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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 7 days ending Apr 22, 2018:

activity # timemileskm+m
  Running5 3:00:44 21.38(8:27) 34.4(5:15) 344
  Orienteering5 2:39:34 20.06(7:57) 32.29(4:56) 289
  Gym2 1:20:00
  Yoga1 1:15:00
  Total10 8:15:18 41.44 66.69 633

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MoTuWeThFrSaSu

Sunday Apr 22, 2018 #

9 AM

Orienteering 49:39 intensity: (10:00 @2) + (29:39 @3) + (10:00 @4) 10.71 km (4:38 / km) +5m 4:38 / km
shoes: Black Mizuno 2018

Birthday sprintervals in Selby
Lots of fab head to head racing, extra barriers, and route choice

Saturday Apr 21, 2018 #

9 AM

Running warm up/down 19:30 [2] 3.62 km (5:23 / km) +37m 5:07 / km
shoes: X Talon 190 (June 15)

Orienteering race 13:54 [5] 3.14 km (4:26 / km) +13m 4:20 / km
shoes: X Talon 190 (June 15)

York Uni - pre running the junior selection race - a couple of minor time losses, but felt like I was shifting well and taking good routes

Running warm up/down 10:35 [2] 1.86 km (5:42 / km) +4m 5:38 / km
shoes: X Talon 190 (June 15)

12 PM

Running warm up/down 15:02 [2] 2.49 km (6:03 / km) +25m 5:46 / km
shoes: X Talon 190 (June 15)

Orienteering race 10:35 [5] 2.51 km (4:13 / km) +5m 4:11 / km
shoes: X Talon 190 (June 15)

QF - mass start with runners choice
I’ve never done a runners choice before so that was good fun. I picked the 2nd best option but executed it well so actually came out of it into the common part in the lead.

Running warm up/down 9:35 [2] 1.87 km (5:07 / km)
shoes: X Talon 190 (June 15)

4 PM

Running warm up/down 12:30 [2] 2.12 km (5:53 / km) +6m 5:49 / km
shoes: X Talon 190 (June 15)

Orienteering 10:44 [5] 2.49 km (4:19 / km) +10m 4:14 / km
shoes: X Talon 190 (June 15)

SF - mass start runners choice
Again I didn’t pick the best option but the others got stuck with some unmapped fences so I got lucky there. Too many tourists to contend with!
Legs also dying from half way - this knock out sprint programme is really blooming hard!

Orienteering race 11:10 [5] 2.71 km (4:07 / km) +12m 4:02 / km
shoes: X Talon 190 (June 15)

Straight to the final, crying! It was ungaffled which made for some interesting tactics (e.g. when to make your move), but lots of fun. Tried really hard to do my own thing and be decisive in my routes which seemed to work. I had mentally given up when Charlotte came past in the middle bit of the course but we chose different route choices near the end & I decided that was the moment to go all in and I managed to get enough of a gap. I definitely prefered being at the front of the pack though; super stressful and tempting to follow when you’re chasing or sitting in.
An incredibly tiring day physically, mentally, emotionally... but fab to try out the new sprint format. Learnt a lot. Big up GG.

Running warm up/down 8:39 [2] 1.62 km (5:21 / km)
shoes: X Talon 190 (June 15)

Crawl

Friday Apr 20, 2018 #

11 AM

Note

Sports massage - tight back, hips, glutes, itb, hamstrings... essentially everything!

Thursday Apr 19, 2018 #

1 PM

Gym 40:00 [1]

6 PM

Running 59:50 [2] 11.82 km (5:04 / km) +158m 4:45 / km
shoes: Gel Kayano 22

Perfect evening run in my fave place <3

Wednesday Apr 18, 2018 #

6 PM

Orienteering 1:03:32 [3] 10.74 km (5:55 / km) +244m 5:19 / km
shoes: x talon 212

20min forest ‘sprint’ course at Danefield, followed by 8 x 30sec hill reps. Absolutely beautiful evening & my hamstring felt much better :)

Tuesday Apr 17, 2018 #

1 PM

Gym 40:00 [1]

6 PM

Note

Hamstring has been niggling since Saturday & a track session seemed risky. Went to get it sorted instead. Postponing speed work until tomorrow.

Monday Apr 16, 2018 #

6 PM

Running 45:03 [2] 9.01 km (5:00 / km) +115m 4:42 / km
shoes: Inov8 roclites (pink)

Recovery trot around the woods, legs said no
8 PM

Yoga (Hot yoga) 1:15:00 intensity: (1:00:00 @1) + (15:00 @2)

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