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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 30 days ending Jun 30, 2019:

activity # timemileskm+m
  Running24 24:02:05 187.03(7:43) 301.0(4:47) 3028
  Gym8 5:10:00
  Orienteering4 2:57:10 20.37(8:42) 32.78(5:24) 388
  Yoga1 1:00:00
  Total36 33:09:15 207.4 333.78 3416
  [1-5]35 32:07:07

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Sunday Jun 30, 2019 #

9 AM

Running warm up/down 12:18 intensity: (1:13 @1) + (11:05 @2) 2.37 km (5:12 / km) +20m 4:59 / km
ahr:133 max:153 shoes: Gel Kayano 24

Running 1:05:36 intensity: (24 @1) + (5:03 @2) + (12:52 @3) + (41:26 @4) + (5:51 @5) 16.0 km (4:06 / km) +148m 3:55 / km
ahr:171 max:202 shoes: Gel Kayano 24

Feeling so much better today so I decided to go & get an entry on the day for the Eccup 10 rather than just spectating. Surprisingly enjoyed myself, beat last year’s time by 20 seconds, and came 1st lady! Not a bad morning’s work.

Running warm up/down 9:44 intensity: (1:18 @1) + (8:26 @2) 1.63 km (5:59 / km)
ahr:130 max:145 shoes: Gel Kayano 24

Saturday Jun 29, 2019 #

11 AM

Running 1:07:39 intensity: (37 @1) + (1:02:13 @2) + (4:49 @3) 12.61 km (5:22 / km) +140m 5:05 / km
ahr:144 max:162 shoes: Black Mizuno

A bit poorly last night (headache and body ache, cry) & still not feeling good this morning so no track. Went back to sleep until 10:30am & then had an easy run in the sunshine at Golden Acre, just to get myself outside really, but it cheered me up massively :)

Thursday Jun 27, 2019 #

12 PM

Gym 30:00 [1]

5 PM

Running 1:11:02 intensity: (7:06 @1) + (1:02:27 @2) + (1:22 @3) + (7 @4) 13.69 km (5:11 / km) +115m 4:59 / km
ahr:135 shoes: Inov8 roclites (pink)

Temple Newsam - beautiful evening but feeling really tired & ploddy

Wednesday Jun 26, 2019 #

6 PM

Orienteering 35:43 intensity: (1:04 @1) + (24:59 @2) + (23 @3) + (1:49 @4) + (7:28 @5) 7.38 km (4:50 / km) +94m 4:33 / km
ahr:146 max:187 shoes: Black Cloudflyers

W/u & Cottingley sprint - awesome new area! Super tired legs but what a treat

Orienteering 29:45 intensity: (12:11 @1) + (17:34 @2) 3.34 km (8:54 / km) +33m 8:29 / km
ahr:126 max:142 shoes: Black Cloudflyers

Sprint coaching

Tuesday Jun 25, 2019 #

6 PM

Running warm up/down 15:41 intensity: (6 @0) + (53 @1) + (14:42 @2) 3.26 km (4:48 / km) +27m 4:37 / km
ahr:132 max:150 shoes: Gel Kayano 24

Running 28:30 intensity: (1:19 @1) + (9:09 @2) + (16:54 @3) + (49 @4) + (19 @5) 6.99 km (4:05 / km)
ahr:152 max:189 shoes: Gel Kayano 24

2 x 1km (90s), 6 x 400 (60s, 2), 1km
Really happy with the session, felt halfway decent for the first time.

Running warm up/down 8:21 intensity: (14 @1) + (53 @2) + (5:43 @3) + (1:31 @4) 1.66 km (5:03 / km) +12m 4:52 / km
ahr:162 max:175 shoes: Gel Kayano 24

Felt so ill, cut it short

Monday Jun 24, 2019 #

12 PM

Gym 40:00 [1]

6 PM

Running 40:24 intensity: (12:26 @1) + (27:58 @2) 7.49 km (5:24 / km) +148m 4:54 / km
ahr:132 max:152 shoes: Black Cloudflyers

Proper muggy & muddy run

Sunday Jun 23, 2019 #

12 PM

Running 1:37:53 intensity: (5:20 @1) + (1:07:24 @2) + (18:44 @3) + (6:16 @4) + (9 @5) 20.01 km (4:53 / km) +229m 4:38 / km
ahr:146 shoes: Gel Kayano 24

Long run / burning off last night’s Akbar’s feast

Saturday Jun 22, 2019 #

10 AM

Running warm up/down 14:57 intensity: (7:14 @2) + (1:28 @3) + (6:11 @4) + (4 @5) 3.14 km (4:45 / km) +13m 4:39 / km
ahr:159 max:184 shoes: Gel Kayano 24

Orienteering 12:48 intensity: (20 @1) + (17 @2) + (3:59 @3) + (3:30 @4) + (4:42 @5) 3.14 km (4:05 / km) +4m 4:03 / km
ahr:173 max:187 shoes: Adizero adios (blue)

Yorkshire sprint champs - I felt unfit but it was so fun. Nice to do a proper sprint length sprint and run somewhere new :)
My route to 11 wasn’t good - lots of metal barriers to wiggle through - and I had one hesitation at 2 when I didn’t see the control. The rest was pretty good and I was happy how I planned ahead. Fitness to work on first and foremost.

