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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 31 days ending Oct 31, 2017:

activity # timemileskm+m
  Running26 26:32:34 191.94(8:18) 308.9(5:09) 3796
  Yoga5 6:15:00
  Orienteering3 2:19:07 16.47(8:27) 26.51(5:15) 223
  Total34 35:06:41 208.41 335.41 4019
  [1-5]34 33:51:41

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Tuesday Oct 31, 2017 #

6 PM

Running warm up/down 26:04 [2] 4.44 km (5:52 / km) +42m 5:36 / km
shoes: Gel Kayano 22

Running 23:12 [4] 5.4 km (4:18 / km)
shoes: Gel Kayano 22

12 x 70sec (50sec) down the track - feeling much better than 3 weeks ago, no leg burn! :-) Did 6 steady & 6 accelerating off the 300m bend

Running warm up/down 20:44 [2] 3.82 km (5:25 / km) +39m 5:10 / km
shoes: Gel Kayano 22

Monday Oct 30, 2017 #

6 PM

Running 39:19 [2] 7.51 km (5:14 / km) +105m 4:54 / km
shoes: Asics Gel Kayano 20 (Pink)

Cold :-(
8 PM

Yoga (hot yoga) 1:15:00 intensity: (15:00 @0) + (1:00:00 @1)

Sunday Oct 29, 2017 #

3 PM

Running 1:26:54 [2] 16.64 km (5:13 / km) +155m 4:59 / km
shoes: Asics Gel Kayano 20 (White)

Exploring Meanwood Valley

Saturday Oct 28, 2017 #

9 AM

Running warm up/down 25:53 intensity: (5:53 @1) + (20:00 @2) 4.35 km (5:57 / km) +46m 5:39 / km
shoes: Inov8 roclites (pink)

& drills

Running 47:44 [3] 9.55 km (5:00 / km) +106m 4:44 / km
shoes: Inov8 roclites (pink)

Roundhay park threshold sesh - 4 x [3(2),2(1),1(2)] + 5 x 20sec hill sprints - thoroughly unpleasant but glad I got it done!

Running warm up/down 17:47 [2] 3.19 km (5:35 / km) +42m 5:14 / km
shoes: Inov8 roclites (pink)

Low energy shuffle

Friday Oct 27, 2017 #

Note
(rest day)

aka fooood

Thursday Oct 26, 2017 #

8 PM

Running 59:41 [2] 11.91 km (5:01 / km) +5m 5:00 / km
shoes: Asics Gel Kayano 21 (Green)

Long & draining day, but did eventually manage to get out for a run at 8pm...

Wednesday Oct 25, 2017 #

7 PM

Running warm up/down 24:35 [2] 4.76 km (5:10 / km) +40m 4:58 / km
shoes: Gel Kayano 22

Running 18:07 [4] 5.15 km (3:31 / km) +55m 3:20 / km
shoes: Gel Kayano 22

Somehow just ran a new 5km PB, whaaat?! legs felt horrendous even just warming up. I do not understand my body. Anyway keen to get myself to a flat course sometime in the not too distant future and finally break that long overdue 18min barrier :) enjoying running soooo much at the moment
C • Nice one! Well done :) sub ... 3

Running warm up/down 20:41 [2] 3.62 km (5:43 / km) +53m 5:20 / km
shoes: Gel Kayano 22

Tuesday Oct 24, 2017 #

7 PM

Running warm up/down 23:10 intensity: (10:00 @1) + (13:10 @2) 3.48 km (6:40 / km) +47m 6:15 / km
shoes: Gel Kayano 22

Running 36:00 [3] 8.13 km (4:26 / km) +180m 3:59 / km
shoes: Gel Kayano 22

12 x 3min threshold hill cycles (1:20 up, 1:40 down)
My quads hurt from rep 1 which was not ideal... amazed I actually finished the session tbh

Running warm up/down 14:34 [2] 2.8 km (5:13 / km) +15m 5:04 / km
shoes: Gel Kayano 22

Monday Oct 23, 2017 #

6 PM

Running 35:46 [2] 6.6 km (5:25 / km) +73m 5:08 / km
shoes: Gel Kayano 22

V easy recovery jog
8 PM

Yoga (hot yoga) 1:15:00 intensity: (15:00 @0) + (1:00:00 @1)

Sunday Oct 22, 2017 #

9 AM

Running 1:48:24 [2] 20.07 km (5:24 / km) +276m 5:03 / km
shoes: Inov8 roclites (pink)

