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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 30 days ending Apr 30, 2016:

activity # timemileskm+m
  Running15 12:19:14 92.17(8:01) 148.33(4:59) 764
  Orienteering12 9:24:26 58.03(9:44) 93.39(6:03) 982
  Circuits4 3:50:00
  Swimming2 1:20:00
  Total29 26:53:40 150.2 241.72 1746
  [1-5]29 26:51:57

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Saturday Apr 30, 2016 #

Orienteering 26:31 intensity: (5:02 @1) + (11:22 @2) + (10:07 @3) 4.64 km (5:43 / km) +4m 5:42 / km
ahr:138 max:168 shoes: X Talon 190 (June 15)

Gadow Maly Wschod - sprint course with some faster sections & some drills - feeling quite good & excited to go racing tomorrow :-)

Friday Apr 29, 2016 #

Orienteering 31:10 intensity: (2:43 @1) + (13:00 @2) + (14:07 @3) + (1:20 @4) 6.8 km (4:35 / km) +4m 4:34 / km
ahr:148 max:176 shoes: Mizuno (June 15)

Ran to the Politechnika with Charlotte & did the Polish test race at tempo

Orienteering warm up/down 15:15 intensity: (1:47 @1) + (13:28 @2) 3.01 km (5:04 / km) +4m 5:02 / km
ahr:132 max:143 shoes: Mizuno (June 15)

Thursday Apr 28, 2016 #

Running 44:28 intensity: (2:26 @1) + (40:42 @2) + (1:20 @3) 8.71 km (5:06 / km) +14m 5:04 / km
ahr:136 max:158 shoes: Mizuno (June 15)

Exploring the neighbourhood with Dave after flying to Wroclaw this morning. Really need to catch up on some sleep before these races!

Wednesday Apr 27, 2016 #

Note
(rest day)

Unintentional after a super stress - started the day finding out that my job was being made redundant & ended the day with a better paid job, haha :-) then got to track to find one of the floodlights had fallen over & decided I'd had enough; probably no bad thing!

Tuesday Apr 26, 2016 #

Running 41:24 [2] 8.14 km (5:05 / km) +96m 4:48 / km
shoes: x talon 212

Another lovely woodland evening run

Monday Apr 25, 2016 #

Orienteering 1:03:19 intensity: (7:23 @1) + (36:07 @2) + (19:32 @3) + (17 @4) 11.56 km (5:29 / km) +118m 5:13 / km
ahr:139 max:175 shoes: Mizuno (June 15)

Sprintervals with Ruth - back in the old woc2015 training haunts :-)

Sunday Apr 24, 2016 #

Running 1:09:51 intensity: (32 @1) + (35:16 @2) + (34:03 @3) 13.95 km (5:00 / km) +145m 4:46 / km
ahr:148 max:170 shoes: x talon 212

Lovely run in the bluebells

Saturday Apr 23, 2016 #

Event: 3 days of orientering - Sprint Relay Championships
 

Orienteering warm up/down 21:47 intensity: (39 @1) + (18:23 @2) + (2:45 @3) 3.67 km (5:56 / km)
ahr:135 max:154 shoes: Mizuno (June 15)

Orienteering 16:17 intensity: (15 @2) + (4:44 @3) + (8:09 @4) + (3:09 @5) 3.76 km (4:20 / km) +19m 4:13 / km
ahr:176 max:189 shoes: Mizuno (June 15)

MSR - soooo much better than yesterday :) Only 1min behind Emma today rather than 2 which seems like a good improvement.
Went out in the lead on 4th leg which is pretty stressful when you keep seeing a big pack of girls just behind & know Emma & Maja are hunting you down hah! Pushed really hard over the last bit to get away & actually felt much better than yesterday.
Sadly our 3rd leg ran the wrong course but still a great experience.

Orienteering warm up/down 5:13 intensity: (10 @1) + (5:03 @2) 0.66 km (7:57 / km) +1m 7:54 / km
ahr:132 max:136 shoes: Mizuno (June 15)

Friday Apr 22, 2016 #

Event: 3 days of orientering - Danish sprint Championships
 

Orienteering warm up/down 13:18 [1] 2.66 km (5:00 / km) +2m 4:59 / km
shoes: Mizuno (June 15)

Beautiful sunny day (for sitting in quarantine!) :-)

Orienteering race 17:36 [4] 4.0 km (4:24 / km) +40m 4:11 / km
shoes: Mizuno (June 15)

