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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 30 days ending Nov 30, 2017:

activity # timemileskm+m
  Running18 18:17:33 134.29(8:10) 216.11(5:05) 2439
  Orienteering6 5:52:53 37.06(9:31) 59.63(5:55) 929
  Yoga3 3:45:00
  Gym1 1:00:00
  Total28 28:55:26 171.34 275.75 3368
  [1-5]28 28:10:26

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Thursday Nov 30, 2017 #

6 PM

Running 41:49 [2] 8.43 km (4:58 / km) +96m 4:42 / km
(sick) shoes: Asics Gel Kayano 21 (Green)

Snow!!! Feeling much better as today went on

Wednesday Nov 29, 2017 #

7 PM

Orienteering 53:15 [2] 8.18 km (6:30 / km) +89m 6:10 / km
(sick) shoes: Inov8 roclites (pink)

Thought some fresh air and a joggle round the orienteering would do me good but I actually felt really miserable and ended up coming back 10mins early.

Orienteering 19:41 [1] 2.96 km (6:39 / km) +38m 6:15 / km
shoes: Inov8 roclites (pink)

Collected some controls but got really cold and dizzy

Tuesday Nov 28, 2017 #

Note
(sick)

Yup really quite ill :(

Monday Nov 27, 2017 #

8 PM

Yoga (Hot yoga ) 1:15:00 intensity: (15:00 @0) + (1:00:00 @1)

Not feeling good today so skipped the run

Sunday Nov 26, 2017 #

2 PM

Running 1:28:19 [2] 17.38 km (5:05 / km) +193m 4:49 / km
shoes: Asics Gel Kayano 21 (Green)

Lovely Sunday Roundhay appreciation run

Saturday Nov 25, 2017 #

9 AM

Running warm up/down 28:46 [2] 5.02 km (5:44 / km) +46m 5:29 / km
shoes: Inov8 roclites (pink)

Running 51:28 intensity: (16:28 @2) + (12:00 @3) + (23:00 @4) 10.77 km (4:47 / km) +86m 4:36 / km
shoes: x talon 212

Leeds City tempo sesh - 12mins (3mins), 6 x 3mins (90sec), 5mins, strides
Icy, muddy & cold, aka perfect xc training!

Running warm up/down 17:59 [2] 3.11 km (5:48 / km) +31m 5:31 / km
shoes: x talon 212

Shorter w/d with Amicia, shuffles

Friday Nov 24, 2017 #

6 PM

Running 48:27 intensity: (38:27 @2) + (10:00 @3) 9.96 km (4:52 / km) +29m 4:48 / km
shoes: Asics Gel Kayano 20 (Pink)

Catch up with Joe, freezing!

Thursday Nov 23, 2017 #

7 PM

Running 1:17:24 [2] 15.39 km (5:02 / km) +249m 4:39 / km
shoes: Asics Gel Kayano 21 (Green)

Nice longish run out

Wednesday Nov 22, 2017 #

7 PM

Orienteering 57:52 [3] 9.24 km (6:16 / km) +145m 5:48 / km
shoes: Inov8 roclites (pink)

Night score in Gledhow Valley & Chap A - my poor arms are destroyed, mega bramble fest
8 PM

Running 7:46 [2] 1.42 km (5:29 / km) +32m 4:55 / km
shoes: Inov8 roclites (pink)

To/from the 5k series prize giving - £100 better off

Tuesday Nov 21, 2017 #

Note

I think a Steps / Vengaboys combo is a highly legit reason to skip training #weliketoparty

Monday Nov 20, 2017 #

6 PM

Running 32:18 [2] 6.34 km (5:06 / km) +44m 4:56 / km
shoes: Asics Gel Kayano 21 (Green)

8 PM

Yoga (Hot yoga) 1:15:00 intensity: (15:00 @0) + (1:00:00 @1)

Sunday Nov 19, 2017 #

11 AM

Orienteering 1:09:38 intensity: (39:38 @2) + (30:00 @3) 10.48 km (6:39 / km) +180m 6:07 / km
shoes: Oroc

Swinsty & Beecroft - mental note to myself to never go back here haha so brambly and minging, the low point definitely being crawling along a ditch through some dark green and then realising I didn't have my map any more, lols
12 PM

Running 33:45 [2] 6.39 km (5:17 / km) +65m 5:02 / km
shoes: Inov8 roclites (pink)

Legs soooo tired from yesterday but still enjoyed a little joggle around the reservoir

Saturday Nov 18, 2017 #

10 AM

Running warm up/down 23:35 [2] 3.89 km (6:03 / km) +43m 5:44 / km
shoes: Asics Gel Kayano 21 (Green)

Running 53:44 intensity: (15:00 @2) + (20:00 @3) + (18:44 @4) 10.87 km (4:57 / km) +150m 4:37 / km
shoes: x talon 212

Leeds City grass sesh - 8min, 8 x 2:30, 5min, 4 x hill sprints - tough!
The middle of the 2:30's had this nice steep bank to haul yourself up which definitely got worse the further into the session we got. Good team effort to get through this!

