Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 30 days ending Nov 30, 2015:

activity # timemileskm+m
  Running20 19:07:27 140.24(8:11) 225.7(5:05) 1918
  Orienteering3 3:08:13 17.44(10:47) 28.07(6:42) 190
  Yoga3 3:00:00
  Circuits3 2:30:00
  Spin3 2:15:00
  Swimming2 1:10:00
  Total24 31:10:40 157.68 253.76 2108

«»
2:02
0:00
» now
SuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMo

Sunday Nov 29, 2015 #

Running (xc) 39:37 intensity: (4 @1) + (18 @2) + (8:55 @3) + (29:32 @4) + (48 @5) 8.54 km (4:38 / km) +257m 4:02 / km
ahr:176 max:185 shoes: x talon 212

TVXC @ Bradenham (Handy Cross)
Reliving the British Middle! Was kind of dreading this all week, but it wasn't actually so bad ;-) Two and a half minutes faster than last year again which is a nice feeling. Kept with Ana until about 7km and then had a willpower meltdown and died on the final hill haha.

Running warm up/down 17:38 intensity: (15 @1) + (17:00 @2) + (23 @3) 2.6 km (6:47 / km) +59m 6:06 / km
ahr:137 max:151 shoes: x talon 212

w/u/d with Ana & Jegor

Running 29:20 intensity: (21 @1) + (17:52 @2) + (11:07 @3) 5.47 km (5:21 / km) +103m 4:54 / km
ahr:149 max:171 shoes: Asics Gel Kayano 20 (White)

Nice recovery shuffle

Saturday Nov 28, 2015 #

Note
(rest day)

Getting through my much neglected to do list.

Friday Nov 27, 2015 #

Running 49:18 intensity: (59 @1) + (22:03 @2) + (17:20 @3) + (8:56 @4) 10.46 km (4:43 / km) +27m 4:39 / km
ahr:151 max:182 shoes: Asics Gel Kayano 21 (Green)

w/u, 15min @ LT2, w/d
massive mental battle to get myself to do this. Solo, along a road, in the rain is not really very fun, but glad I did it (even if I had to have an internal shout at myself half way when I started thinking quitting thoughts!)

Thursday Nov 26, 2015 #

Spin 45:00 [2]

Yoga 1:00:00 [1]

Getting a bit stronger? or at least some coordination. Nae flexibility though.

Wednesday Nov 25, 2015 #

Running warm up/down 12:52 intensity: (3:15 @1) + (9:37 @2) 1.49 km (8:38 / km)
ahr:122 max:148 shoes: Asics Gel Kayano 21 (Green)

Running (track) 35:23 intensity: (13 @1) + (1:11 @2) + (29:59 @3) + (4:00 @4) 8.87 km (3:59 / km)
ahr:164 max:180 shoes: Asics Gel Kayano 21 (Green)

(200 fast, 200 steady, 200 fast, 200 steady, 400 fast, 400 steady) x 5
Always tempting to run these short intervals too hard in a group, but tried to rein it in and keep them consistent instead (especially as it was one continuous session without rests).

Running warm up/down 4:45 intensity: (38 @1) + (4:07 @2) 0.87 km (5:27 / km)
ahr:137 max:148 shoes: Asics Gel Kayano 21 (Green)

Tuesday Nov 24, 2015 #

Running 44:19 intensity: (27 @1) + (14:56 @2) + (28:56 @3) 9.63 km (4:36 / km) +27m 4:32 / km
ahr:152 max:171 shoes: Asics Gel Kayano 21 (Green)

25mins @ LT1 - zipping along to keep warm! Pretty wintery sky :-)

Circuits 50:00 [2]

yeeeah mucho fun

Monday Nov 23, 2015 #

Running 41:19 [2] 7.92 km (5:13 / km) +40m 5:05 / km
shoes: Asics Gel Kayano 20 (White)

Recovery run in the woods - nice to get off the roads & see some daylight. Feeling a bit sniffly though so skipped the swim for some extra rest. I think I got a bit run down doing too much extra stuff last week.

