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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 31 days ending May 31, 2016:

activity # timemileskm+m
  Running20 12:41:10 94.87(8:01) 152.68(4:59) 1327
  Orienteering15 8:56:46 52.84(10:10) 85.04(6:19) 1127
  Spin1 50:00
  Yoga1 45:00
  Swimming1 30:00
  Total33 23:42:56 147.71 237.72 2454
  [1-5]32 22:57:52

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SuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTu

Tuesday May 31, 2016 #

Note
(rest day)

Unsurprisingly very tired

Monday May 30, 2016 #

10 AM

Running race 37:58 intensity: (5 @1) + (1:17 @2) + (16:18 @3) + (19:52 @4) + (26 @5) 10.11 km (3:45 / km) +52m 3:40 / km
ahr:171 max:183 shoes: Mizuno (June 15)

London 10,000 - no idea how I managed this. Legs were dying but somehow a new PB :) :) aaaah! so chuffed. absolutely loved it

Sunday May 29, 2016 #

Note
(rest day)

Travel

Saturday May 28, 2016 #

12 PM

Orienteering race 44:00 [4] 6.0 km (7:20 / km) +240m 6:07 / km
shoes: Oroc

EOC relay - loved it!! By myself for the majority so hard to push on up the hills, but had a mini battle with Lithuania on the last loop & won the sprint finish :D
A big grin the whole way round - fun fun :)
2 PM

Running 19:31 [2] 3.37 km (5:47 / km) +33m 5:31 / km
shoes: Mizuno (June 15)

Dragged out for a jog by Jess & Hollie :) so much pain

Friday May 27, 2016 #

12 PM

Orienteering 35:00 [4] 4.5 km (7:47 / km) +120m 6:52 / km
shoes: Oroc

EOC middle - my back is in a lot of pain :( probably shouldn't have started really, but I wasn't very sensible. Really enjoyed it though - like forest when there isn't so much pressure. Happy with the result :) only 3mins down after blowing 2mins on no.1. Maybe I'll be back in the forest one day!

Orienteering warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: Oroc

Thursday May 26, 2016 #

3 PM

Orienteering race 32:00 [4] 4.2 km (7:37 / km) +80m 6:57 / km
shoes: Oroc

Middle quali - 80% really good :) two very bad legs though, lost about 5mins in total which was just too much. Some good stuff to build on in the future though.

Orienteering warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: Oroc

Wednesday May 25, 2016 #

10 AM

Orienteering 33:10 [2] 3.3 km (10:04 / km) +107m 8:40 / km
shoes: Oroc

Middle model - improving with every trip into the forest :) hopefully I do actually enjoy tomorrow's quali... Feeling quite nervous about the whole thing!
3 PM

Running 16:22 [2] 3.42 km (4:47 / km) +33m 4:34 / km
shoes: Mizuno (June 15)

Tuesday May 24, 2016 #

Note

Finally sat down to look at the sprint again. Had one horrendous leg, but I was 21st before that - lots more good stuff in there than expected & feeling much more positive about it in hindsight :) note to self to take my time in the future & not feel so rushed to make a decision!!
10 AM

Orienteering 47:21 intensity: (30:00 @2) + (17:21 @3) 5.66 km (8:22 / km) +230m 6:57 / km
shoes: Oroc

Czech forest fun. Some really nice bits today.

Monday May 23, 2016 #

1 PM

Orienteering 53:36 [2] 5.82 km (9:12 / km) +70m 8:41 / km

Getting out of my comfort zone - not sure this really helped the nerves...!

Sunday May 22, 2016 #

9 AM

Orienteering warm up/down 12:13 [1] 2.05 km (5:57 / km) +1m 5:57 / km
shoes: X Talon 190 (June 15)

Orienteering race 14:35 [4] 3.5 km (4:10 / km) +35m 3:58 / km
shoes: X Talon 190 (June 15)

EOC qualifier - made it to the A final :-) :-) a big relief to conquer my nerves after having such a mare at the world cup a few weeks ago. Other than a couple of route choices I'd do differently in hindsight I'm really happy with this race. Probably the only time I'll ever be above the World Champion on the results list ;-)

Orienteering warm up/down 7:48 [1] 1.17 km (6:40 / km) +1m 6:38 / km

4 PM

Orienteering warm up/down 13:08 [1] 2.08 km (6:20 / km) +4m 6:16 / km
shoes: X Talon 190 (June 15)

Orienteering race 16:49 [4] 3.5 km (4:48 / km) +115m 4:08 / km
shoes: X Talon 190 (June 15)

