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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 31 days ending Oct 31, 2016:

activity # timemileskm+m
  Running13 10:55:20 79.64(8:14) 128.17(5:07) 1188
  Orienteering6 3:59:21 23.92 38.5 109
  Circuits2 2:00:00
  Yoga1 1:00:00
  Spin1 45:00
  S&C1 30:00
  Total23 19:09:41 103.57 166.68 1297
  [1-5]23 18:08:54

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SaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMo

Saturday Oct 29, 2016 #

Note

Started feeling unwell yesterday & no chance at all that I could even get out of bed this morning let alone race today :( completely spaced out & dizzy, so gutted. Eventually made it for food at 2pm by which point the final race was long over :( booo

Note
(sick)

Thursday Oct 27, 2016 #

Note
(rest day)

Nope

Wednesday Oct 26, 2016 #

10 AM

Note

PWT race 3 (middle WRE) - ridiculously tired already on the way to number 1. Actually quite pleased with my orienteering but physically had nothing to give after expending everything over the last few days. Zzz. About 90 seconds behind some good cash but couldn't have gone any faster today - happy enough to have some forest world ranking points at least!

Orienteering race 37:30 [3]
shoes: X Talon 190 (June 15)

WRE

Orienteering warm up/down 12:58 [2] 2.63 km (4:56 / km)
shoes: X Talon 190 (June 15)

Orienteering warm up/down 10:15 [2] 1.82 km (5:39 / km) +5m 5:34 / km
shoes: X Talon 190 (June 15)

Tuesday Oct 25, 2016 #

9 AM

Note

8 of us went this morning to do some mobile phone / GPS orienteering with a group of Chinese students - definitely one of the funniest things I've ever done!! We had to complete tasks at the controls like dressing up and running around trying to find various statues & there were camera men on the back of mopeds driving alongside us down all the little streets. It was hectic! Actually loving it!!

Orienteering 34:43 intensity: (13 @0) + (13:19 @1) + (20:11 @2) + (1:00 @3) 5.19 km (6:42 / km) +9m 6:38 / km
ahr:135 max:157 shoes: Mizuno (June 15)

3 PM

Note

PWT race 2 (WRE) in the Beijing expo park - thought I was a bit rubbish but actually came 2nd again. Apparently ridiculous Chinese forest sprinting is my niche! Making some nice ¥€$£ this week ;-)
C • Awesome! Sounds like you're... 2

Orienteering warm up/down 14:43 [2] 2.69 km (5:28 / km) +14m 5:20 / km
shoes: X Talon 190 (June 15)

Orienteering warm up/down 10:09 [2] 1.88 km (5:24 / km) +1m 5:23 / km
shoes: X Talon 190 (June 15)

Orienteering race 15:00 intensity: (10:00 @3) + (5:00 @4) 4.0 km (3:45 / km) +50m 3:32 / km
shoes: X Talon 190 (June 15)

WRE

Monday Oct 24, 2016 #

10 AM

Note

Ultrasprint in the Olympic park. So many photos & actual life size cardboard cutouts of us all, hah! Absolutely loved it :-)

Orienteering 14:03 intensity: (10:55 @2) + (3:08 @4) 3.04 km (4:37 / km) +3m 4:36 / km
shoes: X Talon 190 (June 15)

3 PM

Note

PWT race 1 in the botanical gardens. Pretty much a forest sprint, really tricky & so hard to stay on top of what was happening. Very fun & very happy to come 2nd :-) pretty cool to be on the podium next to the world champion!

Orienteering warm up/down 23:18 intensity: (10:09 @1) + (11:51 @2) + (1:18 @3) 4.06 km (5:45 / km) +3m 5:43 / km
ahr:137 max:158 shoes: X Talon 190 (June 15)

Orienteering race 10:37 intensity: (2:19 @3) + (6:09 @4) + (2:09 @5) 2.24 km (4:44 / km) +19m 4:33 / km
ahr:178 max:186 shoes: X Talon 190 (June 15)

Orienteering warm up/down 3:41 intensity: (8 @1) + (3:33 @2) 0.66 km (5:36 / km) +2m 5:31 / km
ahr:145 max:153 shoes: X Talon 190 (June 15)

Sunday Oct 23, 2016 #

Note

Dongba Park MSR with shmint - loads of fun apart from having sore calves from all the steps yesterday! Managed to stick to the front of the girls train on both races, so a pretty successful day, but I did get attacked by some vines which was less of a success..!
6 AM

Orienteering 52:24 intensity: (11:32 @1) + (22:51 @2) + (5:00 @3) + (8:40 @4) + (4:21 @5) 10.31 km (5:05 / km) +3m 5:05 / km
ahr:151 max:186

Saturday Oct 22, 2016 #

Note

Running the Great Wall of China = coolest experience ever!!!
6 AM

Running 45:09 [3] 4.77 km (9:28 / km) +272m 7:22 / km

Slowest min/km ever but was definitely tempo HR for a lot of this - paused watch for all the uphill walking bits

