Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 31 days ending Aug 31, 2015:

activity

time

miles

Running

11:15:31

83.19

(8:07)

133.89

(5:03)

525

Spin

5:45:00

Orienteering

2:31:07

13.05

(11:35)

21.0

(7:12)

345

S&C

2:20:00

Circuits

1:00:00

Bike

1:00:00

Total

23:51:38

96.24

154.89

870

[1-5]

23:11:38

1:45

0:00

» now

Monday Aug 31, 2015 #

1 PM

Running 1:02:44 [2] 12.37 km (5:04 / km) +130m 4:49 / km
shoes: Mizuno (June 15)

Squelching through the woods in the rain :-)

Sunday Aug 30, 2015 #

8 PM

Running 45:30 [2] 9.45 km (4:49 / km)
shoes: Mizuno (June 15)

Back from the Peaks late & tired after so much walking, but had to suck it up. Races don't win themselves.

Saturday Aug 29, 2015 #

9 AM

Running 19:06 [4] 5.0 km (3:49 / km) +30m 3:43 / km
shoes: Mizuno (June 15)

Parkrun - ran 4 solid 3:45's but just couldn't hold that pace when the hill kicked in. Definitely on for that sub-19 when I get myself to a flat course though!

Running warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: Mizuno (June 15)

Jogging & drills, not feeling very awake!

Friday Aug 28, 2015 #

8 AM

Running 35:00 [2] 7.0 km (5:00 / km)
shoes: Asics Gel Kayano 20 (White)

Pre breakfast

7 PM

Note

Yorkshire :-)

Thursday Aug 27, 2015 #

7 PM

Spin 50:00 [2]

Last ever spin with the caversham gym crew. Hope I find something similar to replace with!

Wednesday Aug 26, 2015 #

6 PM

Running intervals (Track) 50:59 12.19 km (4:11 / km)
shoes: Mizuno (June 15)

(1600, 1200, 800, 400 - 1 lap recovery jog after each) x 2
Legs were like wtf are we doing, but it felt good to be back attempting some speed endurance again :-)
Have joined a new training group too which I hope will be good for winter motivation, and have also spent some time working out properly what paces I need to be running at for stamina/threshold intervals to make sure I'm getting the most out of these sessions

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)

Tuesday Aug 25, 2015 #

6 PM

Running 36:03 [2] 7.04 km (5:07 / km) +59m 4:55 / km
shoes: Mizuno (June 15)

Tired so just an easy loop as I want to get my body used to expecting to train again even when it feels a bit rubbish

Monday Aug 24, 2015 #

5 PM

Running 1:30:30 [2] 17.78 km (5:05 / km) +165m 4:52 / km
shoes: Asics Gel Kayano 20 (White)

Pouring with rain & just loving life. Massive runners high for the last 30 mins; drenched to the skin & splashing through all the puddles :-) :-)

Sunday Aug 23, 2015 #

Running 20:00 [2] 3.9 km (5:08 / km)

Ridiculously busy day, but wanted to test my foot out. Feels 100% good to go :-) Looks like rest & rolling did the trick. Hooray! Back to it properly next week

Saturday Aug 22, 2015 #

Bike 1:00:00 [1]

Such a nice day! Quads still abso dead from circuits though, oops..

Friday Aug 21, 2015 #

Note
(rest day)

Thursday Aug 20, 2015 #

8 AM

Circuits 1:00:00 [3]

Oh man that was hard.

7 PM

Spin 45:00 [2]

My glutes/quads were not loving this after already being sore from this morning! Some great tunes keeping the motivation high though :)

Wednesday Aug 19, 2015 #

6 PM

Spin 45:00 [2]

and more spinning...! Really going to miss these guys when I move. They make sitting on a bike indoors something I actually look forward to :)

Tuesday Aug 18, 2015 #

6 PM

Spin 45:00 [2]

Spinning with Tom. Foot improving slowly - peroneal tendinitis that I've had before & will clear itself up soon. A reminder to take care of myself / stretch / roll etc. etc.

7 PM

S&C 1:00:00 [1]

Pilates class - actually feeling like I was in control of my balance!

Monday Aug 17, 2015 #

6 PM

S&C 20:00 [1]

Weights and core circuit

Spin 50:00

More spinning. Some major quad burn.