DM Sprint (Haderslev)
Really glad we came out to do this - took some terrible route choices, ran into a dead end & got absolutely schooled by the Danes. Didn't at all give the European style of planning enough respect, so it was very good practice ahead of next week. Can easily find 45sec of mistakes. Big lessons learnt which is what today was all about! :)

Orienteering warm up/down 10:55 [1] 1.78 km (6:08 / km) +2m 6:06 / km
shoes: Mizuno (June 15)

w/d around the park with Kirstin & Chris

Thursday Apr 21, 2016 #

Orienteering 34:37 intensity: (20:00 @2) + (14:37 @3) 6.55 km (5:17 / km) +72m 5:01 / km
shoes: Mizuno (June 15)

Denmark :-)
Sprint in Kolding - really enjoyed this

Wednesday Apr 20, 2016 #

Running 45:01 intensity: (5:21 @1) + (16:59 @2) + (21:49 @3) + (52 @4) 9.34 km (4:49 / km) +1m 4:49 / km
ahr:143 max:177 shoes: Asics Gel Kayano 21 (Green)

At the track but not feeling fab.

Tuesday Apr 19, 2016 #

Swimming 40:00 [1]

Monday Apr 18, 2016 #

Note
(rest day)

Sunday Apr 17, 2016 #

9 AM

Orienteering 49:03 intensity: (8:42 @1) + (35:06 @2) + (5:15 @3) 6.89 km (7:07 / km) +88m 6:42 / km
ahr:133 max:158 shoes: Mizuno (June 15)

Scarbados control pick - glorious day :-)

Orienteering 2:52 intensity: (2:01 @1) + (51 @2) 0.45 km (6:22 / km)
ahr:115 max:136 shoes: Mizuno (June 15)

10 AM

Orienteering 46:30 intensity: (6:03 @1) + (28:16 @2) + (12:11 @3) 6.35 km (7:20 / km) +203m 6:19 / km
ahr:137 max:163 shoes: X Talon 212

Sprintervals - tired! The first ones were scuppered by some sidecar racing & then the last ones were really fun but I had to cut out some of the hillier sections as the slopes were getting a bit ridiculous.. Good to practice park sprinting anyway, need loads better map contact

Saturday Apr 16, 2016 #

Event: Northern Champs Weekend
 
1 PM

Orienteering warm up/down 3:48 intensity: (8 @1) + (3:40 @2) 0.73 km (5:12 / km) +2m 5:08 / km
ahr:129 max:133 shoes: X Talon 190 (June 15)

Orienteering 17:21 intensity: (2:01 @2) + (10:43 @3) + (4:37 @4) 3.26 km (5:20 / km) +78m 4:46 / km
ahr:165 max:181 shoes: X Talon 190 (June 15)

Took about 50m of this course before I flew off a step & decided to jack it in. A combo of minging weather, inappropriate shoes, and not wanting to crock myself just as racing is about to start. Ran where I could and just pottered about like a punter on the slopes!

Orienteering warm up/down 38:34 intensity: (10:12 @1) + (28:06 @2) + (16 @3) 4.22 km (9:09 / km) +63m 8:30 / km
ahr:128 max:152 shoes: Mizuno (June 15)

Pairs course with Rose.
5 PM

Orienteering 29:43 intensity: (18 @0) + (1:06 @1) + (25:05 @2) + (3:14 @3) 4.09 km (7:16 / km) +39m 6:56 / km
ahr:139 max:162 shoes: Mizuno (June 15)

Robin Hoods Bay - this area would be so cool if it was triple the size! Lots of fun trying to memorise all the alleyways.

Friday Apr 15, 2016 #

Running 42:11 [2] 7.56 km (5:35 / km) +19m 5:31 / km
shoes: X Talon 212

Ridic muddy Bishop Woods

Thursday Apr 14, 2016 #

Circuits 50:00 [1]

Body Pump

Running 37:30 intensity: (34 @1) + (30:03 @2) + (6:53 @3) 7.55 km (4:58 / km) +98m 4:40 / km
ahr:142 max:162 shoes: X Talon 190 (June 15)

Wednesday Apr 13, 2016 #

Running 35:11 intensity: (59 @1) + (19:45 @2) + (14:27 @3) 7.24 km (4:52 / km) +14m 4:49 / km
ahr:147 max:172 shoes: Mizuno (June 15)

A night run by the time I eventually made it to Yorkshire! 8 x 1min efforts

Tuesday Apr 12, 2016 #

Running 53:17 intensity: (1:03 @1) + (47:33 @2) + (4:41 @3) 11.11 km (4:48 / km) +12m 4:46 / km
ahr:142 max:162 shoes: Asics Gel Kayano 20 (White)

