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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 7 days ending Apr 6, 2014:

activity # timemileskm+m
  Orienteering2 1:37:38 10.07(9:42) 16.2(6:02) 210
  S&C2 1:10:00
  Bike2 1:02:00
  Running1 52:49 5.76(9:10) 9.27(5:42)
  Spin1 45:00
  Total5 5:27:27 15.83 25.47 210
  [1-5]5 5:17:27

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MoTuWeThFrSaSu

Saturday Apr 5, 2014 #

Orienteering race 16:43 [4] 2.95 km (5:40 / km) +110m 4:47 / km
shoes: X Talon 212

Qualifier - didn't have the best times through the housing bit, needed a lot more aggression and to pay more attention to the descriptions. Seem to have just been really fast in the scratty wood part, especially the long leg which I'm massively chuffed about.

Orienteering race 16:00 [4] 2.6 km (6:09 / km) +100m 5:10 / km
shoes: X Talon 212

Final - cool area, massively enjoyed a forest sprint. Felt confident and in control in this terrain. Two mistakes at 7 and 14 - should have gone right both times - but the rest pretty good. Happy (and a bit shocked) to win :)

Orienteering warm up/down 30:00 [1] 4.0 km (7:30 / km)
shoes: X Talon 212

Lots of jogging around trying to keep warm

Friday Apr 4, 2014 #

Spin 45:00 [2]

Think the gym needs to invest in some air con.

Thursday Apr 3, 2014 #

Orienteering 23:55 [3] 4.65 km (5:09 / km)

3 x 1.5km sprintervals round whiteknights.
Realised I need to spend more time with a map.
Did several short twisty controls, followed by a long leg - the idea being to have planned a good route by the time I got there.

Orienteering warm up/down 11:00 [2] 2.0 km (5:30 / km)

Little warm up with a map

Bike 32:00 [1]

In a t-shirt in the daylight at 7pm - amaaazing!

Wednesday Apr 2, 2014 #

Bike warm up/down 30:00 [1]

Feeling miles better - what a strange & really sudden cold!
Also so happy to not be working late & finally make it back to Wednesday track :-)

Running warm up/down 25:57 [1] 3.5 km (7:25 / km)

Team Simon drills before the session, & easy chatty jogging afterwards

Running intervals (Track) 26:52 [3] 5.77 km (4:39 / km)

6 x 500m @ target 5km pace - paced by Martin to see what 4min/km should feel like. 250m jogs b/w.

Followed by a bit of a team thing, where only one of you is sprinting at a time & the others are jogging until they catch up. Rubbish explanation but it was very funny.

S&C 10:00 [0]

Tuesday Apr 1, 2014 #

S&C 1:00:00 [1]

Strength, core, physio exercises, theraband work etc. Starting to feel much better :)

Monday Mar 31, 2014 #

Note
(rest day)

Still full of cold & would rather rest than look like death for much longer :P Hopefully be fine for an easy gym sesh tomorrow & track by Wednesday.

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