Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 30 days ending Apr 30, 2015:

activity	#	time	miles		km		+m
Orienteering	14	12:47:31	70.8	(10:50)	113.94	(6:44)	1605
Running	11	9:38:59	71.04	(8:09)	114.33	(5:04)	690
S&C	5	4:30:00
Spin	3	2:45:00
Circuits	1	30:00
Total	33	30:11:30	141.84		228.27		2295
[1-5]	32	28:41:30

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Thursday Apr 30, 2015 #

8 AM

Circuits 30:00 [2]

7 PM

Spin 1:00:00 [3]

Hardest spin class I've ever done! Worked really hard & loved it. Tweaked ankle a bit falling off a curb last night so need to be careful.

Wednesday Apr 29, 2015 #

6 PM

Orienteering 31:00 [4] 7.0 km (4:26 / km)
shoes: Asics Gel Kayano 20 (White)

2 urban courses - one technical-ish and one a bit more route choicey. Must have looked like a punter as got asked if I'd ever orienteered before when I turned up :)

C • Bko? 2

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Asics Gel Kayano 20 (White)

Re jogging some of the different routes afterwards + 5 x 150m sprints

Monday Apr 27, 2015 #

5 PM

Running 1:03:00 [3] 11.8 km (5:20 / km)
shoes: Asics Gel Kayano 20 (White)

Ran home from work :) so many cyclists out on the tow path! Just steady but feel absolutely fine after the weekend.

Sunday Apr 26, 2015 #

10 AM

Orienteering 40:33 [2] 6.2 km (6:32 / km)
shoes: Asics Gel Kayano 20 (White)

Urban line course which was actually way harder than expected - really had to be disciplined in thumbing the map. Am so used to simplifying in a sprint race that taking in that much detail on the move was hard.

1 PM

Orienteering warm up/down 10:00 [1] 1.2 km (8:20 / km)
shoes: Asics Gel Kayano 20 (White)

Orienteering race 9:30 [5] 2.1 km (4:31 / km)
shoes: Asics Gel Kayano 20 (White)

Race simulation round deepcut barracks - most of it was really good, didn't get caught out by anything uncrossable etc. but totally had the blinkers on to 7 & just ran for the hedge not reading anything else on the map & blew loads of time. A good learning session though - great to do that now & take something big away from it - no more over simplifying ;-)

3 PM

Orienteering warm up/down 23:00 [1] 4.0 km (5:45 / km)
shoes: Asics Gel Kayano 20 (White)

Orienteering race 12:06 [5] 2.85 km (4:15 / km)
shoes: Asics Gel Kayano 20 (White)

Mixed sprint relay at Sandhurst - brilliant fun :) pleased with how this went! Did my own thing, kept in control of where I was & found myself keeping up with the faster girls from my navigation. Learning how to cope with pressure too!

Really enjoyed the whole weekend - learnt so much on how I can improve my technique, motivated to get myself faster for this time next year, & mostly just really enjoyed being back having fun with squad training.

Saturday Apr 25, 2015 #

10 AM

Orienteering 49:20 [2] 8.44 km (5:51 / km)
shoes: Asics Gel Kayano 20 (White)

Southern Sprint Camp!!
Practising control flow & knowing exactly which way to leave the control this morning. Disorientating courses were fun :) Also a good pairs map memory course with Kirstin - could remember the route okay but tough to remember the exact location of the kite!

1 PM

Orienteering warm up/down 20:00 [1] 3.5 km (5:43 / km)
shoes: Asics Gel Kayano 20 (White)

Orienteering 8:35 [5] 1.96 km (4:23 / km)
shoes: Asics Gel Kayano 20 (White)

Mixed sprint relay, leg one mass start - so much fun! Ridiculously fast. On my absolute speed / navigation limit :)

Orienteering 7:45 [5] 1.85 km (4:11 / km)
shoes: Asics Gel Kayano 20 (White)

Last leg of mixed sprint relay - felt much more in control leading the pack than when Charlotte came past & I felt pressured to run beyond my sprint comfort zone! Great to learn where that line is.

3 PM

Running 21:29 [2] 3.76 km (5:43 / km)
shoes: Asics Gel Kayano 20 (White)

Knew the area quite well & absolutely dead so just trotted round as a warm down

Friday Apr 24, 2015 #

8 AM

Running 29:45 [2] 6.1 km (4:53 / km)
shoes: Asics Gel Kayano 20 (Pink)

Nice tootle round - looking forward to a good weekend of sprint training :)

12 PM

S&C (pilates) 1:00:00 [1]

1hr pilates class (plus some weights). This definitely keeps me in one piece. Hate the hamstring stretches though - literally can't even move enough to get into the start position haha.