Sunday funday long run - super windy, like running on the spot at times, but a beaut route around Harewood & Eccup
My quads have given up life though, ouch

Saturday Oct 21, 2017 #

12 PM

Running warm up/down 22:10 [2] 3.79 km (5:51 / km) +61m 5:25 / km
shoes: Inov8 roclites (pink)

Running 12:42 [5] 3.29 km (3:52 / km) +73m 3:29 / km

Northern XC Relays - Graves Park - Leg 2
Sent out in 2nd by Emma, got past Sale going up the hill in the woods, & somehow managed to find another gear to hold off Hallamshire in a sprint finish! Fun looking back but not at the time!! Got major arm burn which is usually a good sign I ran well though. Big fan of these 12 minute races, less so the thought of full-length xc joy come January ;-)

Running warm up/down 46:26 [2] 8.16 km (5:41 / km) +110m 5:20 / km
shoes: Inov8 roclites (pink)

With Charlotte :-)

Friday Oct 20, 2017 #

6 PM

Running 51:40 [2] 10.18 km (5:04 / km) +201m 4:37 / km
shoes: Asics Gel Kayano 20 (White)

Easy, feeling loads better for a good sleep

Thursday Oct 19, 2017 #

Note
(rest day)

So tired, and hungry, had to build some furniture, adulting is hard work

Wednesday Oct 18, 2017 #

6 PM

Running 28:20 [2] 5.39 km (5:16 / km) +92m 4:51 / km
shoes: Asics Gel Kayano 21 (Green)

To Chap A
8 PM

Running 44:34 [2] 8.6 km (5:11 / km) +141m 4:47 / km
shoes: Asics Gel Kayano 21 (Green)

Home

Tuesday Oct 17, 2017 #

7 PM

Running warm up/down 21:56 [2] 3.61 km (6:05 / km) +17m 5:56 / km
shoes: Asics Gel Kayano 21 (Green)

Running 31:05 intensity: (6:05 @1) + (25:00 @4) 7.47 km (4:09 / km) +61m 4:00 / km
shoes: Asics Gel Kayano 21 (Green)

5 x 5mins (90sec) - nice steep hill about 2mins in was struggs on the last rep, legs feeling like jelly coming off of the top. One of my fave sessions though :)

Running warm up/down 14:55 [2] 2.77 km (5:24 / km) +26m 5:09 / km
shoes: Asics Gel Kayano 21 (Green)

Monday Oct 16, 2017 #

3 PM

Running 47:42 [2] 9.43 km (5:04 / km) +18m 5:01 / km
shoes: Gel Kayano 22

Easy recovery
8 PM

Yoga (hot yoga) 1:15:00 intensity: (15:00 @0) + (1:00:00 @1)

Sunday Oct 15, 2017 #

11 AM

Orienteering 39:02 intensity: (6:04 @2) + (32:58 @4) 8.54 km (4:34 / km) +4m 4:34 / km
shoes: Gel Kayano 22

Selby urban race (+ warm up) - very fun to orienteer around your home town!!

Orienteering warm up/down 11:11 [1] 2.08 km (5:23 / km) +1m 5:22 / km
shoes: Gel Kayano 22

Too tired to warm down, big weekend of tough sessions

Saturday Oct 14, 2017 #

9 AM

Running 1:20:25 intensity: (54:25 @2) + (26:00 @3) 16.01 km (5:01 / km) +122m 4:50 / km
shoes: x talon 212

Leeds City threshold sesh - thought it was high time I got myself down to one of these sat morning trainings. Really hard not to get swept along & ended up running a bit too fast though.
warm up, drills, 8min (3min), 3 x [4min (2min) 2min (90sec)], warm down
5 PM

Orienteering 30:48 intensity: (15:48 @2) + (15:00 @3) 6.77 km (4:33 / km) +28m 4:27 / km
shoes: Asics Gel Kayano 20 (Pink)

Airienteers sprint in Adel!

Friday Oct 13, 2017 #

Note
(rest day)

Thursday Oct 12, 2017 #

8 PM

Running 58:45 [2] 11.33 km (5:11 / km) +164m 4:50 / km
shoes: Asics Gel Kayano 20 (Pink)

Made the vital error of sitting down when I got in... 2 hours later...

