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Training Log Archive: Leakie

In the 31 days ending Mar 31, 2015:

activity # timemileskm+m
  Running19 16:43:40 119.65(8:23) 192.55(5:13) 515
  Orienteering7 6:53:31 40.13(10:18) 64.59(6:24) 305
  Spin5 4:45:00
  S&C4 2:40:00
  Gym1 30:00
  Total35 31:32:11 159.78 257.14 820
  [1-5]34 30:47:11

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Tuesday Mar 31, 2015 #

6 PM

Gym 30:00 [2]

7 PM

S&C (pilates) 1:00:00 [1]

A bit more coordinated but just as hopelessly inflexible as ever!

Monday Mar 30, 2015 #

6 PM

Spin 50:00 [2]

loving life as always

Sunday Mar 29, 2015 #

Running warm up/down 14:44 [2] 2.96 km (4:59 / km)
shoes: Asics Gel Kayano 20 (White)

Running intervals 20:05 [5] 4.2 km (4:47 / km)
shoes: Asics Gel Kayano 20 (White)

6 x 700m (60sec) round the pond. Careful on the mud but was still comfortably 15 seconds a lap faster than last year :-)

Running warm up/down 18:35 [2] 3.7 km (5:01 / km)
shoes: Asics Gel Kayano 20 (White)

and steady home! now for a couple of easy days

Saturday Mar 28, 2015 #

12 PM

Running 1:03:00 [2] 10.95 km (5:45 / km)
shoes: Asics Gel Kayano 20 (Pink)

Out to the nature reserve, a couple of km at tempo pace, 10mins of drills and things to loosen off, and then easy pace home. Followed by loads of rolling. Feel miles better.

Friday Mar 27, 2015 #

7 PM

Running 58:53 [2] 11.67 km (5:03 / km)
shoes: Asics Gel Kayano 20 (White)

Almost feeling back to normal :)

Thursday Mar 26, 2015 #

S&C (pilates) 45:00 [0]

Wednesday Mar 25, 2015 #

Running 39:00 [2] 6.4 km (6:06 / km)
shoes: Asics Gel Kayano 20 (White)

Felt pretty slooooow! Very easy but legs still had a little protest & were aching from Sunday.
6 PM

Running warm up/down (track) 18:30 [1] 2.5 km (7:24 / km)
shoes: Asics Gel Kayano 20 (White)

Running (track) 27:15 [3] 5.0 km (5:27 / km)
shoes: Asics Gel Kayano 20 (White)

5 x 1km - everyone was still tired, so just an easy tempo pace of 4.15's tonight which was just fine with me!

Tuesday Mar 24, 2015 #

Note
(rest day)

Don't feel tired but just being extra cautious to make sure I've recovered from Sunday before going back to the track tomorrow. Colleagues leaving do tonight anyway, so probably no bad thing to go for dinner instead of a run!

Monday Mar 23, 2015 #

6 PM

Spin 55:00 [2]

Couldn't miss today's cheesy spinning sing-a-long. Absolutely loving life! Good to get some blood flowing back into my legs but didn't really try too hard - all about the dance moves!

Sunday Mar 22, 2015 #

10 AM

Running race 1:29:30 [4] 21.26 km (4:13 / km) +80m 4:08 / km
shoes: Asics Gel Kayano 20 (White)

Reading Half Marathon - was aiming for a sub 1:35 so very pleased with today :) Just felt really good! Changed plans at mile 3 and decided to go for 7min/miles (1:32 ish) as it was all feeling a bit too easy.
Went through 10km in a new PB haha & was having so much fun! Then my stubborn side kicked in when I spotted the 1:30 pacemaker on the horizon with about 3km left to go. So glad there was nothing else to concentrate on, just absolutely buried myself with some 4min/kms to catch him up! It had all felt easy until then but that bit really hurt. A second 10k PB of the day though ;-)

Saturday Mar 21, 2015 #

1 PM

Running 38:18 [2] 7.2 km (5:19 / km)
shoes: Asics Gel Kayano 20 (White)

