Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 30 days ending Apr 30, 2014:

activity	#	time	miles		km		+m
Running	10	11:01:19	60.07	(11:01)	96.67	(6:50)	1695
Orienteering	6	6:06:24	24.05		38.7		750
S&C	4	2:00:00
Gym	2	1:45:00
Spin	2	1:30:00
Bike	3	1:27:00
Total	21	23:49:43	84.12		135.37		2445
[1-5]	21	23:19:43

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Wednesday Apr 30, 2014 #

Bike 25:00 [1]

Running warm up/down (Drills) 12:00 [1] 1.0 km (12:00 / km)

Running (Track) 34:30 [3] 8.0 km (4:19 / km)

300 (100) 500 (100) 700 (400) x 4
Trapped nerve being a biatch, owwwww.

Tuesday Apr 29, 2014 #

Gym 1:00:00 [1]

Getting back into things

Monday Apr 28, 2014 #

Note

Leg has been hurting the last few days - if it's not enjoying walking then I don't really think running is the sensible option!

Saturday Apr 26, 2014 #

Running 1:12:00 [2] 12.7 km (5:40 / km) +130m 5:24 / km
shoes: Asics Gel Kayano 20 (Pink)

Just a road run round Fairburn and Ledsham - starting to ache now after all of last week. Looking forward to an afternoon of cocktails to chill out!

Friday Apr 25, 2014 #

Running 45:00 [1] 5.0 km (9:00 / km) +300m 6:55 / km

A wee jaunt up skirrid fawr on the way home

Thursday Apr 24, 2014 #

Running 2:50:00 [1] 15.0 km (11:20 / km) +900m 8:43 / km

Trying to learn to love the hills, I'll be able to run up them one day!

Wednesday Apr 23, 2014 #

Running 30:00 [1] 5.5 km (5:27 / km)

Morning jog on the canal

Running 1:30:00 [1] 10.0 km (9:00 / km) +300m 7:50 / km

Waterfalls and woods :)

Tuesday Apr 22, 2014 #

Note
(rest day)

Birthday spa day - amazing

Monday Apr 21, 2014 #

Orienteering race 31:57 [4] 3.7 km (8:38 / km) +120m 7:26 / km
shoes: X Talon 212

JK relays - Women's Trophy Pwll Du.
Managed to keep the lead for SN but didn't manage to put a big enough gap behind us unfortunately. So knackered from the last 3 days I just couldn't go any faster & had one miss. So pleased to be on the podium for the first time since 2007 I think though! Gives us more motivation for next year anyway.

Orienteering warm up/down 15:00 [1]

Sunday Apr 20, 2014 #

Orienteering race 1:23:35 [4] 10.6 km (7:53 / km) +250m 7:03 / km
shoes: X Talon 212

JK Long - Llangynidr.
So hadn't been looking forward to this & the rain/thunder didn't do much to cheer me up pre start. Felt really unsure of myself which I don't know why, just not confident at all. Think I was so panicked about making a mistake that I massively over compensated & was way too hesitant and slow. Apart from 4 I didn't actually do anything wrong I just needed to simplify and needed more strength in the terrain. Totes not my thing so I was very happy to finish in a respectable place!

Orienteering warm up/down 20:00 [1]

Saturday Apr 19, 2014 #

Orienteering race 35:42 [5] 5.5 km (6:29 / km) +105m 5:56 / km
shoes: X Talon 212

JK Middle - Merthyr Common
Was really quite keen to redeem my appalling middle selection race with a good one today. And I loved the area! All seemed to come together, stayed in control & didn't get distracted by others making mistakes. When I'm enjoying a race it tends to go well - very pleased to take 6th and beat some good people.

Orienteering warm up/down 35:00 [1]

Friday Apr 18, 2014 #

Event: JK 2014

Orienteering race 17:32 [5] 2.7 km (6:30 / km) +65m 5:48 / km
shoes: X Talon 212

JK sprint.
Not especially happy, a couple of poor legs where my head went into a bit of a panic, and quite a lot of "runners" legs where it wasn't technical enough for me to gain any time. Should be happy with 9th but I'm sure I'm capable of better.

Orienteering warm up/down 30:00 [1]

Tuesday Apr 15, 2014 #

Running 56:00 [3] 11.0 km (5:05 / km)

happy happy sunny run along the thames

Monday Apr 14, 2014 #

Spin 45:00 [2]

So pleased my knee seems to be behaving itself again.

