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Training Log Archive: Leakie

In the 31 days ending Jul 31, 2015:

activity	#	time	miles		km		+m
Running	15	9:49:55	71.47	(8:15)	115.02	(5:08)	610
Orienteering	11	7:28:43	50.85	(8:49)	81.83	(5:29)	140
Spin	3	2:25:00
S&C	1	45:00
Total	28	20:28:38	122.32		196.85		750

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Friday Jul 31, 2015 #

Event: WOC 2015 & Scottish 6 days

6 PM

Orienteering race 14:54 [5] 3.6 km (4:08 / km)
shoes: X Talon 190 (June 15)

WOC sprint qualifier - job done! yaaaaayyy so excited to be in the final!!! :-) :-) :-)
Dropped 25 seconds on the long leg (moving from 8th position to 13th), but aside from that poor route choice there was nothing much else I could have improved on. It all played out calmly & I'm delighted. Really happy the whole team have made the final - a lot of hard work paying off.

Orienteering warm up/down 30:00 [1] 4.5 km (6:40 / km)
shoes: X Talon 190 (June 15)

Thursday Jul 30, 2015 #

Running 22:30 [2] 3.7 km (6:05 / km)
shoes: X Talon 190 (June 15)

Forest! Felt great & keen to go, but keeping a lid on it for another day...

Orienteering 25:00 [1] 3.5 km (7:09 / km)
shoes: Mizuno (June 15)

Model sprints.

Wednesday Jul 29, 2015 #

12 PM

Orienteering 20:00 [1] 3.0 km (6:40 / km)
(rest day) shoes: Mizuno (June 15)

Super slow pace but perfect thought processes - need to get this feeling back in my races :)

Tuesday Jul 28, 2015 #

5 PM

Running 41:00 [2] 7.2 km (5:42 / km)
shoes: Mizuno (June 15)

Easy along the coast

Monday Jul 27, 2015 #

6 PM

Orienteering 15:30 [4] 3.2 km (4:51 / km) +100m 4:11 / km
shoes: Mizuno (June 15)

Hmmm not so good! Glad to get that out of my system right at the start of this course. Know exactly what I did wrong & exactly why I did it, so it was actually probably a good learning experience even if I am annoyed at myself haha. Won't be doing it again or binning a minute in the proper race that's for sure ;-) Picked myself back up & ran the same splits as the others for the rest of the course which I'm really pleased at as it would have been so easy to let that ruin the rest of the run.

Orienteering warm up/down 25:00 [1] 4.0 km (6:15 / km)
shoes: Mizuno (June 15)

Sunday Jul 26, 2015 #

8 AM

Running 26:00 [2] 4.76 km (5:28 / km) +60m 5:08 / km
shoes: X Talon 190 (June 15)

Morning run with Charlotte around the Braids. Soooo sunny!!

1 PM

Orienteering 20:00 [4] 4.62 km (4:20 / km)
shoes: Mizuno (June 15)

2 x 10min mass start gaffled sprints in St Andrews. Really good qualifier practice with the GBR girlies.

Orienteering warm up/down 27:00 [2] 5.1 km (5:18 / km)
shoes: Mizuno (June 15)

Warm up + beach running afterwards

Saturday Jul 25, 2015 #

4 PM

Orienteering warm up/down 30:00 [2] 5.5 km (5:27 / km)
shoes: Mizuno (June 15)

Edinburgh!! Around the meadows & past my old flat & up to the castle :') good memories

Orienteering 32:00 [3] 5.05 km (6:20 / km)
shoes: Mizuno (June 15)

Royal mile mass start gaffled tourist dodging sprintervals with Helen, Charlotte, Ruth, Rachel & Kirstin. Brilliant stuff. Almost fell on several occasions, so just steady away after that. Got into it a lot more the more we did & getting quite good at picking the right passage by the end. A lot of fun!

Friday Jul 24, 2015 #

2 PM

Running 46:07 [3] 9.5 km (4:51 / km)
shoes: Mizuno (June 15)

Barlow common - easy there & back with about 20 mins tempo. Amazing to have food on the table when I got back; got to love being at home! Also big shout out to mother on her first tentative jog back after 7 months :') proud!