Sunday Nov 22, 2015 #

Running warm up/down 7:30 intensity: (1:23 @1) + (5:42 @2) + (25 @3) 1.51 km (4:59 / km) +3m 4:56 / km
ahr:138 max:152 shoes: x talon 212

Running (xc) 35:34 intensity: (7 @1) + (15 @2) + (13:54 @3) + (21:18 @4) 8.69 km (4:06 / km) +73m 3:56 / km
ahr:174 max:184 shoes: x talon 212

TVXC @ Hawley (Sandhurst)
Loved it! Back in business, smashed last years time by two and a half minutes & it felt good! :-)

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)

Saturday Nov 21, 2015 #

Event: Southern Night Champs
 

Running 31:30 intensity: (54 @1) + (18:04 @2) + (12:32 @3) 5.49 km (5:44 / km) +117m 5:11 / km
ahr:146 max:169 shoes: X Talon 212

On the nower

Orienteering 59:28 intensity: (16 @1) + (11:50 @2) + (47:22 @3) 8.23 km (7:14 / km) +140m 6:40 / km
ahr:158 max:174 shoes: X Talon 212

Bants. Reaffirming that a forest woc will never happen! Also had to help someone who had lost their headlamp in the bracken (how?!) Sprint-o is calling :-)

Orienteering warm up/down 20:00 [1] 3.3 km (6:04 / km)

Friday Nov 20, 2015 #

Note
(rest day)

Thursday Nov 19, 2015 #

Spin 45:00 [2]

Keeping the motivation high by avoiding the rain! Feel less tired than last week so I could do the standing sprints without dying

Yoga 1:00:00 [1]

Concentrating hard on balance & strength

Wednesday Nov 18, 2015 #

Running warm up/down 6:46 intensity: (59 @1) + (5:47 @2) 1.39 km (4:52 / km)
ahr:128 max:137 shoes: Asics Gel Kayano 21 (Green)

Running (track) 32:25 intensity: (2:51 @1) + (5:13 @2) + (15:52 @3) + (8:29 @4) 7.71 km (4:12 / km)
ahr:158 max:181 shoes: Asics Gel Kayano 21 (Green)

5 x 5 minutes at threshold
Got stuck in traffic for an hour so had to do these on my own which was not fun! Ran at 3:45 pace (i.e. fastest end of threshold / slowest interval pace) but my HR was way lower than what I'm supposed to be aiming for? Noticed that yesterday too; the target pace and HR's don't match up...

Running warm up/down 6:34 intensity: (2:41 @2) + (3:53 @3) 1.33 km (4:56 / km)
ahr:148 max:156 shoes: Asics Gel Kayano 21 (Green)

Tuesday Nov 17, 2015 #

Running 44:46 intensity: (28 @1) + (11:11 @2) + (33:07 @3) 9.64 km (4:39 / km) +28m 4:35 / km
ahr:154 max:172 shoes: Asics Gel Kayano 21 (Green)

25mins @ LT1 - was almost running on the spot at times it was that windy. Fairly dull round the roads but it works well for this session.

Circuits 50:00 [2]

Feeling the quad burn!! Had a power cut in the middle so was doing shuttle runs in the dark haha.

Monday Nov 16, 2015 #

Swimming 30:00 [1]

Morning recovery swim

Running 41:44 intensity: (51 @1) + (40:53 @2) 7.76 km (5:23 / km)
ahr:132 max:142 shoes: Asics Gel Kayano 21 (Green)

And a really easy recovery run to coax my legs back to life :)

Sunday Nov 15, 2015 #

Running warm up/down 14:20 [1] 2.68 km (5:21 / km)

Running (XC) 38:51 intensity: (6 @1) + (18 @2) + (6:27 @3) + (32:00 @4) 9.2 km (4:13 / km)
ahr:177 max:182 shoes: x talon 212

TVXC @ Eton - muddy fun & 80 seconds faster than last year :-) but not feeling great again... not sure what's wrong. Felt exhausted after like 3km (?) and had no fight to get back to the pack - just wanted to stop which is very unusual. Cheered up by tea and cuddles with the RR doggies :)

Running warm up/down 8:03 [1] 1.38 km (5:49 / km)

Saturday Nov 14, 2015 #

Running 57:30 [3] 10.0 km (5:45 / km) +350m 4:54 / km
shoes: X Talon 212

Brutal10 - this did not feel as enjoyable as usual - trying to hold back so I can race tomorrow & also it was bloody freezing in that lake!! 2nd behind Ana who was not convinced by this British madness ;)

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

Orienteering 50:25 [1] 6.04 km (8:21 / km) +50m 8:01 / km
shoes: x talon 212

Corridor course on Frith Hill with Ruth & Ana. Zero forest skills, but a fun day

Friday Nov 13, 2015 #

Note
(rest day)

Thursday Nov 12, 2015 #

Spin 45:00 [2]

Disco!