Running warm up/down 9:41 intensity: (38 @1) + (9:03 @2) 1.89 km (5:08 / km) +12m 4:58 / km
ahr:135 max:146 shoes: Gel Kayano 24

1 PM

Orienteering 33:50 intensity: (3:29 @1) + (2:49 @2) + (4:25 @3) + (22:03 @4) + (1:04 @5) 7.25 km (4:40 / km) +29m 4:35 / km
ahr:164 max:185 shoes: Gel Kayano 24

Gainsborough urban with a pathetic warm up. Tired legs and too hot (HR was so high!) so just cruised around. Don’t think I could’ve pushed even if I wanted to! But a fun way to do some extra distance :)

Friday Jun 21, 2019 #

6 PM

Running 42:02 intensity: (10 @1) + (40:10 @2) + (1:35 @3) + (7 @4) 8.77 km (4:48 / km)
ahr:138 max:173 shoes: Gel Kayano 24

Barlow Common

Thursday Jun 20, 2019 #

12 PM

Gym 40:00 [1]

Wednesday Jun 19, 2019 #

6 PM

Running warm up/down 10:11 intensity: (32 @1) + (9:39 @2) 2.09 km (4:52 / km)
ahr:137 max:150 shoes: Gel Kayano 24

Running 41:25 intensity: (11 @1) + (8:08 @2) + (15:42 @3) + (16:27 @4) + (57 @5) 9.03 km (4:35 / km) +83m 4:23 / km
ahr:165 max:187 shoes: Inov8 roclites (pink)

Ledston Lollop - self guided time-trial trail race
Thought it might be a bit like orienteering with an os map but we were actually given written instructions that were highly suspect at best haha. A nice challenge and fun to run somewhere new.

Tuesday Jun 18, 2019 #

6 PM

Running warm up/down 17:14 intensity: (20 @0) + (40 @1) + (14:17 @2) + (1:57 @3) 3.62 km (4:46 / km) +64m 4:23 / km
ahr:140 max:160 shoes: Gel Kayano 24

Running 29:23 intensity: (25 @1) + (9:43 @2) + (5:00 @3) + (4:09 @4) + (10:06 @5) 7.96 km (3:42 / km)
ahr:166 max:195 shoes: Gel Kayano 24

3 x 1200, 4 x 600 (200 rolling recoveries) - felt like I was working very hard but it wasn’t actually that fast :|
gonna keep grinding them out til it is

Running warm up/down 13:12 intensity: (16 @1) + (6:22 @2) + (5:01 @3) + (1:33 @4) 2.62 km (5:03 / km) +18m 4:53 / km
ahr:154 max:179 shoes: Gel Kayano 24

Monday Jun 17, 2019 #

12 PM

Gym 40:00 [1]

Leg press, step ups, box jumps, trx... been working on engaging the lazy bits of my body that don’t want to work efficiently. Starting to feel stronger again.
6 PM

Running 42:43 intensity: (2:02 @1) + (40:31 @2) + (10 @3) 8.82 km (4:51 / km) +103m 4:35 / km
ahr:136 max:168 shoes: Black Cloudflyers

Nice evening run, feeling quite good

Sunday Jun 16, 2019 #

6 PM

Running 38:27 intensity: (7:13 @1) + (30:55 @2) + (19 @3) 7.69 km (5:00 / km) +98m 4:42 / km
ahr:132 max:165 shoes: Gel Kayano 24

Wee plod after getting back to Leeds

Saturday Jun 15, 2019 #

1 PM

Running 1:33:47 intensity: (27 @0) + (28:53 @1) + (1:04:06 @2) + (21 @3) 18.51 km (5:04 / km) +274m 4:43 / km
ahr:129 max:163 shoes: Gel Kayano 24

Whitby run ft. pretty sea views.

Friday Jun 14, 2019 #

7 PM

Running 43:15 intensity: (16 @0) + (3:29 @1) + (36:20 @2) + (1:18 @3) + (1:40 @4) + (12 @5) 8.78 km (4:56 / km) +126m 4:36 / km
ahr:136 max:184 shoes: Gel Kayano 24

Seaside! Beautiful evening in Scarborough. So relaxing :)

Thursday Jun 13, 2019 #

12 PM

Gym 40:00 [1]

5 PM

Running 1:03:41 intensity: (2:39 @1) + (55:59 @2) + (4:19 @3) + (28 @4) + (16 @5) 14.25 km (4:28 / km) +73m 4:21 / km
ahr:145 shoes: Gel Kayano 24

w/u, 7miles @ 7min/mile, wd
will it ever stop raining?

