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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 7 days ending Jan 10, 2016:

activity # timemileskm+m
  Running7 6:03:37 26.42(13:46) 42.51(8:33) 128
  Orienteering7 4:13:29 27.37(9:16) 44.05(5:45) 124
  Circuits1 40:00
  Total15 10:57:06 53.79 86.57 252
  [1-5]14 10:16:46

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MoTuWeThFrSaSu

Sunday Jan 10, 2016 #

11 AM

Running 53:17 [2] 10.72 km (4:58 / km)
shoes: x talon 212

Mega mud fest at Bishop Wood :-)

Saturday Jan 9, 2016 #

Note
(rest day)

Friday Jan 8, 2016 #

7 AM

Running (drills) 40:00 [1] 1.0 km (40:00 / km)
shoes: Asics Gel Kayano 21 (Green)

R - raise A - activate M - mobilise P - potentiate
11 AM

Orienteering warm up/down 11:35 intensity: (31 @1) + (11:04 @2) 1.97 km (5:53 / km) +2m 5:51 / km
ahr:129 max:142 shoes: X Talon 190 (June 15)

Orienteering 20:18 intensity: (4 @2) + (11:30 @3) + (8:44 @4) 3.73 km (5:26 / km) +8m 5:23 / km
ahr:171 max:180 shoes: X Talon 190 (June 15)

Mass start gaffled sprint with added dice rolling to spread the field at various points. Quite tired and HR pretty high so just going steady. I had more urban and a shorter bit in the dunes than the other girls, which meant solo dune navigation - and I actually found them! Achievement of the week :-)

Orienteering warm up/down 2:50 [2] 0.4 km (7:10 / km)
ahr:126 max:129 shoes: X Talon 190 (June 15)

4 PM

Orienteering warm up/down 8:32 intensity: (8 @0) + (36 @1) + (7:48 @2) 1.62 km (5:16 / km)
ahr:129 max:137 shoes: Asics Gel Kayano 21 (Green)

Orienteering 18:52 intensity: (24 @1) + (52 @2) + (17:36 @3) 4.14 km (4:34 / km)
ahr:162 max:173 shoes: Asics Gel Kayano 21 (Green)

Sprint Race in Punta Umbria - so so tired so I tried to use the course to simulate that end of race dying feeling and keep my brain engaged throughout. A couple of times where I could have picked smoother lines but on the whole planning ahead and keeping contact pretty well.

Orienteering warm up/down 7:20 intensity: (31 @1) + (6:49 @2) 1.34 km (5:28 / km) +2m 5:26 / km
ahr:136 max:144 shoes: Asics Gel Kayano 21 (Green)

6 PM

Note

Survived my biggest ever training week! :-) Hard work but good to see what is possible with the full time athlete lifestyle & zero life stress #dreams. Coming away with some new ideas, excited for the year ahead, and knowing where the work needs putting in.

Thursday Jan 7, 2016 #

8 AM

Running 51:02 [2] 6.57 km (7:46 / km) +18m 7:40 / km
shoes: X Talon 190 (June 15)

Jog, drills, strides, Baywatch beach run / Chariots of fire into the sunrise
12 PM

Note

Some good 1:1's - sorting my life out
4 PM

Running warm up/down 30:48 intensity: (12:16 @1) + (18:32 @2) 3.28 km (9:23 / km) +28m 9:00 / km
ahr:121 max:149 shoes: X Talon 190 (June 15)

Functional strength e.g. hill drills

Running 45:37 intensity: (1:49 @1) + (15:35 @2) + (18:47 @3) + (9:26 @4) 8.58 km (5:19 / km) +40m 5:12 / km
ahr:155 max:182 shoes: X Talon 190 (June 15)

10 minutes of Kenyan Hills (6 hills)
[2 min (1 min) x 4] on the flat @ LT2 with Jess
6 min jog back
Proprioception - nae skills
5 minutes of Kenyan Hills (3 hills) - started just ahead of the boys (who did 10 mins) and abso died to keep ahead of them
w/d jogging
broken...