Sunday Aug 16, 2015 #

9 AM

Spin 1:00:00 [2]

30 mins easy aerobic
30 mins pyramid session of standing, hovering and seated sprints
Foot a little bit sore (?) so just taking some days to cross train until it's happy

Saturday Aug 15, 2015 #

10 AM

Running 47:00 10.0 km (4:42 / km) +81m 4:31 / km
shoes: x talon 212

Brutal10 (Minley) - still my favourite races!
This was the 1st race I did last year on my road to fitness; 365 days training later = a six and a half minute improvement :-) whoop whoop

C • You machine! Well done :) 2

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

Friday Aug 14, 2015 #

6 PM

Running 43:36 [2] 8.51 km (5:07 / km) +60m 4:57 / km
shoes: Asics Gel Kayano 20 (White)

Really nice loop just enjoying things

Thursday Aug 13, 2015 #

S&C (pilates) 40:00 [0]

Sore calves so no running today

Wednesday Aug 12, 2015 #

7 PM

Running warm up/down 30:00 [1] 2.8 km (10:43 / km)
shoes: Mizuno (June 15)

15 mins jogging + 15 mins drills

Running intervals 31:03 [4] 7.55 km (4:07 / km)
shoes: Mizuno (June 15)

4 x 1600m (2mins active recovery) @ 10km race pace
Love running this speed - felt good & wanted to keep going!

8 PM

Running 36:00 [2] 6.7 km (5:22 / km)
shoes: Mizuno (June 15)

Home from track just because I can again now :)

Tuesday Aug 11, 2015 #

6 PM

S&C 20:00 [1]

Weights & core

Spin 50:00 [2]

Sweat fest; loved it! :-)

Monday Aug 10, 2015 #

1 PM

Running 38:00 [3] 8.1 km (4:41 / km)
shoes: Mizuno (June 15)

Aaahh so good to be back training :) Feel really refreshed & ready to get myself prepared for September racing!!

Sunday Aug 9, 2015 #

Note
(rest day)

Final day off. This past week was very much needed.

Saturday Aug 8, 2015 #

Note
(rest day)

and no... ;-)

Friday Aug 7, 2015 #

7 AM

Running 30:00 [2] 6.0 km (5:00 / km)
shoes: Mizuno (June 15)

Pre breakfast before heading to Glen Affric

Thursday Aug 6, 2015 #

Note
(rest day)

Really nice long walk, no desire to run right now

Wednesday Aug 5, 2015 #

12 PM

Orienteering 45:30 [3] 6.4 km (7:07 / km) +120m 6:30 / km
shoes: Oroc

Puntering round the 6 days. Really enjoying the nice terrain at a nice pace!

C • Puntering Round 2

S6D - Day 3 Darnaway - C40 - Splits

Tuesday Aug 4, 2015 #

Note
(rest day)

WOC spectating

Monday Aug 3, 2015 #

Orienteering 1:00:00 [2] 7.0 km (8:34 / km) +200m 7:30 / km
shoes: x talon 212

Forest bants.
Got about 200m in and realised this was a bad idea - so broken from yesterday's effort! Trundled around in the bracken for a while before calling it a day.

S6D - Day 2 Strathfarrar - C40 - Splits

Sunday Aug 2, 2015 #

5 PM

Orienteering race 15:37 [5] 3.6 km (4:20 / km) +25m 4:12 / km
shoes: X Talon 190 (June 15)

WOC Sprint Final - 22nd

Absolutely delighted with this :-) Dealt with the pressure really well & managed to use all the adrenaline / fear / excitement to produce a run that was way beyond my expectations. Felt awesome at the start & so confident with the map, route choices, alleyways etc. All our prep really paying off. It was so exciting to finally be racing the race we had been waiting for!! Started to notice I was tiring on the way to 9 & made a serious of small hesitations (wrong alley to 10, running straight past 11, and then a bit of a panic to 12) - no more than 10 seconds lost though. The crowd really picked me up after that & I just ran my heart out over the final loop. I am nowhere near as fast as the top girls but I just gave it absolutely everything I possibly could have. Never run so hard in my whole life & could not have given any more this year!
The whole WOC experience has been so much fun. It is stressful when your second international race ever is a home world champs, but to sit in quarantine with your idols is just the greatest feeling & I hope to be back fitter and faster next year :)

Orienteering warm up/down 30:00 [2] 4.0 km (7:30 / km)

Saturday Aug 1, 2015 #

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Mizuno (June 15)

Easy run along the coast

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