Running warm up/down 17:52 [2] 3.04 km (5:53 / km) +44m 5:29 / km
shoes: Asics Gel Kayano 21 (Green)

Thursday Nov 16, 2017 #

7 PM

Running 1:14:03 intensity: (1:00:00 @2) + (14:03 @3) 15.02 km (4:56 / km) +270m 4:31 / km
shoes: Gel Kayano 22

Saw all the stars <3

Wednesday Nov 15, 2017 #

7 PM

Orienteering 58:39 intensity: (40:00 @3) + (18:39 @4) 11.28 km (5:12 / km) +176m 4:49 / km
shoes: Inov8 roclites (pink)

Bramley night score with 3 different maps - really really enjoyed it! (also much better at planning when there is only 9 controls to think about at a time)

Tuesday Nov 14, 2017 #

Note

Been a top 4 years running for SN & super proud of everything we achieved, but finally time to return to my YHOA roots
6 PM

Running warm up/down 22:44 [2] 3.73 km (6:05 / km) +47m 5:44 / km
shoes: Gel Kayano 22

Running 32:28 intensity: (17:28 @3) + (15:00 @4) 7.61 km (4:16 / km) +155m 3:52 / km
shoes: Gel Kayano 22

10 x 3:15 hill cycles - paced it well and managed to successfully make it back to the start point each time, but did have to put a bit of a shift in on the way back down the hill towards the end - weird fun

Running warm up/down 13:23 [2] 2.51 km (5:20 / km) +9m 5:15 / km
shoes: Gel Kayano 22

Monday Nov 13, 2017 #

6 PM

Running 27:15 [2] 5.26 km (5:11 / km) +64m 4:53 / km

8 PM

Yoga (hot yoga) 1:15:00 intensity: (15:00 @0) + (1:00:00 @1)

Sunday Nov 12, 2017 #

2 PM

Running 1:47:54 [2] 19.41 km (5:34 / km) +247m 5:14 / km
shoes: Inov8 roclites (pink)

Harewood & Eccup - energy crash in the last few km

Saturday Nov 11, 2017 #

9 AM

Running 1:11:05 intensity: (30:00 @2) + (20:00 @3) + (21:05 @4) 15.01 km (4:44 / km) +146m 4:31 / km
shoes: x talon 212

Group tempo sesh - w/u, 6min (2min), 3 x 2min (90sec), 6min (2min), 3 x 2min (90sec), 6min, shuffle home - soggy & fun!
6 PM

Orienteering 35:00 [3] 5.4 km (6:29 / km) +100m 5:56 / km

Night o fun at Conyngham Hall, I was pretty bad at finding them but enjoyed it lots :) - got asked if I was a junior...! lols

Thursday Nov 9, 2017 #

Note

Working til late. Ate a lot of biscuits. Deadline met! Should be able to get back to normal life again now :)

Wednesday Nov 8, 2017 #

7 PM

Orienteering 58:48 [3] 12.09 km (4:52 / km) +201m 4:30 / km

Pudsey night score o - very fun but also very out of practice planning sensible routes!

Tuesday Nov 7, 2017 #

Note

Only training time would've been 6:30am and hotel bed was too comfy

Monday Nov 6, 2017 #

Note

In Scotland with work - making training difficult with so much travel / meetings
5 PM

Running 36:40 [2] 7.34 km (5:00 / km) +52m 4:50 / km
shoes: Gel Kayano 22

V short meadows loops aka nostalgia run <3

Sunday Nov 5, 2017 #

12 PM

Running 1:04:09 [2] 13.85 km (4:38 / km) +130m 4:25 / km
shoes: Gel Kayano 22

Loop of the reservoir with a cheeky 2.5k tempo to start off my collection of North Leeds strava segments
3 PM

Gym (weights ) 1:00:00 [3]

Probably won't be able to move my arms tomorrow!

Saturday Nov 4, 2017 #

1 PM

Running warm up/down 19:23 [2] 3.59 km (5:24 / km)
shoes: Inov8 roclites (pink)

Running 10:38 [4] 2.8 km (3:48 / km) +40m 3:33 / km

National XC Relays - Berry Park, Mansfield
Leg 1 for Leeds City B team - 21st but really happy with my time, probably my accidental mini taper working to my advantage ;) so so much fun!!
Today also completes my first full year of racing with Leeds - going to have to work bloody hard to make any A teams next year though. Love training with these girls & have massively improved over the last year but the standard is getting ridiculously good. Legit possibilities of not making a C team if everyone turned out to race! At least I've got me some good benchmarks to try beat ;-)

Running warm up/down 29:50 [2] 5.29 km (5:38 / km) +26m 5:30 / km
shoes: Inov8 roclites (pink)

Friday Nov 3, 2017 #

Note
(rest day)

Fireworks & fries :)

Thursday Nov 2, 2017 #

Note

Unintended but work is so busy & I am knackered & my body said sleep

Wednesday Nov 1, 2017 #

7 PM

Running 1:04:49 [2] 12.7 km (5:06 / km) +145m 4:50 / km
shoes: Gel Kayano 22

Alwoodley loop

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