Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 31 days ending May 31, 2015:

activity

time

miles

Running

14:54:23

105.72

(8:28)

170.14

(5:15)

1125

Spin

9:15:00

S&C

3:20:00

Orienteering

2:55:04

17.03

(10:17)

27.4

(6:23)

285

Circuits

1:00:00

Gym

40:00

Total

32:04:27

122.75

197.54

1410

[1-5]

31:04:27

2:29

0:00

» now

Saturday May 30, 2015 #

Event: Great Hollands Urban - UK Urban League: SEOUL

10 AM

Running warm up/down 15:00 [1] 2.5 km (6:00 / km)

Tiny bit of pain (where the quad/adductor/something connects to the knee on the inside) for about 5 mins & then I either forgot about it or it calmed down. No pain anywhere else up my adductor which is good :-) loved being freeee!

Orienteering 41:57 [3] 8.5 km (4:56 / km) +95m 4:40 / km
shoes: Asics Gel Kayano 20 (White)

Bracknell Urban - just steady pace to make sure I stay in one piece. Made sure to have good map contact, thumbing all the way so I never got confused & forgot where I was. Much better tactic than my usual run hard & probably into a dead end or the wrong alley! Did do a 180 at the map flip though & run for about 20 seconds in the wrong direction :)
Bit of a shame this couldn't have been an urban length sprint, as it seemed a bit of a waste to have really cool terrain with loads of long legs where the best route was to just run round a road. Gave up with that plan soon & did some wiggling around anyway as it was more fun!!
Enjoyed the planning on the legs where the obvious route on first glance actually crossed something uncrossable - forced you to plan the entire thing before setting off running.
No clue about distance or anything like that.

Friday May 29, 2015 #

5 PM

Gym 40:00 [1]

out after work so a bit pushed for time

Thursday May 28, 2015 #

8 AM

Circuits 1:00:00 [3]

Omg used muscles that have clearly not been used in a while! Was dying - v tough! Will be good to try do this or something similar regularly next winter.

7 PM

Spin 45:00 [3]

The sweatiest spin ever, eurgh! Worked so so hard (spinning my running frustrations away)

Wednesday May 27, 2015 #

6 PM

Spin 1:00:00 [2]

Good job I like spinning...! Mega rolling session too

Tuesday May 26, 2015 #

Note

Throat completely better :-) but now my adductor is sore :-( not really holding together very well this week! Annoyed as so close to wcup but I guess it's more important to get there in one piece. Was out for months with this one last year so only x-training for me for the next few days - won't lose fitness now anyway, just got to stay positive & sensible.

Spin 40:00 [2]

Monday May 25, 2015 #

10 AM

Running warm up/down 20:00 [1] 2.0 km (10:00 / km)
shoes: Asics Gel Kayano 20 (White)

Feeling so much better this morning so decided I could run. Still a bit painful but only about 10% of what it was yesterday. Could have been a stupid decision, but I guess will just have to wait & see...

Running race 38:32 [4] 10.0 km (3:51 / km)
shoes: Asics Gel Kayano 20 (White)

Bupa London 10,000
The best feeling ever - totally comfortable the whole way. Never once hit the point of finding it tough so I'd like to do another one in a few months time & pace it properly now I know what an achievable time to aim for is. Can't believe I was Reading's top female counter in the team championships after only just making the team in the first place!
The last time I ran a road 10km was 1 year ago & I did 44:07 then, so some pretty massive gains this year :-) now I get competitive ;-)

Sunday May 24, 2015 #

Note
(sick)

Still dying. Have some amaze spray that numbs my throat, but glands have pretty much doubled in size.

Saturday May 23, 2015 #

Note
(sick)

Parentals visiting Reading which was lovely, but also sore throat fighting back which hurts :(

Friday May 22, 2015 #

6 PM

Running warm up/down 36:00 [2] 6.45 km (5:35 / km)
shoes: Asics Gel Kayano 20 (White)

To track & back - so humid & slow

Running (Drills) 27:00 [1] 1.6 km (16:52 / km)
shoes: Asics Gel Kayano 20 (White)

Running intervals 28:40 [3] 5.83 km (4:55 / km)
shoes: Asics Gel Kayano 20 (White)

2 x (4 x 50m, [400m (1min), 600m (1min) x 2], 500m jog)
At target 5km pace, so more tempo-y for such short distances

Thursday May 21, 2015 #

6 PM

Running 1:07:00 [3] 12.85 km (5:13 / km) +120m 4:59 / km
shoes: Asics Gel Kayano 20 (White)

Sunny evening Mapledurham loop - legs in no hurry today

Wednesday May 20, 2015 #

7 PM

Running warm up/down 25:00 [2] 5.0 km (5:00 / km)
shoes: x talon 212

Needing to wake my body up & prepare it to suffer :)

Running race 35:23 [4] 8.6 km (4:07 / km) +110m 3:52 / km
shoes: x talon 212

Woodland5 - yay for summer cross country :-)
Really enjoyed the first lap & then suffered it out for the second. Was so determined to be first lady home & those last 10mins really really hurt!! Training myself to be mentally tough though & switch off that nagging bit of my brain off that tells me to stop being so stupid & pick a sensible hobby.

