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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 31 days ending Jan 31, 2016:

activity # timemileskm+m
  Running27 23:13:19 151.62(9:11) 244.01(5:43) 1604
  Orienteering16 10:21:52 65.86(9:27) 106.0(5:52) 927
  Circuits5 3:40:00
  Yoga2 2:00:00
  Spin1 45:00
  Total46 40:00:11 217.48 350.01 2531
  [1-5]45 39:18:45

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Sunday Jan 31, 2016 #

10 AM

Orienteering 1:14:00 intensity: (50:00 @3) + (24:00 @4) 12.0 km (6:10 / km) +210m 5:40 / km
shoes: Oroc

WRE long race - Lagoa de Albufeira/Aldeia do Meco
Happy with 7th place today; quite satisfied considering how much I usually try to avoid forest-o!
Found everything successfully. Even almost enjoyed it ;-)

Note

Split analysis - massive downhill turn after 45 mins haha #SprintingProblems

Saturday Jan 30, 2016 #

11 AM

Orienteering 16:43 [4] 3.0 km (5:34 / km) +140m 4:31 / km
shoes: Asics Gel Kayano 21 (Green)

WRE sprint - Alfama, Lisbon
3rd place behind Marika Teini & Galina Vinogradova!! surprised / delighted with that :-)
Not sure it was technically a very good race - trying to thumb the map & plan ahead was so so hard to do. Made two big (20sec) errors - missing the correct alleyway up to 10 & going to 14 before visiting 13 (oops). I know why I did both though, & I think that overall I did keep control and make decisions pretty well. Either way it was both painful and brilliant fun!
C • Sounds ace! Well done :) 4

Orienteering warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Asics Gel Kayano 21 (Green)

4 PM

Orienteering 29:04 [3] 6.0 km (4:51 / km) +115m 4:25 / km
shoes: Asics Gel Kayano 21 (Green)

Urban Middle - Parque dos Poetas e Oeiras
Pretty fun in the park sections, but not trying all that hard after this mornings efforts.

Orienteering warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Asics Gel Kayano 21 (Green)

Friday Jan 29, 2016 #

Event: Lisbon International Orienteering Meeting
 
9 AM

Running 1:06:42 [2] 12.0 km (5:34 / km) +347m 4:51 / km
shoes: Asics Gel Kayano 21 (Green)

A bit longer pre breakfast than planned with Dave & Chris after the trip over the viaduct didn't quite go to plan! Some nice little bits in the forest & the hills certainly woke my legs up!! This weekend is going to be tough... :)
3 PM

Running warm up/down 16:00 intensity: (8 @0) + (2:31 @1) + (13:21 @2) 3.12 km (5:07 / km) +7m 5:04 / km
ahr:130 max:148 shoes: Asics Gel Kayano 21 (Green)

Orienteering 24:33 intensity: (16 @0) + (1:06 @1) + (11:40 @2) + (11:31 @3) 3.98 km (6:10 / km) +128m 5:19 / km
ahr:144 max:162 shoes: Asics Gel Kayano 21 (Green)

LIOM model event. Really not used to having to pay attention to contours when sprinting! Pretty tough not just picking the shortest route but also having to try and factor in climb / steps etc.

Running warm up/down 17:47 intensity: (1:02 @1) + (16:45 @2) 3.13 km (5:41 / km) +53m 5:14 / km
ahr:130 max:149 shoes: Asics Gel Kayano 21 (Green)

Home for top recovery

Thursday Jan 28, 2016 #

8 AM

Note

Flying to Lisbon, yeeeah!
1 PM

Orienteering 34:48 intensity: (9:11 @1) + (25:01 @2) + (36 @3) 5.59 km (6:13 / km) +82m 5:48 / km
ahr:127 max:151 shoes: X Talon 190 (June 15)

Parque da Quinta das Conchas - line course & control pick at slow speed. Legs still feeling dreadful which is not ideal!
2 PM

