Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 7 days ending Oct 12, 2014:

activity	#	time	miles		km		+m
Running	2	2:00:15	12.61	(9:32)	20.3	(5:55)	340
Orienteering	2	2:00:00	11.06	(10:51)	17.8	(6:44)	265
S&C	2	1:45:00
Spin	1	50:00
Stretching	1	10:00
Total	6	6:45:15	23.67		38.1		605
[1-5]	6	6:35:15

1:35

0:00

» now

Sunday Oct 12, 2014 #

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

Orienteering race 23:54 [4] 3.9 km (6:08 / km) +135m 5:13 / km
shoes: X Talon 212

Stirling - some utterly shocking orienteering from me today! Blaming the 4 too many glasses of wine at EUOC's 50th dinner last night for complete lack of map reading ability. I actually don't even know how to analyse this race. I rushed, I didn't take the time to pick sensible routes, I got stuck in a dead-end - considering my map reading is normally the good part of my races, it was just really unlike me to make those mistakes.
One for looking at when I'm a bit less tired I think.

Saturday Oct 11, 2014 #

Event: Race the Castles

Orienteering warm up/down 20:00 [1] 2.0 km (10:00 / km)
shoes: X Talon 212

Orienteering race 21:06 [4] 3.9 km (5:25 / km) +130m 4:38 / km
shoes: X Talon 212

Edinburgh - lots of learning from today :)
Pretty happy with the race. Only bad point was I didn't find the gap I planned to use to 2, so lost 20secs there, but no other mistakes. Was just expecting to be racing for about 16 mins, so I massively died after the spectator control as I'd gone too hard to sustain the pace for 21 mins.
Was a bit disappointed when I finished but actually I beat a few good people who normally would beat me, so it wasn't so bad.
Totally forgot to make any use of the touch free as well (what an idiot actually punching every control), so something to get used to there.
Some practice to be had also with how to deal with starting straight into technical stuff in the future I think.
However it was awesome to race with the world's best :)

Orienteering 25:00 [2] 4.0 km (6:15 / km)

A warm-down jog over to the night sprint area. Jogged the W55+ course. So fun! Levels levels! Didn't get caught out at that speed, but I bet I'd have had a mare if that'd have been race pace :P

Friday Oct 10, 2014 #

Note
(rest day)

Thursday Oct 9, 2014 #

Running warm up/down 14:00 [1] 2.0 km (7:00 / km) +50m 6:13 / km
shoes: X Talon 212

Running hills 31:30 [3] 5.0 km (6:18 / km) +225m 5:09 / km
shoes: X Talon 212

5 x 5min hills (90sec) - hanging on (trying) to Ruth's pace.
Getting easier? quads certainly don't hurt like they did when we first started :-)

Running warm up/down 10:45 [1] 1.5 km (7:10 / km)
shoes: X Talon 212

Wednesday Oct 8, 2014 #

Running 36:00 [3] 7.2 km (5:00 / km) +65m 4:47 / km
shoes: Asics Gel Kayano 20 (Pink)

Lunchtime running, legs felt kinda heavy (like not very bouncy) but did go a bit faster than usual so that might be why.

Stretching 10:00 [0]

Running 28:00 [2] 4.6 km (6:05 / km)
shoes: Asics Gel Kayano 20 (Pink)

to the shop & back with rucksack. thermals out for the first time!!

Tuesday Oct 7, 2014 #

S&C (pilates) 1:00:00 [1]

Hard but I think that's a good thing?! just trying to get all the movements right & be aligned, rather than stressing over the range (or lack of). actually not bad in most things, just my hamstrings seriously letting me down.

Note

my train was cancelled so I didn't get time for a run before pilates :(

Monday Oct 6, 2014 #

S&C 45:00 [1]

weights, and strength & stability exercises

Spin 50:00 [2]

felt great - such an energising class with the funniest group :)

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