Thursday Jul 23, 2015 #

Note
(rest day)

Driving to Yorkshire straight after work tonight, for one day of normality before the fun begins!

Wednesday Jul 22, 2015 #

7 PM

Orienteering warm up/down 22:00 [2] 4.0 km (5:30 / km)
shoes: Asics Gel Kayano 20 (Pink)

Orienteering race 15:33 [4] 3.58 km (4:21 / km)
shoes: Asics Gel Kayano 20 (Pink)

"WOC qualifier" (or a pretend one at least!) planned to the same spec as next week. Things going well when I just stay in control & take the time to plan legs properly. Good confidence booster 9 days out :-) Big shout out to Murray for planning such a great course & Tim for hanging controls/manning the start/cheering at the spectator control!

Tuesday Jul 21, 2015 #

6 PM

Running 52:45 [2] 10.9 km (4:50 / km) +105m 4:37 / km
shoes: Asics Gel Kayano 20 (Pink)

First run where I haven't died coughing at the end in about 2 weeks - happy days. Really fun.

Monday Jul 20, 2015 #

6 PM

Spin 50:00 [3]

Really fun, grand tunes, sweating hard, feeling great!

Sunday Jul 19, 2015 #

11 AM

Orienteering 16:42 [4] 3.8 km (4:24 / km) +40m 4:11 / km
shoes: Mizuno (June 15)

Full length sprint course courtesy of the lovely folks of TVOC. Good to go somewhere new, put a little bit of pressure on myself, hear the start beeps etc. & normalise all of that. Really had to force myself to concentrate. Always things to improve but they might have to wait until next year now. Just got to do what I do in the calmest way possible.

C • KEEP CALM 2

Orienteering warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Mizuno (June 15)

Saturday Jul 18, 2015 #

Running 39:38 [2] 7.64 km (5:11 / km)
shoes: Asics Gel Kayano 20 (White)

Easy afternoon run, body said no to parkrun and yes to sleep

Friday Jul 17, 2015 #

7 PM

Orienteering 24:00 [4] 4.32 km (5:33 / km)
shoes: Mizuno (June 15)

5 Sprintervals with Dave & Ruth. Really fun! The first one was mass start but we all picked different route choices so it worked really well. Then a control pick starting at 15 second intervals which I wasn't hugely successful at & fannied around a bit in the control circles. Then along the high street in and out of the alleyways which was very Forres relevant. Then the final two were mass starts again but Dave took some silly routes to see if we would follow him! Finding it much easier to be confident in the choices I'm making :-)

Orienteering warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Mizuno (June 15)

Thursday Jul 16, 2015 #

6 PM

Running intervals 18:00 [5] 4.2 km (4:17 / km)
shoes: Asics Gel Kayano 20 (White)

3 x (5 x 200m) - equal recovery to rep e.g. walk back to start whilst Ruth did her 200. Consistent times for all 15 :-) Short intervals are definitely my fave.
3mins between each set

Running warm up/down 36:00 [2] 5.6 km (6:26 / km)
shoes: Asics Gel Kayano 20 (White)

Back for tea and TdF with Ruth & Murray, fun! :)

Wednesday Jul 15, 2015 #

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

core fun

Running warm up/down 24:47 [2] 5.0 km (4:57 / km)

Good quality sessions coming up from tomorrow.

Tuesday Jul 14, 2015 #

Spin 45:00 [2]

Ticking over. Sorting training plans.

Monday Jul 13, 2015 #

Note

Running the sprint at WOC! omg :-) :-) so exciting! only been my dream since I was 13...
Glad I decided to give training another shot this year. Hard work works.

C • Congratulations! 6

6 PM

Running 36:49 [3] 7.75 km (4:45 / km) +95m 4:29 / km
shoes: Asics Gel Kayano 20 (White)

Nice post work recovery run. Cough has finally gone, so good to be able to breath again!

