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Training Log Archive: Leakie

In the 30 days ending Sep 30, 2019:

activity # timemileskm+m
  Running28 19:22:00 142.84(8:08) 229.88(5:03) 1982
  Gym5 3:20:00
  Orienteering13 3:17:39 26.65(7:25) 42.88(4:37) 263
  Yoga1 40:00
  Total36 26:39:39 169.49 272.77 2245
  [1-5]34 25:17:42

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Monday Sep 30, 2019 #

Note
(rest day)

And that’s my very short season done! Really satisfied to come away with my 2nd & 3rd best international results off a less than ideal year (& constantly inspired by my team as ever). I think the break definitely did me good - that’s the most I’ve enjoyed racing & I really soaked everything up & had a great time. Seem to have learnt how to channel nerves into something positive. Might even start to feel like I’m not an imposter one day hehe.

No China for me - going to have a couple of days to let my hamstring fully recover & then kick off winter training - got lots of fun stuff lined up over the next few months :-)

Sunday Sep 29, 2019 #

1 PM

Running warm up/down 17:11 intensity: (1:29 @1) + (15:42 @2) 3.37 km (5:06 / km)
ahr:135 max:151 shoes: Saucony iso

Hurt my hamstring so no warm-down. Also too excited watching the men’s race.

Orienteering 15:20 intensity: (32 @1) + (4:35 @2) + (2:50 @3) + (6:59 @4) + (24 @5) 3.78 km (4:03 / km) +30m 3:54 / km
ahr:164 max:183 shoes: Adizero adios (blue)

World Cup sprint - Laufen - 12th
Damn, would’ve taken 12th before this weekend, but so so gutted to be one route-choice away from an almost podium (was in 7th place, equal time with Merja at number 14, but dropped 10-15 seconds from 14-15 on the long route back & she finished 6th). Also can’t believe I’m disappointed with a 12th place hah.
Started steady as per & had an ok first loop (lost a few seconds hesitating to 4 but nothing too much). Heard I was 13 seconds down through the arena so kicked it up another gear as per on the long route to 9 (but possibly too much as I was really getting into the red already by number 12). Had made back those 13 seconds by 14. Only saw the left or right options to 15. Never even saw the option through the middle. 2 seconds invested in planning would for sure have been worthwhile!! Binned all my gained time on that leg, oops. Then absolutely dying round the last loop. But also just loved this weekend. Zero nerves & all the enjoyment :D so so motivated for winter.
C • well done 3

Saturday Sep 28, 2019 #

8 AM

Running warm up/down 16:26 intensity: (1:42 @1) + (14:44 @2) 3.16 km (5:12 / km)
ahr:136 max:148 shoes: Saucony iso

Orienteering 10:37 intensity: (1 @1) + (29 @2) + (2:19 @3) + (6:25 @4) + (1:23 @5) 2.46 km (4:19 / km)
ahr:172 max:187 shoes: Adizero adios (blue)

Knockout sprint qualification race - Zwingen - 5th in heat B (top 12 to qualify)
Much harder than I was expecting. I didn’t start well & felt really stressed in the castle bit, slipping all over the place & struggling to see the routes. Then I could see 2 girls from the minute behind closing in so I pulled myself together & absolutely smashed the second half in v high stress mode. Was OK in the end though. So relieved to finish top 6 as that was my only route into tomorrow’s A final (have no world ranking points this year).

Running warm up/down 6:40 intensity: (6 @1) + (3:16 @2) + (2:28 @3) + (50 @4) 1.3 km (5:07 / km)
ahr:153 max:178 shoes: Adizero adios (blue)

10 AM

Running warm up/down 11:22 intensity: (20 @1) + (9:56 @2) + (1:05 @3) + (1 @4) 2.23 km (5:06 / km)
ahr:145 max:170 shoes: Saucony iso

Orienteering 8:00 intensity: (15 @1) + (1:56 @2) + (4:48 @3) + (1:01 @4) 1.88 km (4:15 / km)
ahr:155 max:180 shoes: Adizero adios (blue)

Quarter Final - 3rd (top 3 to qualify)
Wanted to try something different from last year so I took it out hard & on my own route choice - v proud of myself for not just following :-)
Knew we had a butterfly / some kind of gaffling & I didn’t see anyone for either of the loops which was nice as I could just do my own thing stress free.
Got confused coming out of 12 & the Swiss girls caught me when I had to stop to double check what I was doing. Happy to just cruise in in 3rd (but wish I’d run harder now as that was the difference between 7th & 9th place in the end!)

