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Training Log Archive: Leakie

In the 31 days ending Mar 31, 2014:

activity	#	time	miles		km		+m
Running	13	10:19:18	67.31		108.32		435
Bike	4	4:21:00
Orienteering	4	3:59:49	22.76	(10:32)	36.63	(6:33)	540
Spin	4	3:10:00
Gym	4	2:50:00
S&C	6	1:40:00
Circuits	1	1:00:00
Total	26	27:20:07	90.07		144.95		975
[1-5]	26	25:40:07

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Monday Mar 31, 2014 #

Note
(rest day)

Still full of cold & would rather rest than look like death for much longer :P Hopefully be fine for an easy gym sesh tomorrow & track by Wednesday.

Sunday Mar 30, 2014 #

Orienteering warm up/down 30:00 [1] 4.0 km (7:30 / km)
shoes: Asics Gel Kayano 20 (Pink)

Orienteering race 17:57 [5] 3.5 km (5:08 / km)
shoes: Asics Gel Kayano 20 (Pink)

Sprint race. Loved it. Love sprint.
Room for improvement but overall happy & had fun.
Definitely feel capable of running sprint at wuoc.
Would love to do middle & relay too, but friday may have ended that ambition sadly, even with a fairly decent bucs.
Motivated anyway, so we'll just have to wait and see!

Saturday Mar 29, 2014 #

Orienteering 30:00 [2] 5.0 km (6:00 / km)
shoes: Asics Gel Kayano 20 (Pink)

Morning jog. Feeling much happier & positive again. Things don't always work out to plan. Lessons learnt & moving on :-)

Friday Mar 28, 2014 #

Orienteering race 43:24 [5] 4.5 km (9:39 / km) +190m 7:58 / km
shoes: Oroc

Middle race - started well & on reflection i'm happy with the majority of the course, especially the open. But fell half way, & cut my knee & shoelace, which wasn't ideal to run with a shoe flapping around :-( Also lost 2mins on the wrong path right at the very end, which ended hopes of a respectable finish time today. Disappointed. Really let myself down.

Orienteering warm up/down 35:00 [1] 5.0 km (7:00 / km)

Note

Oww just looked at splits and was going so well until the shoe incident :-(

Wednesday Mar 26, 2014 #

Running 40:42 [2] 7.2 km (5:39 / km)
shoes: Asics Gel Kayano 20 (Pink)

Nice & easy, mixed up with a few strides and drills along the river

Tuesday Mar 25, 2014 #

Spin 40:00 [3]

S&C (Rolling) 10:00 [0]

Monday Mar 24, 2014 #

Running 34:11 [2] 7.2 km (4:45 / km) +65m 4:33 / km
shoes: Asics Gel Kayano 20 (Pink)

Post work stress relieving round the Caversham Park loop - in the daylight!! :D I also think that area would make a pretty cool sprint map.

S&C 30:00 [0]

Sunday Mar 23, 2014 #

Running warm up/down 20:00 [1] 3.4 km (5:53 / km)

To the gym in a hail storm, not impressed!

Gym 40:00 [2]

Cardio - not too much resistance, just getting the turnover up

Saturday Mar 22, 2014 #

Bike 1:21:00 [1]

To dinton pastures country park and home again, trying to convince myself that I want to be a morning person...

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: X Talon 212

Running tempo 20:27 [4] 5.0 km (4:05 / km)
shoes: X Talon 212

Not feeling very keen for this & didn't feel like I pushed on very much. Still came out with a 5second pb though, so I don't really know if this session was good or bad?! I guess good that it didn't feel like so much effort to run fast, but I was hoping for a hard training & my body didn't really feel like this session fulfilled that aim.

Friday Mar 21, 2014 #

Bike 30:00 [1]

To track and back, some crazy drivers out

Running warm up/down 19:07 [1] 2.6 km (7:21 / km)
shoes: Asics Gel Kayano 20 (Pink)

Running intervals 36:00 [3] 7.2 km (5:00 / km)

12 x 400m
200m very slow jog between each one
1min rest after every 4 reps

S&C 10:00 [0]

Thursday Mar 20, 2014 #

Spin 1:00:00 [2]

Fun!! Did either standing hills or flat sprints (basically hard effort) on the choruses and easier spinning the rest of the time. Felt pretty good & didn't even get bored :)

Wednesday Mar 19, 2014 #

Note
(rest day)

Tuesday Mar 18, 2014 #

Gym 50:00 [1]

20min row
20min spin
10min weights

Monday Mar 17, 2014 #

Running 49:56 [2] 9.24 km (5:24 / km)
shoes: Asics Gel Kayano 20 (Pink)

Recovery jogging round the nature reserve, mucho fun.

