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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 30 days ending Nov 30, 2016:

activity # timemileskm+m
  Running19 18:19:29 133.53(8:14) 214.9(5:07) 1223
  Orienteering4 3:40:42 21.68(10:11) 34.89(6:20) 283
  Gym2 2:00:00
  Total25 24:00:11 155.21 249.79 1506
  [1-5]25 23:59:27

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Wednesday Nov 30, 2016 #

6 PM

Running 49:30 [2] 9.46 km (5:14 / km) +5m 5:13 / km
shoes: Asics Gel Kayano 20 (White)

All the doms today; shoulders, abs, hamstrings, the works - decided an easy run was better than going all the way to York & just having to jog round the orienteering. Feeling better towards the end of this thankfully :)

Tuesday Nov 29, 2016 #

8 AM

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

Tuesday session - a few different exercises to get used to
7 PM

Running 1:12:09 intensity: (15:35 @1) + (10:50 @2) + (24:01 @3) + (14:23 @4) + (7:20 @5) 14.16 km (5:06 / km) +115m 4:54 / km
ahr:156 shoes: Mizuno (June 15)

5 x 5min - mental battle to make myself do the full session!

Monday Nov 28, 2016 #

Note
(rest day)

Sunday Nov 27, 2016 #

12 PM

Running 1:31:47 [2] 17.21 km (5:20 / km) +14m 5:19 / km

Sunday potter with a very fun stretch of mid-thigh deep water where the path was both submerged and stuck between two 8ft high barbwire fences! Also some raised walkways through the power station which were fun to run along if not particularly scenic :P

Saturday Nov 26, 2016 #

8 AM

Running 58:00 intensity: (6:56 @1) + (28:32 @2) + (8:20 @3) + (9:09 @4) + (5:03 @5) 12.03 km (4:49 / km) +2m 4:49 / km
ahr:155 max:186 shoes: Asics Gel Kayano 20 (Pink)

Parkrun fun with Charlotte this week :-) Something around 18:30 - happy enough with that for November

Friday Nov 25, 2016 #

5 PM

Running 53:23 intensity: (1:16 @1) + (22:28 @2) + (29:39 @3) 10.7 km (4:59 / km) +101m 4:46 / km
shoes: Asics Gel Kayano 20 (Pink)

Ponte carlo

Thursday Nov 24, 2016 #

8 AM

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

First proper S&C session in years! Had to ask for help with a few things from some actual strong people in the gym, but optimistic I'll get the hang of it :)
7 PM

Running 46:31 [2] 9.33 km (4:59 / km) +5m 4:58 / km
shoes: Asics Gel Kayano 20 (White)

Easy evening run. Saw a badger :-)

Wednesday Nov 23, 2016 #

6 PM

Orienteering 49:35 intensity: (3:40 @1) + (14:14 @2) + (17:56 @3) + (9:42 @4) + (4:03 @5) 9.9 km (5:01 / km) +26m 4:57 / km
ahr:160 max:188 shoes: Mizuno (June 15)

Back to basics sprint training in York. Gotta get that technique nailed down! Good little area & really really enjoyed myself

Tuesday Nov 22, 2016 #

8 AM

Note

Gym induction
7 PM

Running 1:05:59 intensity: (21 @0) + (10:52 @1) + (15:49 @2) + (29:26 @3) + (8:23 @4) + (1:08 @5) 12.38 km (5:20 / km) +74m 5:11 / km
ahr:154 max:184 shoes: Asics Gel Kayano 20 (Pink)

10 x 400m (80/50) - speed work was a bit of a shock to the system!
Good fun though & hit 80sec for them all no probs.

Monday Nov 21, 2016 #

Note
(rest day)

Seriously minging weather & I wimped out & changed rest day haha

Sunday Nov 20, 2016 #

1 PM

Running 48:15 intensity: (8 @0) + (18:29 @1) + (29:38 @2) 9.44 km (5:07 / km) +18m 5:04 / km
ahr:136 max:152 shoes: Asics Gel Kayano 20 (White)

Exploring some new paths

Saturday Nov 19, 2016 #

8 AM

Running 54:07 intensity: (9:36 @1) + (21:24 @2) + (8:03 @3) + (10:34 @4) + (4:30 @5) 11.57 km (4:41 / km) +3m 4:40 / km
ahr:155 max:186

Parkrun fun
5 PM

Orienteering 57:56 intensity: (7:17 @1) + (19:45 @2) + (26:19 @3) + (2:57 @4) + (1:38 @5) 8.69 km (6:40 / km) +100m 6:18 / km
ahr:155

Night-o at Hookstone Woods - absolutely loved it! 1:5000 meant I could actually read it & it was well planned to make the most of the area. 7 stream crossings (which made me panic after falling in the river a few weeks ago!) & masses of mud - joyful :D

Friday Nov 18, 2016 #

7 PM

Running 46:13 [2] 9.38 km (4:56 / km) +5m 4:55 / km
shoes: Asics Gel Kayano 20 (White)

Sleety run, chilly!