Sunday Jul 12, 2015 #

8 AM

Orienteering 13:59 [5] 3.5 km (4:00 / km)
shoes: Mizuno (June 15)

WOC test race. Really really fun :-) some small time losses but mostly pretty satisfied with my run. Great course!

Orienteering warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Mizuno (June 15)

2 PM

Note

& another fun train journey, arriving in Reading at 1:30am after getting up this morning at 5:30am - loooong day!

Saturday Jul 11, 2015 #

4 PM

Running 33:00 [3] 6.75 km (4:53 / km)
shoes: Mizuno (June 15)

Nice run with Charlotte. Feeling quite a bit better today & much more so after this :)

Friday Jul 10, 2015 #

Note

Grrr nope still not doing great. Long 10hr train ride to Inverness too. Boooo :( Ah well, Sunday is the day to be okay for, not today.

Thursday Jul 9, 2015 #

12 PM

Running 24:00 [2] 4.4 km (5:27 / km)
shoes: Mizuno (June 15)

Had a really bad cough for the last 3 days which is beyond frustrating, but no choice over resting if I wanted to be in one piece this weekend. Seems to be mostly better now & not too much breathing difficultly on this run. At least my legs feel super fresh ;-)

6 PM

Running warm up/down 36:30 [2] 5.6 km (6:31 / km)
shoes: Asics Gel Kayano 20 (White)

To track with Ruth

Running intervals 22:40 [4] 5.0 km (4:32 / km)
shoes: Asics Gel Kayano 20 (White)

8 minute tempo (90sec)
6 x 400m (60sec)
Didn't feel brilliant but got it done & don't feel any worse afterwards. Hopefully that will kick my body back into action!

Monday Jul 6, 2015 #

Note
(sick)

Sunday Jul 5, 2015 #

8 AM

Running race 45:20 [4] 9.65 km (4:42 / km) +260m 4:08 / km
shoes: X Talon 190 (June 15)

Ridgeway Relay - leg 2
Set off in the lead (very exciting). Had no idea what the gap was so much frantic running to try and establish a good lead up the first climb. Was very scared of being caught but felt really strong actually (good feeling!). Managed to hold on and hand over to our leg 3 runner in first :)
The fastest man was 3 minutes quicker than me but started 4 minutes behind! He said he was convinced he'd catch me, hehe no chance #Glory

Saturday Jul 4, 2015 #

9 AM

Orienteering 17:22 [5] 4.0 km (4:21 / km)
shoes: Asics Gel Kayano 20 (White)

Housing estate full length sprint course. Great to do this early morning, full speed. Lost time on the 3 longer legs & right at the end but mostly quite pleased - only one dead end disaster! Really fun but dying a bit towards the end, hot hot morning :) About 5 seconds down on Ruth (although some dodgy fast split at the end so might have been more like 10 seconds). Happy either way.

Orienteering 39:43 [3] 6.56 km (6:03 / km)
shoes: Asics Gel Kayano 20 (White)

Talk-o map memory round the housing estate, got progressively harder but good to articulate my thought process (or lack of on occasion!)

Orienteering warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Asics Gel Kayano 20 (White)

not sure time/distance - dead garmin

Friday Jul 3, 2015 #

8 PM

Running 38:24 [2] 7.5 km (5:07 / km) +90m 4:50 / km
shoes: Asics Gel Kayano 20 (White)

Post tennis, really nice evening

Thursday Jul 2, 2015 #

7 PM

Spin 50:00 [2]

good fun

Wednesday Jul 1, 2015 #

6 PM

Running 15:23 [2] 2.59 km (5:56 / km)
shoes: Asics Gel Kayano 20 (White)

Drills

Running intervals (track) 25:22 [4] 5.68 km (4:28 / km)
shoes: Asics Gel Kayano 20 (White)

1600 (3min) 1200 (2min) 1000 (1min) 800 (30sec) 400
30° heat & abso dying, such hard work!

Running intervals 5:40 [4] 1.6 km (3:32 / km)
shoes: Asics Gel Kayano 20 (White)

Timed mile to finish but too dead to break any speed records ;-) Still beat all the men who were being ridiculous wimps in the heat

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