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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 7 days ending Jun 11, 2017:

activity # timemileskm+m
  Running4 4:20:07 31.01(8:23) 49.91(5:13) 570
  Orienteering1 1:01:11 7.62(8:02) 12.26(4:59) 202
  Total5 5:21:18 38.63(8:19) 62.17(5:10) 772

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MoTuWeThFrSaSu

Sunday Jun 11, 2017 #

6 PM

Running 1:12:49 intensity: (20:00 @1) + (20:00 @2) + (20:00 @3) + (10:00 @4) + (2:49 @5) 13.65 km (5:20 / km) +192m 4:59 / km
shoes: Asics Gel Kayano 20 (White)

w/u, 1 lap tempo (7:17), 4 x short sharp hills running off the top with turnarounds, 4 x 55 sec (30 sec) undulating trail loop, 4 x 45 sec hill reps (jog down), 1 lap tempo (7:20), w/d
All the good pain...

Saturday Jun 10, 2017 #

7 PM

Running 43:21 [2] 8.64 km (5:01 / km) +58m 4:51 / km
shoes: Asics Gel Kayano 20 (White)

Friday Jun 9, 2017 #

Note

https://mydonate.bt.com/fundraisers/fuelgbwoc
The orienteering community are amazing - I love this sport

Thursday Jun 8, 2017 #

6 PM

Running 1:02:23 [2] 11.72 km (5:19 / km) +148m 5:00 / km

Last minute marathon training with Joe, how anyone forgets they are running a marathon I don't know! Don't think I was particularly much help but it was a nice route :)

Wednesday Jun 7, 2017 #

6 PM

Orienteering warm up/down 12:17 [2] 2.44 km (5:02 / km) +31m 4:44 / km
shoes: Asics Gel Kayano 21 (Green)

Orienteering 24:03 [3] 4.82 km (4:59 / km) +90m 4:34 / km
shoes: Asics Gel Kayano 21 (Green)

"Sprint" at Hall Park - quite a long way but good fun! All was good except for not realising it was going to go in a wood & getting mega stuck in the brambles in shorts :'(

Orienteering warm up/down 24:51 [2] 4.99 km (4:59 / km) +81m 4:36 / km
shoes: Asics Gel Kayano 21 (Green)

Tuesday Jun 6, 2017 #

6 PM

Running warm up/down 36:36 [2] 6.92 km (5:17 / km) +142m 4:48 / km

Running 29:35 [3] 6.05 km (4:53 / km) +4m 4:52 / km
shoes: Asics Gel Kayano 21 (Green)

Feel loads better for a rest day :)
2 x 1km, 2 x 500m, 5 x 300m
Have never been to the track when it's been this windy before! Actual struggle just to keep moving at times & was being blown out of the lane it was that bad. Still tried to keep working hard & kept just behind Susan on the long reps and just ahead on the short ones so can't be too bad!

Running warm up/down 15:23 [2] 2.92 km (5:16 / km) +26m 5:02 / km

Monday Jun 5, 2017 #

Note
(rest day)

Feeling tired & worked all weekend so a mental break as much as a physical one

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