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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 31 days ending Mar 31, 2016:

activity # timemileskm+m
  Orienteering15 13:02:16 81.6(9:35) 131.32(5:57) 1783
  Running14 10:41:44 79.01(8:07) 127.15(5:03) 1203
  Circuits3 2:30:00
  Swimming3 1:50:00
  Yoga2 1:10:00
  Total31 29:14:00 160.61 258.47 2986
  [1-5]31 27:59:45

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Thursday Mar 31, 2016 #

Swimming 40:00 [1]

Needing some more time off my legs. Lots of stretching / rolling / sleeping later & I'm feeling a lot better.

Wednesday Mar 30, 2016 #

Running 48:51 [2] 9.89 km (4:56 / km) +37m 4:51 / km

Can successfully walk again! Nice muddy shuffle :)

Tuesday Mar 29, 2016 #

Note
(rest day)

Looking more like I've been boxing than running - could barely manage the walk from my desk to the kettle today!

Monday Mar 28, 2016 #

Orienteering race 29:50 [4] 5.0 km (5:58 / km) +155m 5:10 / km
shoes: X Talon 212

JK relay - normally love first leg but everything just hurt today, could barely put one foot in front of the other over the last few controls :( it's been a tough weekend!
Happy that I (just) managed to stick with the lead group at least, but it would have been nice to feel like I had a shot at the win rather than just hanging on for dear life! At least the urban bit was fun.

Orienteering warm up/down 10:00 [2] 2.0 km (5:00 / km)

Sunday Mar 27, 2016 #

Orienteering race 1:37:00 [4] 15.0 km (6:28 / km) +500m 5:33 / km
shoes: Oroc

Well that was possibly the most traumatic experience of my life...
Really out of my comfort zone so actually pretty pleased I found them all without any major disasters. Charlotte & Jess caught me at 10 (happy to survive that long!). Then the hail hit & it was awful. Whacked my knee on a rock going down to 14 & very seriously considered quitting. Was kind of enjoying the head to head though so slogged out the last loop in the snow with them (& actually did some of the navigating!! :-)) I feel like I tried really hard which just puts Jo's ridiculous time into perspective!! Took me about 5 hours to warm up. Currently can't move which bodes really well for tomorrow... Soz team
C • In agreement there, I'm sti... 3

Orienteering warm up/down 20:00 [2] 3.0 km (6:40 / km)

Saturday Mar 26, 2016 #

Orienteering race 33:10 [4] 5.0 km (6:38 / km) +175m 5:39 / km
shoes: Oroc

JK middle - 5th!!!!! (3rd Brit) LOL
Not sure how that even happened.
Nae bad for this year's third venture into a forest ;-)
C • Ebor lass! 4

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

Friday Mar 25, 2016 #

Event: JK 2016
 

Orienteering race 17:04 [5] 3.8 km (4:29 / km) +45m 4:14 / km
shoes: Asics Gel Kayano 21 (Green)

JK sprint - 3rd (2nd Brit)
Phew. Was really nervous before this so it feels good to get that one safely out of the way. One daft route choice (15sec) but the rest was pretty good. My brain just can't quite keep up yet! Steps were hard. Really happy to finally make my first senior sprint podium :-) :-)

Orienteering warm up/down 40:00 [2] 5.0 km (8:00 / km)
shoes: Asics Gel Kayano 21 (Green)

A lot of jogging about...

Thursday Mar 24, 2016 #

Running 29:15 [2] 5.85 km (5:00 / km) +40m 4:50 / km
shoes: Asics Gel Kayano 21 (Green)

+drills

Wednesday Mar 23, 2016 #

Note
(rest day)

Drive to Yorkshire after work

Tuesday Mar 22, 2016 #

Running 45:00 [2] 8.5 km (5:18 / km) +145m 4:53 / km
shoes: x talon 212

Couldn't get on the track tonight so just did a nice loop of the lanes with some easy relaxed efforts thrown in.

