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

Training Log Archive: Leakie

In the 30 days ending Jun 30, 2017:

activity # timemileskm+m
  Running17 15:28:49 111.87(8:18) 180.04(5:10) 1438
  Orienteering11 7:17:18 52.85(8:16) 85.06(5:08) 553
  Total28 22:46:07 164.73(8:18) 265.1(5:09) 1991

«»
1:22
0:00
» now
ThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFr

Friday Jun 30, 2017 #

Event: WOC 2017
 
1 PM

Orienteering warm up/down 19:15 [2] 3.83 km (5:02 / km) +4m 5:00 / km

Orienteering warm up/down 13:13 [1] 2.07 km (6:22 / km) +3m 6:20 / km

Orienteering race 13:00 [3] 3.0 km (4:20 / km) +45m 4:02 / km

Thursday Jun 29, 2017 #

11 AM

Orienteering 22:43 [1] 3.34 km (6:48 / km) +28m 6:32 / km
shoes: Asics Gel Kayano 20 (Pink)

Model

Wednesday Jun 28, 2017 #

4 PM

Orienteering 33:48 [2] 6.1 km (5:32 / km) +11m 5:29 / km
shoes: Asics Gel Kayano 20 (Pink)

Some O in Valga on the Latvia -> Estonia drive

Tuesday Jun 27, 2017 #

Note

Travelling

Monday Jun 26, 2017 #

7 PM

Running 50:39 intensity: (35:39 @2) + (10:00 @3) + (5:00 @4) 10.38 km (4:53 / km) +5m 4:52 / km
shoes: Asics Gel Kayano 20 (White)

This felt like I was having to rein it in, finally! :)
T8, 2 x 4 x 40/30

Sunday Jun 25, 2017 #

8 PM

Running 41:27 [2] 8.37 km (4:57 / km) +5m 4:56 / km

I hate tapering! Legs have felt heavy for the last week but now they're finally starting to get the good feelings

Saturday Jun 24, 2017 #

2 PM

Running 44:32 intensity: (39:32 @2) + (5:00 @3) 9.59 km (4:39 / km) +5m 4:38 / km

With a couple of faster sections

Friday Jun 23, 2017 #

8 PM

Running 28:00 [2] 5.94 km (4:43 / km) +5m 4:42 / km
shoes: Gel Kayano 22

Thursday Jun 22, 2017 #

7 PM

Running warm up/down 23:14 [2] 3.6 km (6:28 / km) +67m 5:55 / km

Running 19:25 [4] 5.19 km (3:44 / km) +1m 3:44 / km

12 x 300 (100) - solo & very windy, tried to keep pushing on though

Running warm up/down 15:04 [2] 2.64 km (5:42 / km) +44m 5:16 / km

Wednesday Jun 21, 2017 #

8 PM

Running 28:48 intensity: (20:00 @2) + (8:48 @3) 6.32 km (4:33 / km) +5m 4:32 / km

Tuesday Jun 20, 2017 #

8 PM

Running 45:55 [2] 9.37 km (4:54 / km) +15m 4:52 / km

Sunday Jun 18, 2017 #

9 AM

Orienteering warm up/down 21:45 [2] 3.71 km (5:52 / km) +26m 5:40 / km
shoes: Asics Gel Kayano 20 (Pink)

Orienteering 13:12 [4] 3.3 km (4:00 / km) +40m 3:46 / km
shoes: Asics Gel Kayano 20 (Pink)

Target race for the weekend thinking the park bit might be kind of woc relevant. Massively annoyed at myself in the school going to the wrong side of the fence on 4 - did read the description but clearly not well enough! Other than that & maybe a couple of seconds hesitation in the park all was good :) at least I know what to focus on!

