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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 30 days ending Sep 30, 2015:

activity # timemileskm+m
  Running15 11:06:13 79.01 127.16 852
  Orienteering12 8:03:09 54.34(8:53) 87.46(5:31) 421
  Spin2 1:30:00
  Swimming2 1:30:00
  Circuits1 50:00
  Total32 22:59:22 133.36 214.62 1273

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Wednesday Sep 30, 2015 #

6 PM

Running warm up/down 14:00 [1] 2.0 km (7:00 / km)
shoes: Asics Gel Kayano 21 (Green)

Major upper body doms!

Running (Drills) 10:00 [1]

New shoes feeling springy :)

Running intervals 25:35 intensity: (19:55 @3) + (5:40 @4) 6.9 km (3:42 / km)
shoes: Asics Gel Kayano 21 (Green)

5 x 800m (200m) at target 5km pace
Timed mile - fast but without losing form

Tuesday Sep 29, 2015 #

7 PM

Circuits 50:00 [2]

Oh man my body certainly knows it hasn't done any strength work in a long time

Monday Sep 28, 2015 #

7 AM

Swimming 45:00 [2]

Morning swim
7 PM

Running 43:10 [2] 8.26 km (5:14 / km) +96m 4:56 / km
shoes: x talon 212

Apparently it gets very dark in the woods very quickly...!

Sunday Sep 27, 2015 #

11 AM

Running tempo 39:35 intensity: (25:35 @3) + (10:00 @4) + (4:00 @5) 10.03 km (3:57 / km) +75m 3:48 / km
shoes: Mizuno (June 15)

Mortimer 10km - a lovely route & organised by my running club so lots of support! A nice uphill drag between km 7 and 9, which seemed to never end, meant no PB hunting today (leaving that for Fleet in 4 weeks time). Kicked there anyway to ditch the 3 men I was running with & felt pretty good. Easy win in the women's race & only beaten by 5 men which I'm chuffed with :-) Frustrating to still be 40 seconds off the course record though. Thought it was achievable before I started but no way could I have gone that much faster today.

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

Saturday Sep 26, 2015 #

9 AM

Spin 45:00 [2]

Morning spin class, followed by lots of walking (and cafe stops) in the afternoon.

Friday Sep 25, 2015 #

5 PM

Running 53:51 [2] 10.35 km (5:12 / km) +130m 4:54 / km
shoes: x talon 212

Gorgeous evening run. Having the Chilterns for a back garden is awesome. Really happy :-)

Thursday Sep 24, 2015 #

6 PM

Spin 45:00 [2]

Yuuusss so much fun!!! The new gym has disco lights that rave in time to the music. Love it.

Wednesday Sep 23, 2015 #

6 PM

Running warm up/down 19:11 [1] 3.6 km (5:20 / km)
shoes: Asics Gel Kayano 20 (White)

Running 25:20 [3] 6.92 km (3:40 / km)
shoes: Asics Gel Kayano 20 (White)

4 mile (ish) progression run - about 15 seconds quicker on each mile. Felt strong at the end hitting target 5km pace (albeit only for 1/3 of the distance!).

Running warm up/down (Drills) 10:00 [1]

Some drills with the group

Tuesday Sep 22, 2015 #

7 AM

Swimming 45:00 [2]

Impressed I was actually in the pool for 7:30am - big progress for someone who hates mornings so much!
6 PM

Running 40:00 [2] 7.5 km (5:20 / km) +90m 5:02 / km
shoes: x talon 212

Trail shoes getting their first outing for a while. So much rain I couldn't actually see at one point. Absolute over the shoes mud bath everywhere & it was brilliant!

Monday Sep 21, 2015 #

Note
(rest day)

Ankle is a bit sore & feeling really tired, so taking a precautionary rest day. Will go join the gym tonight so I can start some cross training again this week.

