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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 31 days ending Oct 31, 2015:

activity # timemileskm+m
  Running20 19:22:10 139.17(8:21) 223.97(5:11) 1878
  Spin3 2:15:00
  Yoga2 2:00:00
  Circuits2 1:40:00
  Swimming2 1:25:00
  Orienteering1 1:06:06 7.64(8:39) 12.3(5:22) 90
  Total29 27:48:16 146.81 236.27 1968
  [1-5]28 25:48:16

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Saturday Oct 31, 2015 #

Orienteering 48:23 [3] 9.63 km (5:01 / km) +90m 4:48 / km
shoes: Asics Gel Kayano 21 (Green)

Really awful stomach pain. Struggled just to jog around and could barely manage that at the end which was not so fun. Good course though & nice to have a map back in hand. But clearly more ill than I thought.

Orienteering warm up/down 17:43 [1] 2.67 km (6:38 / km)
shoes: Asics Gel Kayano 21 (Green)

Friday Oct 30, 2015 #

Running 40:44 [2] 7.3 km (5:35 / km)

not very well so less than planned - on the plus hitting up the housing estates again tomorrow after a much needed 7 week break, excited to be excited about orienteering again! :)

Thursday Oct 29, 2015 #

Spin 45:00 [2]

Yoga 1:00:00 [0]

Wednesday Oct 28, 2015 #

6 PM

Running warm up/down 15:00 [1] 3.05 km (4:55 / km)
shoes: Asics Gel Kayano 21 (Green)

Running 28:42 [3] 5.53 km (5:11 / km)
shoes: Asics Gel Kayano 21 (Green)

6 x 800m @ 5km pace (2min)
Got some major major doms on rep 6 so called it a day there. In so much pain from yesterday haha.

Tuesday Oct 27, 2015 #

7 PM

Circuits 50:00 [3]

omg dying, so hard

Monday Oct 26, 2015 #

5 PM

Running 1:10:00 [2] 13.68 km (5:07 / km) +90m 4:57 / km
shoes: Asics Gel Kayano 20 (White)

Not sure I'm quite brave enough for solo forest now it's properly dark so ran from work instead.

Sunday Oct 25, 2015 #

10 AM

Running 39:12 [4] 10.08 km (3:53 / km) +63m 3:46 / km
shoes: Asics Gel Kayano 21 (Green)

Arrgh turns out this wasn't the flat course I thought it was. Went out at 38min PB pace & just died. Lungs were fine but my legs couldn't do it &, after going through 5km on track in 19:02, I massively broke on the undulating second half. A bit gutted - I think sub or low 38 is achievable somewhere flat but no more opportunities this year to find out. Oh well! Bloomin motivated and annoyed now haha. At least I ran the hardest I could have on the day & kept fighting over the last 2km even when I didn't really want to anymore! Back to 10km XC fun instead :-)

Running warm up/down 20:00 [1] 3.2 km (6:15 / km)
shoes: Asics Gel Kayano 21 (Green)

Saturday Oct 24, 2015 #

Running 1:05:17 [2] 11.4 km (5:44 / km)

Loop from home

Friday Oct 23, 2015 #

6 PM

Running 55:47 intensity: (33:00 @2) + (17:00 @3) + (5:47 @4) 10.77 km (5:11 / km) +96m 4:57 / km
shoes: Asics Gel Kayano 20 (Pink)

15min w/u - 2 x 2.6km @ tempo (2min) - 15min w/d
Found a good loop in the woods that takes just over 11mins at tempoy pace - long intervals sorted! Might be good to incorporate into a longer run too to avoid too much comfort zone plodding! : )

Thursday Oct 22, 2015 #

6 PM

Spin 45:00 intensity: (35:00 @2) + (10:00 @3)

fun :-)
7 PM

Yoga 1:00:00 [0]

Trying out a new injury prevention method! Was fab - mixture of yoga, pilates & tai chi - loads of balance work, dynamic stretching, core exercises - everything I need to do more of! Will be a regular fixture.

Wednesday Oct 21, 2015 #

6 PM

Running warm up/down 13:55 [1] 1.61 km (8:38 / km)
shoes: Asics Gel Kayano 21 (Green)

Drills

Running 11:54 [2] 3.06 km (3:53 / km)
shoes: Asics Gel Kayano 21 (Green)

2 x 1km (400m) - 3:35 & 3:33

Running 28:55 intensity: (10:00 @2) + (8:55 @3) + (10:00 @4) 3.55 km (8:09 / km)
shoes: Asics Gel Kayano 21 (Green)

15 x 200m - speed work session & it was really really hard! Not the time of year for this. Didn't push very hard because of that but still absolutely died.

Tuesday Oct 20, 2015 #

7 AM

Swimming 45:00 [2]

Feeling 95% of the way to normal - back to sessions tomorrow :-)

Monday Oct 19, 2015 #

Note
(injured)

Precautionary day off - frustrated

Sunday Oct 18, 2015 #

10 AM

Running 42:48 [3] 10.0 km (4:17 / km) +120m 4:02 / km
(injured) shoes: Asics Gel Kayano 21 (Green)

Probably stupid but had entered a 10km & my ankle felt okay when I woke up so decided to just do it - but I had to run well within my comfort zone, take zero risks, and stop immediately if it hurt. Pretty much jogged and still won. Ankle totally fine.

