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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 30 days ending Nov 30, 2019:

activity # timemileskm+m
  Running21 19:33:14 152.23(7:42) 244.98(4:47) 2361
  Gym8 4:50:00
  Orienteering4 3:34:47 22.95(9:22) 36.93(5:49) 637
  Total33 27:58:01 175.17 281.91 2999
  [1-5]33 27:56:04

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Saturday Nov 30, 2019 #

6 PM

Running warm up/down 20:33 intensity: (1:02 @1) + (16:18 @2) + (3:06 @3) + (7 @4) 4.22 km (4:52 / km)
ahr:141 max:174 shoes: Saucony iso


Running 17:22 intensity: (28 @2) + (4:18 @3) + (12:30 @4) + (6 @5) 5.14 km (3:23 / km)
ahr:170 max:183 shoes: Adizero adios (blue)

Podium 5k - decided to go after a Facebook post saying the course was ‘absolutely fine’. Got there to find it was like an ice rink grrrr. Loads of people didn’t run or dropped out part way round which was a shame. Buzzing to be only 2 seconds off my PB in those conditions.
I felt really great but there was just no chance to push on as it was such bad grip & I was sliding round every corner - a real shame. On the plus, on the two occasions I’ve run 17:2X before I’ve been absolutely dying, and this one felt super comfortable. Good to know where I’m at (& 100% cracking 17mins next year!)

Running warm up/down 16:19 intensity: (23 @2) + (8:55 @3) + (6:27 @4) + (34 @5) 3.12 km (5:13 / km)
shoes: Adizero adios (blue)

Thursday Nov 28, 2019 #

12 PM

Gym 40:00 [1]

Weights
5 PM

Running 34:06 [2] 6.88 km (4:58 / km) +42m 4:49 / km
shoes: Saucony iso

Wednesday Nov 27, 2019 #

7 PM

Orienteering 55:38 intensity: (13 @1) + (10:59 @2) + (43:45 @3) + (41 @4) 9.92 km (5:36 / km) +160m 5:11 / km
ahr:160 max:179

Night O at Temple Newsam - had loads of fun splashing about in the mud :-)

Tuesday Nov 26, 2019 #

12 PM

Gym 40:00 [1]

6 PM

Running 1:00:32 intensity: (13 @0) + (2:09 @1) + (24:30 @2) + (17:31 @3) + (11:22 @4) + (4:47 @5) 13.1 km (4:37 / km) +255m 4:13 / km
ahr:155 shoes: Saucony iso

30mins of long Kenyan hills. Legs feeling pretty dead from about halfway.

Monday Nov 25, 2019 #

Note
(rest day)

Sports massage

Sunday Nov 24, 2019 #

10 AM

Running warm up/down 16:24 intensity: (2:46 @1) + (12:57 @2) + (41 @3) 3.16 km (5:11 / km) +61m 4:43 / km
ahr:135 max:161 shoes: X-Talon 212


Running 31:25 intensity: (15 @1) + (23 @2) + (8:02 @3) + (14:28 @4) + (8:17 @5) 8.01 km (3:55 / km) +120m 3:39 / km
ahr:174 max:190 shoes: X-Talon 212

Peco XC @ Temple Newsam - 1st female :) - about 4mins behind the leading men, but won the battle of the Airienteers haha.
Absolute carnage with ~1000 people in a mass start. It started with two laps of a disgustingly muddy field (spikes were not allowed so there were people flying everywhere haha) before heading out onto the firmer tracks in the woods. Loads of huge muddy flooded bits to splash through which were great fun :D & a nice little off-road section through the woods, loving life. Finished up a big steep hill & then back round the field, sliding all over the place & very relieved not to be in a sprint finish.
Happy to feel strong over a longer distance & beat two women who I really didn’t expect to, although I’m under no illusion that I did well because it was mostly a hard surface under all that water. Not quite a true cross country (much more fun!!). Looking forward to the rest of the league.

Running warm up/down 10:55 intensity: (19 @1) + (30 @2) + (7:34 @3) + (2:32 @4) 2.03 km (5:23 / km)
ahr:164 max:181 shoes: X-Talon 212

Saturday Nov 23, 2019 #

11 AM

Running 38:22 intensity: (45 @1) + (9:01 @2) + (17:45 @3) + (9:21 @4) + (1:30 @5) 7.91 km (4:51 / km) +45m 4:43 / km
shoes: Saucony iso

A very late pre breakfast after the longest sleep ever :) much needed

Friday Nov 22, 2019 #

6 PM

Running 46:07 intensity: (16 @1) + (11:37 @2) + (28:42 @3) + (5:08 @4) + (24 @5) 9.36 km (4:56 / km) +129m 4:36 / km

Zoning out & celebrating the actual end of 8 weeks of non stop stress. Should finally be back to a full team & normal workload on Monday :-)