Orienteering warm up/down 9:35 [2] 1.67 km (5:43 / km) +2m 5:41 / km
shoes: Asics Gel Kayano 20 (Pink)

1 PM

Orienteering warm up/down 7:25 [2] 1.3 km (5:42 / km) +9m 5:31 / km
shoes: Asics Gel Kayano 20 (Pink)

Orienteering 14:49 intensity: (9:49 @4) + (5:00 @5) 3.66 km (4:03 / km) +11m 3:59 / km
shoes: Asics Gel Kayano 20 (Pink)

Horwich mass start - this was fab! Leading a train for the first half & then I suddenly got very very tired & just had to hang on like crazy through the last couple. Awesome
3 PM

Orienteering warm up/down 6:34 [2] 1.08 km (6:05 / km) +12m 5:46 / km
shoes: Asics Gel Kayano 20 (Pink)

Saturday Jun 17, 2017 #

11 AM

Orienteering warm up/down 11:41 [2] 2.24 km (5:13 / km) +1m 5:12 / km
shoes: Asics Gel Kayano 20 (Pink)

Orienteering 13:39 [3] 3.36 km (4:04 / km) +15m 3:58 / km
shoes: Asics Gel Kayano 20 (Pink)

Skelmersdale - cracking area! Quali practice - chilled, checking all descriptions, safe route choices... switched off a bit and did a 90degreer out of 11 but happy with all the rest just need to stay concentrating

Orienteering warm up/down 17:11 [2] 3.03 km (5:40 / km) +1m 5:40 / km
shoes: Asics Gel Kayano 20 (Pink)

1 PM

Orienteering warm up/down 15:51 [2] 2.55 km (6:13 / km) +5m 6:09 / km
shoes: Asics Gel Kayano 20 (Pink)

Orienteering 14:30 [4] 3.27 km (4:26 / km) +32m 4:14 / km
shoes: Asics Gel Kayano 20 (Pink)

Skelmersdale - tried to take this one a bit more aggressively. Crawling through a bramble bush on the way to 8 not being the highlight. Could have perhaps planned ahead a little more towards the end but a pretty solid run. Enjoyed the route choice legs.

Orienteering warm up/down 9:32 [2] 1.78 km (5:20 / km) +19m 5:04 / km
shoes: Asics Gel Kayano 20 (Pink)

Friday Jun 16, 2017 #

Note
(rest day)

Thursday Jun 15, 2017 #

6 PM

Running 1:10:00 [2] 13.5 km (5:11 / km) +200m 4:50 / km

Temple Newsam & curry :)

Wednesday Jun 14, 2017 #

5 PM

Orienteering warm up/down 15:16 [2] 2.96 km (5:09 / km) +1m 5:09 / km

Orienteering 20:35 [3] 4.82 km (4:16 / km)
shoes: Asics Gel Kayano 20 (White)

Earswick - not a very technical area but good to go somewhere new and do some map memory / tempo run

Orienteering warm up/down 17:06 [2] 3.5 km (4:53 / km)
shoes: Asics Gel Kayano 20 (White)

Forgot to start watch but jogged round most of the short course

Tuesday Jun 13, 2017 #

7 PM

Running warm up/down 21:51 [2] 3.64 km (6:00 / km) +79m 5:25 / km
shoes: Asics Gel Kayano 20 (Pink)

Running 35:23 [4] 7.3 km (4:51 / km) +3m 4:50 / km
shoes: Asics Gel Kayano 20 (Pink)

Track - 3x800, 3x600, 3x400
(2:36, 2:35, 2:36, 1:53, 1:53, 1:54, 71, 67, 71)
Pretty sure that's my fastest ever track session & it felt good :-)

Running warm up/down 16:23 [2] 2.85 km (5:45 / km) +55m 5:14 / km
shoes: Asics Gel Kayano 20 (Pink)

Monday Jun 12, 2017 #

6 PM

Running 37:36 [2] 7.66 km (4:55 / km) +18m 4:51 / km
shoes: Asics Gel Kayano 20 (White)

Sunday Jun 11, 2017 #

6 PM

Running 1:12:49 intensity: (20:00 @1) + (20:00 @2) + (20:00 @3) + (10:00 @4) + (2:49 @5) 13.65 km (5:20 / km) +192m 4:59 / km
shoes: Asics Gel Kayano 20 (White)

w/u, 1 lap tempo (7:17), 4 x short sharp hills running off the top with turnarounds, 4 x 55 sec (30 sec) undulating trail loop, 4 x 45 sec hill reps (jog down), 1 lap tempo (7:20), w/d
All the good pain...