Wednesday Oct 11, 2017 #

7 PM

Running 1:11:11 intensity: (1:00:00 @2) + (11:11 @3) 14.07 km (5:04 / km) +252m 4:39 / km
shoes: Asics Gel Kayano 20 (Pink)

Much needed zone out run

Tuesday Oct 10, 2017 #

7 PM

Running warm up/down 21:47 intensity: (6:00 @1) + (15:47 @2) 3.69 km (5:54 / km) +38m 5:37 / km
shoes: Gel Kayano 22

Running 19:15 intensity: (5:00 @2) + (5:00 @3) + (8:15 @4) + (1:00 @5) 4.58 km (4:12 / km) +3m 4:11 / km
shoes: Gel Kayano 22

10 x 70/50 back down the track - with special guest appearances from spongey & coombsy!
Proper swimming in lactate by about rep 3

Running warm up/down 16:55 [2] 3.08 km (5:30 / km) +29m 5:15 / km
shoes: Gel Kayano 22

Monday Oct 9, 2017 #

6 PM

Running 32:47 [2] 6.16 km (5:20 / km) +65m 5:04 / km
shoes: Gel Kayano 22

Off the antibiotics & starting to feel better :)
8 PM

Yoga (hot yoga) 1:15:00 intensity: (15:00 @0) + (1:00:00 @1)

Such a yoga convert, I love it

Sunday Oct 8, 2017 #

3 PM

Running 1:06:39 [2] 11.58 km (5:45 / km) +258m 5:11 / km
shoes: Inov8 roclites (pink)

Otley Chevin suffer, seriously beaut though

Saturday Oct 7, 2017 #

2 PM

Running warm up/down 26:20 [2] 4.81 km (5:28 / km) +59m 5:09 / km
shoes: Gel Kayano 22

Running 15:53 [4] 4.28 km (3:43 / km) +44m 3:32 / km
shoes: Adizero adios (blue)

National 4 Stage Road Relay - leg 3 for Leeds City B team
Really struggled to push myself for some reason. Ran about the right time relative to everyone else but I just couldn't make myself really hurt. Did overtake 10 teams though which was fun!
Second best B team (behind AFD) so we achieved our aim :-)

Running warm up/down 24:03 [1] 4.16 km (5:47 / km) +50m 5:27 / km
shoes: Gel Kayano 22

Running 14:37 [2] 2.77 km (5:17 / km) +43m 4:54 / km
shoes: Gel Kayano 22

Attempted a nice run around Sutton Park but it starting to rain was enough of an excuse to bail...!

Friday Oct 6, 2017 #

6 AM

Running 41:01 [2] 7.8 km (5:16 / km) +87m 4:59 / km

Urgh too early!

Thursday Oct 5, 2017 #

Note
(rest day)

Been feeling a bit off so took a rest evening to catch up on sleep

Wednesday Oct 4, 2017 #

7 PM

Running 1:15:24 [2] 14.05 km (5:22 / km) +243m 4:56 / km
shoes: Gel Kayano 22

To Chap A

Tuesday Oct 3, 2017 #

Note

On my second lot of antibiotics in as many weeks :( would be excellent if my body could just be normal now please
7 PM

Running warm up/down 13:35 [2] 2.8 km (4:51 / km) +50m 4:27 / km
shoes: Gel Kayano 22

Running hills 28:24 [4] 6.8 km (4:11 / km) +160m 3:44 / km
shoes: Gel Kayano 22

10 x 80sec hill reps - run back down recoveries (aka no recovery!) Felt pretty good

Running warm up/down 14:00 [2] 2.8 km (5:00 / km) +20m 4:50 / km
shoes: Gel Kayano 22

Monday Oct 2, 2017 #

7 PM

Running 21:28 [2] 4.06 km (5:17 / km) +30m 5:06 / km
shoes: Asics Gel Kayano 21 (Green)

Was aiming for 8km but had to cut it short this week
8 PM

Yoga (hot yoga) 1:15:00 intensity: (15:00 @0) + (1:00:00 @1)

Actual struggle to breathe, but feel good for it

Sunday Oct 1, 2017 #

12 PM

Orienteering warm up/down 12:00 [2] 2.2 km (5:27 / km)
shoes: x talon 212

Orienteering 33:42 intensity: (20:00 @3) + (13:42 @4) 5.08 km (6:38 / km) +190m 5:35 / km
shoes: x talon 212

British Middles - 3rd!! :D
Caught Kim at number 6 & we had lots of fun racing each other, but actually v pleased with how on top of my navigation I was & that I never ran faster than I could find the controls. Pretty much the best result I could've hoped for so I'm super happy. Tired legs now but a successful weekend! :)

Orienteering warm up/down 12:24 [2] 1.84 km (6:44 / km)
shoes: x talon 212

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