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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 7 days ending Mar 12, 2017:

activity # timemileskm+m
  Orienteering10 7:27:59 46.59(9:37) 74.98(5:58) 1435
  Running2 41:39 4.73(8:49) 7.61(5:29) 16
  Total12 8:09:38 51.32(9:32) 82.59(5:56) 1451
  [1-5]12 8:09:35

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MoTuWeThFrSaSu

Sunday Mar 12, 2017 #

9 AM

Orienteering warm up/down 17:08 [2] 2.88 km (5:57 / km) +183m 4:31 / km

Orienteering 30:13 [4] 5.18 km (5:50 / km) +155m 5:04 / km

Middle race in some palace forest. Going really well until the course involved crawling through a tree to get onto some steps & it took me about 2 minutes hunting for them in a grim bit of forest to figure this out! V fun though, been such a good TC :-)

Orienteering warm up/down 18:04 [2] 3.16 km (5:43 / km) +2m 5:42 / km

Thank goodness this was downhill!

Saturday Mar 11, 2017 #

9 AM

Orienteering warm up/down 15:31 [2] 2.93 km (5:18 / km) +6m 5:15 / km

Orienteering 16:30 [4] 3.71 km (4:27 / km) +4m 4:25 / km

Paestum - one of the coolest sprints I've ever run, just not a clue what was going on, loved it! Sadly 6 and 9 look quite similar & I ran the wrong way round the butterfly (5-9 instead of 5-6). Doh! Race was void anyway.

Orienteering warm up/down 9:02 [2] 1.64 km (5:31 / km) +3m 5:28 / km

3 PM

Running 30:01 [2] 5.74 km (5:14 / km) +14m 5:10 / km

Beach run / tan sesh with some tunes. Pure joy! :-)

Friday Mar 10, 2017 #

Event: MOC - Mediterranean Open Championship XIII edition
 
5 PM

Orienteering warm up/down 16:52 [2] 2.82 km (5:59 / km) +25m 5:44 / km
shoes: Mizuno (June 15)

Orienteering 16:16 [4] 3.27 km (4:58 / km) +77m 4:27 / km
shoes: Mizuno (June 15)

Blood sugar all over the place & a thumping headache - probs shouldn't have done so much sightseeing / so little eating / bothered running, but yeah hindsight. I guess a good reminder that a race is the whole day not just the time spent running.
Also apologies to Kris that the 16mins I used his headlamp for were crucial in its lifespan!

Orienteering warm up/down 3:49 [1] 0.53 km (7:10 / km) +1m 7:06 / km
shoes: Mizuno (June 15)

Nah not happening :(

Thursday Mar 9, 2017 #

11 AM

Orienteering 49:05 intensity: (4:41 @1) + (16:54 @2) + (20:37 @3) + (3:54 @4) + (2:59 @5) 6.76 km (7:16 / km) +240m 6:10 / km
ahr:156 max:197 shoes: Asics Gel Kayano 21 (Green)

Monte Sant'Angelo - sprint heaven :)
5 PM

Running 11:38 [1] 1.87 km (6:13 / km) +2m 6:11 / km
shoes: Asics Gel Kayano 21 (Green)

Baywatching with meg ;-)

Wednesday Mar 8, 2017 #

9 AM

Orienteering 37:33 intensity: (3 @0) + (2:57 @1) + (4:01 @2) + (28:59 @3) + (1:33 @4) 6.03 km (6:14 / km) +94m 5:47 / km
ahr:160 max:178 shoes: Asics Gel Kayano 21 (Green)

Some easy pace training with artificial barriers
1 PM

Orienteering warm up/down 29:11 intensity: (5:35 @1) + (18:40 @2) + (4:56 @3) 4.73 km (6:10 / km) +45m 5:54 / km
ahr:145 max:165 shoes: Mizuno (June 15)

Orienteering 9:41 intensity: (15 @2) + (44 @3) + (2:07 @4) + (6:35 @5) 1.84 km (5:17 / km) +65m 4:29 / km
ahr:180 max:189 shoes: Mizuno (June 15)

Semi-final (ungaffled!!) chase sprint
Got a bit stressed and lost map contact when I saw the massive train of girls chasing me down! Luckily I had the confidence to stop and take a sensible decision for the first time ever which is a big step forward for me, especially whilst being filmed and under pressure. Actually really happy with how I dealt with that situation even if my navigation was sloppy.
1st in my semi so qualified for the final :-) yay!

