Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 31 days ending May 31, 2018:

activity	#	time	miles		km		+m
Running	24	18:11:11	134.15	(8:08)	215.89	(5:03)	2411
Orienteering	7	4:08:44	25.72	(9:40)	41.39	(6:01)	914
Gym	5	3:00:00
Total	33	25:19:55	159.87		257.28		3326

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Thursday May 31, 2018 #

Note

Wahooo!
https://www.britishorienteering.org.uk/news/4219

7 PM

Running warm up/down 8:46 [2] 1.48 km (5:56 / km) +25m 5:28 / km
shoes: Inov8 roclites (pink)

Running 39:21 9.61 km (4:06 / km) +205m 3:42 / km
shoes: Inov8 roclites (pink)

Apperley Bridge Canter. Luckily I could happily chill at threshold pace the whole way. Very fun mixed terrain route, and my calf was happy :) Won a massage too which was most excellent! Good days work.

Running warm up/down 8:45 [2] 1.6 km (5:28 / km) +1m 5:27 / km
shoes: Inov8 roclites (pink)

Wednesday May 30, 2018 #

6 PM

Running 40:58 [2] 8.21 km (5:00 / km) +84m 4:45 / km
shoes: Black Mizuno

Good improvements, calf responding well to some brutal massage :) found a nice new path too

Tuesday May 29, 2018 #

1 PM

Gym 30:00 [1]

7 PM

Running 19:49 [2] 4.0 km (4:57 / km) +18m 4:51 / km
shoes: Black Mizuno

Calf test - felt like it was pulling and uncomfortable so cut the run short. Right decision not going to track today.

Monday May 28, 2018 #

Note
(rest day)

My calf is very tight & unhappy. Lots of rolling to try and loosen it off.

Sunday May 27, 2018 #

10 AM

Orienteering 53:02 [3] 9.82 km (5:24 / km) +155m 5:00 / km
shoes: Mizuno (June 15)

Knaresborough urban (+ token warm up/down) - ran into the dead end like everyone else :-( but other than that it was a very fun albeit slow and sweaty experience (& an excellent excuse for 2 ice creams)!
Probably the best urban I’ve done in a long time, very good area / planning around the castle.

Saturday May 26, 2018 #

9 AM

Running warm up/down 20:56 [2] 3.65 km (5:44 / km) +52m 5:21 / km
shoes: Black Mizuno

Running 36:13 7.72 km (4:42 / km)
shoes: Adizero adios (blue)

Sat morning track sesh with Leeds City
3 x [ 1200 (200 jog), 400 (4min (ish)) ]
4 x 200 focusing on cadence and form (actually focusing on my lactate death)

Running warm up/down 14:20 [2] 2.79 km (5:09 / km) +29m 4:53 / km
shoes: Black Mizuno

7 PM

Running 56:25 [2] 10.15 km (5:33 / km) +218m 5:01 / km
shoes: Inov8 roclites (pink)

Lovely chill reccie of next thursdays route avec LA

Friday May 25, 2018 #

7 PM

Running 45:55 [2] 9.26 km (4:58 / km) +76m 4:46 / km
shoes: Mizuno (June 15)

Golden Acre Park - possibly my fave park

Thursday May 24, 2018 #

Note
(rest day)

Getting all my boring jobs done so that I can have a nice bank holiday weekend :)

Wednesday May 23, 2018 #

12 PM

Gym 30:00 [1]

Core circuit. cry

6 PM

Running 1:07:27 [2] 12.15 km (5:33 / km) +211m 5:07 / km
shoes: Inov8 roclites (pink)

With some orienteering mid run as it was world orienteering day :)

Tuesday May 22, 2018 #

7 PM

Running warm up/down 23:41 [1] 3.85 km (6:10 / km) +80m 5:35 / km
shoes: Gel Kayano 22

+ drills

Running 37:44 [3] 9.88 km (3:49 / km)
shoes: Adizero adios (blue)

5 x 4mins @ 5km pace (400)
6 x 100m (100)
Lungs very comfortable, legs very heavy
Garmin very inaccurate at measuring distance on the track

Running warm up/down 11:32 [2] 2.2 km (5:14 / km) +30m 4:54 / km
shoes: Adizero adios (blue)

Monday May 21, 2018 #

1 PM

Gym 40:00 [1]

6 PM

Running 43:29 [2] 8.41 km (5:10 / km) +61m 4:59 / km
shoes: Mizuno (June 15)

Roundhay Park - chill pace, enjoying life

Sunday May 20, 2018 #

12 PM

Running 1:10:47 [3] 12.32 km (5:45 / km) +360m 5:01 / km
shoes: x talon 212

In the sunshine on Ilkley Moor. Incredibly lovely weekend.