Tuesday May 19, 2015 #

Note

Ah, knew I didn't feel 100% right yesterday & woke up with a properly sore throat :-( (i don't think from my bad singing!) played safe as wanting to race tomorrow & i don't think missing a planned easy run is the end of the world

Monday May 18, 2015 #

6 PM

Spin 1:00:00 [2]

Last spin for a while I think. Was one of Mark's glorious cheese fests. Singing loudly (badly) to 500 miles is surprisingly motivating & really got me excited for woc haha! Apparently sing-a-long spin is 'scientifically proven to burn double the number of calories' ;-)

S&C (weights) 20:00 [1]

Sunday May 17, 2015 #

Note

no more hip flexor pain, phew! had a couple of days panic there!

9 AM

Spin 45:00 [2]

loving the spin

7 PM

Running 34:53 [2] 7.2 km (4:51 / km) +40m 4:43 / km
shoes: Asics Gel Kayano 20 (White)

evening shake out

Saturday May 16, 2015 #

Running warm up/down 14:19 [2] 2.88 km (4:58 / km)
shoes: Asics Gel Kayano 20 (White)

Running hills 28:30 [3] 5.3 km (5:23 / km) +300m 4:11 / km
shoes: Asics Gel Kayano 20 (White)

4 x 6 minute hills (90 seconds) - really warm afternoon

Running warm up/down 14:34 [2] 2.81 km (5:11 / km)
shoes: Asics Gel Kayano 20 (White)

Friday May 15, 2015 #

6 PM

Spin 1:00:00 [2]

Hip flexor a tiny bit sore - somehow managed to overstretch it after track - so just being cautious today. Lots of 30 sec standing sprints which are really hard to do!

Thursday May 14, 2015 #

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

Pilates class. Felt tired all day.

Wednesday May 13, 2015 #

12 PM

Running 36:00 [2] 6.3 km (5:43 / km)
shoes: Asics Gel Kayano 20 (White)

Easy running

7 PM

Running warm up/down 20:15 [1] 2.87 km (7:03 / km)
shoes: Asics Gel Kayano 20 (White)

Jogging, drills, chatting...

Running intervals (Track) 33:00 [4] 8.05 km (4:06 / km)
shoes: Asics Gel Kayano 20 (White)

3 x 1000m in 3:20 (300m jogs) - felt easy!
1 minute standing recovery
3 x 1200m in 4:00 (200m jogs), except I tried to hang onto the back of alan for the last one & almost died running a 3:55. Was just thinking '6 seconds' the whole way round haha!

Tuesday May 12, 2015 #

6 PM

Spin warm up/down 15:00 [1]

Spin 45:00 [3]

Keeping myself in one piece. Hard hard work though! Thought I'd reconciled with the instructor & was quite enjoying myself until he suggested at the end of the class that next time the ladies (just the ladies...) might like to go on the power plate before class to help us shift our fat and cellulite. Great, thanks.

C • that instructor 4

Monday May 11, 2015 #

5 PM

Running 1:04:00 [2] 11.8 km (5:25 / km)
shoes: Asics Gel Kayano 20 (Pink)

Lovely easy run commute. Beaut sunny evening :) Stopped being grumpy now!! :) First 5 mins of this were hard work until my legs got going

Sunday May 10, 2015 #

Event: British Middle Championships (UKOL)

12 PM

Orienteering race 35:22 [5] 4.9 km (7:13 / km) +130m 6:22 / km
shoes: x talon 212

Arghh ffs!! 6 seconds from the podium and 10 seconds from 2nd place :'-( Before today I would have classed 4th as a massive success but I was so annoyed at this result haha. I hate not quite being good enough. Was completely dead at the end though so fair enough I gave it my best & did have a lot of fun. 5 controls where I lost big chunks of time, but so did pretty much everyone else in that terrain so it probably didn't make much difference to the result. Big improvement from 11th last year though :) :)

Orienteering warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: x talon 212

4 PM

Note

Disappointed at being so close to some great races but on reflection 1st (relay) 2nd (night) 4th (middle) 5th (sprint) & 6th (long) is a pretty consistent and good set of British Champs results compared to where I was last year :-)

Saturday May 9, 2015 #

Event: British Sprint Championships (UKOL)

Orienteering warm up/down 45:00 [1] 4.0 km (11:15 / km)

Not sure of time or distance to be fair, lots of jogging around

11 AM

Orienteering race 17:41 [4] 3.5 km (5:03 / km) +30m 4:51 / km
shoes: Asics Gel Kayano 20 (White)

Possibly the worst sprint race I've ever done. No clue what was going through my brain. Sprint head not on. Absolutely awful result. Thank god we got a second chance in the afternoon!