Running warm up/down 6:40 intensity: (1 @1) + (5:08 @2) + (1:17 @3) + (14 @4) 1.27 km (5:14 / km)
ahr:150 max:177 shoes: Adizero adios (blue)

Running warm up/down 4:00 intensity: (55 @2) + (3:05 @3) 0.69 km (5:49 / km)
ahr:157 max:166 shoes: Adizero adios (blue)

2 PM

Running warm up/down 13:43 intensity: (13:10 @2) + (33 @3) 2.75 km (5:00 / km)
ahr:148 max:160 shoes: Adizero adios (blue)

Orienteering 6:26 intensity: (14 @1) + (41 @2) + (4:35 @3) + (56 @4) 1.63 km (3:56 / km)
ahr:159 max:176 shoes: Adizero adios (blue)

Semi final - Laufen - 3rd (top 2 qualify)
Ah damn. This was much shorter than I was expecting & I left myself with too much to do. Should’ve attacked the first part much much harder. Almost worked my way back but came up 1 second short! Soooo close!
On the positive I’m very happy that I took my own route-choices again - a big step forward from the alice that just liked to follow! :) & another top 10, yay! :D

Running warm up/down 8:46 intensity: (1:12 @1) + (7:34 @2) 1.48 km (5:55 / km)
ahr:132 max:141 shoes: Saucony iso

5 PM

Orienteering 10:25 intensity: (6 @0) + (4:10 @1) + (6:09 @2) 1.91 km (5:28 / km)
ahr:127 max:152 shoes: Saucony iso

Cruise round the final course with Charl & Meg

Friday Sep 27, 2019 #

Event: World Cup Round 3
 
1 PM

Orienteering 28:54 intensity: (1 @0) + (1:22 @1) + (19:07 @2) + (8:00 @3) + (24 @4) 5.68 km (5:05 / km) +35m 4:56 / km
ahr:145 max:179 shoes: Saucony iso

Model event

Thursday Sep 26, 2019 #

Note
(rest day)

Travel day

Wednesday Sep 25, 2019 #

7 PM

Running 33:04 intensity: (10 @0) + (12:56 @1) + (18:55 @2) + (1:03 @3) 6.53 km (5:04 / km) +60m 4:50 / km
ahr:127 shoes: Gel Kayano 24

Tired. Long day at work & sorting stuff out.

Tuesday Sep 24, 2019 #

6 PM

Running warm up/down 14:03 intensity: (31 @1) + (11:41 @2) + (1:45 @3) + (6 @4) 2.93 km (4:47 / km) +28m 4:34 / km
ahr:142 max:171 shoes: Inov8 roclites (pink)

Running 35:51 intensity: (38 @1) + (9:25 @2) + (22:43 @3) + (2:50 @4) + (15 @5) 8.2 km (4:22 / km) +66m 4:12 / km
ahr:157 max:186 shoes: Inov8 roclites (pink)

Grass fartlek - nice big group out tonight :)
4x30 (15), 4x60 (30), 2x90 (45), 2x3 (90), 2x90 (45), 4x60 (30), 4x30 (15)

Running warm up/down 17:55 intensity: (17 @1) + (43 @2) + (8:51 @3) + (7:38 @4) + (26 @5) 3.42 km (5:14 / km) +37m 4:58 / km
ahr:167 max:185 shoes: Inov8 roclites (pink)

In the dark!! Bye bye summer

Monday Sep 23, 2019 #

12 PM

Gym 40:00 [0]

Managed to fall over in the shower (I mean who even does this) & bang my head & knee pretty hard, so I didn’t do any weights or dynamic stuff today - core & stability work instead
6 PM

Running 39:29 intensity: (2:42 @1) + (17:55 @2) + (16:55 @3) + (1:57 @4) 7.72 km (5:07 / km) +81m 4:52 / km
ahr:149 max:174 shoes: Saucony iso

Little potter about in the rain

Sunday Sep 22, 2019 #

10 AM

Running 1:39:13 intensity: (5 @0) + (15:29 @1) + (43:18 @2) + (37:17 @3) + (3:04 @4) 16.89 km (5:53 / km) +417m 5:14 / km
ahr:145 shoes: Inov8 roclites (pink)

Minging weather but really enjoyable finding some new trails with Leila from the Chevin over to Burley Moor. Must get myself up here more often.

