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Training Log Archive: Leakie

In the 31 days ending May 31, 2017:

activity # timemileskm+m
  Running20 17:49:32 128.62(8:19) 206.99(5:10) 1639
  Orienteering10 7:01:22 49.58(8:30) 79.79(5:17) 404
  Spin3 2:40:01
  Yoga2 2:00:00
  Gym1 1:00:00
  Total35 30:30:55 178.2 286.78 2043
  [1-5]34 28:30:55

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Wednesday May 31, 2017 #

8 PM

Spin 1:05:00 [2]

This was really fun!

Tuesday May 30, 2017 #

7 PM

Running warm up/down 22:46 [2] 3.77 km (6:02 / km) +59m 5:36 / km
shoes: Asics Gel Kayano 20 (Pink)

Running 32:16 intensity: (10:00 @2) + (10:00 @3) + (10:00 @4) + (2:16 @5) 6.83 km (4:43 / km) +3m 4:43 / km
shoes: Asics Gel Kayano 20 (Pink)

4x800 (2) 4x400 (1) 4x200 (30s) - 2:41, 77, 35 average - basically back to pre illness interval times now, happy!

Running warm up/down 19:14 intensity: (10:00 @2) + (9:14 @3) 3.71 km (5:11 / km) +69m 4:44 / km
shoes: Asics Gel Kayano 20 (Pink)

Got dropped on the warm down(!!) I hate this route straight after a session

Monday May 29, 2017 #

10 AM

Orienteering warm up/down 18:55 [2] 3.13 km (6:03 / km)
shoes: Gel Kayano 22

Orienteering 33:00 [3] 7.0 km (4:43 / km)
shoes: Gel Kayano 22

Orienteering warm up/down 16:15 [2] 2.79 km (5:49 / km)
shoes: Gel Kayano 22

5 PM

Note

To top off a slightly mad weekend I also appear to have bought myself a house...

Sunday May 28, 2017 #

11 AM

Yoga 1:00:00 [0]

1 PM

Running 57:00 [3] 11.0 km (5:11 / km)
shoes: Asics Gel Kayano 20 (Pink)

4 x 1km + other running about

Saturday May 27, 2017 #

6 PM

Running 29:43 [2] 6.0 km (4:57 / km)
shoes: Asics Gel Kayano 20 (White)

Much busier day than intended

Friday May 26, 2017 #

11 AM

Running 1:21:19 intensity: (50:00 @2) + (21:19 @3) + (10:00 @4) 13.0 km (6:15 / km) +560m 5:09 / km

NY Moors in blazing sunshine <3 <3... had the best time, need to get myself back into fell / trail running. Also a top work avoidance strategy.

Thursday May 25, 2017 #

7 PM

Running 56:51 [2] 11.65 km (4:53 / km) +5m 4:52 / km

Really nice evening run, saw a fox :-)

Wednesday May 24, 2017 #

6 PM

Orienteering 1:03:35 [3] 13.71 km (4:38 / km) +4m 4:38 / km
shoes: Asics Gel Kayano 20 (Pink)

Clifton Lakeside - sprint course (11mins) straight into the urban course (25mins) - seriously sweaty

Tuesday May 23, 2017 #

7 AM

Spin 45:00 [1]

7 PM

Running warm up/down 24:16 [2] 3.9 km (6:13 / km) +78m 5:39 / km
shoes: Asics Gel Kayano 20 (Pink)

Running 26:19 intensity: (15:00 @3) + (11:19 @4) 6.41 km (4:07 / km) +3m 4:06 / km
shoes: Asics Gel Kayano 20 (Pink)

10 x 400 (200 jog)
Best I've felt since I was ill, progress! :-)
Strong & comfortable for 7 laps (76s average) and then my legs complained, but feeling like things are starting to come back to me

Running warm up/down 13:32 [2] 2.38 km (5:41 / km) +19m 5:28 / km
shoes: Asics Gel Kayano 20 (Pink)

Monday May 22, 2017 #

6 PM

Running 46:58 [2] 9.51 km (4:56 / km) +16m 4:54 / km
shoes: Asics Gel Kayano 21 (Green)