Orienteering 41:03 intensity: (8:14 @1) + (22:48 @2) + (10:01 @3) 6.7 km (6:08 / km) +96m 5:43 / km
ahr:136 max:168 shoes: Asics Gel Kayano 21 (Green)

Miraflores sprintervals on a very questionable map

Wednesday Jan 27, 2016 #

Running warm up/down 18:11 intensity: (5:06 @1) + (13:05 @2) 2.93 km (6:12 / km)
ahr:122 max:148 shoes: Asics Gel Kayano 20 (White)

Running (track) 28:23 intensity: (9 @1) + (9:13 @2) + (14:44 @3) + (4:17 @4) 6.99 km (4:04 / km)
ahr:158 max:179 shoes: Asics Gel Kayano 20 (White)

400, 800, 1200, 1600, 400 (400) - stopped early as I wasn't really feeling it & would rather my body got its act together for the weekend than push on now.

Tuesday Jan 26, 2016 #

Running 56:58 intensity: (29 @1) + (50:21 @2) + (6:08 @3) 11.02 km (5:10 / km) +96m 4:57 / km
ahr:138 max:160 shoes: Asics Gel Kayano 21 (Green)

Bit of a recovery run as my legs are still v sore & bruised from the weekend

Circuits 50:00 [2]

managed the full wall sit :-)

Monday Jan 25, 2016 #

Note
(rest day)

Sunday Jan 24, 2016 #

Running warm up/down 11:35 intensity: (2:22 @1) + (8:50 @2) + (23 @3) 1.67 km (6:56 / km) +19m 6:34 / km
ahr:131 max:150 shoes: x talon 212

Running 38:11 intensity: (9 @1) + (15 @2) + (24:49 @3) + (12:58 @4) 8.2 km (4:39 / km) +149m 4:16 / km
ahr:172 max:181 shoes: x talon 212

TVXC @ Tadley
Ahahaha love this course :) aptly described as bog snorkelling rather than running - flying every which way across the water meadows. Tis a bit stupid but that just makes it better in my book - you can only laugh and embrace it!!
Legs are pretty dead and I had to fight to keep them going, but then that's the point of multiple hard days in a row! RR ladies smashing it with a 1,2,3 clean sweep today. Whooo :-)

Running warm up/down 6:46 intensity: (8 @1) + (6:38 @2) 1.15 km (5:52 / km) +4m 5:46 / km
ahr:139 max:146 shoes: x talon 212

Saturday Jan 23, 2016 #

Running warm up/down 6:55 intensity: (2 @0) + (29 @1) + (6:24 @2) 1.21 km (5:44 / km) +10m 5:31 / km
ahr:130 max:139 shoes: X Talon 212

Running 1:00:24 intensity: (12 @1) + (14 @2) + (57:46 @3) + (2:12 @4) 10.63 km (5:41 / km) +110m 5:24 / km
ahr:168 max:176 shoes: X Talon 212

Ladies only Brutal - haven't done one in a while & it certainly reaffirmed my love :)
Was stupid muddy, waist deep water (way deeper than I remember), with some nice ice blocks to break through (bad shout on shorts), and I totally loved every second of it!!! A solo cruise round this year. Even had time to stop for a swim - a totally intentional one of course... ;-)

Friday Jan 22, 2016 #

3 PM

Running 1:12:31 [2] 12.2 km (5:57 / km) +104m 5:42 / km
shoes: x talon 212

Ruth came to visit for a ridiculously muddy run from the cottage. Really enjoyable :-)
6 PM

Running warm up/down (drills) 12:50 intensity: (2:31 @1) + (10:19 @2) 1.8 km (7:08 / km)
ahr:129 max:147 shoes: Asics Gel Kayano 21 (Green)

Running (track) 45:07 intensity: (4:07 @1) + (5:05 @2) + (31:29 @3) + (4:26 @4) 10.87 km (4:09 / km)
ahr:158 max:182 shoes: Asics Gel Kayano 21 (Green)