Wednesday Jun 12, 2019 #

5 PM

Orienteering 1:05:04 intensity: (15 @0) + (18:15 @1) + (42:30 @2) + (3:50 @3) + (14 @4) 11.66 km (5:35 / km) +228m 5:05 / km
ahr:131 max:172 shoes: Inov8 roclites (pink)

Test running my sprint event [Miles Hill, 3rd July ;)] to see if it was long enough - 3.2km, so just about - praying for dry weather as it’s an awesome little area if it’s dry underfoot.
Then over the road to the Woodhouse Ridge event. Very wet and slippy so there was a lot of tentative pottering but enjoyable enough.

Tuesday Jun 11, 2019 #

7 PM

Running 45:30 intensity: (6:33 @1) + (32:12 @2) + (4:20 @3) + (2:25 @4) 9.95 km (4:34 / km) +78m 4:24 / km
ahr:142 max:177 shoes: Gel Kayano 24

15 x 30s (30)

Monday Jun 10, 2019 #

12 PM

Gym 40:00 [1]

7 PM

Running 50:32 [2] 10.32 km (4:54 / km) +113m 4:38 / km
shoes: Gel Kayano 24

Around Horsforth. Already got gym doms!

Sunday Jun 9, 2019 #

10 AM

Running 1:43:48 intensity: (1:47 @1) + (29:34 @2) + (1:12:27 @3) 20.56 km (5:03 / km) +270m 4:44 / km
ahr:153 max:158 shoes: Gel Kayano 24

Long chatty run with Leila, enjoyed it

Saturday Jun 8, 2019 #

Note

Didn’t get out the door. Visiting fam all day & absolutely done in by the time we got home.

Friday Jun 7, 2019 #

6 PM

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

Thursday Jun 6, 2019 #

12 PM

Gym 40:00 [1]

6 PM

Running 58:41 intensity: (1:17 @1) + (21:57 @2) + (32:14 @3) + (3:13 @4) 13.86 km (4:14 / km) +27m 4:12 / km
ahr:154 shoes: Asics Gel Kayano 20 (Pink)

10km tempo again - HR lower than last time & felt a little bit more comfortable which is good

Wednesday Jun 5, 2019 #

8 PM

Running 36:13 intensity: (6:09 @1) + (30:04 @2) 7.27 km (4:59 / km) +54m 4:48 / km
ahr:130 max:146 shoes: Black Mizuno

Home late again so just an easy / short loop of Adel to get something done

Tuesday Jun 4, 2019 #

6 PM

Running warm up/down 17:58 intensity: (14 @0) + (14:42 @1) + (1:26 @2) + (1:01 @3) + (35 @4) 3.44 km (5:14 / km) +61m 4:48 / km
ahr:121 max:178 shoes: Gel Kayano 24

Running 37:07 intensity: (15 @1) + (1:11 @2) + (22:58 @3) + (9:40 @4) + (3:03 @5) 9.58 km (3:52 / km)
ahr:167 max:201 shoes: Gel Kayano 24

Torrential rain & a submerged track somehow making this way more fun than it should have done!
3 x [1k (400), 600 (200), 400 (400)]

Running warm up/down 17:31 intensity: (31 @1) + (1:38 @2) + (12:27 @3) + (2:55 @4) 3.21 km (5:28 / km) +30m 5:13 / km
ahr:162 max:178 shoes: Gel Kayano 24

Monday Jun 3, 2019 #

12 PM

Gym 40:00 [1]

7 PM

Running 35:52 intensity: (9:11 @1) + (26:41 @2) 7.09 km (5:04 / km) +39m 4:55 / km
ahr:129 max:144 shoes: Black Mizuno

Home late so just a short one as I was really hungry and tired.

Sunday Jun 2, 2019 #

12 PM

Running 57:58 intensity: (19 @0) + (9:14 @1) + (47:57 @2) + (18 @3) + (10 @4) 11.44 km (5:04 / km) +103m 4:51 / km
ahr:130 max:174 shoes: Gel Kayano 24

Chap A recovery run

Saturday Jun 1, 2019 #

10 AM

Running 1:43:49 intensity: (11 @0) + (16 @1) + (6:57 @2) + (46:51 @3) + (29:06 @4) + (20:28 @5) 21.43 km (4:51 / km) +553m 4:18 / km
ahr:169 max:194 shoes: Inov8 roclites (pink)

Wharfedale trail half marathon.
Died up Mastiles Lane but loving life on the rest of the route. Beat my goal time of 1:45 so pretty chuffed with that.
Don't think I’ll become a long distance runner any time soon though!

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