Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 30 days ending Apr 30, 2010:

activity	#	time	miles	km	+m
Orienteering	6	6:38:06	20.72	33.35	300
Running	10	6:23:45	33.77	54.35	590
Bike	3	4:45:00
Gym	2	1:20:00
Total	21	19:06:51	54.49	87.7	890
[1-5]	21	18:51:51

2:45

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Friday Apr 30, 2010 #

Running 28:00 [2] 4.65 km (6:01 / km)
shoes: Trainers

Jog after the train journey.

Thursday Apr 29, 2010 #

Running warm up/down 27:20 [2] 3.15 km (8:41 / km) +170m 6:50 / km
shoes: Trainers

Jogged to cse to pick up maps & to start of time trail & once round course beforehand.

Running tempo 17:42 [4] 2.8 km (6:19 / km) +160m 4:55 / km
shoes: Trainers

Terrain time trial - Loop with 6 control points to visit, done twice, around whinny hill. Lots of varied stuff.
Looking at splits - the 2nd loop was a lot slower (almost 50sec) which is quite bad & where I dropped most time.
Think I could have pushed harder & will be good to have a time to aim towards beating next go.

Running warm up/down 15:13 [1] 1.8 km (8:27 / km) +60m 7:15 / km
shoes: Trainers

Jog back to cse

Wednesday Apr 28, 2010 #

Running 30:00 [4] 4.5 km (6:40 / km) +200m 5:27 / km
shoes: Trainers

Ran up to the top of arthurs seat

Tuesday Apr 27, 2010 #

Running warm up/down 30:00 [2] 4.0 km (7:30 / km)
shoes: Trainers

Running intervals 26:00 [5] 4.5 km (5:47 / km)
shoes: Trainers

3 sets of 3x500m with 30sec rests between reps & 3mins between sets.
Tough & very fast.

Monday Apr 26, 2010 #

Running 27:00 [3] 5.5 km (4:55 / km)
shoes: Trainers

Arthurs Seat int rain. Wonderful.

Saturday Apr 24, 2010 #

Note
(rest day)

Travelling back to Uni

Friday Apr 23, 2010 #

Running warm up/down 16:30 [2] 2.1 km (7:51 / km)
shoes: Trainers

Running intervals 10:00 [5]
shoes: Trainers

10 x 20sec hill intervals with active recovery, owch tough!

Thursday Apr 22, 2010 #

Note

19th Birthday :D
Much cake & little exercise!

Wednesday Apr 21, 2010 #

Running 26:00 [4] 5.1 km (5:06 / km)
shoes: Trainers

Running warm up/down 15:00 [1]

Tuesday Apr 20, 2010 #

Gym 40:00 [2]

Another attempt at circuits with no gym

Monday Apr 19, 2010 #

Bike 1:00:00 [1]

Nice recovery cycle round and about

Sunday Apr 18, 2010 #

Event: British Elite Sprint Champs

Orienteering warm up/down 45:00 [2]

w/u & w/d for both races.

Orienteering race 13:12 [5] 2.2 km (6:00 / km) +30m 5:37 / km
shoes: Orange Inov8

Qualifier heat 3 - 4th place.

Enjoyed orienteering again :) Good bit round the houses, fun fun. Felt nice & relaxed, got this preperation thing down now!

Orienteering race 15:22 [5] 2.7 km (5:41 / km) +50m 5:13 / km
shoes: Orange Inov8

Womens A final - 10th place, 2nd junior

Physically tough, very much a runners course. Would have preferred more technical buildings stuff but enjoyable all the same. Great until 20sec mistake at the very end (no. 19), annoying.

Happy with this weekends races. much more to plan, new strategies working. Just see how it goes.

Saturday Apr 17, 2010 #

Event: British Elite & Age Class Middle Distance Championships

Orienteering warm up/down 35:00 [2]

Good jog round the warm up map identifying features & drills. w/d to car

Orienteering race 42:22 [5] 3.9 km (10:52 / km) +220m 8:28 / km
shoes: Yellow Inov8

Cracked middle distance :) 4th
Went out there focused on the navigation & wanting to enjoy it. Really got into it &, apart from a few errors when tired at end which everyone seemed to do, very happy with the result. Got my act together now & performing to ability again.
Loved this tough rocky terrain, really enjoyable run :)

Friday Apr 16, 2010 #

Running 23:00 [4] 4.55 km (5:03 / km)
shoes: Trainers

Run to hough & round 3x, held back on way home didn't want to tire out for w/e. Nice old lady was impressed with how fast i was doing the laps, she well made my day!

Thursday Apr 15, 2010 #

Note

Another walk, went round the hole of horcum. 8miles.

Wednesday Apr 14, 2010 #

Running warm up/down 15:00 [1]

Running 15:00 [4] 3.2 km (4:41 / km)
shoes: Trainers

Got a bit of cold coming on, did short fast run twice round village.

Tuesday Apr 13, 2010 #

Gym 40:00 [2]

Attempted to do circuits with boxes from the garage in my front room, interesting but kind of worked.

Monday Apr 12, 2010 #

Running 47:00 [2] 8.5 km (5:32 / km)
shoes: Trainers

Ran over back fields & round Gateforth Woods. Absolutely no pain in the shins :D so I think I did the right thing with the rest, as frustrating as it was. Tight calves but massaged them & they've eased now. whoopdidoop!!

Running warm up/down 15:00 [0]

Good long stretch on the lawn

Sunday Apr 11, 2010 #

Bike 1:00:00 [1]

Thursday Apr 8, 2010 #

Note
(rest day)

Going on holiday to London for a few days, hopefully a rest will cure my shins so I can start to run again without any problems & risking making them worse.

Wednesday Apr 7, 2010 #

Note

Went on a walk today with papa leake, 8miles.

Tuesday Apr 6, 2010 #

Bike 2:45:00 [1]

30km bike ride out to barlow common & back

Monday Apr 5, 2010 #

Orienteering race 35:00 [4] 5.7 km (6:08 / km)
shoes: Yellow Inov8

Relay! Such fun :) Love 1st leg!! 8th in womens premiere with chloe & rachel.

Sunday Apr 4, 2010 #

Orienteering warm up/down 25:00 [2]

Orienteering race 1:10:00 [5] 10.3 km (6:48 / km)
shoes: Yellow Inov8

So dissappointed in myself. The one important weekend of the year & I have let myself down big time. Needed a lot more compass work today. Was just little sloppy mistakes. On the positive I felt I was running well & aside from the errors I was very happy with my confidence in the terrain & my contour visualisation. I am going to do a lot more work in the sandunes, since I know I can do them from my Gullane result. Determined to get back to that level *& not let this result put me down, i know i am better than it.

Saturday Apr 3, 2010 #

Orienteering warm up/down 30:00 [2]

Orienteering race 40:00 [5] 5.2 km (7:42 / km)
shoes: Yellow Inov8

Gutted doesn't even cover it. Was having an amazing run & made one tiny error (20secs or so) which just threw me, then tried to go too quickly. No. 14 found a control which must have been on the rootstock next to mine, paniced & then dropped a lot of places.
Really really angry at myself. I know i am capable of running a similar speed to everyone else, I just do stupid things like this. It has never been a problem before so I don't know why it has begun now.

Friday Apr 2, 2010 #

Event: JK 2010

Orienteering warm up/down 30:00 [2]

Orienteering race 17:10 [5] 3.35 km (5:07 / km)
shoes: Orange Inov8

JK Sprint - Very happy. 4th Place. 1 mistake, wrong side of building (confused my discriptions). Apart from that 15sec or so problem quite pleased. Ran hard.

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