Somehow persuaded out for a track session with the boys as well!
6 x 1mile (90s) - each of us led one of the miles so some variation in speed but pretty much just cruising along at threshold pace as they're all training for marathons.
C • well done 3

Running warm up/down 8:00 [1] 1.6 km (5:00 / km)
shoes: Asics Gel Kayano 21 (Green)

Thursday Jan 21, 2016 #

Spin 45:00 [2]

Yoga 1:00:00 [1]

Wednesday Jan 20, 2016 #

Running warm up/down 14:02 intensity: (14 @0) + (4:04 @1) + (9:44 @2) 2.58 km (5:27 / km)
ahr:123 max:147 shoes: Asics Gel Kayano 21 (Green)

Running (track) 33:35 intensity: (5:50 @1) + (7:26 @2) + (20:19 @3) 6.84 km (4:55 / km)
ahr:145 max:172 shoes: Asics Gel Kayano 21 (Green)

8 x 800m - very icy on the track and a stupidly large number of people, so not as fast as intended :(

Tuesday Jan 19, 2016 #

Running 59:10 intensity: (3:24 @1) + (54:50 @2) + (56 @3) 11.22 km (5:17 / km) +82m 5:05 / km
ahr:131 max:152 shoes: Asics Gel Kayano 21 (Green)

Nice run from work, quads still feel quite heavy from the cross country

Circuits 50:00 [2]

and squatting did not help!

Monday Jan 18, 2016 #

Running 26:36 [2] 5.22 km (5:06 / km) +34m 4:56 / km
(rest day) shoes: Asics Gel Kayano 20 (White)

Just a nice easy pootle and some rolling - quite tired after 3 hardish days in a row

Sunday Jan 17, 2016 #

11 AM

Running warm up/down 12:03 intensity: (21 @1) + (9:15 @2) + (2:27 @3) 2.22 km (5:26 / km) +36m 5:02 / km
ahr:143 max:155 shoes: x talon 212

Running 39:28 intensity: (10 @1) + (11 @2) + (26:40 @3) + (12:27 @4) 8.88 km (4:27 / km) +117m 4:10 / km
ahr:172 max:182 shoes: x talon 212

TVXC @ Lightwater Park
Absolutely LOVED IT - the most fun I've had running in ages :-) :-)
No happier feeling than bounding along muddy paths!

Running 30:17 intensity: (1:08 @1) + (28:45 @2) + (24 @3) 4.77 km (6:21 / km) +44m 6:04 / km
ahr:133 max:150 shoes: x talon 212

Snowy chatty warm down explore with Ruth

Saturday Jan 16, 2016 #

1 PM

Running warm up/down 7:52 intensity: (14 @0) + (1:28 @1) + (2:56 @2) + (3:14 @3) 1.55 km (5:04 / km) +10m 4:54 / km
ahr:138 max:159 shoes: X Talon 212

Running 21:24 intensity: (7 @1) + (11 @2) + (6:48 @3) + (13:56 @4) + (22 @5) 5.0 km (4:17 / km) +59m 4:02 / km
ahr:175 max:184 shoes: x talon 212

Not really a fan of the Hampshire xc league, but it was in Reading so it seemed daft not to go. Not running flat out today but much nicer / more sociable than a solo run & always hilare how serious all the other teams take it compared to us!
Really need to try some spikes if I do any more of this - short steep hills / thick mud & trail shoes just don't work; sliding in every direction except forwards.

Running warm up/down 7:07 [1] 1.21 km (5:52 / km) +2m 5:49 / km
shoes: x talon 212

3 PM

Running 28:00 [2] 5.07 km (5:31 / km) +38m 5:19 / km
shoes: X Talon 212

Stopped to explore Sulham woods on the way home - definite post-work potential once it gets light again (yes dreaming of summer evenings already).

Friday Jan 15, 2016 #

Running (track) 49:52 intensity: (6:46 @1) + (17:07 @2) + (25:09 @3) + (50 @4) 10.85 km (4:36 / km)
ahr:146 max:177 shoes: Asics Gel Kayano 20 (White)

800 reps with the boys. A little bit slower than Wednesday interval group but that's probably a good thing before weekend racing & was loads better than a solo run. Might look into regularly crashing this secret threshold training group!