Thursday Nov 21, 2019 #

12 PM

Gym 40:00 [1]

6 PM

Running 55:15 intensity: (4:13 @1) + (40:50 @2) + (9:42 @3) + (28 @4) + (2 @5) 12.78 km (4:19 / km)
ahr:141

Tempo - 12, 10, 8 (90) - dreaming of food on the way round

Wednesday Nov 20, 2019 #

5 PM

Running 1:00:06 intensity: (9 @0) + (25:32 @1) + (34:25 @2) 12.3 km (4:53 / km) +152m 4:36 / km
ahr:125 max:143

Ring road loop from work

Tuesday Nov 19, 2019 #

12 PM

Gym 35:00 [1]

6 PM

Running warm up/down 16:47 intensity: (5:54 @1) + (10:43 @2) + (10 @3) 3.5 km (4:48 / km) +29m 4:37 / km
ahr:129 max:158

Running (track) 27:12 intensity: (12 @0) + (26:59 @1) + (1 @2) 6.06 km (4:29 / km)
ahr:111 max:126

14 x 70s (50s) - track was like an ice rink & I couldn’t run fast enough to work hard, so bailed to the grass with Lucy for the last 6 which was much better

Running warm up/down 17:22 intensity: (15 @0) + (14:53 @1) + (2:14 @2) 3.58 km (4:51 / km) +31m 4:40 / km
ahr:118 max:131

Cold

Monday Nov 18, 2019 #

Note

Too much stuff to deal with & get done so keeping the rest day despite also having had Friday off. Had my flu jab at lunch time & feeling headachy from that too.

Sunday Nov 17, 2019 #

7 AM

Running 1:18:11 intensity: (3:19 @1) + (45:55 @2) + (19:52 @3) + (8:19 @4) + (46 @5) 15.69 km (4:59 / km) +37m 4:56 / km
ahr:146 max:185 shoes: Saucony iso

Frosty forest & winter skies make for a dreamy morning combo.

Saturday Nov 16, 2019 #

9 AM

Running warm up/down 10:09 intensity: (8 @1) + (1:03 @2) + (8:48 @3) + (10 @4) 1.97 km (5:09 / km)
ahr:157 max:179 shoes: X-Talon 212

Running 53:15 intensity: (49 @1) + (3:30 @2) + (45:42 @3) + (3:01 @4) + (13 @5) 10.0 km (5:20 / km) +385m 4:28 / km
ahr:162 max:187 shoes: X-Talon 212

Brutal 10 <3 (spider hill)
My very favourite race series. In fact I have missed them so much since moving that we decided to come down south for the weekend just to run one :) hehe
Never stopped grinning once the whole way round! Absolutely beautiful terrain, single track, endless forest, loads of mud and lake traversing. My heart felt so so happy to be back.

Running warm up/down 11:00 [1] 2.0 km (5:30 / km)

Friday Nov 15, 2019 #

Note

Intended to run but got stuck in traffic & the drive south took ages

Thursday Nov 14, 2019 #

12 PM

Gym 35:00 [1]

6 PM

Running 40:28 intensity: (44 @1) + (39:44 @2) 8.55 km (4:44 / km)
ahr:131 max:140 shoes: Saucony iso

Ran until the road disappeared under water & I had to turn back. Absolutely vile weather. We’ll put that one down as a “character building” run.

Wednesday Nov 13, 2019 #

7 PM

Orienteering 55:19 intensity: (10:57 @1) + (44:22 @2) 10.71 km (5:10 / km) +156m 4:49 / km
ahr:127 max:154 shoes: Inov8 roclites (pink)

Night O around Horsforth. Got my route wrong around the park at the start (accidentally missing one out & having to go back for it at the end) but good fun (if confusing with the double sided maps!)

Tuesday Nov 12, 2019 #

12 PM

Gym 30:00 [1]

6 PM

Running 59:39 intensity: (39 @1) + (3:12 @2) + (21:59 @3) + (32:25 @4) + (1:24 @5) 13.0 km (4:35 / km) +93m 4:26 / km
ahr:168 max:192 shoes: Saucony iso

5 x 5min (90s) bingo loops - felt good

Monday Nov 11, 2019 #

Note
(rest day)

Sunday Nov 10, 2019 #

3 PM

Running 1:11:09 intensity: (11 @0) + (58 @1) + (13:53 @2) + (51:57 @3) + (4:10 @4) 13.85 km (5:08 / km) +177m 4:50 / km
ahr:156 shoes: Saucony iso

Finally got out the door for a run with Leila

Saturday Nov 9, 2019 #

9 AM

Running warm up/down 15:25 intensity: (3:56 @1) + (11:29 @2) 3.17 km (4:52 / km) +30m 4:39 / km
ahr:127 max:138 shoes: X-Talon 212