Monday Mar 21, 2016 #

Running 40:00 [2] 7.8 km (5:08 / km) +50m 4:58 / km
shoes: Asics Gel Kayano 21 (Green)

Forgot my watch so all approx. but a nice post-work run. Managed to get out into the countryside wahoo daylight! Still feeling a bit off - not sure why I've had so little energy for this past few days.

Yoga 40:00 [0]

Sunday Mar 20, 2016 #

9 AM

Orienteering warm up/down 14:31 intensity: (52 @1) + (13:39 @2) 2.74 km (5:18 / km) +33m 5:00 / km
ahr:136 max:148 shoes: Asics Gel Kayano 21 (Green)

Orienteering 13:17 intensity: (15 @2) + (3:42 @3) + (6:32 @4) + (2:48 @5) 3.04 km (4:22 / km) +35m 4:08 / km
ahr:176 max:186 shoes: Asics Gel Kayano 21 (Green)

MSR leg 1 - yusss loved it!! :-) :-) These are just the best fun

Orienteering 14:13 intensity: (22 @2) + (4:15 @3) + (5:52 @4) + (3:44 @5) 3.31 km (4:18 / km) +30m 4:07 / km
ahr:176 max:184 shoes: Asics Gel Kayano 21 (Green)

MSR leg 4 - oh man. My body just cannot cope with volume at this moment in time. Crawling.

Orienteering 31:04 intensity: (49 @1) + (21:37 @2) + (8:38 @3) 5.09 km (6:06 / km) +48m 5:50 / km
ahr:144 max:160 shoes: Asics Gel Kayano 21 (Green)

Talk-o with Charlotte - verbalising thought processes for someone else is v hard, probably because I don't always have those thought processes ;)
C • thought processes 3
7 PM

Note

Another top weekend with the sprint crew. Always come away from these feeling reassured & motivated. Fab to practice racing processes with a learning focussed outcome.

Saturday Mar 19, 2016 #

9 AM

Orienteering warm up/down 18:11 [2] 3.1 km (5:52 / km) +19m 5:42 / km
shoes: X Talon 190 (June 15)

Orienteering 14:35 intensity: (18 @2) + (4:37 @3) + (7:44 @4) + (1:56 @5) 3.09 km (4:43 / km) +41m 4:25 / km
ahr:176 max:183 shoes: X Talon 190 (June 15)

Practice JK sprint race at Loughborough Uni - really needed this. Big confidence boost. Always good to see what falls apart & needs work when you're racing before you get to the races ;-) Speed is fine.

Orienteering warm up/down 14:14 intensity: (12:16 @2) + (1:58 @3) 2.02 km (7:04 / km) +13m 6:50 / km
ahr:142 max:154 shoes: X Talon 190 (June 15)

1 PM

Orienteering 34:25 intensity: (22 @0) + (4:10 @1) + (29:06 @2) + (47 @3) 5.53 km (6:13 / km) +3m 6:12 / km
ahr:130 max:152 shoes: Asics Gel Kayano 21 (Green)

Some map memory exercises in Clifton. Amazed I managed this!

Friday Mar 18, 2016 #

Note
(rest day)

Travelling to ESG w/e Notts

Thursday Mar 17, 2016 #

Swimming 40:00 [1]

+ some core / stretching
Feeling generally better but trying to be kind to myself & not stress too much

Wednesday Mar 16, 2016 #

Running 37:49 intensity: (5:12 @1) + (20:20 @2) + (8:51 @3) + (3:26 @4) 7.24 km (5:13 / km)
ahr:143 max:178 shoes: Asics Gel Kayano 21 (Green)

Track - hadn't eaten enough, couldn't hit the times, got really stressed and sacked it in early. Not sure what was going on today :(

Tuesday Mar 15, 2016 #

Running 30:59 [2] 6.72 km (4:37 / km) +50m 4:27 / km
shoes: Asics Gel Kayano 21 (Green)

Pushed for time to get to circuits so not as long as I would have liked

Circuits 50:00 [1]