Saturday Oct 17, 2015 #

Note
(injured)

Friday Oct 16, 2015 #

6 PM

Running 30:00 [2] 5.0 km (6:00 / km)
(injured)

Crocked my ankle & it made a pretty horrendous sound. Sore to touch but fine to walk on. Very odd. Came home straight away anyway - not worth it for an easy run.

Thursday Oct 15, 2015 #

6 PM

Running 1:16:47 [2] 13.8 km (5:34 / km) +160m 5:16 / km
shoes: Asics Gel Kayano 20 (Pink)

Proper dark rainy thermal weather. Testing out the new headlamp & mentally preparing myself for about another 5 months of this haha
C • new headtorch 2

Wednesday Oct 14, 2015 #

6 PM

Running (Track) 39:10 [3] 10.04 km (3:54 / km)
shoes: Asics Gel Kayano 21 (Green)

8 x 1km (200m) at target 10km pace ~3:45
Bang on consistent times
Really enjoyed this!

Running warm up/down 20:00 [1] 2.0 km (10:00 / km)

Drills & some jogging

Tuesday Oct 13, 2015 #

Note
(rest day)

Home at 8pm - rubbish excuse but I just couldn't be bothered with the gym after a full day plus 3 hours of driving

Monday Oct 12, 2015 #

5 PM

Running 17:40 [2] 3.11 km (5:41 / km)
shoes: Mizuno (June 15)

On a training course in Brighton - touristy run

Running 25:30 [2] 4.49 km (5:41 / km) +30m 5:30 / km
shoes: Mizuno (June 15)

Running 6:01 [2] 0.69 mi (8:43 / mi) +5m 8:32 / mi

Sunday Oct 11, 2015 #

4 PM

Running 1:35:48 [2] 18.2 km (5:16 / km) +294m 4:52 / km
shoes: Asics Gel Kayano 20 (White)

Map memory & only got lost once!

Saturday Oct 10, 2015 #

1 PM

Running (XC) 25:29 [3] 6.05 km (4:13 / km) +89m 3:56 / km
shoes: x talon 212

Hampshire XC - a bit more scary than our beloved TVXC! A lot of screaming coaches at this one rather than tea & cake ;) tried to hang with the pack of AFD girls but felt pretty awful from the off & my legs wouldn't cooperate.

Running warm up/down 15:00 [1] 2.0 km (7:30 / km)

Friday Oct 9, 2015 #

5 PM

Running 56:47 [2] 11.1 km (5:07 / km) +184m 4:44 / km
shoes: Asics Gel Kayano 20 (White)

Trying another new route. Beaut autumn evening - fave time of the year.

Thursday Oct 8, 2015 #

6 PM

Running 1:13:18 [2] 13.8 km (5:19 / km) +163m 5:01 / km
shoes: x talon 212

Headtorch running - got too freaked out in the woods by myself so bailed to the lanes to watch the sunset

Wednesday Oct 7, 2015 #

6 PM

Running warm up/down 15:00 [1] 1.95 km (7:42 / km)
shoes: Asics Gel Kayano 21 (Green)

Jogging & drills

Running intervals 39:24 [3] 7.97 km (4:57 / km)
shoes: Asics Gel Kayano 21 (Green)

Finally (after 2 years!) braved the top group at track tonight & it was actually fun! :-)
400m reps - starting at 10km pace & getting 2 seconds faster with each one. Once you couldn't go any faster then a 500m jog before starting again.

Tuesday Oct 6, 2015 #

7 AM

Swimming 40:00 [2]

Recovery swim - worked well & all quad pain gone by lunch time
7 PM

Circuits 50:00 [2]

Tough but at least it's quite a fun way of doing much disliked strength work!

Monday Oct 5, 2015 #

Note
(rest day)

Sunday Oct 4, 2015 #

11 AM

Running 1:29:21 intensity: (1:00:00 @3) + (20:00 @4) + (9:21 @5) 21.12 km (4:14 / km) +268m 3:59 / km
shoes: Asics Gel Kayano 21 (Green)

Basingstoke HM. Really nice course - hilly country lanes, pretty views, little villages with lots of spectators, fancy dress scarecrows... Can't motivate myself to do a solo long run atm, so decided to rock up for some quality training. Felt great just having lots of fun on the hills (except the last 2 flat miles when I thought I might die). Apparently that was good enough for a PB, 2nd place & £250 #winning Glad no real elites turned up ;-)

Saturday Oct 3, 2015 #

2 PM

Running 43:00 [2] 9.0 km (4:47 / km) +100m 4:32 / km
shoes: Asics Gel Kayano 20 (White)

Pootling round the woods :)

Friday Oct 2, 2015 #

6 PM

Spin 45:00 [2]

Feeling really tired so skipped the planned double session

Thursday Oct 1, 2015 #

7 PM

Running 1:01:41 [2] 10.0 km (6:10 / km) +216m 5:34 / km
shoes: x talon 212

Night running with Ruth. Very fun but also quite concerning that we got lost ;-)

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