Running 48:39 intensity: (22:45 @1) + (25:06 @2) + (45 @3) + (3 @4) 10.22 km (4:46 / km) +60m 4:37 / km
ahr:123 max:174 shoes: X-Talon 212

Grass session with the boys - 10min (2), 6 x 2.5min (90s), 5min, 6 x hill sprints - proper grind, yuck

Running warm up/down 19:10 [2] 3.79 km (5:03 / km) +43m 4:47 / km
ahr:138 max:146 shoes: X-Talon 212

Friday Nov 8, 2019 #

7 PM

Running 52:15 intensity: (34 @1) + (13:15 @2) + (38:26 @3) 10.38 km (5:02 / km) +136m 4:44 / km
ahr:159 max:167 shoes: Saucony iso

De stressing Friday run :) it’s been a long week, glad it’s the weekend!

Thursday Nov 7, 2019 #

12 PM

Gym 40:00 [1]

Weights. I ache already.
5 PM

Running 1:00:14 intensity: (16 @1) + (22:01 @2) + (13:23 @3) + (24:34 @4) 12.23 km (4:56 / km) +132m 4:40 / km
ahr:159 shoes: Gel Kayano 24

South Leeds plod. HR incorrect.

Wednesday Nov 6, 2019 #

7 PM

Orienteering 55:50 intensity: (51 @0) + (2:35 @1) + (52:24 @2) 10.3 km (5:25 / km) +161m 5:02 / km
ahr:135 max:149 shoes: Gel Kayano 24

Bingley night o - good fun. Could deffo have got another control but I didn’t know that at the time and I’d skipped all the far away ones. So tricky trying to calculate how far you can run to the minute!

Tuesday Nov 5, 2019 #

12 PM

Gym 30:00 [1]

Plus some unlogged stretching once my stressy deadlines were met
6 PM

Running warm up/down 13:55 intensity: (6 @0) + (1:34 @1) + (11:35 @2) + (23 @3) + (17 @4) 2.86 km (4:52 / km) +40m 4:33 / km
ahr:130 max:181 shoes: Saucony iso

Running 27:01 intensity: (10 @1) + (56 @2) + (12:49 @3) + (12:27 @4) + (39 @5) 6.64 km (4:04 / km) +162m 3:37 / km
ahr:167 max:193 shoes: Saucony iso

27mins of longer continuous rolling hill reps - about 1:50 up & a fast run back down as well. Feeling really good for my rest day & enjoyed pushing on a bit.
Saw lots of fireworks up there too so feel better about missing the Roundhay bonfire for this - I’ve committed to these sessions so I will be there.

Running warm up/down 14:39 intensity: (3 @1) + (1:49 @2) + (12:15 @3) + (32 @4) 2.79 km (5:16 / km) +12m 5:09 / km
ahr:160 max:177 shoes: Saucony iso

Monday Nov 4, 2019 #

Note
(rest day)

Sunday Nov 3, 2019 #

12 PM

Running 51:24 intensity: (17:13 @1) + (27:49 @2) + (3:35 @3) + (2:47 @4) 10.82 km (4:45 / km) +69m 4:36 / km
ahr:132 shoes: Saucony iso

Ran to Bramhope. Felt tired.

Saturday Nov 2, 2019 #

1 PM

Running warm up/down 18:07 intensity: (20 @1) + (12:46 @2) + (4:50 @3) + (11 @4) 3.65 km (4:58 / km) +23m 4:49 / km
ahr:145 max:171 shoes: Inov8 roclites (pink)


Running 11:01 intensity: (43 @2) + (6:42 @3) + (3:36 @4) 2.83 km (3:54 / km) +30m 3:42 / km
ahr:166 max:180

National XC relays - last leg of the B team - 9th!!! - 1st B team :D
Proper love this course, especially the bit through the woods. It was also crazy muddy this year & my legs were on fire trying to haul myself through it; so energy sapping.
Got overtaken by Bristol & Charnwood, but I also overtook 6 teams (including Lincoln Wellington with about 5m to go hahaha) so v pleased with that :)
(Also ran faster than one of the girls in our A team - excellent scalp).

Running warm up/down 12:14 intensity: (18 @1) + (11:56 @2) 2.18 km (5:37 / km) +19m 5:23 / km
ahr:140 max:148 shoes: Inov8 roclites (pink)


6 PM

Orienteering 48:00 [2] 6.0 km (8:00 / km) +160m 7:04 / km

Night orienteering at Loxley on the way home - too many brambles and rocks that I was terrified of breaking myself in.

Friday Nov 1, 2019 #

6 PM

Running 36:32 intensity: (27 @1) + (15:05 @2) + (21:00 @3) 7.24 km (5:03 / km) +50m 4:53 / km
ahr:155 max:165 shoes: Gel Kayano 24

Beaut evening for running

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