Feeling quite tired from hills, legs not really cooperating with enthusiasm

Monday Mar 14, 2016 #

Running 57:00 intensity: (49 @0) + (3:10 @1) + (13:58 @2) + (30:12 @3) + (8:38 @4) + (13 @5) 11.43 km (4:59 / km) +270m 4:28 / km
ahr:154 max:182 shoes: Asics Gel Kayano 20 (Pink)

Beaut evening for voluntarily running up & down a hill.
Shout out to the top couple sat in their garden who cheered & clapped literally every time I ran past for 30 minutes solid with no loss of enthusiasm. Would defs have mentally given up without you! No1 fans ;-)

Sunday Mar 13, 2016 #

Orienteering warm up/down 15:39 intensity: (7 @0) + (2:35 @1) + (7:52 @2) + (5:05 @3) 2.62 km (5:59 / km) +5m 5:56 / km
ahr:139 max:165 shoes: X Talon 212

Orienteering 45:00 intensity: (7 @1) + (12 @2) + (21:01 @3) + (22:04 @4) + (1:36 @5) 8.08 km (5:34 / km) +87m 5:17 / km
ahr:174 max:184 shoes: X Talon 212

CSC qualifier in the New Forest = ruuuuun!! apparently I can do that type of orienteering ;-)
Serious inability to follow a compass at times (and lots of confusing extra ditches) but I tried to take that PDP thing and apply it. Normally I just can't deal with the ambiguity of forest (like in sprint if there's a building on the map then it is obviously there in real life, but in forest if there's one ditch on the map there's like 10 in the area, whaaat?!) but I think because it was a nice white forest and I just ran on a bearing then I didn't get so annoyed this time.
Anyway I somehow managed to find them, happy days, but I wont be converting from my one true love any time soon.

Orienteering warm up/down 9:29 intensity: (20 @1) + (9:09 @2) 1.61 km (5:53 / km) +5m 5:48 / km
ahr:139 max:149 shoes: X Talon 212

Saturday Mar 12, 2016 #

Note
(rest day)

V much enjoyed this! Days off with no work or travel are a rare thing these days :-)

Friday Mar 11, 2016 #

Running 53:53 intensity: (5 @0) + (54 @1) + (28:53 @2) + (21:42 @3) + (2:19 @4) 11.28 km (4:47 / km)
ahr:147 max:180 shoes: Asics Gel Kayano 21 (Green)

'mile breakdown' lactate session - 1600, 800, 2 x 400, 4 x 200, 8 x 100
all was fun until the turnabouts ;-) but generally feeling gooood, love intervals more than is normal

Thursday Mar 10, 2016 #

Swimming 30:00 [1]

Nice lunchtime recovery swim to loosen off major back & shoulder doms from Tuesday circuits.
C • Strength Training 2

Running 56:51 intensity: (12 @0) + (7:47 @1) + (25:52 @2) + (23:00 @3) 9.89 km (5:45 / km) +356m 4:52 / km
ahr:143 max:173 shoes: Asics Gel Kayano 21 (Green)

With Ruth :-)

Wednesday Mar 9, 2016 #

Running (Track) 1:00:16 intensity: (4:43 @1) + (25:39 @2) + (20:51 @3) + (8:55 @4) + (8 @5) 13.13 km (4:35 / km) +1m 4:35 / km
ahr:151 max:183 shoes: Asics Gel Kayano 21 (Green)

New training block = speed work :-) :-)
w/u, 4 x [600, 800] @ 3km pace, w/d
Really fun!

Tuesday Mar 8, 2016 #

Running 39:23 [2] 8.17 km (4:49 / km) +39m 4:42 / km
shoes: Asics Gel Kayano 21 (Green)

Post work run from Pangbourne station. Actually nice to do a different route as Theale on an evening is getting very tedious.