Thursday Apr 23, 2015 #

6 PM

Orienteering 1:19:37 [2] 12.54 km (6:21 / km) +135m 6:01 / km
shoes: x talon 212

In the chilterns with Ruth & Nastia - great to do something different. Head back in it ready for some proper training again :)

Wednesday Apr 22, 2015 #

S&C 30:00 [1]

Allowed to be lazy on birthdays right?!! Just some weights & core bits before bed

Tuesday Apr 21, 2015 #

6 PM

Running 1:01:00 [2] 12.2 km (5:00 / km) +130m 4:45 / km
shoes: Asics Gel Kayano 20 (Pink)

Favourite loop around the golf course & woods of Mapledurham. Sun was shining, bluebells are out, happy happy and feeling peachy again :)

Monday Apr 20, 2015 #

Note
(rest day)

Super not with it today - feeling run down & tired. Had planned an easy jog but there's no point (recipe for injury) when my body clearly wanted to rest!

Sunday Apr 19, 2015 #

Orienteering race 44:00 [4] 7.3 km (6:02 / km) +175m 5:23 / km
shoes: Oroc

British Relays - 1st leg for team SN! Massively enjoyed the whole thing - not done first leg in ages & it is just so much fun. Huge adrenaline rush. Was out in the lead at 5 and panicking that there was nobody else around (stupid, should have just run harder!). Bex took a better line to 6 so we ended up having a good race round the bottom section but we fluffed number 11 which allowed Jess & Carrie to catch back up. The course was ungaffeld from then onwards so we just tanked it round in a pack - hanging on for dear life at the end(!) Sarah & Ruth had great runs for us to pull away from the other 3 teams and take the win. So happy :) winning with friends is so much better & made all our winter training seem worth it

Orienteering warm up/down 15:00 [2] 2.3 km (6:31 / km)

Saturday Apr 18, 2015 #

Event: British Orienteering Championships 2015

Orienteering race 1:34:09 [4] 12.8 km (7:21 / km) +380m 6:24 / km
shoes: Oroc

British Champs - so much fun! :-) #LoveSouthernForests
Good bits - Didn't feel any pressure & genuinely had so much fun. Started well - not too fast just trying to stay in control & last the distance. Didn't get tempted to run faster because my navigation couldn't keep up as it was. Got 14 and 15 perfectly and they were hard :) & ran the long legs straight which is something I've been trying to work on!
Bad bits - Couldn't make sense of the map at 3 (still can't!) & dropped a minute (so did a lot of people). An unmapped track right before 6 totally confused me - I thought I'd gone past the control & turned back around even though the vegetation change was quite obvious. Another unmapped track at 7 led me to the platform and veg boundary SW (and above) of the correct one - much annoyance at the extra climb! Too low down and faffing at 8. Let some old men distract me at 17 and 18 rather than doing my own thing. Got SO tired going to 19 and binned over 2 minutes in the open - nothing fitted & had genuinely no idea what I was doing. Hesitated on the last loop - not sure why I lost all confidence in myself.
Top 6 was my (what i thought ambitious) aim, so very happy (although can't help but be frustrated that the podium was probably achievable without my blip at 19). Loads better than the lakes anyway haha :-) keen for tomorrow now!!

Orienteering warm up/down 30:00 [2] 3.5 km (8:34 / km)
shoes: Oroc

A long warm up course + extra

Thursday Apr 16, 2015 #

7 PM

Spin 1:00:00 [2]

Legs felt heavy today so recovery spinning it was - high cadence / low resistance. Glad I went. Must have done some good as feeling normal again.

Wednesday Apr 15, 2015 #

12 PM

S&C (yoga) 1:00:00 [0]

Not convinced it counts as "logable" training but it was good all the same. Have a weirdly tight right shoulder!

6 PM

Running warm up/down 18:00 [2] 3.2 km (5:37 / km)
shoes: Asics Gel Kayano 20 (White)

20° tonight - this is what I moved South for! :)

Running (Drills) 13:38 [1] 1.83 km (7:27 / km)
shoes: Asics Gel Kayano 20 (White)

Running tempo 55:13 [3] 12.44 km (4:26 / km)
shoes: Asics Gel Kayano 20 (White)

Threshold intervals with pip & erica. 10 x 800m (1 lap jogging recovery). The first 7 were fine but our legs were tiring fast on the last ones! Good for speed endurance I hope. enjoyed it :)