Saturday May 19, 2018 #

8 AM

Running warm up/down 11:18 [2] 2.21 km (5:07 / km) +6m 5:03 / km
shoes: Mizuno (June 15)

Running 17:56 5.0 km (3:35 / km)
shoes: Mizuno (June 15)

Wetherby parkrun - beautiful morning, really enjoyed it

Running warm up/down 11:36 [2] 2.33 km (4:58 / km) +3m 4:56 / km
shoes: Mizuno (June 15)

Friday May 18, 2018 #

5 PM

Running 39:09 [2] 8.01 km (4:53 / km) +59m 4:43 / km
shoes: Black Mizuno

Fairburn Ings after work - not done this route for many many years

Thursday May 17, 2018 #

1 PM

Gym 40:00 [1]

6 PM

Running 42:00 [2] 9.1 km (4:37 / km) +98m 4:23 / km
shoes: Black Mizuno

Back in my happy place, summer evenings are dreamy <3

Wednesday May 16, 2018 #

Note
(rest day)

Last day off! - time to stop feeling down about my ability to orienteer under pressure and actually do something about it. Made lots of fun plans for the next few months & feel really motivated to get going again :-) onwards to good things!

C • Pressure 3

Tuesday May 15, 2018 #

Note
(rest day)

Life admin / baptism of fire back into working life

Monday May 14, 2018 #

Note
(rest day)

Travelling / flight delays.
Will make some proper plans again next week.

Sunday May 13, 2018 #

11 AM

Running 54:04 [3] 10.72 km (5:03 / km) +169m 4:41 / km

V lovely run with Charlotte from Lugano along the olive tree trail which was really nice. Ended at a cafe. Excellent.

Saturday May 12, 2018 #

2 PM

Orienteering warm up/down 22:23 [2] 3.23 km (6:55 / km) +2m 6:54 / km
shoes: x talon 212

Many many laps

Orienteering 44:53 [4] 6.51 km (6:54 / km) +220m 5:54 / km
shoes: x talon 212

EOC relay - the most fun :) just a beautiful beautiful forest <3

Friday May 11, 2018 #

12 PM

Running 41:56 [2] 7.68 km (5:28 / km) +24m 5:23 / km
shoes: Gel Kayano 22

With Charlotte. Feel much better for this. :-)

Thursday May 10, 2018 #

Note

EOC MSR - it was really exciting but I have also never been more nervous in my life. The team did amazing to send me out in 3rd. Pushed hard (too hard) at the start to try and get on the back of Sweden and get out of sight of the others. Hit the red big time after the massive climb up to 4 (way too early in the course) and was very scrappy in the technical bit losing the advantage the good running had given me. Then I was far too close to my limit & got caught by the artificial barrier :( genuinely the worst feeling ever to have to turn around and see the pack coming down the hill. I have also never experienced hitting the wall quite like that. It was horrendous. I honestly can’t even remember punching controls 13-15... I think I dropped maybe 30sec in the last 500m...
If you’d told me we’d have been on the podium before the race I would’ve taken that any day, but right now it feels hard to celebrate when such amazing things were still within our grasp so close to the end of the race. An ok race would have done it and I essentially just tried too hard. A bit sad that my first ever podium doesn’t feel how I hoped it would, but damn the fire is fuelled.