Orienteering warm up/down 16:46 intensity: (1:28 @1) + (10:24 @2) + (4:54 @3) 2.61 km (6:25 / km) +30m 6:04 / km
ahr:150 max:164 shoes: Mizuno (June 15)

Very quick turnaround to the final, didn't really feel like I had managed to re warm up & legs were not the happiest at being asked to sprint again!

Orienteering 8:25 intensity: (18 @1) + (27 @2) + (1:41 @3) + (3:07 @4) + (2:52 @5) 1.71 km (4:55 / km) +55m 4:14 / km
ahr:175 max:184 shoes: Mizuno (June 15)

Final - starting 3rd of 8, 10 seconds down. Wasn't really sure what tactic to go with so just smashed it out of the start to get on the back of Sabine and Helena. Took some different routes but all kept coming back together. Really fun! To 6 they both just accelerated & I couldn't stick with it. In hindsight I should have just kept them in sight and settled for 3rd place but thought I might as well have a go at picking a different route back to the finish but it was definitely slower & Alva caught up bang at number 7 as we both approached from different sides of the building. She had the momentum of running through the control & I went flying and had a nice slide along the tarmac! :P Gutted!!

Tuesday Mar 7, 2017 #

9 AM

Orienteering 35:11 [2] 5.32 km (6:37 / km) +137m 5:52 / km
shoes: Asics Gel Kayano 21 (Green)

Back to Peschici for some full map contact easy pace training. Calves are preeetty sore from yesterday!

Monday Mar 6, 2017 #

8 AM

Orienteering warm up/down 25:06 intensity: (50 @1) + (4:11 @2) + (12:04 @3) + (5:17 @4) + (2:44 @5) 3.83 km (6:33 / km) +24m 6:21 / km
ahr:165 max:189 shoes: Mizuno (June 15)

Orienteering 8:06 intensity: (33 @2) + (45 @3) + (3:27 @4) + (3:21 @5) 1.81 km (4:29 / km) +38m 4:03 / km
ahr:176 max:185 shoes: Mizuno (June 15)

Qualification race - 3rd behind Helena & Sabine, happy with that!
Two wrong routes & one 5-10sec mistake, but all the rest was good & felt pretty fast and in control which was nice. Really good being shadowed by Emil for some feedback.

Orienteering warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Mizuno (June 15)

1 PM

Orienteering warm up/down 22:02 intensity: (3:52 @1) + (9:12 @2) + (7:05 @3) + (1:37 @4) + (16 @5) 3.57 km (6:10 / km) +38m 5:51 / km
ahr:151 max:184 shoes: Mizuno (June 15)

Orienteering 10:01 intensity: (38 @1) + (14 @2) + (13 @3) + (3:25 @4) + (5:31 @5) 2.26 km (4:26 / km) +20m 4:15 / km
ahr:175 max:190 shoes: Mizuno (June 15)

Knock out sprint semi final - first part was really good, then my brain switched from orienteering mode to racing mode, couldn't find a little staircase, had a brain meltdown, tried to run too fast, and made a big parallel error. All the flashbacks to WOC!
Frustrated with myself but also learnt a massive amount about my triggers for mistakes and I think that knowledge was actually badly needed. Plus there was a lot of good stuff in there too :)

Orienteering warm up/down 11:45 intensity: (41 @1) + (37 @2) + (10:27 @3) 1.64 km (7:09 / km) +52m 6:10 / km
ahr:155 max:160 shoes: Mizuno (June 15)

4 PM

Orienteering 14:29 [3] 2.37 km (6:07 / km) +54m 5:30 / km
shoes: Mizuno (June 15)

Sprint A minus final ;-) (plus some jogging about) - channelling the rage into something productive! Felt on top of things in the technical stuff which I am so happy with and (apart from one control) did the course properly. Nice to end the day on a good feeling.

Orienteering warm up/down 17:13 [2] 2.4 km (7:11 / km) +87m 6:05 / km
shoes: Mizuno (June 15)

Quite tired!
9 PM

Note

Never been able to race twice in one day before.
Managed to race three times today and feel good in every one.
Massive step forward :)

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