Saturday Sep 21, 2019 #

8 AM

Running warm up/down 16:38 intensity: (2:23 @1) + (14:15 @2) 3.23 km (5:09 / km) +19m 5:00 / km
ahr:129 max:143 shoes: Saucony iso

Running 18:35 intensity: (22 @1) + (6:20 @2) + (4:19 @3) + (3:02 @4) + (4:32 @5) 5.0 km (3:43 / km) +95m 3:24 / km
ahr:160 max:194 shoes: Saucony iso

Potternewton Parkrun - I ran this in 20:54 in February & promised myself that I would be back to take the course record. Really happy to do that today :D

Running warm up/down 13:10 intensity: (10 @1) + (12 @2) + (10:47 @3) + (2:01 @4) 2.4 km (5:29 / km) +65m 4:50 / km
ahr:165 max:176 shoes: Saucony iso

Thursday Sep 19, 2019 #

12 PM

Gym 40:00 [1]

Found some good circuits to try out
5 PM

Running warm up/down 17:03 intensity: (8 @0) + (4:40 @1) + (11:13 @2) + (1:02 @3) 3.39 km (5:02 / km) +36m 4:47 / km
ahr:130 max:166 shoes: Saucony iso

Running 19:34 intensity: (1:02 @1) + (9:36 @2) + (7:59 @3) + (52 @4) + (5 @5) 4.49 km (4:22 / km)
ahr:148 max:182 shoes: Saucony iso

8min tempo (90s), 8 x 200 (45s)

Running warm up/down 15:34 intensity: (16 @1) + (13:41 @2) + (1:13 @3) + (24 @4) 3.03 km (5:08 / km) +31m 4:53 / km
ahr:143 max:174 shoes: Saucony iso

Wednesday Sep 18, 2019 #

12 PM

Yoga 40:00 [0]

This was nice
5 PM

Running 52:52 intensity: (19 @0) + (8:24 @1) + (14:57 @2) + (25:46 @3) + (3:26 @4) 10.05 km (5:16 / km) +89m 5:02 / km
ahr:149 max:178 shoes: Saucony iso

Ran to get plant food cos middle age

Tuesday Sep 17, 2019 #

12 PM

Gym 40:00 [1]

6 PM

Running 1:02:11 intensity: (2:32 @1) + (17:33 @2) + (34:09 @3) + (6:28 @4) + (1:29 @5) 13.4 km (4:38 / km) +163m 4:22 / km
ahr:156 max:191 shoes: Inov8 roclites (pink)

Back to Leeds City training after many months away :)
Fartlek session on the golf course, 4x30, 4x60, 2x90, 2x2, 2x90, 4x60, 4x30 (half time jog recovery). Chatty & controlled.

Monday Sep 16, 2019 #

Note

Not managing the work / training / life balance very well...

Sunday Sep 15, 2019 #

11 AM

Running 1:23:21 intensity: (10 @0) + (9:44 @1) + (21:42 @2) + (19:03 @3) + (31:46 @4) + (56 @5) 17.12 km (4:52 / km)
ahr:155 shoes: Saucony iso

Back in the flatlands of Selby.
Saw a doggy flyball competition taking place :D

Saturday Sep 14, 2019 #

10 AM

Running warm up/down 15:00 intensity: (21 @1) + (13:29 @2) + (1:10 @3) 3.06 km (4:54 / km) +16m 4:47 / km
ahr:142 max:161 shoes: Saucony iso

Orienteering 12:31 intensity: (15 @1) + (9 @2) + (4:47 @3) + (4:49 @4) + (2:31 @5) 2.99 km (4:11 / km) +21m 4:03 / km
ahr:170 max:188 shoes: Adizero adios (blue)

British Sprint Quali - Loughborough University - Heat A - 1st
Weird starting by myself.
Did some controls fast just to get my head into things & then chilled.

Running warm up/down 11:31 intensity: (13 @1) + (1:01 @2) + (4:18 @3) + (5:46 @4) + (13 @5) 2.4 km (4:48 / km) +18m 4:37 / km
ahr:167 max:184 shoes: Adizero adios (blue)

2 PM

Running warm up/down 18:23 intensity: (22 @1) + (17:09 @2) + (52 @3) 3.48 km (5:17 / km) +15m 5:10 / km
ahr:141 max:161 shoes: Adizero adios (blue)

Orienteering 12:24 intensity: (4 @1) + (20 @2) + (4:48 @3) + (5:10 @4) + (2:02 @5) 2.92 km (4:15 / km) +45m 3:56 / km
ahr:171 max:189 shoes: Adizero adios (blue)

Final - 2nd :) so so nice to be back racing!
Always knew this area didn’t suit my strengths, so I’m actually quite relieved to be on the podium (definitely had the fear!), if a bit disappointed in the time (lost 25 seconds combined on 4, 5 & 9 - all missing the nice smooth routechoices).
Running wise going about the same as Meg but I really need to figure out how to improve at the accelerations/changes of direction needed to do well on these control picky campus areas. Just bleeding away the seconds faffing about.
Plenty of decent stuff though & lots to build back up on over the next 6 months or so :D definitely starting to feel keen again!
On a side note I don’t feel that I got everything out of myself physically today. Like I really pushed myself to the max in Vienna but I just couldn’t get myself to that same point today...?