Easy + lots of stretching

Sunday May 21, 2017 #

8 AM

Running 29:36 [2] 5.93 km (4:59 / km) +6m 4:58 / km
shoes: Asics Gel Kayano 20 (White)

Yoga 1:00:00 [0]

4 PM

Orienteering 48:47 [3] 10.08 km (4:50 / km) +104m 4:36 / km
shoes: Gel Kayano 22

Proper grim housing estate = perfect Sunday afternoon activity!
Followed up with the start of my house hunting adventures (eek!) - sadly can't put off adult life forever :'-(

Saturday May 20, 2017 #

8 AM

Running warm up/down 16:00 [2] 3.12 km (5:08 / km) +4m 5:06 / km
shoes: Gel Kayano 22

Running 18:21 [4] 5.07 km (3:37 / km)
shoes: Gel Kayano 22

Stomach was not in a good state, almost bailed at 3k

Running warm up/down 26:16 intensity: (22:31 @2) + (3:45 @4) 4.53 km (5:48 / km) +24m 5:39 / km
shoes: Gel Kayano 22

+ 5 x 45 sec hill reps

Thursday May 18, 2017 #

7 PM

Running 46:40 [2] 9.39 km (4:58 / km) +17m 4:55 / km
shoes: Asics Gel Kayano 21 (Green)

Yep dropping like flies in the office

Wednesday May 17, 2017 #

6 PM

Orienteering 59:45 [3] 12.95 km (4:37 / km) +5m 4:36 / km
shoes: Gel Kayano 22

Wiggington sprint & then a cruise around the urban.

Tuesday May 16, 2017 #

7 AM

Spin 50:01 intensity: (35:01 @1) + (10:00 @2) + (5:00 @3)

7 PM

Running warm up/down 25:21 intensity: (10:00 @1) + (15:21 @2) 4.12 km (6:09 / km) +73m 5:39 / km
shoes: Gel Kayano 22

Running intervals 31:49 intensity: (11:49 @2) + (5:00 @3) + (10:00 @4) + (5:00 @5) 7.51 km (4:14 / km) +4m 4:13 / km
shoes: Gel Kayano 22

5 x 600,300 (200 jog) plus a bonus 300 just for fun! I was the only girl there so spent the whole session desperately trying not to get dropped. Disgustingly humid. Loved it.

Running warm up/down 14:19 [2] 2.62 km (5:28 / km) +56m 4:57 / km
shoes: Gel Kayano 22

Monday May 15, 2017 #

5 PM

Running 47:52 [2] 10.24 km (4:40 / km) +5m 4:40 / km
(sick) shoes: Gel Kayano 22

Cold is finally starting to shift. Probably passed it on to the whole office.

Sunday May 14, 2017 #

6 AM

Running 45:00 [2] 9.45 km (4:46 / km) +106m 4:31 / km
(sick) shoes: Gel Kayano 22

Morning pre-travel run with Charlotte. Feeling absolutely dire.

Saturday May 13, 2017 #

9 AM

Orienteering 37:28 intensity: (12:28 @2) + (10:00 @3) + (15:00 @4) 7.9 km (4:44 / km) +5m 4:44 / km
(sick) shoes: Gel Kayano 22

Great head to head gaffled racing with Charlotte & Kirstin :-) fun!
10 AM

Orienteering 20:54 [2] 3.93 km (5:19 / km) +4m 5:18 / km
shoes: Gel Kayano 22

Somewhere near Tartu, very easy pace

Friday May 12, 2017 #

9 AM

Running 20:10 [2] 4.07 km (4:58 / km) +20m 4:50 / km
shoes: Gel Kayano 22

Morning jog with Cat and Jess
10 AM

Orienteering 14:05 [2] 2.14 km (6:34 / km) +30m 6:09 / km
shoes: Gel Kayano 22

Tiny bit of training in Otepaa with Meg
6 PM

Orienteering 47:00 intensity: (30:00 @1) + (10:00 @4) + (7:00 @5) 6.5 km (7:14 / km) +60m 6:55 / km

Test race - right on the pace at 13, then I read the wrong control description and binned 25 seconds thinking I was at the wrong control :-( such a stupid way to ruin a good race! After that I could just tell I was missing 4 weeks of training & struggled round the final dead running part.
Apart from that one control though I'm really happy with myself technically. My fitness will come back with a couple more weeks down the track. Then I'm excited to smash some races again :-)

Thursday May 11, 2017 #

Note

Missed my flight. Had to travel across the country for another one. Arrived in Estonia at 1:30am. Ideal. Luckily Emil was a hero and saved the day.

