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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 31 days ending Dec 31, 2020:

activity # timemileskm+m
  Running25 23:54:43 184.72(7:46) 297.28(4:50) 3108
  S&C6 4:50:00
  Orienteering4 3:10:28 20.58(9:15) 33.12(5:45) 497
  Yoga5 3:00:00
  Spin1 40:00
  Total38 35:35:11 205.3 330.4 3605
  [1-5]33 32:33:58

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Thursday Dec 31, 2020 #

10 AM

S&C 40:00 [1]

Gym

Running 1:00:00 intensity: (20:00 @2) + (40:00 @3) 14.0 km (4:17 / km)
shoes: Saucony Guide

10km tempo on the treadmill

Wednesday Dec 30, 2020 #

9 AM

Yoga 30:00 [0]

7 PM

Spin 40:00 [1]

Nice long walk in the snow today as well. Too icy for running.

Tuesday Dec 29, 2020 #

2 PM

S&C 40:00 [1]

Gym

Running 1:10:00 [2] 15.6 km (4:29 / km)
shoes: Saucony Guide

Avoiding the snow / slush with a sesh on the treadmill -
6 (2), 4 x 1 (1), 6 (2), 4 x 1 (1), 6
Replacing fear of the ice with fear of falling off the back

Monday Dec 28, 2020 #

7 AM

Yoga 30:00 [0]

12 PM

Running 1:05:18 [2] 13.02 km (5:01 / km) +150m 4:45 / km
shoes: Asics gel kayano 22

Tired gym legs. Nice but very muddy & busy in the park.

Sunday Dec 27, 2020 #

11 AM

S&C 1:00:00 [1]

Gym
4 PM

Running 43:50 intensity: (20:00 @3) + (23:50 @4) 10.02 km (4:23 / km) +79m 4:13 / km
shoes: Asics gel kayano 22

6km triangle tempo. Ran far too soon after food.

Saturday Dec 26, 2020 #

12 PM

Running 1:02:39 intensity: (7:56 @1) + (54:43 @2) 12.92 km (4:51 / km) +178m 4:32 / km
ahr:134 max:140 shoes: Asics gel kayano 22

Boring run but needed to collect a parcel
6 PM

Yoga 30:00 [0]

Friday Dec 25, 2020 #

9 AM

Running 42:36 intensity: (9 @0) + (5:52 @1) + (35:27 @2) + (47 @3) + (21 @4) 8.5 km (5:01 / km) +124m 4:40 / km
ahr:135 shoes: Asics gel kayano 22

Christmas (not)Parkrun with friends & champers <3

Thursday Dec 24, 2020 #

Note
(rest day)

Lazy day. Lots of stretching and movies :)

Wednesday Dec 23, 2020 #

5 PM

Running 38:32 intensity: (7 @0) + (23 @1) + (21:46 @2) + (14:54 @3) + (1:17 @4) + (5 @5) 7.49 km (5:09 / km) +56m 4:58 / km
ahr:152 max:182 shoes: Asics gel kayano 22

The Roundhay Hippo with Ben & Lee

Tuesday Dec 22, 2020 #

10 AM

Running 2:37:42 intensity: (2:36 @1) + (1:05:17 @2) + (1:28:24 @3) + (1:25 @4) 27.11 km (5:49 / km) +670m 5:11 / km
ahr:155 shoes: X-Talon 212

Farndale ‘half marathon’, ended up as my longest ever run. It was nice but I would say 5th on the list of the 5 Hardmoors half routes I’ve done so far (Wainstones, Roseberry, Goathland, White Horse, Farndale). Would be a much better route in the summer I think (less mud & more colourful heather).

Monday Dec 21, 2020 #

4 PM

Running 38:13 [2] 8.1 km (4:43 / km) +2m 4:43 / km
ahr:155 max:164 shoes: Asics gel kayano 22

Sunday Dec 20, 2020 #

12 PM

Running 1:21:15 intensity: (22:44 @2) + (44:38 @3) + (13:12 @4) + (41 @5) 18.5 km (4:24 / km)
shoes: Asics gel kayano 22

Sunday long run

Saturday Dec 19, 2020 #

4 PM

Orienteering 38:55 intensity: (58 @1) + (8:17 @2) + (26:59 @3) + (2:41 @4) 6.18 km (6:18 / km) +54m 6:02 / km
ahr:159 max:178 shoes: X-Talon 212

Conyngham Hall night o - really fun but basically just mud skiing down very steep slopes!

Running 20:36 intensity: (13 @1) + (15 @2) + (11:03 @3) + (9:05 @4) 4.12 km (5:00 / km) +51m 4:42 / km
shoes: X-Talon 212

A bit extra along the river

Friday Dec 18, 2020 #

7 AM

S&C 45:00 [1]

12 PM

Running 41:16 intensity: (5 @1) + (22:58 @2) + (13:35 @3) + (4:35 @4) + (3 @5) 8.56 km (4:49 / km) +115m 4:31 / km
ahr:154 shoes: Black Mizuno

Little work escape. At least one benefit of no orienteering this year is 2 full weeks off after today for Christmas :)

Thursday Dec 17, 2020 #

1 PM

Running 1:02:13 intensity: (33 @1) + (30:45 @2) + (19:36 @3) + (10:57 @4) + (22 @5) 12.8 km (4:52 / km) +200m 4:31 / km
ahr:156 shoes: Black Mizuno

Sooo many cars, where is everyone going?! Did also see a wallaby :)

Wednesday Dec 16, 2020 #

6 PM

Orienteering 42:23 intensity: (22 @1) + (10:38 @2) + (31:02 @3) + (19 @4) + (2 @5) 9.65 km (4:23 / km) +107m 4:10 / km
ahr:158 max:185 shoes: Asics gel kayano 22

Chapel Allerton night score - loved it but I do know the area pretty well which helped a lot

Tuesday Dec 15, 2020 #

6 PM

Running warm up/down 14:59 intensity: (18 @0) + (33 @1) + (14:08 @2) 3.2 km (4:41 / km)
ahr:131 max:139 shoes: Asics gel kayano 22


Running 30:51 [3] 7.26 km (4:15 / km)
ahr:131 max:149 shoes: Asics gel kayano 22

8 x 2:45 (75s) around the triangle loop ft. a hairy tight corner & the world’s narrowest gate for added sprinty thrills.