Running warm up/down 13:18 intensity: (37 @1) + (10:06 @2) + (1:57 @3) + (38 @4) 2.26 km (5:52 / km) +19m 5:38 / km
ahr:143 max:174 shoes: Adizero adios (blue)

Friday Sep 13, 2019 #

5 PM

Running 30:53 intensity: (4 @0) + (47 @1) + (19:34 @2) + (7:07 @3) + (3:20 @4) + (1 @5) 6.75 km (4:35 / km)
ahr:147 max:183 shoes: Saucony iso

Joggle & strides

Thursday Sep 12, 2019 #

Note
(rest day)

Wednesday Sep 11, 2019 #

6 PM

Running 40:13 intensity: (8:14 @1) + (27:30 @2) + (3:24 @3) + (1:05 @4) 8.19 km (4:55 / km) +56m 4:45 / km
ahr:133 shoes: Saucony iso

Quick loop of Golden Acre Park - mega hungry to ridiculous levels. Had to rush home for an emergency sandwich.

Tuesday Sep 10, 2019 #

5 PM

Running warm up/down 23:58 intensity: (7 @0) + (4:08 @1) + (14:07 @2) + (5:18 @3) + (18 @4) 4.57 km (5:15 / km) +82m 4:49 / km
ahr:137 max:178 shoes: Saucony iso

Running 19:52 intensity: (7:32 @2) + (8:48 @3) + (2:51 @4) + (41 @5) 4.13 km (4:48 / km)
ahr:158 max:187 shoes: Saucony iso

8 x 400 - again trying to run with good form rather than flat out. Gym aches got me.
Probably time to go back to the group sessions soon.

Running warm up/down 15:19 intensity: (3:48 @2) + (8:33 @3) + (2:58 @4) 2.91 km (5:16 / km) +27m 5:02 / km
ahr:162 max:178 shoes: Saucony iso

Concerning if my average HR was this high!

Monday Sep 9, 2019 #

12 PM

Gym 40:00 [1]

6 PM

Running 48:42 intensity: (7:10 @1) + (21:51 @2) + (8:02 @3) + (11:27 @4) + (12 @5) 10.01 km (4:52 / km) +112m 4:37 / km
ahr:146 shoes: Saucony iso

Horsforth loop. Still feel a bit off but significantly better than yesterday at least.

Sunday Sep 8, 2019 #

10 AM

Running warm up/down 11:01 intensity: (1:14 @1) + (8:01 @2) + (1:23 @3) + (21 @4) + (2 @5) 2.09 km (5:16 / km) +13m 5:07 / km
ahr:139 max:182 shoes: Saucony iso

Orienteering 35:52 intensity: (25 @0) + (4:22 @1) + (30:38 @2) + (27 @3) 6.21 km (5:46 / km) +63m 5:30 / km
ahr:135 max:162 shoes: Saucony iso

Really disappointed, I’ve been looking forward to the Leeds City Race for ages, but I felt truly terrible already on the way to number 1. I had such bad stomach cramps - couldn’t concentrate on anything or go any faster than a jog. Stopped at 5 & pottered about some of the other controls before it was unbearably painful and I had to walk back :( still feel dire this evening.

Saturday Sep 7, 2019 #

10 AM

Running warm up/down 15:53 intensity: (10 @0) + (7:38 @1) + (7:57 @2) + (7 @3) + (1 @4) 2.83 km (5:36 / km) +52m 5:08 / km
ahr:124 max:171 shoes: Saucony iso

Orienteering 14:43 intensity: (34 @1) + (3:07 @2) + (2:46 @3) + (8:16 @4) 3.69 km (3:59 / km) +15m 3:55 / km
ahr:162 max:180 shoes: Saucony iso

Fat Rascal Prologue - Colton - I was poor to number one (the only leg in the forest lol), getting stuck with hedges whilst trying to plan ahead. After that it was basically a spot on race minus a missed alleyway double back on the way to 8. Very easy fast area though so not too many opportunities to make errors.

