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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 7 days ending Feb 14, 2016:

activity # timemileskm+m
  Running7 4:30:16 35.29(7:40) 56.79(4:46) 244
  Orienteering5 3:27:24 23.95(8:40) 38.55(5:23) 215
  Circuits1 50:00
  Spin1 46:07
  Total10 9:33:47 59.24 95.33 459
  [1-5]10 9:30:46

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MoTuWeThFrSaSu

Sunday Feb 14, 2016 #

10 AM

Running warm up/down 10:41 intensity: (12 @0) + (21 @1) + (7:08 @2) + (3:00 @3) 2.18 km (4:53 / km) +2m 4:52 / km
ahr:142 max:169 shoes: Asics Gel Kayano 21 (Green)

Orienteering warm up/down 3:24 intensity: (44 @0) + (1:04 @1) + (1:36 @2) 0.6 km (5:39 / km) +1m 5:36 / km
ahr:110 max:137 shoes: Asics Gel Kayano 21 (Green)

Orienteering 13:45 intensity: (8 @1) + (12 @2) + (7:46 @3) + (5:39 @4) 3.18 km (4:19 / km) +5m 4:17 / km
ahr:170 max:180 shoes: Asics Gel Kayano 21 (Green)

MSR mass start head to head fun - intense the whole way racing Fanni & Charlotte

Orienteering 14:25 intensity: (17 @2) + (7:13 @3) + (6:55 @4) 3.25 km (4:26 / km) +2m 4:26 / km
ahr:172 max:181 shoes: Asics Gel Kayano 21 (Green)

MSR leg 3 - the guys all finished leg 2 together so it was another bunch sprint round! Great fun when the lead is constantly swopping due to the various gaffels. Really had to concentrate & plan ahead. Esp with the added OOB areas.

Orienteering warm up/down 3:34 intensity: (1 @0) + (20 @1) + (3:13 @2) 0.64 km (5:35 / km) +1m 5:33 / km
ahr:125 max:131 shoes: Asics Gel Kayano 21 (Green)

2 PM

Orienteering 37:46 intensity: (35 @0) + (4:59 @1) + (32:12 @2) 6.28 km (6:01 / km) +17m 5:56 / km
ahr:128 max:143 shoes: Asics Gel Kayano 21 (Green)

Corridor & talk-o in Manchester

Orienteering 7:13 intensity: (17 @1) + (1:49 @2) + (5:07 @3) 1.59 km (4:32 / km)
ahr:150 max:157 shoes: Asics Gel Kayano 21 (Green)

Sprinterval

Orienteering 6:13 intensity: (11 @1) + (33 @2) + (5:29 @3) 1.36 km (4:34 / km) +3m 4:31 / km
ahr:154 max:161 shoes: Asics Gel Kayano 21 (Green)

Really slow jog-interval

Running warm up/down 14:15 intensity: (1:47 @1) + (11:41 @2) + (47 @3) 2.8 km (5:05 / km) +11m 4:59 / km
ahr:131 max:154 shoes: Asics Gel Kayano 21 (Green)

omg dead

Saturday Feb 13, 2016 #

7 AM

Note

Early morning train up to the NW sprint camp for a casual 46km of sprint-o with the crew :P lots of good analysis, head to head racing & cake sampling making for a fab weekend!
10 AM

Orienteering 36:45 intensity: (1:02 @0) + (9:44 @1) + (23:38 @2) + (2:21 @3) 6.17 km (5:58 / km) +61m 5:41 / km
ahr:129 max:158 shoes: Asics Gel Kayano 21 (Green)

Stockport - line course & control circle visualisation
11 AM

Running warm up/down 3:36 intensity: (7 @0) + (1:23 @1) + (2:06 @2) 0.66 km (5:27 / km)
ahr:119 max:131 shoes: Asics Gel Kayano 21 (Green)

Orienteering 15:49 intensity: (23 @1) + (3:11 @2) + (12:15 @3) 3.25 km (4:52 / km) +25m 4:42 / km
ahr:154 max:168 shoes: Asics Gel Kayano 21 (Green)

Sprinterval

Running 2:36 intensity: (21 @1) + (2:15 @2) 0.52 km (5:00 / km) +6m 4:44 / km
ahr:131 max:139 shoes: Asics Gel Kayano 21 (Green)