S&C 15:00 [0]

Sunday Mar 16, 2014 #

Running race 44:25 [5] 10.08 km (4:24 / km) +110m 4:11 / km
shoes: Asics Gel Kayano 20 (Pink)

Goring 10K

First ever timed 10k so had no expectations - but massively pleased to go sub 45min on an undulating course and such a hot day (17 degrees in march - this is what I moved south for!). Better than I thought I would be (yay!) - will be really interesting to see what this translates to on the flat in May. Excited :-)

Was loving it running through the fields and all of the first half which was really interesting. Hit 5.5km and then started the long uphill slog, wasn't even that much & I was overtaking people, but it really started hurting & was mentally tough when you could see the leaders way in the distance! Hugely died on the steep bit at 8km, leg cramp, lungs burning, boiling hot - reeeaally wanted to walk haha - clearly started a bit too fast, had absolutely no pace whatsoever on those last 2km. Think I finished 3rd in senior women though - no pain no gain right.... ;)

Running warm up/down 15:00 [1]
shoes: Asics Gel Kayano 20 (Pink)

Saturday Mar 15, 2014 #

Gym 50:00 [2]

Trying to rest shins - but such a shame to be inside on such a glorious day! Watching rugby so not all a waste.

Friday Mar 14, 2014 #

Bike warm up/down 30:00 [1]

To track and back - Wednesday track hasn't been working out so well recently, so decided to give the Friday one a go as I neeeed intervals!

Running warm up/down (Drills) 15:00 [1]

Running intervals (Track) 34:10 [4] 7.2 km (4:45 / km)
shoes: Asics Gel Kayano 20 (Pink)

600 (200 recovery jog), 600 faster (200 jog), 800 @ fast 600 pace (2min rest) x 3

S&C 15:00 [0]

Thursday Mar 13, 2014 #

Spin 40:00 [2]

fun fun fun

Wednesday Mar 12, 2014 #

Note
(rest day)

Glutes and quads actually still in pain from circuits - ridiculous

Tuesday Mar 11, 2014 #

Running 36:00 [2] 6.7 km (5:22 / km)
shoes: Asics Gel Kayano 20 (Pink)

Easy along the river - OMG so much doms from yesterday!!

S&C 20:00 [0]

Monday Mar 10, 2014 #

Circuits 1:00:00 [2]

Tough - quads were burning!

Sunday Mar 9, 2014 #

Bike 2:00:00 [1]

So sunny & fun - t-shirt weather cycle :-)

Saturday Mar 8, 2014 #

Orienteering warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: Asics Gel Kayano 20 (Pink)

Sprint training day - great day. Need to work on long leg route choice and making sure I have an exit plan and flow through controls.

Orienteering 22:20 [4] 3.9 km (5:44 / km) +130m 4:55 / km
shoes: Asics Gel Kayano 20 (Pink)

Northstead Manor Gardens - well I could tell I haven't been on a sprint map in a while! Totally thrown by the really long route-choice leg to number one. Also took a stupid route to seven and ended up the wrong side of an uncrossable fence. Aside from those two long legs the rest was fairly decent.

Orienteering 17:28 [4] 3.1 km (5:38 / km) +110m 4:47 / km
shoes: Asics Gel Kayano 20 (Pink)

Same area, different course, but SO MUCH better. Simplify and compass.

Orienteering 10:20 [4] 2.05 km (5:02 / km) +80m 4:13 / km
shoes: Asics Gel Kayano 20 (Pink)

Shorter course but it didn't go into the good bit on top of the hill so it was fairly straight forward - control flow and planning on the run practice.

Orienteering 4:50 [5] 1.05 km (4:36 / km) +30m 4:02 / km
shoes: Asics Gel Kayano 20 (Pink)

Beginners course - know the area pretty well now so did the entire thing racing and map memory :)

Orienteering 13:30 [4] 2.53 km (5:20 / km)
shoes: Asics Gel Kayano 20 (Pink)

Manor Road Cemetery - the bit in the valley was so good! So many paths and really tired - challenging to make sure you were on the right one and didn't get stuck above your control. Not moving so fast now though!

Friday Mar 7, 2014 #

Running 58:55 [2] 11.22 km (5:15 / km) +40m 5:10 / km
shoes: Asics Gel Kayano 20 (Pink)

Thursday Mar 6, 2014 #

Note

Working late

Wednesday Mar 5, 2014 #

Running tempo 32:53 [4] 7.3 km (4:30 / km) +70m 4:18 / km
shoes: Asics Gel Kayano 20 (Pink)

Stuck in Theale until 7pm, tired & annoyed when I got home. Luckily I decided yesterday to give up making excuses for lent(!) - so I had an anger run instead! Ended up being super speedy :)

Running warm up/down 10:00 [1]
shoes: Asics Gel Kayano 20 (Pink)

Tuesday Mar 4, 2014 #

Spin 50:00 [3]

Tough spin class - too much resistance & hill sprints!

Monday Mar 3, 2014 #

Gym (cross training) 30:00 [1]
(rest day)

Note

Got picked to run for Reading in the UKA 10km team champs in May (not sure they know I've never run a 10km race before!!). Must train!

Sunday Mar 2, 2014 #

Running 1:42:00 [2] 14.4 km (7:05 / km) +150m 6:44 / km
shoes: X Talon 212

Team run, so a lot slower than normal, but lovely to be out for so long & have company. About 50% road and 50% muddy trails.

Saturday Mar 1, 2014 #

Running 20:32 [4] 5.08 km (4:03 / km)
shoes: X Talon 212

New pb at a very muddy Reading Parkrun by 30 seconds!
Gone from 22:34, 21:58, 21:35, 21:06 to 20:32 over the last 5 months :-)
Now I'm back to where I was this time last year, so time to start making those improvements. Happy today :-)

Running warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: X Talon 212

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