3 PM

Orienteering race 15:04 [5] 3.5 km (4:18 / km) +30m 4:08 / km
shoes: Asics Gel Kayano 20 (White)

Well at least it went better than this morning!! :) Started well. Got caught out by a hedge & lost 10 seconds at 6. Then because of that panic I hadn't managed to fully plan my route to 7 & stupidly just set off running & ended up in the fenced off dead end. Easily lost 40 seconds there and probably a good shot at the podium :( Pleased I picked it back up after that though & even got a couple of fastest splits on the last loop. Feel like I really could have challenged for the podium today & (whilst that's annoying) I take a lot of confidence from that too :-)

Friday May 8, 2015 #

6 PM

Spin 45:00 [2]

Had an idiot temp instructor who decided to give me a lecture about how to prepare for a race when I refused to turn the resistance up any more. Apparently he was more qualified to decide my pre race training than me. I'm sure he meant it helpfully but telling me in front of everybody that what I'm doing is wrong & expecting me to sit back and take it was not a good move. Oh and orienteering was also in his opinion "that sport for the army boys". So unimpressed!

Thursday May 7, 2015 #

6 PM

Running 1:10:00 [2] 13.45 km (5:12 / km) +160m 4:55 / km
shoes: Asics Gel Kayano 20 (White)

So much fun

Wednesday May 6, 2015 #

6 PM

Spin 45:00 [3]

Back to normal! Working hard & having fun again :) had a mega sleep last night which helped

Tuesday May 5, 2015 #

6 PM

Running 40:49 [2] 7.95 km (5:08 / km)
shoes: Asics Gel Kayano 20 (Pink)

Felt a bit off today, so just steady, probably from doing lots Sunday & then not very much yesterday. Started feeling better in the last 10 minutes so hopefully nothing to worry about. I guess can't feel great or enjoy every session.

Monday May 4, 2015 #

S&C 1:00:00 [0]

Some kind of OAP stretch class but really felt good for it - working out some quad and shoulder tightness

Sunday May 3, 2015 #

9 AM

Spin 45:00 [2]

Pre brekkie spinning - loving this weekend, feeling so keen!

2 PM

Running 1:44:00 [2] 18.05 km (5:46 / km) +305m 5:19 / km
shoes: x talon 212

Set off in glorious sunshine, 15 minutes later the sky turned black - cue thunder, lightning & possibly the heaviest rain I've ever been in! Could barely see anything, was absolutely loving it haha. Just so ridiculous I couldn't stop laughing. Then I got a bit lost on the way back & could hear some commentary so thought I'd go and check out what was happening. Popped out of the woods right on to the Tough Mudder course ahaha. Started getting directed up the hill & had to explain to the marshal that I was soaked to the skin & covered in mud out of choice and not actually in the race! All very surreal & not quite what I expected to find in the middle of the countryside!

Saturday May 2, 2015 #

9 AM

Running 19:08 [4] 5.0 km (3:50 / km)
shoes: Asics Gel Kayano 20 (White)

Massive new parkrun PB :) :) :) yaaaaay :-)
So pleased considering that 20mins felt unachievable not that long ago. Big improvement from the 19:52 I did last time! Happy the hard work is finally starting to put in an appearance. Obviously still a long way to go to be on par with the others going for sub 18 times, but for me this was really a big step in the right direction.

C • Wooo! 5

Running warm up/down 45:00 [2] 8.2 km (5:29 / km)
shoes: Asics Gel Kayano 20 (White)

11 AM

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

Tough pilates class

Friday May 1, 2015 #

1 PM

Running 39:30 [2] 7.75 km (5:06 / km) +90m 4:49 / km
shoes: Asics Gel Kayano 20 (Pink)

Lunchtime ankle testing - some tightness in the very bottom of my shin / front of ankle but no pain or damage by the feel of things. Nice excuse to get out and about the fields.

7 PM

Running 37:50 [2] 7.7 km (4:55 / km)
shoes: Asics Gel Kayano 20 (White)

Out and back along the river, dodging baby geese & tipsy people leaving the Reading beer festival!

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