Thursday Jan 14, 2016 #

5 PM

Running 1:31:16 intensity: (1:56 @1) + (1:18:13 @2) + (11:07 @3) 18.0 km (5:04 / km) +128m 4:54 / km
ahr:140 max:166 shoes: Asics Gel Kayano 20 (White)

Really enjoyed this
7 PM

Yoga 1:00:00 [1]

New routine = felt like I was back to square one useless!

Wednesday Jan 13, 2016 #

Note

Got locked out of my house. Failed at life.

Tuesday Jan 12, 2016 #

Circuits 50:00 [2]

Good fun as always, now suffering stomach doms from the crunches

Running warm up/down 18:00 [2] 3.7 km (4:52 / km)
shoes: Asics Gel Kayano 21 (Green)

Monday Jan 11, 2016 #

5 PM

Running 42:54 intensity: (24 @1) + (18:42 @2) + (23:48 @3) 9.67 km (4:26 / km) +27m 4:23 / km
ahr:151 max:174 shoes: Asics Gel Kayano 21 (Green)

Usual loop from work now as a progression run - didn't get the 5th mile fast enough though. On the positive starting to feel good every time I go for a run now & having very few plodding feelings anymore
C • Good effort, well done! :) 3

Sunday Jan 10, 2016 #

11 AM

Running 53:17 [2] 10.72 km (4:58 / km)
shoes: x talon 212

Mega mud fest at Bishop Wood :-)

Saturday Jan 9, 2016 #

Note
(rest day)

Friday Jan 8, 2016 #

7 AM

Running (drills) 40:00 [1] 1.0 km (40:00 / km)
shoes: Asics Gel Kayano 21 (Green)

R - raise A - activate M - mobilise P - potentiate
11 AM

Orienteering warm up/down 11:35 intensity: (31 @1) + (11:04 @2) 1.97 km (5:53 / km) +2m 5:51 / km
ahr:129 max:142 shoes: X Talon 190 (June 15)

Orienteering 20:18 intensity: (4 @2) + (11:30 @3) + (8:44 @4) 3.73 km (5:26 / km) +8m 5:23 / km
ahr:171 max:180 shoes: X Talon 190 (June 15)

Mass start gaffled sprint with added dice rolling to spread the field at various points. Quite tired and HR pretty high so just going steady. I had more urban and a shorter bit in the dunes than the other girls, which meant solo dune navigation - and I actually found them! Achievement of the week :-)

Orienteering warm up/down 2:50 [2] 0.4 km (7:10 / km)
ahr:126 max:129 shoes: X Talon 190 (June 15)

4 PM

Orienteering warm up/down 8:32 intensity: (8 @0) + (36 @1) + (7:48 @2) 1.62 km (5:16 / km)
ahr:129 max:137 shoes: Asics Gel Kayano 21 (Green)

Orienteering 18:52 intensity: (24 @1) + (52 @2) + (17:36 @3) 4.14 km (4:34 / km)
ahr:162 max:173 shoes: Asics Gel Kayano 21 (Green)

Sprint Race in Punta Umbria - so so tired so I tried to use the course to simulate that end of race dying feeling and keep my brain engaged throughout. A couple of times where I could have picked smoother lines but on the whole planning ahead and keeping contact pretty well.

Orienteering warm up/down 7:20 intensity: (31 @1) + (6:49 @2) 1.34 km (5:28 / km) +2m 5:26 / km
ahr:136 max:144 shoes: Asics Gel Kayano 21 (Green)

6 PM

Note

Survived my biggest ever training week! :-) Hard work but good to see what is possible with the full time athlete lifestyle & zero life stress #dreams. Coming away with some new ideas, excited for the year ahead, and knowing where the work needs putting in.