Sunday Sep 20, 2015 #

Event: Senior Home Internationals Relays
 
9 AM

Orienteering race 40:37 [4] 6.19 km (6:33 / km) +163m 5:48 / km
shoes: Oroc

SHI relay. Was so up for this - absolutely love 1st leg relay running! :-) Rapid area which was perfect for me, & so much more confidence and motivation from head to head racing. Such a good feeling to be able to get a gap and be running alone out in front. Absolutely buzzing to do well in something that wasn't urban for once!!
C • sounds great! 2

Saturday Sep 19, 2015 #

Event: Dales Weekend
 
9 AM

Orienteering 1:28:28 [3] 12.21 km (7:15 / km) +258m 6:33 / km
shoes: Oroc

SHI individual. About as far from my orienteering comfort zone as it gets. Really wish I enjoyed these races but I really didn't. Too far for my sprint adapted body! Utter lack of ability to run through the grassy tussocks. Somehow managed to cross a wall & run off of the map. Fab.

Friday Sep 18, 2015 #

Note

Full day at work followed by a 5 hour drive to the Dales

Thursday Sep 17, 2015 #

2 PM

Running 42:00 [2] 8.1 km (5:11 / km) +150m 4:45 / km
shoes: Asics Gel Kayano 20 (White)

Away with work tonight so fitting this one in when I could. Might need to wait for winter before attempting that route again, lots of nettles!

Wednesday Sep 16, 2015 #

6 PM

Running warm up/down (Track) 15:04 [1] 1.75 km (8:37 / km) +1m 8:36 / km

W/U drills

Running intervals (Track) 34:18 [3] 8.85 km (3:53 / km)
shoes: Asics Gel Kayano 20 (White)

Scorpions - [ 500m @ 10km pace + 100m sprint (200m jog) ] x 10
Focusing on running form & staying relaxed on the sprints. Really fun - I like my new track group :-)

Running warm up/down (Track) 7:15 [1] 0.95 km (7:38 / km)

800m easy followed by lots of stretches (in the pouring rain!)

Tuesday Sep 15, 2015 #

6 PM

Running 1:02:00 [2] 11.7 km (5:18 / km) +175m 4:56 / km
shoes: Asics Gel Kayano 20 (White)

Exploring some more woodland paths & having lots of fun!

Sunday Sep 13, 2015 #

8 AM

Running 36:00 [2] 6.1 km (5:54 / km)
shoes: Mizuno (June 15)

Nice morning run around the docks.
5 PM

Running 44:00 [2] 8.4 km (5:14 / km) +90m 4:58 / km
shoes: Mizuno (June 15)

Exploratory run from the new house. Ridiculously nice forest :-)

Saturday Sep 12, 2015 #

Event: London City Race
 
12 PM

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

Orienteering race 51:19 [4] 11.2 km (4:35 / km)
shoes: Mizuno (June 15)

Pushed really hard & it felt horrendously hard work! Some sub-optimum routes & a bit of dithering in places, but luckily I wasn't punished for that today. Really enjoyable as always. Quite happy that's my last hard orienteering session for a while though!!

Course 2 - WE - Splits

Friday Sep 11, 2015 #

Event: City Race Weekend: Night Sprint
 
8 PM

Orienteering warm up/down 20:00 [2] 3.8 km (5:16 / km)
shoes: Mizuno (June 15)

Orienteering 20:19 [3] 3.7 km (5:29 / km)
shoes: Mizuno (June 15)

How to make sprint orienteering even better?? Combine it with night-o!!
Really fun - great that there are still new & tricky areas to be explored :)

Course 2 - Splits

Thursday Sep 10, 2015 #

Note

Packing / unpacking / carrying boxes - hard work after a full day in the office. Ready to drop zzzz

Wednesday Sep 9, 2015 #

Note

Time to move house! So excited for country living :-) [not so much for the actual moving process!]