Friday Oct 21, 2016 #

Note

Longtanhu Park with the boys & the Danes - pretty jet lagged
9 AM

Running 38:25 [2] 6.06 km (6:20 / km) +13m 6:16 / km

Thursday Oct 20, 2016 #

Note

Park World Tour!!! very very excited :-)
http://www.p-w-t.org/
C • Good luck and enjoy!!! 2

Wednesday Oct 19, 2016 #

4 PM

Running 47:12 intensity: (1:59 @1) + (42:20 @2) + (2:53 @3) 10.22 km (4:37 / km) +3m 4:37 / km
ahr:146 max:158 shoes: Asics Gel Kayano 20 (Pink)

Oww glutes

Tuesday Oct 18, 2016 #

10 AM

Circuits 1:00:00 [1]

Fun :)
4 PM

Running 48:10 intensity: (3 @0) + (4:28 @1) + (40:05 @2) + (3:34 @3) 10.02 km (4:48 / km) +11m 4:47 / km
ahr:143 max:160 shoes: Asics Gel Kayano 20 (Pink)

Oww quads

Monday Oct 17, 2016 #

6 PM

Running 48:01 intensity: (31 @0) + (11:04 @1) + (36:26 @2) 10.03 km (4:47 / km) +7m 4:46 / km
ahr:138 max:152 shoes: Mizuno (June 15)

Head torch out for the first time!

Sunday Oct 16, 2016 #

Note

Right - 2017 training starts from today! Time to get some consistent mileage going before winter.
9 AM

S&C 30:00 [1]

HIIT
12 PM

Running 42:37 intensity: (1:39 @1) + (16:05 @2) + (20:44 @3) + (2:34 @4) + (1:35 @5) 8.12 km (5:15 / km) +135m 4:51 / km
ahr:157 max:186 shoes: Asics Gel Kayano 20 (White)

5 x 90sec hill reps

Friday Oct 14, 2016 #

7 AM

Running 32:35 [2] 7.07 km (4:36 / km) +1m 4:36 / km
shoes: Mizuno (June 15)

Pre wedding run from Dads

Thursday Oct 13, 2016 #

Note

Moving house - about 6 hours packing boxes & carrying them to the car & then a long cramped drive. Really tired.

Wednesday Oct 12, 2016 #

Circuits 1:00:00 [2]

Note

Tried to get to track but just sat in traffic for 90mins :( then I was hangry so called it quits. At least I wasn't the only one..
CukidK_XYAAvpEz

Tuesday Oct 11, 2016 #

3 PM

Running 51:33 intensity: (6:43 @1) + (24:15 @2) + (20:35 @3) 10.74 km (4:48 / km) +196m 4:24 / km
ahr:151 max:173 shoes: Asics Gel Kayano 21 (Green)

Monday Oct 10, 2016 #

6 PM

Spin 45:00 [1]

Sunday Oct 9, 2016 #

4 PM

Running 52:32 [2] 9.68 km (5:26 / km) +135m 5:04 / km
shoes: Asics Gel Kayano 21 (Green)

The woods are going golden :) best time of year

Saturday Oct 8, 2016 #

10 AM

Running 25:47 [3] 5.1 km (5:04 / km) +25m 4:56 / km
shoes: x talon 212

Brutal10 - absolutely my favourite races ever, cannot even convey how much fun I had :-)
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What's not to love...! ;-)

Running 25:47 [3] 5.1 km (5:04 / km) +25m 4:56 / km
shoes: x talon 212

Accidentally reset the watch part way through lap one, so just uploading lap two again for distance

Running warm up/down 9:28 [2] 1.81 km (5:14 / km)
shoes: x talon 212

Friday Oct 7, 2016 #

12 PM

Running 54:19 [2] 10.53 km (5:09 / km) +95m 4:56 / km
shoes: Asics Gel Kayano 21 (Green)

Feeling much better again today :)

Tuesday Oct 4, 2016 #

Note
(sick)

Not sure what's up but feel really off. No energy which is very unlike me & just wanting to sleep.

Monday Oct 3, 2016 #

5 PM

Running 24:01 [2] 4.82 km (4:59 / km) +3m 4:58 / km
shoes: Asics Gel Kayano 20 (White)

Yoga 1:00:00 [0]

Sunday Oct 2, 2016 #

10 AM

Running 1:29:44 intensity: (22 @1) + (59 @2) + (1:02:03 @3) + (25:06 @4) + (1:14 @5) 21.08 km (4:15 / km) +267m 4:00 / km
ahr:173 max:183 shoes: Asics Gel Kayano 20 (White)

Basingstoke Half (4th) - Longest run since last year's HM, I mean what could go wrong ;-) Hahaha. Give me a 3000m any day; this was a special kind of hell. Spectacularly hit the wall at 18km. A nice 4:40 final km & absolutely nothing I could do about it. LOL. All the pain. Finished about 1min from the prize money waaah but on the plus I really enjoyed the first 10 miles and the hills and my body feels like it's ready to start some proper mileage again. And the hospitality tent was pretty fun!

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

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