Tuesday Apr 14, 2015 #

6 PM

Running 36:00 [2] 7.35 km (4:54 / km) +110m 4:33 / km
shoes: Asics Gel Kayano 20 (White)

Chasing rabbits across the fields :)

Running hills 18:30 [5] 3.85 km (4:48 / km) +210m 3:47 / km
shoes: Asics Gel Kayano 20 (White)

Found a steep ride for hill reps! Did 6 of them with jog down recovery. Legs were burning by number 3! Mental game. Had to lie down in the forest at the end. Good :)

Running 35:00 [2] 6.6 km (5:18 / km) +40m 5:09 / km
shoes: Asics Gel Kayano 20 (White)

Shuffling back home enjoying the evening

Monday Apr 13, 2015 #

8 AM

S&C 30:00 [1]

mini circuits session

6 PM

Spin 45:00 [3]

Pretty much bikram sprin - trying hard, sweating hard, genuinely thought i might fall off the bike at the end! These classes are so good at keeping my shins/calves happy too :-)

Sunday Apr 12, 2015 #

Running 1:04:00 [2] 13.1 km (4:53 / km)
shoes: Asics Gel Kayano 20 (White)

Up and around Reading University

Saturday Apr 11, 2015 #

S&C 30:00 [0]

A morning in the gym getting a few niggles stretched out & some physio bits done

S&C (pilates) 1:00:00 [1]

Felt really good after this! Was much needed

Friday Apr 10, 2015 #

5 PM

Running 58:24 [3] 13.3 km (4:23 / km)
shoes: Asics Gel Kayano 20 (White)

Enjoying the last of the sunshine - 3km tempo & 3 x 700m sprints thrown in there

Thursday Apr 9, 2015 #

10 AM

Running 45:00 [3] 8.3 km (5:25 / km) +200m 4:50 / km
shoes: Asics Gel Kayano 20 (White)

Morning run on the fells :-)

Wednesday Apr 8, 2015 #

5 PM

Orienteering 45:00 [2] 4.8 km (9:22 / km) +150m 8:06 / km
shoes: Oroc

Training at Great Tower. Good course but still two awful controls even at training pace, whoops! Enjoyed being out with nae pressure.

Tuesday Apr 7, 2015 #

Note
(rest day)

Monday Apr 6, 2015 #

11 AM

Orienteering race 24:00 [4] 3.4 km (7:04 / km) +150m 5:47 / km
shoes: Oroc

JK relay - really liked this area, made so much more sense than the last two days! Fastest Brit on second leg & was by myself the whole time rather than in the pack so that was a good way to end the weekend :)

Orienteering warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Oroc

Sunday Apr 5, 2015 #

1 PM

Orienteering race 1:32:58 [4] 10.2 km (9:07 / km) +425m 7:33 / km
shoes: Oroc

JK long - really enjoyed this! Made a good 6 minutes of mistakes & much fannying around, but aside from that I did also have some good sections where I was actually having fun (which is unheard of in the Lakes for me!). Cannae read 1:15000 at all though - everything's so small! Amazed at how fast the top girls can orienteer in that terrain. Will be happier when i get back in my comfort zone :)

Orienteering warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: Oroc

Saturday Apr 4, 2015 #

11 AM

Orienteering race 48:00 [4] 4.8 km (10:00 / km) +170m 8:30 / km

JK middle - maybe i'll just stick with sprinting ;-)
No, I've just never been confident in the Lakes & I spent way too much time hesitating & doubting myself & no time at all with any control flow or high speed running. Had low expectations for the forest races anyway. I'm sure I'm not this useless usually!!

Orienteering warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: Oroc

Friday Apr 3, 2015 #

Event: Jan Kjellstrom International Festival of Orienteering 2015

3 PM

Orienteering race 17:58 [4] 3.7 km (4:51 / km) +20m 4:44 / km
shoes: Asics Gel Kayano 20 (White)

JK sprint - loved it!! Thought it was a brilliant course, loads of route choice & tricky bits :) v happy with 5th brit today behind cat, hollie, ruth & charlotte - especially considering I didn't even make the A final at the British sprints back in September(!) Lots of places I lost time & struggled to plan ahead, but that's not for worrying about right now. Just good to be heading back in the right direction in my favourite discipline :-)

Orienteering warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: Asics Gel Kayano 20 (White)

Thursday Apr 2, 2015 #

2 PM

Running 30:00 [2] 5.5 km (5:27 / km)
shoes: Asics Gel Kayano 20 (White)

Jog in Farnborough after meeting before the long drive North! JK time!!!! :)

Wednesday Apr 1, 2015 #

Note
(rest day)

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