Tuesday Sep 8, 2015 #

Note

Really good camp. Motivated for a hard winter of getting fitter so I can maybe one day run as fast as Galina! 1 more urban to squeeze in next weekend & then it's back to the forests for a change of scene.
10 AM

Orienteering 3:52 [4] 0.9 km (4:18 / km)
shoes: X Talon 190 (June 15)

Mass start gaffled race

Orienteering 4:11 [4] 1.08 km (3:52 / km)
shoes: X Talon 190 (June 15)

Kept up with the guys for about 3mins..!

Orienteering 5:09 [4] 1.16 km (4:26 / km)
shoes: X Talon 190 (June 15)

Forest sprint

Orienteering warm up/down 11:11 [1] 1.77 km (6:19 / km)
shoes: X Talon 190 (June 15)

Monday Sep 7, 2015 #

10 AM

Orienteering 42:53 [2] 6.57 km (6:32 / km)
shoes: Mizuno (June 15)

The hardest urban corridor ever made.
1 PM

Orienteering 34:14 [3] 6.11 km (5:36 / km)
shoes: Mizuno (June 15)

Pairs map memory with Kirstin - really good training for forcing me to plan ahead & not just run aimlessly
5 PM

Orienteering 13:14 [4] 3.3 km (4:01 / km)
shoes: X Talon 190 (June 15)

Rerunning asom sprint 1 (apart from the maze & the run in) trying to have perfect processes e.g. reading descriptions, consciously planning ahead, cutting corners. Genuinely cannot believe how much faster this was possible. Even taking into account time for emit punching & knowing the course, it is so eye opening to see how much time is lost on every leg just faffing & being indecisive.

Orienteering warm up/down 12:28 [1] 2.34 km (5:20 / km)
shoes: X Talon 190 (June 15)

Sunday Sep 6, 2015 #

11 AM

Orienteering 29:04 [4] 6.6 mi (4:24 / mi)
shoes: Mizuno (June 15)

Antwerp city race. Loved it! Actually had so much fun & quite pleased with most of it aside from a few legs. 5th overall but only 2 seconds from 4th grrr! Nice to be up on an elite podium anyway

Orienteering warm up/down 25:00 [1] 3.5 km (7:09 / km)
shoes: Mizuno (June 15)

5 PM

Running 11:00 [1] 2.0 km (5:30 / km)
shoes: Mizuno (June 15)

Not even worth logging, but anyway we jogged to the zoo & then had a really good stretching/rolling session

Saturday Sep 5, 2015 #

Event: Antwerp Sprint Orienteering Meeting
 

Orienteering warm up/down 30:00 [1] 3.0 km (10:00 / km)

Pouring with rain every single time we went for a jog :P
2 PM

Orienteering 16:45 [4] 3.5 km (4:47 / km)
shoes: X Talon 190 (June 15)

Asom race 1 - such a runners course so was in a bit of a grump anyway as I wasn't massively enjoying life. Then there was a control in a maze but i didn't see it on the map, so was on the way to the next one before I realised it was even there. Nightmare.
5 PM

Orienteering 14:25 [4] 3.5 km (4:07 / km)
shoes: X Talon 190 (June 15)

Asom 2 - so much better :-) back into my comfort zone in the urban stuff & really enjoyed it

Friday Sep 4, 2015 #

Note

Travelling to Belgium

Thursday Sep 3, 2015 #

7 PM

Running 35:52 [2] 7.3 km (4:55 / km) +45m 4:46 / km
shoes: Asics Gel Kayano 20 (Pink)

Wednesday Sep 2, 2015 #

6 PM

Running 33:04 [2] 6.0 km (5:31 / km)
shoes: Asics Gel Kayano 20 (White)

To track & back home
7 PM

Running warm up/down (Track) 24:00 [1] 3.2 km (7:30 / km)
shoes: Asics Gel Kayano 20 (White)

Drills & jogging

Running intervals (Track) 20:58 [4] 4.25 km (4:56 / km)
shoes: Asics Gel Kayano 20 (White)

8 x 400m - not quite flat out, but trying pretty hard. Over 100(!!!) people on the track tonight so it ended up being a bit of a mission.

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