Wednesday Jan 6, 2016 #

7 AM

Running 35:00 [1] 1.0 km (35:00 / km)

Drills / plyo
11 AM

Orienteering warm up/down 9:15 intensity: (9 @0) + (1:10 @1) + (7:56 @2) 1.74 km (5:20 / km) +1m 5:19 / km
ahr:132 max:144 shoes: X Talon 190 (June 15)

Orienteering 20:43 intensity: (23 @1) + (1:22 @2) + (18:58 @3) 3.71 km (5:35 / km) +2m 5:34 / km
ahr:156 max:164 shoes: X Talon 190 (June 15)

Parque de Maria Luisa - the same course as the night o from the Seville city race. Loved running around the balcony of the Plaza de Espana - seriously cool place for orienteering.

Orienteering warm up/down 8:44 intensity: (10 @1) + (8:34 @2) 1.61 km (5:25 / km) +2m 5:23 / km
ahr:138 max:147 shoes: X Talon 190 (June 15)

12 PM

Orienteering warm up/down 5:16 intensity: (47 @1) + (4:29 @2) 0.88 km (5:59 / km) +5m 5:50 / km
ahr:130 max:142 shoes: Asics Gel Kayano 21 (Green)

Orienteering 24:29 intensity: (13 @1) + (42 @2) + (23:22 @3) + (12 @4) 4.65 km (5:16 / km) +7m 5:13 / km
ahr:165 max:175 shoes: Asics Gel Kayano 21 (Green)

Macarena!! Enjoyed this one. So much crazy hedges / parked cars going on - super thumbing of the map required to avoid total disorientation.

Orienteering warm up/down 3:46 intensity: (6 @1) + (3:40 @2) 0.69 km (5:26 / km) +2m 5:21 / km
ahr:143 max:149 shoes: Asics Gel Kayano 21 (Green)

2 PM

Orienteering 23:55 intensity: (3 @0) + (36 @1) + (5:58 @2) + (17:18 @3) 4.23 km (5:39 / km) +26m 5:29 / km
ahr:151 max:165 shoes: Asics Gel Kayano 21 (Green)

San Juan - quite tired after already 45 minutes of sprint today, so just took this one easy for super map contact practice. So many stairs to climb up and down, knackered, pasta incentivised training. Fab morning.

Orienteering warm up/down 4:56 intensity: (26 @1) + (2:24 @2) + (2:06 @3) 0.89 km (5:33 / km) +15m 5:07 / km
ahr:142 max:162 shoes: Asics Gel Kayano 21 (Green)

Tuesday Jan 5, 2016 #

7 AM

Circuits 40:00 [1]

11 AM

Running warm up/down 18:43 intensity: (1:00 @1) + (17:43 @2) 3.45 km (5:26 / km) +2m 5:25 / km
ahr:136 max:147 shoes: X Talon 190 (June 15)

Running 54:10 intensity: (5:14 @1) + (26:20 @2) + (19:51 @3) + (2:45 @4) 6.91 km (7:50 / km) +40m 7:37 / km
ahr:145 max:181 shoes: X Talon 190 (June 15)

4 x 30 seconds - on a slightly downhill path
4 x 30 seconds - up a sandy hill (hard!)
2 x (3 x 60 seconds) - on an undulating sandy path
Knee started to hurt part way through so took it for a dip in the pool with Jess rather than doing the final turnarounds. Fun session though!
4 PM

Orienteering 40:00 [0] 4.0 km (10:00 / km)

Knee quite sore so just walked around the forest sprint - taking bearings, visualising terrain, looking up etc. Good confidence booster when things actually made sense for once!

Monday Jan 4, 2016 #

7 AM

Running (drills) 35:00 [1] 1.0 km (35:00 / km)

Drills / plyometrics - too early for this kind of coordination!!
11 AM

Orienteering warm up/down 17:55 [2] 3.57 km (5:01 / km) +52m 4:41 / km
shoes: Mizuno (June 15)

Along the river with Cat in Seville

Orienteering 25:03 [3] 4.89 km (5:08 / km)
shoes: Mizuno (June 15)

Seville old town - stacked it on the way to number 2 & found it really hard to get my head back in the map after that. A really fun area but less enjoyable with zero confidence to run fast, & that was the end of my day :-(
7 PM

Note

Must icing/compression later & my knee is feeling much better - hooray!
Also feeling good for having had some rest too actually :-) onwards...

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