Leg loosener before tomorrow's race. Had to massively force myself to rein it in & turn back, seemed like such a waste of a nice day!!
C • Good luck 3

Friday Mar 20, 2015 #

Note
(rest day)

Thursday Mar 19, 2015 #

1 PM

Running 1:00:40 [3] 12.3 km (4:56 / km) +80m 4:47 / km
shoes: Asics Gel Kayano 20 (White)

countryside fun :)
7 PM

S&C (pilates) 45:00 [1]

Pilates with the lovely Oli, definitely gotten a bit stronger!

Wednesday Mar 18, 2015 #

Running 36:00 [2] 6.4 km (5:37 / km)
shoes: Asics Gel Kayano 20 (White)

feeling surprisingly springy
6 PM

Running warm up/down 18:11 [1] 2.52 km (7:13 / km)
shoes: Asics Gel Kayano 20 (White)

Running 22:40 [3] 5.2 km (4:22 / km)
shoes: Asics Gel Kayano 20 (White)

4 x 600m (200m) - feeling easy at 5km pace
3 x 300m (100m) - reasonably fast at about 85% effort

Running warm up/down 16:04 [2] 3.15 km (5:06 / km)
shoes: Asics Gel Kayano 20 (White)

Tuesday Mar 17, 2015 #

3 PM

Orienteering 1:04:00 [2] 7.0 km (9:09 / km) +50m 8:50 / km
shoes: x talon 212

Hadn't planned to do this but finished my work project earlier than expected, so decided to sneak away for some daylight training :) tried find some bingo pits to work on my (lack of) compass skills. Really just having a lot of fun chasing the deer around the forest!!

Monday Mar 16, 2015 #

6 PM

Spin 30:00 [3]

love love spinning :-)

Spin 30:00 [2]

& some where I wasn't dying...!

S&C 10:00 [1]

& lifting some (pathetic) weights

Sunday Mar 15, 2015 #

Event: CompassSport Cup SE Heat
 

Orienteering warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: x talon 212

Orienteering race 43:40 [4] 6.5 km (6:43 / km) +120m 6:09 / km
shoes: x talon 212

CSC - A really fun course, although not sure any skills down here in the southern forests will translate to the Lakes ;-) Needing some confidence now to be less insecure/doubting myself & iron out those hesitation time losses. Hopefully that will just come with more race practice. Just really enjoying racing again which is the main thing!! :-) Although mortified I was beaten by a 16 year old when I was actually trying quite hard!!

Orienteering warm up/down 27:20 [2] 4.2 km (6:30 / km)
shoes: x talon 212

mega new shoe blisters :(

Saturday Mar 14, 2015 #

10 AM

Orienteering warm up/down 9:48 [1] 1.72 km (5:42 / km)
shoes: x talon 212

Orienteering 35:49 [4] 5.75 km (6:14 / km)
shoes: x talon 212

Eagle House. Made an uninspiring area much better by doing forest sprintervals with Ruth - worked well! Too close to breakfast though...urgh!
12 PM

Orienteering 23:29 [2] 4.15 km (5:40 / km)
shoes: Asics Gel Kayano 20 (White)

Cruising round Wildridings estate on an old urban map. Genuinely thought I might get stabbed.

Friday Mar 13, 2015 #

5 PM

Running 59:00 [2] 11.8 km (5:00 / km)
shoes: Asics Gel Kayano 20 (White)

Run home from work - so happy it's light enough to venture back into some evening countryside :)

Thursday Mar 12, 2015 #

Note
(rest day)

Fell asleep as soon as I got home from work - clearly my body was telling me to rest!

