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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 30 days ending Apr 30, 2019:

activity # timemileskm+m
  Running21 19:22:52 150.07 241.52 1938
  Orienteering6 4:10:31 29.98(8:21) 48.25(5:12) 653
  Yoga3 1:45:00
  Gym2 1:20:00
  Total30 26:38:23 180.06 289.77 2591
  [1-5]27 24:43:11

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Tuesday Apr 30, 2019 #

6 PM

Running warm up/down 17:44 intensity: (12 @0) + (2:07 @1) + (14:12 @2) + (1:13 @3) 3.64 km (4:52 / km) +63m 4:29 / km
ahr:139 max:166 shoes: Gel Kayano 24

Running 32:04 intensity: (3:34 @1) + (14:20 @2) + (13:12 @3) + (58 @4) 7.86 km (4:05 / km)
ahr:148 max:178 shoes: Gel Kayano 24

Track. Sooo happy with this - I kept up!! :D
Miles off where I was this time last year but the first time I’ve been able to run fast in such a long time :) :)
5 x 600 (200), 300 (400)

Running warm up/down 16:32 intensity: (22 @1) + (11:00 @2) + (5:08 @3) + (2 @4) 3.14 km (5:16 / km) +24m 5:05 / km
ahr:151 max:176 shoes: Gel Kayano 24

Running (Drills) 10:00 [0]

Monday Apr 29, 2019 #

12 PM

Gym 40:00 [1]

Stability work - clams, single leg squats, bulgarian split squats, bridges etc. Plus a load of unlogged stretching (I'm getting much better at remembering to do this after running as well!)
6 PM

Running 50:39 intensity: (23:12 @1) + (26:59 @2) + (28 @3) 10.38 km (4:53 / km) +156m 4:32 / km
ahr:136 max:155 shoes: Black Mizuno

Easy run. Got myself a HR monitor :)

Sunday Apr 28, 2019 #

10 AM

Running 1:37:36 [3] 20.17 km (4:50 / km) +166m 4:39 / km
shoes: Gel Kayano 24

Enjoyable long run. Realised I have quite a long race in 2 weeks time and should probably do some training for it!

Saturday Apr 27, 2019 #

8 AM

Running warm up/down 15:32 [2] 2.91 km (5:20 / km) +23m 5:08 / km
shoes: Black Cloudflyers

Delightful weather. Couldn’t feel my hands.

Running 19:02 [4] 5.0 km (3:48 / km) +45m 3:39 / km
shoes: Black Cloudflyers

Parkrun. 4km comfy and then picked it up for the last one to catch and overtake the group ahead. Forever competitive :)

Running warm up/down 15:46 [2] 3.17 km (4:59 / km) +13m 4:53 / km
shoes: Black Cloudflyers

Friday Apr 26, 2019 #

6 PM

Running 45:05 [2] 8.95 km (5:02 / km) +75m 4:50 / km
shoes: Black Mizuno

When you do like 20 squats and can’t walk the day after lol

Thursday Apr 25, 2019 #

12 PM

Gym 40:00 [1]

Joined a gym again - going to try and get down twice a week for some core and strength work
6 PM

Running 54:27 [2] 11.18 km (4:52 / km) +128m 4:36 / km
shoes: Gel Kayano 24

Nice run around Headingley. Feeling quite fresh & good for once!

Wednesday Apr 24, 2019 #

6 PM

Orienteering 51:48 intensity: (30:00 @2) + (16:48 @3) + (5:00 @4) 11.01 km (4:42 / km) +116m 4:28 / km
shoes: Black Cloudflyers

Aire spring sprint event at Beckett Park. Lost my key on the way to number 1 & had to hunt around in the grass for it hah, great start to a sprint race! Enjoyed

Tuesday Apr 23, 2019 #

Note

Felt so tired, went to bed straight after work zzzz

Monday Apr 22, 2019 #

Note

Birthday walk.