Thursday Nov 17, 2016 #

7 PM

Running 39:37 [2] 8.01 km (4:57 / km) +5m 4:56 / km
shoes: Mizuno (June 15)

Tired

Wednesday Nov 16, 2016 #

6 PM

Running 50:07 [2] 9.38 km (5:20 / km) +5m 5:20 / km
shoes: Asics Gel Kayano 20 (Pink)

Easy evening run

Tuesday Nov 15, 2016 #

Note

Feeling mostly OK again
7 PM

Running 1:07:30 intensity: (5 @0) + (7:38 @1) + (10:13 @2) + (31:14 @3) + (13:27 @4) + (4:53 @5) 14.05 km (4:48 / km) +307m 4:20 / km
ahr:161 max:185 shoes: Asics Gel Kayano 20 (Pink)

Hill Reps - so good to do this with a group, really motivating - big time struggle on the last two but that is exactly what I need

Sunday Nov 13, 2016 #

Note

Chinese flu has hit again - feel really weird & spaced out :(
Too much hard running this week probably wasn't a good plan when I still wasn't 100%. Sleep sleep sleep

Saturday Nov 12, 2016 #

8 AM

Running 52:49 intensity: (3:54 @1) + (7:32 @2) + (20:57 @3) + (13:14 @4) + (7:12 @5) 11.4 km (4:38 / km) +2m 4:38 / km
ahr:165 max:189 shoes: Asics Gel Kayano 20 (White)

Goole Parkrun - minging weather but nice to get training done early - super muddy so just taking things at tempoy pace

Friday Nov 11, 2016 #

Note
(rest day)

Planned evening yoga but they were fully booked, whoops, need to be more proactive earlier in the week. Quite tired anyway after the first week of the new job so probably no bad thing when I am currently struggling to move from the sofa.

Thursday Nov 10, 2016 #

7 PM

Running 1:06:29 intensity: (10:37 @1) + (10:40 @2) + (40:12 @3) + (4:23 @4) + (37 @5) 13.94 km (4:46 / km) +30m 4:43 / km
ahr:158 max:185 shoes: Asics Gel Kayano 20 (Pink)

7km tempo "with" the group - actually the slowest person there, but they were very nice & waited for me before warming down! Good fun.

Wednesday Nov 9, 2016 #

6 PM

Orienteering 54:27 intensity: (3:23 @1) + (15:56 @2) + (26:40 @3) + (7:57 @4) + (31 @5) 11.02 km (4:56 / km) +4m 4:56 / km
ahr:159 max:182 shoes: Asics Gel Kayano 20 (Pink)

Urban night-o in York - mostly just steady planning ahead with a couple of controls on the short course a bit faster

Tuesday Nov 8, 2016 #

7 PM

Running 1:08:42 intensity: (8:50 @1) + (7:20 @2) + (24:10 @3) + (9:58 @4) + (18:24 @5) 13.63 km (5:02 / km) +105m 4:51 / km
ahr:164 max:192 shoes: Asics Gel Kayano 20 (Pink)

First session with Leeds City endurance group - I think this is going to be really good :-)
5 x 5mins (90sec) round a loop with a short steep hill in it - threshold pace but HR monitor giving some very odd readings; was not working quite that hard!
C • Where you living? 3

Monday Nov 7, 2016 #

6 PM

Running 47:24 intensity: (4 @0) + (1:28 @1) + (44:25 @2) + (1:27 @3) 9.89 km (4:48 / km) +5m 4:47 / km
ahr:146 max:157 shoes: Asics Gel Kayano 20 (White)

Evening run - windy, rainy, dark, cold - loved it ;-)

Sunday Nov 6, 2016 #

11 AM

Running 1:30:14 intensity: (19:51 @1) + (41:16 @2) + (28:21 @3) + (46 @4) 12.5 km (7:13 / km) +416m 6:11 / km
ahr:146 max:176

Lovely run with Jess, Megan & Hollie - too sleety for a full mountain adventure
6 PM

Running 30:43 intensity: (22 @1) + (30:14 @2) + (7 @3) 6.45 km (4:46 / km) +6m 4:44 / km
ahr:145 max:155

Evening run.

Saturday Nov 5, 2016 #

11 AM

Orienteering 58:44 intensity: (6 @0) + (3:07 @1) + (7:52 @2) + (38:31 @3) + (9:08 @4) 5.28 km (11:07 / km) +153m 9:43 / km
ahr:162 max:180

Lakes GB Camp - Lodore Woods. Full of cold (still!) but nice to finally be out and not feel as completely awful as I have been. HR verrry high.

Friday Nov 4, 2016 #

8 AM

Note

Finally starting to feel human again - not sure what germs I picked up in China but being totally wiped out for a whole week was pretty tough.
Totally gutted to miss the last two races as I was absolutely loving it & doing really well. PWT was the perfect reminder that when I'm enjoying myself I perform well. It was every reason that I love elite orienteering & proof that I have been capable of putting down those races all year I just needed to be in an environment where I was having fun & concentrating on reading the crazy maps rather than trying to perform. 100% motivated to just go orienteering more often & start working for those good racing feelings again :-)

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