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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 31 days ending Oct 31, 2013:

activity # timemileskm+m
  Running12 12:30:46 78.06 125.63 340
  Bike5 2:50:00
  S&C4 1:45:00
  Circuits2 1:45:00
  Orienteering3 1:44:50 8.64(12:08) 13.9(7:33) 440
  Spin2 1:25:00
  Gym1 40:00
  Total22 22:40:36 86.7 139.53 780
  [1-5]21 21:25:36

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Wednesday Oct 30, 2013 #

Bike 25:00 [1]

Got myself organised with a bike :-)

Running warm up/down 18:15 [1] 2.3 km (7:56 / km)

Drills and warmup

Running intervals (Track) 30:28 [4] 7.0 km (4:21 / km)

5 x 1200m - with 1min active recovery between each one
Averaged around 5mins a rep - not aiming to kill myself at this time of year!

Running intervals 2:00 [5] 0.8 km (2:30 / km)

Halloween relay - 3 people in a team, each person runs 4 x 200m. Love some competition :)
We were disqualified for decapitating our skeleton baton though.

Running warm up/down 15:00 [1] 1.1 km (13:38 / km)

Tuesday Oct 29, 2013 #

Spin 45:00 [2]

Monday Oct 28, 2013 #

Running warm up/down 15:00 [1] 2.9 km (5:10 / km)

Feeling much better

S&C 30:00 [1]

Sunday Oct 27, 2013 #

Note
(sick)

Long walk

Saturday Oct 26, 2013 #

Running warm up/down 15:00 [1]

Running tempo 21:45 [4] 5.0 km (4:21 / km)

Pretty happy considering how full of cold I am, and how windy and muddy it was. Still managed to come 2nd woman (although what that says about thae standard of women runners in Reading...!)
Feel about a million times better for spending yesterday in bed, and for actually doing something today. Hopefully I'm on the recovery now.

Note
(sick)

Friday Oct 25, 2013 #

Note
(sick)

Still ill and off work, boooo :(

Thursday Oct 24, 2013 #

Note
(sick)

Went to work all fine and then finished the day with the worst cold ever! I don't understand how I can go from nothing to full blown disease in a matter of hours, especially when I've been so healthy. I blame equally diseased colleagues. Hopefully it will disappear as quickly as it arrived, and won't be the type that lingers. I want to run on Saturday!

Wednesday Oct 23, 2013 #

Running warm up/down 15:19 [1] 2.2 km (6:58 / km)

Running (Track) 39:00 [4] 8.4 km (4:39 / km)

400m, 600m, 800m with 200m recovery between each x 2
Timed 800m

Managed to move up this week and run with a faster group :-)
Felt really strong, and like I worked harder than usual and had more energy.
Much prefer these shorter reps, but I know the long ones are important too if I ever want any speed endurance.

Running warm up/down 40:00 [1] 4.5 km (8:53 / km)

Tuesday Oct 22, 2013 #

Running 35:00 [1] 5.0 km (7:00 / km)

Easy running, drills and strides. Left quad is really quite painful.

S&C 15:00 [0]

Monday Oct 21, 2013 #

Note
(rest day)

Sunday Oct 20, 2013 #

Running 1:42:30 [3] 15.5 km (6:37 / km) +250m 6:07 / km

Don't think I have ever enjoyed a long run so much :-)
Wanted to avoid roads, so I took the train out to Pangbourne and then ran the Chiltern Way back home.
Pouring rain the entire way.
Mud everywhere.
Never once got bored.
Loved it!

Saturday Oct 19, 2013 #

Running warm up/down 35:00 [2] 6.0 km (5:50 / km)

Running tempo 21:35 [4] 5.0 km (4:19 / km)

Getting faster :-)

Friday Oct 18, 2013 #

Circuits 1:00:00 [2]

So much fun!! Really difficult exercises, but luckily I wasn't the only one in the class struggling with press ups and swiss balls. The instructor tried to rope me into attending abs class afterwards, hahaha i think not!
Done lots of rolling and stretching afterwards and feel soooo good for it.

Thursday Oct 17, 2013 #

Gym 40:00 [1]

Mega tired but went anyways - trying hard to be disciplined!

Wednesday Oct 16, 2013 #

Running warm up/down (Track) 52:00 [1] 8.0 km (6:30 / km)

Warm up - track laps & group drills
Warm down - track laps, stretching, run home (got some special edition one direction love hearts this week, lucky us!)