Sunday Apr 21, 2019 #

1 PM

Orienteering 1:25:06 [3] 14.46 km (5:53 / km) +267m 5:23 / km
shoes: X Talon 212

JK long - Cold Ash
A few silly mistakes but on the whole another decent effort. I really struggled running wise though; my legs felt heavy the entire way and I couldn’t pick up the pace at all even on the track sections. And then the sole of my shoe fell off at the very furthest away point on the course HAH! At least it was a lovely forest and a lovely day :) drinks station saved my life.

Saturday Apr 20, 2019 #

11 AM

Running warm up/down 10:57 [2] 2.23 km (4:55 / km)
shoes: X Talon 212

Already plenty warm enough!

Orienteering 39:11 [4] 6.47 km (6:04 / km) +72m 5:44 / km
shoes: X Talon 212

JK middle @ windmill hill
Really happy with my race! Either it was an easy course or running slower made me a much better navigator. Only two bananas at 12 & 20, and the rest I found cleanly :) absolutely dying in the heat walking up alllll the hills though haha.
Properly enjoyed myself.

Running warm up/down 9:02 [2] 1.64 km (5:30 / km)
shoes: X Talon 212

With added dog petting

Friday Apr 19, 2019 #

Event: JK 2019
 
10 AM

Yoga 15:00 [0]

2 PM

Running warm up/down 19:17 [2] 4.09 km (4:43 / km) +4m 4:42 / km
shoes: Gel Kayano 24

Orienteering 15:49 [5] 3.67 km (4:19 / km) +25m 4:10 / km
shoes: Adizero adios (blue)

JK sprint - reasonably happy all things considered :)
Two poor routechoices (I think the road is better to 15 & not even a clue what I was doing to 20 going across that giant paved area!!) & one hesitation when I didn’t see 24. But all the other nav and processes were good & coming automatically.
It just felt horrifically like I was trying to sprint in slow motion!!

Running warm up/down 14:48 [2] 2.81 km (5:16 / km)
shoes: Gel Kayano 24

With Charlotte & then for ice cream, double yay :)

Thursday Apr 18, 2019 #

Note
(rest day)

Travelling to the JK straight from work!
Zero expectations results wise with my current fitness (must remember not to be harsh on myself!)
Just really excited to go orienteering :D

Wednesday Apr 17, 2019 #

5 PM

Running 30:51 [2] 6.43 km (4:48 / km) +38m 4:40 / km
shoes: Black Cloudflyers

Just an easy one in the sunshine

Tuesday Apr 16, 2019 #

6 PM

Running 50:12 [3] 10.36 km (4:51 / km) +45m 4:45 / km
shoes: Gel Kayano 24

With 6 x 2mins (75s) & 4 x 20s - no knee pain hoorah!

Monday Apr 15, 2019 #

Note

Knee was a little bit sore so had a precautionary day off running - lots of rolling and stretching in the evening. Feels better now (Tues). Cannot be injured again!

Sunday Apr 14, 2019 #

10 AM

Running 48:56 [2] 10.04 km (4:52 / km) +89m 4:40 / km
shoes: Inov8 roclites (pink)

Long run part 1 - lovely loop of Swinsty & Fewston reservoirs

Running 26:22 [2] 5.2 km (5:04 / km) +66m 4:46 / km
shoes: Inov8 roclites (pink)

Long run part 2 - little moorland loop. Leg aching so cut it short.

Saturday Apr 13, 2019 #

1 PM

Orienteering 36:00 [3] 7.8 km (4:37 / km) +109m 4:19 / km
shoes: Gel Kayano 24

Aire sprint training. 3 little loops focusing on executing routes with confidence & minimal faff. It was quite easy & I know the area well but it was still good to get out on a map again & some good analysis led by Graeme made me adjust a few things.
Should have done a warm up but was pressed for time this morning.
4 PM

Orienteering 22:37 [3] 4.85 km (4:40 / km) +64m 4:23 / km
shoes: Inov8 roclites (pink)

Aire sprint relay / pairs star relay in some parkland / woody terrain at Bodington. Lots of fun like a little interval session. Followed by a mass start sprint with lots of crossable/uncrossable fence decisions to make. Enjoyed the day! But too hungry to warm down fully.