Thursday Jan 7, 2016 #

8 AM

Running 51:02 [2] 6.57 km (7:46 / km) +18m 7:40 / km
shoes: X Talon 190 (June 15)

Jog, drills, strides, Baywatch beach run / Chariots of fire into the sunrise
12 PM

Note

Some good 1:1's - sorting my life out
4 PM

Running warm up/down 30:48 intensity: (12:16 @1) + (18:32 @2) 3.28 km (9:23 / km) +28m 9:00 / km
ahr:121 max:149 shoes: X Talon 190 (June 15)

Functional strength e.g. hill drills

Running 45:37 intensity: (1:49 @1) + (15:35 @2) + (18:47 @3) + (9:26 @4) 8.58 km (5:19 / km) +40m 5:12 / km
ahr:155 max:182 shoes: X Talon 190 (June 15)

10 minutes of Kenyan Hills (6 hills)
[2 min (1 min) x 4] on the flat @ LT2 with Jess
6 min jog back
Proprioception - nae skills
5 minutes of Kenyan Hills (3 hills) - started just ahead of the boys (who did 10 mins) and abso died to keep ahead of them
w/d jogging
broken...

Wednesday Jan 6, 2016 #

7 AM

Running 35:00 [1] 1.0 km (35:00 / km)

Drills / plyo
11 AM

Orienteering warm up/down 9:15 intensity: (9 @0) + (1:10 @1) + (7:56 @2) 1.74 km (5:20 / km) +1m 5:19 / km
ahr:132 max:144 shoes: X Talon 190 (June 15)

Orienteering 20:43 intensity: (23 @1) + (1:22 @2) + (18:58 @3) 3.71 km (5:35 / km) +2m 5:34 / km
ahr:156 max:164 shoes: X Talon 190 (June 15)

Parque de Maria Luisa - the same course as the night o from the Seville city race. Loved running around the balcony of the Plaza de Espana - seriously cool place for orienteering.

Orienteering warm up/down 8:44 intensity: (10 @1) + (8:34 @2) 1.61 km (5:25 / km) +2m 5:23 / km
ahr:138 max:147 shoes: X Talon 190 (June 15)

12 PM

Orienteering warm up/down 5:16 intensity: (47 @1) + (4:29 @2) 0.88 km (5:59 / km) +5m 5:50 / km
ahr:130 max:142 shoes: Asics Gel Kayano 21 (Green)

Orienteering 24:29 intensity: (13 @1) + (42 @2) + (23:22 @3) + (12 @4) 4.65 km (5:16 / km) +7m 5:13 / km
ahr:165 max:175 shoes: Asics Gel Kayano 21 (Green)

Macarena!! Enjoyed this one. So much crazy hedges / parked cars going on - super thumbing of the map required to avoid total disorientation.

Orienteering warm up/down 3:46 intensity: (6 @1) + (3:40 @2) 0.69 km (5:26 / km) +2m 5:21 / km
ahr:143 max:149 shoes: Asics Gel Kayano 21 (Green)

2 PM

Orienteering 23:55 intensity: (3 @0) + (36 @1) + (5:58 @2) + (17:18 @3) 4.23 km (5:39 / km) +26m 5:29 / km
ahr:151 max:165 shoes: Asics Gel Kayano 21 (Green)

San Juan - quite tired after already 45 minutes of sprint today, so just took this one easy for super map contact practice. So many stairs to climb up and down, knackered, pasta incentivised training. Fab morning.

Orienteering warm up/down 4:56 intensity: (26 @1) + (2:24 @2) + (2:06 @3) 0.89 km (5:33 / km) +15m 5:07 / km
ahr:142 max:162 shoes: Asics Gel Kayano 21 (Green)

Tuesday Jan 5, 2016 #

7 AM

Circuits 40:00 [1]

11 AM

Running warm up/down 18:43 intensity: (1:00 @1) + (17:43 @2) 3.45 km (5:26 / km) +2m 5:25 / km
ahr:136 max:147 shoes: X Talon 190 (June 15)