Running warm up/down 13:54 intensity: (27 @1) + (13:27 @2) 2.65 km (5:15 / km) +18m 5:05 / km
ahr:139 max:150 shoes: Asics gel kayano 22

Monday Dec 14, 2020 #

5 PM

Running 42:57 intensity: (42 @1) + (42:15 @2) 8.45 km (5:05 / km) +155m 4:39 / km
ahr:141 max:149 shoes: Black Mizuno

Far too hungry had to cut it short

Sunday Dec 13, 2020 #

11 AM

Orienteering 1:04:20 intensity: (24 @0) + (1:11 @1) + (36:30 @2) + (26:05 @3) + (10 @4) 8.95 km (7:11 / km) +174m 6:33 / km
ahr:149 max:179 shoes: X-Talon 212

Harden Moor & St Ives. Fun apart from the freezing ice rain! 1 mistake (~1min) at 21 (parallel error into the quarry) & I wandered about a bit looking for 4, but the rest was alright (just went round the paths lol) - fun to use a dibber again & do a proper event!

Got more BOF ranking points for this than the British Sprint Champs lol
C • Ranking points 2

Saturday Dec 12, 2020 #

12 PM

Running 57:14 intensity: (1:48 @1) + (39:18 @2) + (11:24 @3) + (4:24 @4) + (20 @5) 11.83 km (4:50 / km) +159m 4:32 / km
ahr:145 shoes: Asics gel kayano 22

Tired from gym

Friday Dec 11, 2020 #

1 PM

Running 42:43 [2] 8.91 km (4:48 / km) +101m 4:32 / km
shoes: Asics gel kayano 22

Escaping the flat into the fog
7 PM

S&C 45:00 [1]

Celebratory gym after (hopefully) the last big deadline of the year

Thursday Dec 10, 2020 #

12 PM

Running 44:59 intensity: (18 @1) + (18:43 @2) + (16:18 @3) + (9:40 @4) 9.45 km (4:46 / km) +125m 4:28 / km
shoes: Black Mizuno

Wednesday Dec 9, 2020 #

6 PM

Orienteering 44:50 intensity: (15 @0) + (9:20 @1) + (35:15 @2) 8.34 km (5:23 / km) +162m 4:54 / km
ahr:130 max:146 shoes: X-Talon 212

Orienteering is back! Gledhow Valley night score - having a lovely time until I realised I was at the other end of the map with less than 15 mins to go. Made it with 10 seconds to spare. Stress levels were high!

Tuesday Dec 8, 2020 #

6 PM

Running 59:20 intensity: (1:17 @1) + (11:04 @2) + (26:16 @3) + (20:12 @4) + (31 @5) 13.2 km (4:30 / km) +105m 4:19 / km
ahr:163 max:184 shoes: Asics gel kayano 22

First club session since March - so good to be back! :-)
5 x 5 (75s) bingo loops. Hung on for 3 of them which was 3 more than I expected.

Monday Dec 7, 2020 #

6 PM

Yoga 1:00:00 [0]
(rest day)

Somehow done my back in whilst sleeping?!. A definite sign of encroaching old age. Help. Gave the planned run a miss in favour of some yoga as bending down was proving problematic.

Sunday Dec 6, 2020 #

12 PM

Running 1:28:46 [3] 17.97 km (4:56 / km) +168m 4:43 / km
shoes: Black Mizuno

Splashy Sunday long run

Saturday Dec 5, 2020 #

5 PM

Running 44:09 intensity: (38 @1) + (12:33 @2) + (8:54 @3) + (21:50 @4) + (14 @5) 10.07 km (4:23 / km) +37m 4:18 / km
ahr:163 shoes: Asics gel kayano 22

Short on time so just 6 x 3 (1)

Friday Dec 4, 2020 #

8 AM

Yoga 30:00 [0]

5 PM

Running 40:43 [2] 8.03 km (5:04 / km) +144m 4:39 / km
shoes: Asics gel kayano 22

Quite fun splashing about in the puddles in the sleet. Hammies were v tired from the gym though.

Thursday Dec 3, 2020 #

1 PM

Running 43:39 intensity: (1:12 @1) + (25:54 @2) + (16:10 @3) + (23 @4) 8.93 km (4:53 / km) +73m 4:42 / km
ahr:146 max:177 shoes: Asics gel kayano 22

Chilly lunchtime loop
6 PM

S&C 1:00:00 [1]

Wednesday Dec 2, 2020 #

6 PM

Running 59:44 intensity: (1:50 @1) + (30:49 @2) + (18:11 @3) + (8:37 @4) + (17 @5) 12.68 km (4:43 / km) +245m 4:18 / km
ahr:148 max:184 shoes: Asics gel kayano 22

2km undulating tempo, 10 x 45s hills (5 steep, 5 less steep)

Tuesday Dec 1, 2020 #

5 PM

Running 1:06:35 intensity: (18 @1) + (14:53 @2) + (46:56 @3) + (4:28 @4) 13.92 km (4:47 / km) +154m 4:32 / km
shoes: Asics gel kayano 22

Kirkstall, Headingley loop, really pretty looking out over the twinkly city lights

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