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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 7 days ending Feb 7, 2016:

activity # timemileskm+m
  Orienteering5 3:07:44 20.79(9:02) 33.46(5:37) 632
  Running4 2:40:30 16.99(9:27) 27.35(5:52) 524
  Yoga1 40:00
  Circuits1 40:00
  Total11 7:08:14 37.78 60.81 1156

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Sunday Feb 7, 2016 #

Circuits 40:00 [2]

All the bad life decisions ahaha. V unimpressed with my lack of ability to make it to xc on time.

Saturday Feb 6, 2016 #

Running 50:26 [2] 9.97 km (5:04 / km) +145m 4:43 / km
shoes: Asics Gel Kayano 20 (White)

Muddy :) nice to go for a run with no real purpose other than enjoyment. Small shin niggle so keeping off the roads for a little longer.

Friday Feb 5, 2016 #

Yoga 40:00 [1]

Feeling pretty tired still, so delaying the return to running for another day. Not worth picking anything up for the sake of one run.

Thursday Feb 4, 2016 #

Note
(rest day)

Travelling back from Lisbon

Wednesday Feb 3, 2016 #

9 AM

Orienteering warm up/down 13:19 intensity: (1:45 @1) + (11:34 @2) 2.12 km (6:16 / km) +77m 5:18 / km
ahr:129 max:144 shoes: Asics Gel Kayano 21 (Green)

Orienteering 14:19 intensity: (17 @1) + (2:14 @2) + (6:15 @3) + (4:58 @4) + (35 @5) 2.6 km (5:31 / km) +116m 4:30 / km
ahr:165 max:187 shoes: Asics Gel Kayano 21 (Green)

Re run of the WRE - well at least running speed isn't the determining factor. Over 2 mins faster than my race time! That's just stupid. Now how do I make my brain go that quickly?! So much time loss from over checking / over complicating the map, hesitations, lack of ability to plan ahead... hmm much work to be done

Orienteering warm up/down 6:51 intensity: (26 @1) + (6:25 @2) 1.22 km (5:37 / km) +13m 5:20 / km
ahr:131 max:145 shoes: Asics Gel Kayano 21 (Green)

2 PM

Orienteering warm up/down 9:12 intensity: (3:06 @1) + (5:50 @2) + (16 @3) 1.76 km (5:14 / km) +53m 4:33 / km
ahr:118 max:150 shoes: Asics Gel Kayano 21 (Green)

Orienteering 19:15 intensity: (26 @1) + (2:32 @2) + (16:12 @3) + (5 @4) 3.78 km (5:06 / km) +55m 4:45 / km
ahr:159 max:175 shoes: Asics Gel Kayano 21 (Green)

Palmela - Men's EOC sprint final
I remember watching this one at home so it was cool to actually be there & see what it looked like for real! Legs got no speed any more.

Orienteering warm up/down 17:14 intensity: (2:46 @1) + (11:15 @2) + (3:13 @3) 3.03 km (5:41 / km) +59m 5:11 / km
ahr:135 max:159 shoes: Asics Gel Kayano 21 (Green)

Up to the castle with Dave & Rose
4 PM

Orienteering 20:38 intensity: (42 @1) + (13:48 @2) + (6:08 @3) 3.91 km (5:17 / km) +40m 5:02 / km
ahr:140 max:161 shoes: Asics Gel Kayano 21 (Green)

Amora - ran it map memory, 3 controls at a time, after realising how much time I lose from faffage this morning! V easy pace. V dodge area.

Tuesday Feb 2, 2016 #

10 AM

Orienteering warm up/down 16:52 [2] 2.85 km (5:55 / km) +28m 5:38 / km
shoes: Asics Gel Kayano 21 (Green)

Orienteering 25:07 intensity: (14 @1) + (1:54 @2) + (22:16 @3) + (43 @4) 4.03 km (6:14 / km) +124m 5:24 / km
ahr:162 max:177 shoes: Asics Gel Kayano 21 (Green)

Really fun sprint around Sintra - had a couple of mares & could not understand the park at all, but all good learning. V cool to race Hubmann on the last leg!
11 AM

Running 39:19 intensity: (18:00 @1) + (19:22 @2) + (1:57 @3) 4.93 km (7:58 / km) +126m 7:04 / km
ahr:120 max:153 shoes: X Talon 190 (June 15)

Nice run with Rose around the Park of Pena - getting some good views of the Palace which was pretty impressive
5 PM

Running 33:20 [2] 5.72 km (5:50 / km) +99m 5:22 / km
shoes: Asics Gel Kayano 21 (Green)

Making the most of actually having this dedicated training time with a little evening explore around the neighbourhood - feeling pretty good

Monday Feb 1, 2016 #

10 AM

Orienteering 26:06 intensity: (3:37 @1) + (17:52 @2) + (4:37 @3) 5.01 km (5:13 / km) +63m 4:54 / km
ahr:134 max:162 shoes: Asics Gel Kayano 21 (Green)

Some slow sprint training around Cascias - really nice place - legs not functioning.

Orienteering 18:51 intensity: (2:06 @1) + (15:23 @2) + (1:22 @3) 3.17 km (5:57 / km) +4m 5:55 / km
ahr:135 max:155 shoes: Asics Gel Kayano 21 (Green)

5 micro-sprintavals around a little park - lots of fun & still working the brain even at easy pace
2 PM

Running 37:25 [2] 6.73 km (5:34 / km) +154m 4:59 / km
shoes: Asics Gel Kayano 21 (Green)

And a nice jog around a forest. Perfect shorts & t-shirt weather, happy vibes going, legs feeling nicely recovered. Good feelings all round.

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