Yoga 1:00:00 [1]

Wednesday Nov 11, 2015 #

Running intervals (track) 35:15 [4] 8.62 km (4:05 / km)
shoes: Asics Gel Kayano 21 (Green)

10 x (500m fast + 100m faster [200m])
Probably a bit too fast as pushing on for the top end of my 'interval pace' on just the 500's, but it was just too much fun! :) Surprised myself that I could overtake almost everyone on the 100m sprint even though I was hanging on the 500's.

Running warm up/down (drills) 16:00 [1] 1.7 km (9:25 / km)
shoes: Asics Gel Kayano 21 (Green)

Followed by team curry - yusss such a fun evening :-)

Tuesday Nov 10, 2015 #

Running 40:00 [2] 8.35 km (4:47 / km)
shoes: Asics Gel Kayano 21 (Green)

10 w/u, 25 @ LT1, 5 w/d
First time I've felt good in weeks :-)

Circuits 50:00 [2]

Tough. Quite enjoyed the abs circuit at the end, who am I?!

Monday Nov 9, 2015 #

Swimming 40:00 [1]

Early morning pool recovery fun

Running hills 49:14 intensity: (24:14 @2) + (25:00 @3) 8.68 km (5:40 / km) +300m 4:50 / km
shoes: Asics Gel Kayano 21 (Green)

w/up, 5 x 5min kenyan hills [90sec], w/d
not moving very fast after the weekend but got it done

Sunday Nov 8, 2015 #

10 AM

Running (trail) 1:51:55 [2] 20.86 km (5:22 / km) +404m 4:53 / km
shoes: x talon 212

Cannock Chase with Dave & Chris. So nice. Bit longer than planned though and it was hard to keep my legs going forward at the end - wine gums definitely saved the day!

Saturday Nov 7, 2015 #

Running warm up/down 21:45 [2] 3.67 km (5:56 / km)
shoes: Asics Gel Kayano 21 (Green)

Run to track

Running 25:26 [3] 5.08 km (5:00 / km)
shoes: Asics Gel Kayano 21 (Green)

4 x 1200m @ threshold / lactate turnpoint - just below 4min/km seemed to be about right for me with the blood readings - know to aim around there for threshold runs

Running warm up/down 15:49 [1] 2.68 km (5:54 / km)
shoes: Asics Gel Kayano 21 (Green)

Running 1:45 [5] 0.6 km (2:55 / km)

Flat out chasing Cat! Almost stuck with her... 500m was about my limit ;)

Running 1:47 [5] 0.6 km (2:58 / km)

Wasn't expecting to have to do another rep... actually loved it haha

Running warm up/down 15:27 [2] 2.47 km (6:15 / km)
shoes: Asics Gel Kayano 21 (Green)

Friday Nov 6, 2015 #

Orienteering 58:20 [2] 10.5 km (5:33 / km)
shoes: Asics Gel Kayano 21 (Green)

Map flip / map memory training with Charlotte around Crewe

Note

Lots of good chat around phys results, planning quality base sessions, goals etc. Was much needed. Head feels back in things again after some less than ideal weeks. Good to take an afternoon out to really think it all through. Keen to go as soon as my body is.

Thursday Nov 5, 2015 #

Running warm up/down (treadmill) 24:00 [2] 4.0 km (6:00 / km)

Running (treadmill) 20:00 intensity: (4:00 @2) + (6:00 @3) + (6:00 @4) + (4:00 @5) 4.0 km (5:00 / km)

Physiology testing. Not as bad as feared! Legs gave out before lungs. Keen to repeat when I feel 100% again. No clue of distance.

Running 43:00 [3] 9.0 km (4:47 / km)
shoes: Asics Gel Kayano 21 (Green)

Evening run with Cat & Dave around Crewe

Wednesday Nov 4, 2015 #

Running 45:00 [2] 7.75 km (5:48 / km) +80m 5:31 / km
shoes: Asics Gel Kayano 20 (White)

Mud mud mud :-) but still not good and had to stop a few times... stomach pain, headache, bodes well for physiology testing...!

Tuesday Nov 3, 2015 #

Running 56:00 [2] 11.0 km (5:05 / km) +50m 4:59 / km
shoes: Asics Gel Kayano 21 (Green)

Still painful but not as bad as Saturday.

Monday Nov 2, 2015 #

Note
(rest day)

Not appendicitis thank goodness. doc says "unspecified abdominal pain". bloods are fine ?

Sunday Nov 1, 2015 #

Note
(rest day)

Spent the night in A&E...
Gutted to miss Marlow HM

« Earlier | Later »