EOC final - disappointed. Felt like I was never on top of the navigation right from the start. Got too stressed by all the extra fences & didn't manage to keep calm; losing a lot of time technically which is frustrating.
Much to be improved in this terrain but at least it was a step back in the right direction which I have to be happy with. Will keep working until everything clicks back into place :)

Saturday May 21, 2016 #

9 AM

Orienteering 25:48 intensity: (10:00 @2) + (15:48 @3) 3.82 km (6:45 / km) +66m 6:13 / km
shoes: X Talon 190 (June 15)

Karlova Studanka - Czech republic is super beautiful :)

Friday May 20, 2016 #

2 PM

Running 16:39 [2] 3.41 km (4:53 / km) +32m 4:40 / km
shoes: X Talon 190 (June 15)

Jogging with Kirstin & Charlotte

Thursday May 19, 2016 #

2 PM

Orienteering 34:12 intensity: (20:00 @2) + (14:12 @3) 7.21 km (4:45 / km) +2m 4:44 / km
shoes: Mizuno (June 15)

Getting my first taste of Czech orienteering in Vidnava

Wednesday May 18, 2016 #

2 PM

Running warm up/down 13:22 intensity: (3 @0) + (1:09 @1) + (10:14 @2) + (1:56 @3) 2.34 km (5:42 / km) +64m 5:01 / km
ahr:134 max:155 shoes: Asics Gel Kayano 21 (Green)

Running 21:01 intensity: (4:43 @1) + (6:13 @2) + (10:05 @3) 3.4 km (6:11 / km) +1m 6:10 / km
ahr:142 max:170 shoes: Asics Gel Kayano 21 (Green)

8 x 400 - timed this perfectly to coincide with the massive rain storm ;-)

Running warm up/down 8:46 [2] 1.92 km (4:34 / km) +9m 4:27 / km
ahr:138 max:149 shoes: Asics Gel Kayano 21 (Green)

Tuesday May 17, 2016 #

Note
(rest day)

Monday May 16, 2016 #

1 PM

Swimming 30:00 [1]

8 PM

Running 32:00 [2] 6.43 km (4:59 / km) +47m 4:48 / km
shoes: Asics Gel Kayano 21 (Green)

lovely evening run along the lanes

Sunday May 15, 2016 #

9 AM

Running warm up/down 13:09 intensity: (44 @1) + (12:25 @2) 2.65 km (4:58 / km) +5m 4:55 / km
ahr:134 max:146 shoes: Mizuno (June 15)

Running 38:52 intensity: (5 @1) + (36 @2) + (12:07 @3) + (26:04 @4) 10.05 km (3:52 / km) +40m 3:48 / km
ahr:173 max:180 shoes: Mizuno (June 15)

Good fun, been missing some of these threshold efforts since the xc season & I really enjoy them.

Running warm up/down 15:27 intensity: (1:12 @1) + (14:15 @2) 2.77 km (5:35 / km) +2m 5:34 / km
ahr:128 max:145 shoes: Mizuno (June 15)

Saturday May 14, 2016 #

5 PM

Running 55:11 intensity: (1:43 @1) + (34:15 @2) + (19:13 @3) 11.33 km (4:52 / km) +189m 4:30 / km
ahr:144 max:171 shoes: x talon 212

Friday May 13, 2016 #

5 PM

Running 54:53 intensity: (2:36 @1) + (43:38 @2) + (8:39 @3) 11.24 km (4:53 / km) +115m 4:39 / km
ahr:140 max:164 shoes: Asics Gel Kayano 21 (Green)

Exploring new summer routes from work :)

Thursday May 12, 2016 #

6 PM

Spin 50:00 [2]

Not been spinning in ages & LOVED it - forgot how much fun it is

Wednesday May 11, 2016 #

7 PM

Running warm up/down 13:35 intensity: (1 @0) + (27 @1) + (11:54 @2) + (1:13 @3) 2.45 km (5:33 / km) +34m 5:11 / km
ahr:136 max:159 shoes: x talon 212

Running 36:15 intensity: (32 @2) + (7:09 @3) + (26:59 @4) + (1:35 @5) 8.68 km (4:11 / km) +86m 3:59 / km
ahr:176 max:184 shoes: x talon 212

Woodland 5 - might as well have been the Jungle 5 it was so sweaty... really good fun, nice to get back doing some running races

Running warm up/down 19:13 intensity: (18 @1) + (18:14 @2) + (41 @3) 2.58 km (7:28 / km) +34m 7:00 / km
ahr:136 max:153 shoes: x talon 212

With Ruth & Lucy :-)

Monday May 9, 2016 #

6 PM

Running 40:32 [2] 7.69 km (5:16 / km) +128m 4:52 / km
shoes: x talon 212

Sunday May 8, 2016 #

10 AM

Orienteering 49:40 intensity: (1:21 @1) + (5:27 @2) + (31:41 @3) + (11:11 @4) 7.95 km (6:15 / km) +50m 6:03 / km
ahr:164 max:180 shoes: x talon 212

Middle event @ Pen Wood - fab little area & really good planning - top work
Actually enjoyed it more than yesterday, what is this.