Orienteering 7:23 intensity: (1 @0) + (16 @1) + (29 @2) + (6:37 @3) 1.48 km (5:00 / km) +23m 4:38 / km
ahr:158 max:169 shoes: Asics Gel Kayano 21 (Green)

Sprinterval

Running 2:40 intensity: (1:13 @1) + (1:27 @2) 0.26 km (10:06 / km) +5m 9:14 / km
ahr:121 max:143 shoes: Asics Gel Kayano 21 (Green)

Orienteering 7:24 intensity: (13 @1) + (25 @2) + (6:46 @3) 1.63 km (4:33 / km) +7m 4:27 / km
ahr:159 max:168 shoes: Asics Gel Kayano 21 (Green)

Sprinterval

Running 2:03 intensity: (22 @1) + (1:41 @2) 0.37 km (5:32 / km) +2m 5:24 / km
ahr:129 max:139 shoes: Asics Gel Kayano 21 (Green)

Orienteering 3:33 intensity: (11 @1) + (28 @2) + (2:54 @3) 0.81 km (4:25 / km) +2m 4:21 / km
ahr:156 max:168 shoes: Asics Gel Kayano 21 (Green)

Sprinterval

Orienteering warm up/down 18:41 intensity: (4 @0) + (1:26 @1) + (16:46 @2) + (25 @3) 3.62 km (5:09 / km) +21m 5:01 / km
ahr:135 max:151 shoes: Asics Gel Kayano 21 (Green)

4 PM

Orienteering 31:29 [2] 4.7 km (6:42 / km) +47m 6:23 / km
shoes: Asics Gel Kayano 21 (Green)

Chester - shminty corridor special

Friday Feb 12, 2016 #

Running warm up/down 10:03 intensity: (2:18 @1) + (7:45 @2) 1.7 km (5:55 / km)
ahr:123 max:138 shoes: Asics Gel Kayano 21 (Green)

Running 33:11 intensity: (15 @0) + (10 @1) + (11:03 @2) + (21:43 @3) 8.18 km (4:03 / km)
ahr:152 max:171 shoes: Asics Gel Kayano 21 (Green)

4 x 1 mile @ threshold

Running warm up/down 10:00 [2] 1.8 km (5:34 / km)
ahr:128 max:148 shoes: Asics Gel Kayano 21 (Green)

Thursday Feb 11, 2016 #

Spin 46:07 intensity: (17:22 @1) + (28:35 @2) + (10 @3)
ahr:118 max:152

Not been spinning in ages!! Abso loved it :-) need to get back regularly

Wednesday Feb 10, 2016 #

Running warm up/down 8:50 intensity: (2:11 @1) + (6:39 @2) 1.12 km (7:54 / km)
ahr:126 max:146 shoes: Asics Gel Kayano 21 (Green)

Running 33:30 intensity: (10 @1) + (5:34 @2) + (16:40 @3) + (9:21 @4) + (1:45 @5) 8.67 km (3:52 / km)
ahr:166 max:185 shoes: Asics Gel Kayano 21 (Green)

5 x 1200m (400m) - aiming for 3km pace (~3:30min/k)
Felt good after a few days without any hard sessions & really enjoyed this

Running warm up/down 7:15 intensity: (9 @1) + (7:06 @2) 1.35 km (5:22 / km)
ahr:134 max:141 shoes: Asics Gel Kayano 21 (Green)

Tuesday Feb 9, 2016 #

Running 1:01:39 intensity: (1:24 @1) + (52:33 @2) + (7:42 @3) 12.65 km (4:52 / km) +111m 4:40 / km
ahr:139 max:162 shoes: Asics Gel Kayano 21 (Green)

Enjoyed this - seem to have gotten my act back together again after some days of not feeling on it

Circuits 50:00 [2]

First time to ever do all of the burpees, squat jumps & the plank - yeeeah!

Monday Feb 8, 2016 #

Running 1:09:57 intensity: (1:00:00 @2) + (9:57 @3) 14.52 km (4:49 / km) +107m 4:39 / km
shoes: Asics Gel Kayano 21 (Green)

Back to it! Supposed to be a progression run, but we hit storm imogen about 3 miles in... genuine struggle to keep going forwards at times.

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