C • knee 4

S&C 20:00 [0]

Just going easy on the running until the JK.

Sunday Apr 13, 2014 #

Running 43:00 [3] 9.0 km (4:47 / km)
shoes: Asics Gel Kayano 20 (Pink)

So keen after watching the London marathon, decided to just go for it and see what happened. amazing sunny day too :)

Saturday Apr 12, 2014 #

Running 20:00 [1] 3.0 km (6:40 / km)
shoes: Asics Gel Kayano 20 (Pink)

Tentative jog. Some slight discomfort but no pain. Iced knee after & it doesn't seem any worse for it. Progress :)

Friday Apr 11, 2014 #

Note

Not yet confident to run but making improvements everyday. Can walk pretty much pain free now whoop whoop. :)
Clearly I need to take a little more care with my stretching in the future.

Thursday Apr 10, 2014 #

Note

Knee massively improving :-)

Just conscious that I want to be running at the JK more than I want to be running right now, so (as massively boring/frustrating as it is) I'm taking a couple of days until I'm 100% confident that it's back to normal & all the inflammation has gone.

Tuesday Apr 8, 2014 #

Gym 45:00 [1]

Being sensible and monitoring knee. Not risking running when there is some swelling going on. Think (hope) it's just tight quads/itb causing it as foam rolling anywhere on that leg was waaay more sore than normal. Not too concerned just yet.

C • :) 2

Monday Apr 7, 2014 #

Running 36:00 [2] 7.2 km (5:00 / km) +65m 4:47 / km
shoes: Asics Gel Kayano 20 (Pink)

Morning jaunt round Caversham - trying to run with good form & wake myself up.

S&C 30:00 [1]

Knee is aching quite a lot today. Hoping I just slept twisted because I've not done anything to hurt it as far as I'm aware. All a bit bizarre, and I'm sure it's nothing - just being cautious.

Saturday Apr 5, 2014 #

Event: YHOA Sprint Championships/ShaFF event

Orienteering race 16:43 [4] 2.95 km (5:40 / km) +110m 4:47 / km
shoes: X Talon 212

Qualifier - didn't have the best times through the housing bit, needed a lot more aggression and to pay more attention to the descriptions. Seem to have just been really fast in the scratty wood part, especially the long leg which I'm massively chuffed about.

Orienteering race 16:00 [4] 2.6 km (6:09 / km) +100m 5:10 / km
shoes: X Talon 212

Final - cool area, massively enjoyed a forest sprint. Felt confident and in control in this terrain. Two mistakes at 7 and 14 - should have gone right both times - but the rest pretty good. Happy (and a bit shocked) to win :)

Orienteering warm up/down 30:00 [1] 4.0 km (7:30 / km)
shoes: X Talon 212

Lots of jogging around trying to keep warm

Friday Apr 4, 2014 #

Spin 45:00 [2]

Think the gym needs to invest in some air con.

Thursday Apr 3, 2014 #

Orienteering 23:55 [3] 4.65 km (5:09 / km)

3 x 1.5km sprintervals round whiteknights.
Realised I need to spend more time with a map.
Did several short twisty controls, followed by a long leg - the idea being to have planned a good route by the time I got there.

Orienteering warm up/down 11:00 [2] 2.0 km (5:30 / km)

Little warm up with a map

Bike 32:00 [1]

In a t-shirt in the daylight at 7pm - amaaazing!

Wednesday Apr 2, 2014 #

Bike warm up/down 30:00 [1]

Feeling miles better - what a strange & really sudden cold!
Also so happy to not be working late & finally make it back to Wednesday track :-)

Running warm up/down 25:57 [1] 3.5 km (7:25 / km)

Team Simon drills before the session, & easy chatty jogging afterwards

Running intervals (Track) 26:52 [3] 5.77 km (4:39 / km)

6 x 500m @ target 5km pace - paced by Martin to see what 4min/km should feel like. 250m jogs b/w.

Followed by a bit of a team thing, where only one of you is sprinting at a time & the others are jogging until they catch up. Rubbish explanation but it was very funny.

S&C 10:00 [0]

Tuesday Apr 1, 2014 #

S&C 1:00:00 [1]

Strength, core, physio exercises, theraband work etc. Starting to feel much better :)

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