Running 18:16 intensity: (30 @1) + (17:46 @2) 3.04 km (6:01 / km) +32m 5:43 / km
ahr:134 max:148 shoes: x talon 212

Extra sweating
7 PM

Running 12:04 [2] 2.29 km (5:17 / km) +10m 5:10 / km
shoes: Asics Gel Kayano 21 (Green)

Nicest evening ever, couldn't help myself

Running 18:29 [2] 3.07 km (6:01 / km) +81m 5:19 / km
shoes: Asics Gel Kayano 21 (Green)

and back home again

Saturday May 7, 2016 #

Event: Science City Double Urban Sprint Races
 
11 AM

Running warm up/down 14:03 intensity: (45 @1) + (7:59 @2) + (5:19 @3) 2.98 km (4:43 / km) +3m 4:42 / km
ahr:144 max:157

Orienteering 14:15 intensity: (17 @1) + (21 @2) + (1:44 @3) + (2:53 @4) + (9:00 @5) 3.31 km (4:18 / km) +5m 4:16 / km
ahr:179 max:189

Found them all - great success!!

Running warm up/down 6:38 intensity: (11 @1) + (6:11 @2) + (16 @3) 1.16 km (5:43 / km) +4m 5:37 / km
ahr:140 max:150

Orienteering 14:11 intensity: (1 @1) + (30 @2) + (2:51 @3) + (3:37 @4) + (7:12 @5) 2.97 km (4:47 / km) +1m 4:46 / km
ahr:177 max:187 shoes: Asics Gel Kayano 21 (Green)

Really good fun day - aim achieved :-)
Not sure why my HR reading is so high... fairly sure I wasn't trying all that hard?!!
can't hack the heatwave

Friday May 6, 2016 #

Yoga 45:00 [0]

Thursday May 5, 2016 #

1 PM

Running 40:19 intensity: (2:26 @1) + (30:35 @2) + (7:18 @3) 7.7 km (5:14 / km) +126m 4:50 / km
ahr:138 max:163 shoes: Asics Gel Kayano 20 (White)

Absolutely perfect day - so good for the soul
6 PM

Running 1:01:43 intensity: (1:02 @1) + (56:51 @2) + (3:50 @3) 11.2 km (5:31 / km) +149m 5:10 / km
ahr:139 max:157 shoes: x talon 212

A much needed Chilterns run with Ruth

Wednesday May 4, 2016 #

5 PM

Running 45:19 intensity: (4:00 @1) + (36:41 @2) + (4:38 @3) 9.19 km (4:56 / km) +5m 4:55 / km
ahr:138 max:152 shoes: Asics Gel Kayano 21 (Green)

Lovely run in TVP - suuunnyyy :-) :-)

Running 32:57 intensity: (49 @1) + (7:49 @2) + (20:03 @3) + (4:16 @4) 7.37 km (4:28 / km) +4m 4:27 / km
ahr:159 max:178 shoes: Asics Gel Kayano 21 (Green)

Fartlek training with RRR; tough on the legs but really enjoyed it

Tuesday May 3, 2016 #

Note

image name

C • :) 4

Monday May 2, 2016 #

1 PM

Running warm up/down 21:14 [2] 4.17 km (5:06 / km) +3m 5:05 / km

Running warm up/down 9:06 [2] 1.36 km (6:40 / km) +5m 6:33 / km

Orienteering 17:00 [4] 4.0 km (4:15 / km)
shoes: X Talon 190 (June 15)

Sunday May 1, 2016 #

8 AM

Running warm up/down 7:13 [2] 1.5 km (4:49 / km) +1m 4:48 / km

Running warm up/down 7:30 [2] 1.24 km (6:02 / km)

Orienteering 16:00 [5] 4.0 km (4:00 / km)
shoes: X Talon 190 (June 15)

2 PM

Running warm up/down 13:33 [2] 2.56 km (5:17 / km)

Orienteering 16:00 [4] 4.0 km (4:00 / km)
shoes: Mizuno (June 15)

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