Running 54:10 intensity: (5:14 @1) + (26:20 @2) + (19:51 @3) + (2:45 @4) 6.91 km (7:50 / km) +40m 7:37 / km
ahr:145 max:181 shoes: X Talon 190 (June 15)

4 x 30 seconds - on a slightly downhill path
4 x 30 seconds - up a sandy hill (hard!)
2 x (3 x 60 seconds) - on an undulating sandy path
Knee started to hurt part way through so took it for a dip in the pool with Jess rather than doing the final turnarounds. Fun session though!
4 PM

Orienteering 40:00 [0] 4.0 km (10:00 / km)

Knee quite sore so just walked around the forest sprint - taking bearings, visualising terrain, looking up etc. Good confidence booster when things actually made sense for once!

Monday Jan 4, 2016 #

7 AM

Running (drills) 35:00 [1] 1.0 km (35:00 / km)

Drills / plyometrics - too early for this kind of coordination!!
11 AM

Orienteering warm up/down 17:55 [2] 3.57 km (5:01 / km) +52m 4:41 / km
shoes: Mizuno (June 15)

Along the river with Cat in Seville

Orienteering 25:03 [3] 4.89 km (5:08 / km)
shoes: Mizuno (June 15)

Seville old town - stacked it on the way to number 2 & found it really hard to get my head back in the map after that. A really fun area but less enjoyable with zero confidence to run fast, & that was the end of my day :-(
7 PM

Note

Must icing/compression later & my knee is feeling much better - hooray!
Also feeling good for having had some rest too actually :-) onwards...

Sunday Jan 3, 2016 #

7 AM

Circuits 30:00 [1]

10 AM

Running warm up/down 19:50 intensity: (12 @0) + (40 @1) + (18:04 @2) + (54 @3) 3.61 km (5:30 / km)
ahr:136 max:152 shoes: Asics Gel Kayano 21 (Green)

Running (track) 24:28 intensity: (2:39 @1) + (2:55 @2) + (11:40 @3) + (6:15 @4) + (59 @5) 5.54 km (4:25 / km)
ahr:159 max:185 shoes: Asics Gel Kayano 21 (Green)

4 x 1200m @ 97% of 3km time ~88sec laps
Thought I would struggle doing 12 laps but AHR surprisingly not that high - 159, 166, 172, 177 - and it felt pretty okay, just up to threshold HR for a little bit at the end.
Rests were a bit erratic trying to get the lactate readings done - not sure how accurate they were considering my lactate supposedly went down on rep 4?! Fun session anyway.

Running warm up/down 17:23 intensity: (1 @1) + (3:19 @2) + (14:03 @3) 3.19 km (5:27 / km)
ahr:152 max:160 shoes: Asics Gel Kayano 21 (Green)

4 PM

Orienteering 19:21 [2] 4.1 km (4:43 / km)
shoes: Asics Gel Kayano 21 (Green)

Recovery around Punta Umbria practicing some sprint skills - need some strategies for planning ahead the legs out of control picks

Saturday Jan 2, 2016 #

8 AM

Running 20:05 [2] 3.86 km (5:12 / km)
shoes: Asics Gel Kayano 21 (Green)

Morning wakeup jog with Cat from the apartment
11 AM

Orienteering 45:30 intensity: (3:39 @1) + (13:42 @2) + (19:58 @3) + (8:11 @4) 9.35 km (4:52 / km) +27m 4:48 / km
ahr:154 max:180 shoes: Asics Gel Kayano 21 (Green)

w/u - in the sunshine in some gorgeous forest (happy vibes!)
sprint around El Portil - steady pace getting the processes down
w/d - to the beach, love it
4 PM

Orienteering 53:21 intensity: (20:47 @1) + (32:34 @2) 6.72 km (7:56 / km) +5m 7:54 / km
ahr:121 max:144 shoes: x talon 212

Easy afternoon jog along the sandunes. Tried to do a bit of forest o along the way but it was pretty dreadful.

Friday Jan 1, 2016 #

Note

Travelling to Spain!

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