Running warm up/down 5:48 intensity: (1:04 @1) + (4:44 @2) 1.05 km (5:30 / km)
ahr:129 max:141 shoes: Saucony iso

Stomach cramp
1 PM

Running warm up/down 8:42 intensity: (37 @1) + (8:05 @2) 1.63 km (5:21 / km) +55m 4:35 / km
ahr:135 max:142 shoes: Inov8 roclites (pink)

Orienteering 15:13 intensity: (20 @1) + (5:40 @2) + (3:12 @3) + (6:01 @4) 3.37 km (4:31 / km) +54m 4:11 / km
ahr:160 max:181 shoes: Inov8 roclites (pink)

Fat Rascal chasing sprint - Temple Newsam - felt a bit out of my comfort zone & had a couple of time losses (4 - I couldn’t see the olive green & got confused what I could cross, 16 - Mary took a much better route through the woods whereas I went all the way round the paths, 23 - dunno just slow). Luckily I didn’t have to do an uphill sprint finish!

Running warm up/down 5:05 intensity: (1:38 @1) + (3:27 @2) 0.87 km (5:50 / km)
ahr:128 max:150 shoes: Inov8 roclites (pink)

Feeling even worse

Friday Sep 6, 2019 #

4 PM

Running 44:46 intensity: (10:21 @1) + (24:29 @2) + (7:22 @3) + (2:34 @4) 9.16 km (4:53 / km) +23m 4:49 / km
ahr:137 max:176 shoes: Saucony iso

Into to town to collect some tickets. Nice new path exploration.

Thursday Sep 5, 2019 #

12 PM

Gym 40:00 [1]

5 PM

Running 38:57 intensity: (17:21 @1) + (14:02 @2) + (5:19 @3) + (2:15 @4) 7.53 km (5:10 / km) +60m 4:58 / km
ahr:132 max:178 shoes: Saucony iso

Roundhay Park - autumnal & gorgeous <3
Bit tired from the hills/gym combo so cut short

Wednesday Sep 4, 2019 #

6 PM

Running 1:03:53 intensity: (4:21 @1) + (41:11 @2) + (14:27 @3) + (2:59 @4) + (55 @5) 13.25 km (4:49 / km) +67m 4:42 / km
ahr:143 max:187 shoes: Saucony iso

w/u, 8min tempo, 10 x 30s hills (80s), 8min tempo, w/d

Tuesday Sep 3, 2019 #

5 PM

Running 1:04:12 intensity: (7 @0) + (18:42 @1) + (27:50 @2) + (15:13 @3) + (2:18 @4) + (2 @5) 11.62 km (5:31 / km) +181m 5:07 / km
ahr:139 shoes: Saucony iso

Nice run with Fay :) trying to coax my legs back to life

Monday Sep 2, 2019 #

Note
(rest day)

Home at 3am due to flight delays. Great. Zzzzzzz

Sunday Sep 1, 2019 #

10 AM

Running warm up/down 15:12 intensity: (5 @0) + (6:36 @1) + (8:31 @2) 2.84 km (5:21 / km) +4m 5:19 / km
ahr:124 max:150 shoes: Saucony iso

Orienteering 14:41 intensity: (29 @1) + (7 @2) + (3:16 @3) + (10:24 @4) + (25 @5) 3.41 km (4:18 / km)
ahr:169 max:187 shoes: Adizero adios (blue)

VOC - Race 3 - Vienna University (Prater Campus) - 1st
Ahh loved this area. Really fast flat running interspersed with little technical bits. I think I nailed the route choices & really went for it on the nice long legs. Apart from taking a slightly dodgy direction leaving 3 I don’t think there were too many more seconds to save - chuffed with that

Running warm up/down 8:18 intensity: (7:30 @2) + (48 @3) 1.6 km (5:12 / km)
ahr:142 max:169 shoes: Adizero adios (blue)

1 PM

Running warm up/down 10:05 intensity: (1:46 @1) + (8:19 @2) 1.74 km (5:48 / km)
ahr:127 max:139 shoes: Adizero adios (blue)

Orienteering 12:33 intensity: (9 @1) + (6:18 @2) + (1:39 @3) + (4:07 @4) + (20 @5) 2.94 km (4:16 / km)
ahr:159 max:190 shoes: Adizero adios (blue)

Sprint relay - absolutely knackered, had major leg burn already like 1 minute in :,-(
Really top weekend though. Would 10/10 recommend for sprint fans.

Running warm up/down 9:38 intensity: (12 @1) + (9:02 @2) + (24 @3) 1.84 km (5:14 / km)
ahr:137 max:159 shoes: Adizero adios (blue)

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