Gorgeous evening :-)

Monday Apr 11, 2016 #

Note
(rest day)

Sunday Apr 10, 2016 #

Event: Kingston Urban Race
 

Orienteering 55:11 intensity: (4:50 @1) + (21:17 @2) + (9:27 @3) + (18:16 @4) + (1:21 @5) 11.25 km (4:54 / km) +18m 4:52 / km
ahr:156 max:184 shoes: Mizuno (June 15)

Kingston Urban Race (+w/u & w/d)
Set off waaaay too fast - too excited & forgot that urban doesn't always mean sprint!
Started abso dying on the way to 16 (funnily enough about 16mins in!) & then did a massive parallel error up the wrong bit of river :-(
Glad it was only a short urban :)

Circuits 1:00:00 [1]

omg quad burn

Saturday Apr 9, 2016 #

Swimming 40:00 [1]

Easier day today

Friday Apr 8, 2016 #

Running warm up/down 15:02 intensity: (8 @0) + (2:27 @1) + (12:27 @2) 2.47 km (6:05 / km) +12m 5:57 / km
ahr:128 max:146 shoes: Asics Gel Kayano 21 (Green)

Running (Track) 30:26 intensity: (12 @1) + (6:04 @2) + (21:30 @3) + (2:40 @4) 7.11 km (4:17 / km)
ahr:160 max:181 shoes: Asics Gel Kayano 21 (Green)

Mile breakdown (1600, 800, 2x400, 4x200, 8x100 turnabouts)
The 100's absolutely kill me! Had to have a sit down at the end :-)

Running warm up/down 14:22 intensity: (58 @1) + (13:24 @2) 2.6 km (5:32 / km)
ahr:134 max:145 shoes: Asics Gel Kayano 21 (Green)

Shufflin

Thursday Apr 7, 2016 #

Orienteering 1:05:26 intensity: (1:14 @0) + (19:47 @1) + (41:26 @2) + (2:59 @3) 7.08 km (9:15 / km) +225m 7:59 / km
ahr:126 max:160

Figured I should probably go in a forest a bit more.

Circuits 1:00:00 [1]

Wednesday Apr 6, 2016 #

Running warm up/down 23:55 intensity: (3 @0) + (4:23 @1) + (19:19 @2) + (10 @3) 3.66 km (6:33 / km) +13m 6:26 / km
ahr:128 max:153 shoes: Asics Gel Kayano 21 (Green)

w/u & drills

Running 27:17 intensity: (3:34 @1) + (4:56 @2) + (13:26 @3) + (5:21 @4) 5.64 km (4:50 / km)
ahr:155 max:180 shoes: Asics Gel Kayano 21 (Green)

The same session I jacked in a couple of weeks ago - still couldn't hit the times (although running out in lane 3 to overtake the masses could have something to do with that!) but I finally got it done at least :)
Got mega quad burn on the last one (and a sloooow time haha)

Running warm up/down 15:42 intensity: (49 @1) + (14:53 @2) 3.01 km (5:13 / km)
ahr:141 max:149 shoes: Asics Gel Kayano 21 (Green)

Tuesday Apr 5, 2016 #

Running 43:47 intensity: (2:20 @1) + (15:21 @2) + (26:06 @3) 9.81 km (4:28 / km) +2m 4:28 / km
ahr:147 max:160 shoes: Asics Gel Kayano 21 (Green)

More post work canal running but with some efforts thrown in

Monday Apr 4, 2016 #

Running 42:00 [2] 8.95 km (4:42 / km)

Post work... along the canal!! About 1 million times better than running down the A4 in pursuit of street lights like I've been stuck doing all winter. Super happy :-) Stopped for a nice stretch in the sunshine

Sunday Apr 3, 2016 #

Running 38:00 [2] 6.97 km (5:27 / km) +113m 5:03 / km
shoes: Asics Gel Kayano 20 (White)

Could hear commentary so went for a jog to see what was going on - horse jumping! Too posh round here

Circuits 1:00:00 [1]

Loved it!

Saturday Apr 2, 2016 #

Running 1:06:35 intensity: (1:00:00 @2) + (6:35 @3) 13.32 km (5:00 / km) +175m 4:41 / km
shoes: X Talon 212

Gorge run in the sunshine :-) happy happy vibes

Friday Apr 1, 2016 #

Running 53:15 intensity: (36:20 @2) + (8:30 @3) + (8:25 @4) 11.19 km (4:45 / km) +50m 4:39 / km

w/u, 2 tempo loops (8:30, 8:25) of the forest track (4min rest b/w), w/d

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