Saturday Jun 10, 2017 #

7 PM

Running 43:21 [2] 8.64 km (5:01 / km) +58m 4:51 / km
shoes: Asics Gel Kayano 20 (White)

Friday Jun 9, 2017 #

Note

https://mydonate.bt.com/fundraisers/fuelgbwoc
The orienteering community are amazing - I love this sport

Thursday Jun 8, 2017 #

6 PM

Running 1:02:23 [2] 11.72 km (5:19 / km) +148m 5:00 / km

Last minute marathon training with Joe, how anyone forgets they are running a marathon I don't know! Don't think I was particularly much help but it was a nice route :)

Wednesday Jun 7, 2017 #

6 PM

Orienteering warm up/down 12:17 [2] 2.44 km (5:02 / km) +31m 4:44 / km
shoes: Asics Gel Kayano 21 (Green)

Orienteering 24:03 [3] 4.82 km (4:59 / km) +90m 4:34 / km
shoes: Asics Gel Kayano 21 (Green)

"Sprint" at Hall Park - quite a long way but good fun! All was good except for not realising it was going to go in a wood & getting mega stuck in the brambles in shorts :'(

Orienteering warm up/down 24:51 [2] 4.99 km (4:59 / km) +81m 4:36 / km
shoes: Asics Gel Kayano 21 (Green)

Tuesday Jun 6, 2017 #

6 PM

Running warm up/down 36:36 [2] 6.92 km (5:17 / km) +142m 4:48 / km

Running 29:35 [3] 6.05 km (4:53 / km) +4m 4:52 / km
shoes: Asics Gel Kayano 21 (Green)

Feel loads better for a rest day :)
2 x 1km, 2 x 500m, 5 x 300m
Have never been to the track when it's been this windy before! Actual struggle just to keep moving at times & was being blown out of the lane it was that bad. Still tried to keep working hard & kept just behind Susan on the long reps and just ahead on the short ones so can't be too bad!

Running warm up/down 15:23 [2] 2.92 km (5:16 / km) +26m 5:02 / km

Monday Jun 5, 2017 #

Note
(rest day)

Feeling tired & worked all weekend so a mental break as much as a physical one

Sunday Jun 4, 2017 #

5 PM

Running 1:01:19 [2] 12.11 km (5:04 / km) +13m 5:02 / km

Skipwith Common

Saturday Jun 3, 2017 #

3 PM

Orienteering 1:05:27 intensity: (10:00 @1) + (40:00 @2) + (10:00 @3) + (5:27 @4) 12.21 km (5:22 / km) +86m 5:11 / km
shoes: Asics Gel Kayano 20 (Pink)

York Uni, beaut afternoon

Friday Jun 2, 2017 #

7 PM

Running 1:10:55 [2] 11.98 km (5:55 / km) +279m 5:18 / km

Lovely evening run at the White Horse, beaut views ++ a sunset picnic - top Friday night

Thursday Jun 1, 2017 #

7 PM

Running warm up/down 28:33 intensity: (15:00 @1) + (13:33 @2) 3.55 km (8:03 / km) +28m 7:44 / km
shoes: Gel Kayano 22

Running intervals 14:41 intensity: (3:00 @2) + (2:00 @3) + (5:00 @4) + (4:41 @5) 3.43 km (4:17 / km) +1m 4:16 / km
shoes: Gel Kayano 22

15 x 40sec (20sec) - ouch! :)
Had to beat 200m on every rep.
The last couple hurt bad.

Running warm up/down 14:57 [2] 2.73 km (5:28 / km) +40m 5:06 / km
shoes: Gel Kayano 22

« Earlier | Later »