Running tempo (Track) 15:00 [3] 3.6 km (4:10 / km)

A joyous 'how far can you get in 15 minutes run'. Answer = not very!

Running intervals 18:37 [4] 4.0 km (4:39 / km)

5 x 600m with a 200m jog between each one
2:32, 2:28, 2:25, 2:27, 2:21

Tuesday Oct 15, 2013 #

Running 36:00 [3] 7.3 km (4:56 / km)

Was loving life today, one of those days where everything feels awesome. Went around Christchurch meadows and then along the grassy stretch of park at the side of the Thames path, racing some guys who didn't know we were racing ;)

S&C 20:00 [0]

Sunday Oct 13, 2013 #

Orienteering 20:30 [3] 3.0 km (6:50 / km)

Sprint relay around Kings Buildings, back first on the first leg so pretty happy considering how much alcohol I was sweating out

Bike warm up/down 35:00 [1]

It has been so good to have a bike again, saves my shins so much unnecessary km's on the roads getting to training. May be time to invest?

Saturday Oct 12, 2013 #

Orienteering 38:20 [3] 5.3 km (7:14 / km) +240m 5:54 / km

ESOC event on Arthur's Seat, felt like endless steep hills & my quads are massively aching now. Nice to have a map in hand and some actual terrain though. Quite a fun little twisty course, very middle distancey, and no long and boring legs - bonus!

Bike warm up/down 30:00 [1]

Friday Oct 11, 2013 #

Bike 50:00 [1]

Borrowed Jet's bike for a lunchtime ride along the canal, super chilly but really enjoyable :-)

Thursday Oct 10, 2013 #

Orienteering 46:00 [2] 5.6 km (8:13 / km) +200m 6:58 / km

FwtN - Blackford Hill
First time in terrain since the Scottish so took everything quite cautiously, not feeling particularly confident in the tussocks or down hill.
Was goood to be back orienteering though, and on an Edinburgh favourite too :)

Bike warm up/down 30:00 [1]

Monday Oct 7, 2013 #

Running 1:08:00 [2] 11.5 km (5:55 / km) +90m 5:41 / km

Finally found a little bit of proper countryside :D Lanes, woods, deer, solitude, perfect!
Have also located where the Millionaires of Reading hang out - soooo posh!

Sunday Oct 6, 2013 #

S&C 40:00 [0]

Not feeling great today, really high HR, and really really warm for no reason. Just did lots of stability, rolling, stretching and core instead. Sad times, I had such a good run planned.

Saturday Oct 5, 2013 #

Running warm up/down 35:00 [1] 6.0 km (5:50 / km)

Along the river & back again afterwards - so pretty, I love autumn :-)

Running tempo 21:57 [4] 5.0 km (4:23 / km)

Whoo taken over half a minute off my 5km already in 3 weeks. Loved it, felt good, so glad I decided to come instead of going out last night - I think this may be the first time I have ever opted for training over drinking - oh no I am becoming one of those sensible people! :P

Friday Oct 4, 2013 #

Circuits 45:00 [2]

Circuits - such hard work, I am so weedy when it comes to anything involving upper body strength (I literally have non!).
Determined to get a more rounded fitness routine rather than just cardio all the time though - I think some strength and stability will definitely be beneficial, and I'm quite enjoying a new challenge :)

My body really appreciated having a rest yesterday, I think I forget sometimes how tiring work really is, and sometimes you just need some time to chill out, eat well and sleep. Meant I could really push myself tonight instead of just having two mediocre sessions.

Thursday Oct 3, 2013 #

Note
(rest day)

Super keen for Edinburgh next week :D
C • like! 4

Wednesday Oct 2, 2013 #

Running warm up/down 22:20 [1] 2.13 km (10:29 / km)

Running (Track) 37:00 [3] 8.0 km (4:38 / km)

4 x 1miles (1600m) at half marathon pace, except I don't have a clue about my paces, and everyone seemed to be going sooo much more quickly than me. Ran at 7.10 a rep with a slow 400m between each one.

Running warm up/down 39:00 [1] 4.4 km (8:52 / km)

Drills, stretching, gossipy jogging. Our coach even brings sweets for the end of every sesh - such motivation! :)

Tuesday Oct 1, 2013 #

Spin 40:00 [2]

Shins are sore so you gotta love some spinning action :-D

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