Wednesday Mar 11, 2015 #

Running 36:00 [2] 6.4 km (5:37 / km)
shoes: Asics Gel Kayano 20 (White)

Wednesday loop to le park
6 PM

Running warm up/down 21:00 [2] 3.3 km (6:22 / km)
shoes: Asics Gel Kayano 20 (White)

WU, WD & drills

Running 45:53 [3] 10.15 km (4:31 / km)
shoes: Asics Gel Kayano 20 (White)

8 x 850m (tempo @3:15) 450m (slow jog @2:30)
Good session - not breathing heavy but just struggling with conversation at the end

Tuesday Mar 10, 2015 #

7 PM

Running 58:30 [2] 10.95 km (5:21 / km)
shoes: Asics Gel Kayano 20 (White)

Bit of an easy recovery one - felt a bit tired

Monday Mar 9, 2015 #

6 PM

Spin 1:00:00 [2]

enjoyable as always

Sunday Mar 8, 2015 #

3 PM

Running 57:00 [3] 11.0 km (5:11 / km) +135m 4:53 / km
shoes: Asics Gel Kayano 20 (White)

Nice run out north of Caversham

Saturday Mar 7, 2015 #

Event: Oxford City Race
 
11 AM

Orienteering warm up/down 17:00 [1] 2.8 km (6:04 / km)
shoes: Asics Gel Kayano 20 (White)

Really fun day of training :)

Orienteering race 21:25 [4] 4.6 km (4:39 / km)
shoes: Asics Gel Kayano 20 (White)

Oxford "sprint" - was doing really well, almost identical splits to Ruth for 27 of the legs which I didn't expect. Unfortunately my brain went into panic mode in the final urban part & I thought that we couldn't cross the lawns & turned back to go round the path to 18 - turns out we could run across & I lost 20seconds doh!! Ended up 25 seconds down so pretty annoyed at myself haha. Was really really fun though - I love sprinting :)
1 PM

Orienteering 1:14:00 [3] 12.87 km (5:45 / km)
shoes: Asics Gel Kayano 20 (White)

Sprintervals - had a really good group out & so many courses planned, was brilliant :)

Course 2 - Splits

Friday Mar 6, 2015 #

6 PM

Spin 1:00:00 [2]

Mostly easy spinning with a few efforts thrown in

Thursday Mar 5, 2015 #

6 PM

Running warm up/down 12:19 [1] 1.87 km (6:35 / km)
shoes: X Talon 212

Running 33:00 [4] 5.48 km (6:01 / km) +220m 5:01 / km
shoes: X Talon 212

Back to some kenyan hills with Ruth - headtorches out for 5 x 5mins
Is it weird to enjoy this session?! :)
Calves a bit dead now though...

Running warm up/down 12:12 [1] 1.76 km (6:56 / km)
shoes: X Talon 212

Wednesday Mar 4, 2015 #

Running 36:00 [2] 6.4 km (5:37 / km)
shoes: Asics Gel Kayano 20 (White)

Usual Wednesday loop - great to be back to normal!
6 PM

Running warm up/down 22:55 [1] 3.8 km (6:02 / km)
shoes: Asics Gel Kayano 20 (White)

Running intervals 27:26 [5] 5.83 km (4:42 / km)
shoes: Asics Gel Kayano 20 (White)

Time to drop some speedwork -
6 x 800m (but weaving around slower people so garmin says 6 x 840m!)
2:52, 2:46, 2:48, 2:50, 2:51, 2:52
Was really up for this & it felt good :)

Tuesday Mar 3, 2015 #

Running 41:00 [3] 8.4 km (4:53 / km)

Starting to feel normal again :) enjoyed this one

Monday Mar 2, 2015 #

Note

Walking in the cold & snowy Pennines - really enjoyable day off work :)

Sunday Mar 1, 2015 #

Event: BNC weekend event (UKOL)
 

Orienteering 1:07:00 [3] 10.0 km (6:42 / km) +135m 6:17 / km
shoes: Oroc

Bit of a plod around the short brown, not enjoying the brambles very much ;-) got into it at about the half way point though & tried a bit harder on the way back. Had a lot of fun racing the last little control pick section :) :) but still feeling like i can't breathe... First w21 though so can't have been too bad

Orienteering warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: Oroc

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