Circuits 50:00 [1]

Monday Mar 7, 2016 #

Running 39:07 [2] 7.21 km (5:26 / km) +54m 5:14 / km
shoes: X Talon 212

Nice easy recovery trundle in the woods followed by lots of stretching - feeling okay, think I physically managed this camp much better than others

Sunday Mar 6, 2016 #

9 AM

Orienteering 47:00 intensity: (2:32 @0) + (16:38 @1) + (27:50 @2) 4.71 km (9:58 / km) +161m 8:31 / km
ahr:123 max:149 shoes: x talon 212

Forest
11 AM

Orienteering 42:28 intensity: (8 @0) + (7:22 @1) + (17:48 @2) + (17:10 @3) 7.7 km (5:31 / km) +17m 5:27 / km
ahr:138 max:162 shoes: Asics Gel Kayano 20 (Pink)

Sprintervals in Gloucester

Saturday Mar 5, 2016 #

11 AM

Orienteering 55:46 intensity: (4:16 @1) + (17:55 @2) + (33:13 @3) + (22 @4) 10.59 km (5:16 / km) +201m 4:48 / km
ahr:149 max:175 shoes: Asics Gel Kayano 20 (Pink)

Ross on Wye - w/u courses on hand drawn 'simplified' maps, shadowed by Kim which made me focus, looking for remarkable features, good - then a course on a proper map with extra fences & shadowed again which went well apart from not always knowing the description - jogged up to a different area but quite tired by that point so didn't get a lot out of the course up there & just came back
4 PM

Orienteering 31:18 intensity: (1:23 @1) + (14:55 @2) + (6:25 @3) + (8:35 @4) 6.38 km (4:54 / km) +53m 4:42 / km
ahr:153 max:182 shoes: Asics Gel Kayano 20 (Pink)

MSR + various running - felt great for about 5 mins & then died, great fun though

Friday Mar 4, 2016 #

8 AM

Orienteering warm up/down 22:20 intensity: (8:46 @1) + (13:34 @2) 2.96 km (7:33 / km) +21m 7:17 / km
ahr:121 max:141 shoes: x talon 212

w/u jog & drills

Orienteering 9:53 intensity: (15 @1) + (27 @2) + (8:02 @3) + (1:09 @4) 2.23 km (4:26 / km) +11m 4:19 / km
ahr:165 max:177 shoes: x talon 212

Mass start sprint - quite fun racing a gaffled course against the boys too

Orienteering warm up/down 5:52 intensity: (20 @1) + (4:51 @2) + (41 @3) 1.16 km (5:03 / km) +1m 5:02 / km
ahr:141 max:152 shoes: x talon 212

11 AM

Orienteering 37:46 intensity: (2:06 @1) + (17:23 @2) + (15:00 @3) + (3:17 @4) 6.78 km (5:34 / km) +83m 5:15 / km
ahr:150 max:181 shoes: Asics Gel Kayano 20 (Pink)

Bristol Uni - w/u, course 1, shadowed chris round course 1, was shadowed by chris round course 2 - useful to see how someone else orienteers & have some pressure to do mine properly & get feedback

Orienteering warm up/down 2:52 intensity: (3 @1) + (2:28 @2) + (21 @3) 0.48 km (5:58 / km) +18m 5:02 / km
ahr:144 max:150 shoes: Asics Gel Kayano 20 (Pink)

1 PM

Orienteering 30:19 intensity: (2:15 @1) + (11:52 @2) + (10:30 @3) + (5:42 @4) 5.29 km (5:44 / km) +23m 5:37 / km
ahr:152 max:180 shoes: Asics Gel Kayano 20 (Pink)

Got stuck in a holly bush & got in a grump :P

Thursday Mar 3, 2016 #

Note
(rest day)

Probably going to be another big volume weekend & I got ill after the last one, so precautions

Wednesday Mar 2, 2016 #

Running 40:50 [2] 7.89 km (5:11 / km) +95m 4:53 / km
shoes: x talon 212

Away on a training course so couldn't make track. Nice foresty run instead.

Yoga 30:00 [0]

Really been neglecting this - need to get back to a class soon

Tuesday Mar 1, 2016 #

Running 1:02:30 intensity: (1:44 @1) + (57:28 @2) + (3:18 @3) 12.15 km (5:09 / km) +66m 5:00 / km
ahr:136 max:157 shoes: Asics Gel Kayano 21 (Green)

Bit of a struggle to start with but feeling okay by the end

Circuits 50:00 [1]

Enjoyed this once I got going

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