano 21 (Green)

Making the most of actually having this dedicated training time with a little evening explore around the neighbourhood - feeling pretty good

Monday Feb 1, 2016 #

10 AM

Orienteering 26:06 intensity: (3:37 @1) + (17:52 @2) + (4:37 @3) 5.01 km (5:13 / km) +63m 4:54 / km
ahr:134 max:162 shoes: Asics Gel Kayano 21 (Green)

Some slow sprint training around Cascias - really nice place - legs not functioning.

Orienteering 18:51 intensity: (2:06 @1) + (15:23 @2) + (1:22 @3) 3.17 km (5:57 / km) +4m 5:55 / km
ahr:135 max:155 shoes: Asics Gel Kayano 21 (Green)

5 micro-sprintavals around a little park - lots of fun & still working the brain even at easy pace
2 PM

Running 37:25 [2] 6.73 km (5:34 / km) +154m 4:59 / km
shoes: Asics Gel Kayano 21 (Green)

And a nice jog around a forest. Perfect shorts & t-shirt weather, happy vibes going, legs feeling nicely recovered. Good feelings all round.

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