Wednesday May 10, 2017 #

4 PM

Running 37:56 [2] 7.85 km (4:50 / km) +4m 4:49 / km
shoes: Gel Kayano 22

Tuesday May 9, 2017 #

Note
(sick)

Sore throat... not again :-( precautionary rest but can't really afford any more of these, annoyed

Monday May 8, 2017 #

Note
(rest day)

Sunday May 7, 2017 #

11 AM

Orienteering warm up/down 16:56 [2] 3.29 km (5:09 / km) +23m 4:58 / km

Orienteering 36:20 [4] 5.16 km (7:02 / km) +165m 6:04 / km
shoes: Oroc

British Relays - really good fun! I don't have a good track record with finding controls in the Lake District, so pretty happy with this run :) Lost a couple of minutes fannying around near the start, but no major disasters thank goodness & very relieved to have some nice yellow standard controls at the end!! After such a rubbish JK it was the best feeling to appear over the hill to cheering teammates; smiling all the way down the run in :-)
1 PM

Orienteering warm up/down 8:22 [1] 1.21 km (6:56 / km) +4m 6:49 / km

Saturday May 6, 2017 #

1 PM

Running 23:34 [2] 4.26 km (5:32 / km) +59m 5:11 / km

Running 10:37 [4] 3.22 km (3:18 / km) +3m 3:17 / km
shoes: Mizuno (June 15)

Thought this might have been a good race but it wasn't. I was about 30 seconds faster than the next girl so it was a solo effort and stupidly windy. Realised I didn't have the motivation or the legs to fight for a good time, so I just settled in. Hope some of that top gear from March makes a reappearance soon, my legs just wont do it right now. Patience...

Running 27:24 [2] 5.03 km (5:27 / km) +107m 4:55 / km

Friday May 5, 2017 #

8 PM

Running 35:42 [2] 7.21 km (4:57 / km) +7m 4:56 / km

Thursday May 4, 2017 #

6 PM

Running (Drills) 29:31 [1] 0.69 km (42:47 / km)

New drills session they're doing down the track, went to check it out & it was really good. Need to get myself to Leeds asap - there's so much going on that I want to be part of but the long drive home kills me.

Running 43:00 [2] 7.91 km (5:26 / km) +167m 4:55 / km
shoes: Asics Gel Kayano 21 (Green)

Racing at the weekend so went for a run around Middleton Park afters rather than hitting the threshold session

Wednesday May 3, 2017 #

6 PM

Gym 1:00:00 [1]

Cross training day

Tuesday May 2, 2017 #

7 PM

Running warm up/down 21:25 [2] 3.7 km (5:47 / km) +80m 5:13 / km
shoes: Mizuno (June 15)

In the woods now it's light :-) :-) so much better than the standard Hunslet loop!

Running (Track) 39:57 [4] 8.56 km (4:40 / km) +2m 4:40 / km
shoes: Mizuno (June 15)

Track!! <3 <3 <3
3 x [1km, 600, 400] - poured all my frustrations into the session and loved it - 3:28, 3:27, 3:29, 1:59, 2:00, 1:59, 72, 76, 72
Legs felt absolutely dire but they'll get used to going quickly again and more importantly I had zero lung/chest pain of any kind :) happy!

Running warm up/down 16:14 [2] 2.89 km (5:37 / km) +65m 5:03 / km
shoes: Mizuno (June 15)

Not appreciating the hill so much second time around!

Monday May 1, 2017 #

6 PM

Running 52:34 intensity: (40:34 @2) + (12:00 @4) 11.46 km (4:35 / km) +18m 4:33 / km
shoes: Asics Gel Kayano 20 (Pink)

Trying to get the legs used to going a bit faster with a 3km tempo. Hoping the quad doms go soon!

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