Friday Apr 12, 2019 #

6 PM

Yoga (hot yoga) 1:00:00 [0]
(rest day)

zen / enforced stretching

Thursday Apr 11, 2019 #

5 PM

Running 59:01 [3] 12.86 km (4:35 / km) +55m 4:30 / km
shoes: Gel Kayano 24

Now working a 6min drive from the track which is excellent & means I can do Thursday sessions too :)
12min tempo, 10 x 200 (45s)

Wednesday Apr 10, 2019 #

6 PM

Running 50:15 [2] 10.23 km (4:55 / km) +101m 4:41 / km
shoes: Gel Kayano 24

Easy run with LA around Headingley. Legs are shot.

Tuesday Apr 9, 2019 #

6 PM

Running warm up/down 16:45 [2] 3.43 km (4:53 / km) +64m 4:28 / km
shoes: Gel Kayano 24

Running 26:00 intensity: (6:00 @2) + (10:00 @3) + (10:00 @4) 6.74 km (3:51 / km)
shoes: Gel Kayano 24

First track session in forever :)
4 x 1200 (200)
Got spat straight out the back of the group & I couldn’t manage a 5th one cos my legs were dying but was also having the best time. Many months of hard work to come but so fun to be back!

Running warm up/down 14:04 [2] 2.78 km (5:03 / km) +20m 4:53 / km
shoes: Gel Kayano 24

Monday Apr 8, 2019 #

5 PM

Running 44:09 [2] 9.11 km (4:51 / km) +113m 4:34 / km
shoes: Black Mizuno

Started my new job today. 45mins less sat in the car commuting each day will be very much appreciated :-)

Sunday Apr 7, 2019 #

1 PM

Running 1:23:45 [3] 17.33 km (4:50 / km) +234m 4:32 / km
shoes: Inov8 roclites (pink)

Lovely long run from Golden Acre around Harewood. So sunny & nice :)

Saturday Apr 6, 2019 #

1 PM

Running warm up/down 24:32 [2] 4.74 km (5:11 / km) +56m 4:54 / km
shoes: Gel Kayano 24

Running 18:57 [4] 4.99 km (3:48 / km) +56m 3:36 / km
shoes: Adizero adios (blue)

National Road Relays (last leg for the B team).
Best case scenario was just under 19mins & I ran just under 19mins! :) Boshed the double too, what a team <3
45s slower than last year but whatevs, I could put one foot in front of the other pain free and have a big smile on my face all day and what is better than that.
C • Sounds great, well done you! 2

Running warm up/down 42:43 [2] 7.14 km (5:59 / km) +87m 5:38 / km
shoes: Gel Kayano 24

Long warm down with Leila

Friday Apr 5, 2019 #

12 PM

Running 40:44 [2] 8.52 km (4:47 / km) +71m 4:36 / km
shoes: Gel Kayano 24

Nice in the woods with a couple of strides

Thursday Apr 4, 2019 #

8 AM

Yoga 30:00 [0]

Impromptu rest day as doing nationals on Sat now. Can’t wait to see how much slower I am than last year... :-(

Wednesday Apr 3, 2019 #

5 PM

Running 40:15 [2] 8.71 km (4:37 / km)
shoes: Gel Kayano 24

Easy 40 (except I went a bit fast) along my favourite bit of the canal. Set off in lovely sunshine & 5mins in it started hailing. Good one. Lovely evening though.

Tuesday Apr 2, 2019 #

6 PM

Running 1:01:46 [3] 13.71 km (4:30 / km) +61m 4:24 / km
shoes: Black Cloudflyers

Did the Leeds City session but on a road loop - 12 x 80s (80s). Felt ploddy but ok. Probably time to get myself back down there next week.

Monday Apr 1, 2019 #

4 PM

Running 55:04 [3] 12.05 km (4:34 / km) +87m 4:25 / km
shoes: Gel Kayano 24

Lovely around Eccup in the spring sunshine :-) felt quite good!

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