C • Solid result 2

6 PM

Running warm up/down 18:18 [2] 3.49 km (5:15 / km)
shoes: Adizero adios (blue)

Running warm up/down 13:33 [2] 2.42 km (5:36 / km) +5m 5:32 / km
shoes: Adizero adios (blue)

Orienteering 17:50 [5] 3.5 km (5:06 / km) +135m 4:16 / km
shoes: Adizero adios (blue)

Wednesday May 9, 2018 #

4 PM

Running 20:09 [2] 4.0 km (5:02 / km) +13m 4:57 / km
shoes: Gel Kayano 22

A most soggy jaunt into Italy with Charlotte. Feeling highly alive.

Tuesday May 8, 2018 #

12 PM

Running 45:05 [2] 8.82 km (5:07 / km) +166m 4:40 / km
shoes: Gel Kayano 22

Pretty foresty lake run with Charlotte

Monday May 7, 2018 #

12 AM

Note

Have had a proper look at the sprint now - 15sec lost on the routechoice to 5, 10sec to 8 (where I went into a dead end trying to get back out of the courtyard & had a panic), & 10sec to 14 (another wrong route) - without those I would have been ~18th and very happy. There was a lot of good stuff in there.

10 AM

Orienteering 50:32 [2] 6.38 km (7:56 / km) +213m 6:48 / km
shoes: x talon 212

A bit of forest training - it was lovely

Sunday May 6, 2018 #

8 AM

Running warm up/down 24:13 [2] 4.34 km (5:35 / km) +9m 5:31 / km
shoes: Gel Kayano 22

Orienteering 15:09 [4] 3.39 km (4:28 / km) +46m 4:11 / km
shoes: Adizero adios (blue)

EOC sprint quali - what an awesome area! Having a great time up in the castle. One bad routechoice near the end (13-14) but the rest was decent. Safely through.

Running warm up/down 14:51 [2] 2.38 km (6:15 / km) +6m 6:11 / km
shoes: Gel Kayano 22

3 PM

Running warm up/down 21:44 [2] 3.96 km (5:29 / km) +2m 5:28 / km
shoes: Gel Kayano 22

So hot!!

Orienteering 17:36 [5] 3.95 km (4:27 / km) +90m 4:00 / km
shoes: Adizero adios (blue)

Sprint final - disappointed tbh, messed up the route to 5 (didn’t see the stairs which seem so obvious now) & a couple of other wobbles/hesitations elsewhere. Never seemed to get the good flowing feelings I’ve had recently.
Happy to only drop 10sec over the final part of the course though (completely blanked out, no recollection of doing the run in...).

Running warm up/down 11:55 [2] 1.98 km (6:01 / km) +5m 5:57 / km
shoes: Gel Kayano 22

Cry my legs hurt so bad

Saturday May 5, 2018 #

Event: European Orienteering Championships 2018 & World Cup Round 1

10 AM

Orienteering 27:19 [2] 4.61 km (5:56 / km) +54m 5:36 / km
shoes: Gel Kayano 22

Sprint model & a couple of strides. Hot!

Friday May 4, 2018 #

6 PM

Running 15:53 [2] 2.67 km (5:57 / km) +52m 5:25 / km
shoes: Gel Kayano 22

Little shake out to stretch the legs

Thursday May 3, 2018 #

6 PM

Running 41:38 [3] 9.17 km (4:32 / km) +112m 4:17 / km
shoes: Black Mizuno

Was going to orienteer but I was looking at 90+ minutes on the motorway which I couldn't face, so just a run instead. Did 10mins tempo and a couple of hill sprints in the middle.
Next stop Switzerland - I think this is the most excited I’ve been to go orienteering in ages :)

Wednesday May 2, 2018 #

6 PM

Running 32:57 [2] 6.85 km (4:49 / km) +88m 4:31 / km
shoes: Black Mizuno

Lots of runners out and about tonight which was lovely

Tuesday May 1, 2018 #

12 PM

Gym 40:00 [1]

7 PM

Running warm up/down 22:43 [2] 3.79 km (6:00 / km) +86m 5:23 / km
shoes: Gel Kayano 22

Running 24:52 6.18 km (4:01 / km) +4m 4:01 / km
shoes: Adizero adios (blue)

Down the track for a controlled 4 x [600 (200), 300 (400)]
Dropping some fast times by the end

Running warm up/down 19:13 [2] 3.51 km (5:29 / km) +59m 5:03 / km
shoes: Gel Kayano 22

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