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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 7 days ending Jul 22, 2018:

activity # timemileskm+m
  Running6 3:26:28 25.65(8:03) 41.28(5:00) 299
  Orienteering6 2:11:25 17.59(7:28) 28.32(4:38) 155
  Gym1 30:00
  Total9 6:07:53 43.25 69.6 454

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Sunday Jul 22, 2018 #

11 AM

Running warm up/down 19:25 [2] 3.96 km (4:54 / km)
shoes: Mizuno (June 15)

Orienteering 13:09 [4] 3.35 km (3:55 / km) +1m 3:55 / km
shoes: Mizuno (June 15)

Sprint Scotland Race 3 - 3rd! :D
Finally orienteering well & forcing myself to plan ahead.
Much needed reminder that if i just read my map & concentrate then I don’t actually need to do anything fancy to be competitive
Ended up only 8 seconds from the prizes after 3 races! - great that it was such an exciting and close competition & good for my weight (and severe lack of willpower) that it went that way :)

Running warm up/down 12:55 [2] 2.5 km (5:10 / km)
shoes: Mizuno (June 15)

Saturday Jul 21, 2018 #

10 AM

Running warm up/down 21:11 [2] 4.02 km (5:16 / km) +41m 5:01 / km
shoes: Inov8 roclites (pink)

Orienteering 12:44 [4] 3.07 km (4:09 / km) +15m 4:03 / km
shoes: Inov8 roclites (pink)

Sprint Scotland Race 1 - 4th (behind Maja, Andrine & Marika)
Pretty happy with that! Plan was to run at a pace I can actually navigate at & do a good job instead of trying to run too hard. Still lost 10s through poor execution of the long leg to 3, & 5s when I hadn’t planned ahead to 13, but the rest went very well.
Very relieved that I could enjoy running fast again after last weekend’s dire experience!

Running warm up/down 12:22 [2] 2.28 km (5:26 / km)
shoes: Inov8 roclites (pink)

2 PM

Running warm up/down 17:29 [2] 3.33 km (5:15 / km) +25m 5:04 / km
shoes: Inov8 roclites (pink)

Orienteering 13:59 [4] 3.45 km (4:03 / km) +14m 3:58 / km
shoes: Inov8 roclites (pink)

Sprint Scotland Race 2 - 5th (behind Maja, Sigrid & 2sec behind Andrine & Marika!)
Another good result but I should have been punished more for my poor control flow / planning ahead. I think I switch off when it’s easier and don’t get my head in the map as well. Something to work hard on this next 2 weeks. Likely I lost time on number 3 when I changed my mind mid route, and then some seconds here and there throughout the rest when I wasn’t on top of where I needed to go next. Sounds like a lot of people had troubles though. Enjoyed the variety of both areas and courses today. Excited for another fun one tomorrow if my legs will go!

Running warm up/down 10:48 [2] 2.01 km (5:23 / km)
shoes: Inov8 roclites (pink)

Quite tired!

Friday Jul 20, 2018 #

3 PM

Orienteering 33:15 [2] 5.59 km (5:57 / km) +85m 5:32 / km
shoes: Black Mizuno 2018

Line course & map memory course

Thursday Jul 19, 2018 #

3 PM

Orienteering 44:07 intensity: (20:00 @2) + (14:07 @3) + (10:00 @4) 9.81 km (4:30 / km) +3m 4:29 / km
shoes: Black Mizuno 2018

Sprint Scotland training -
Visualisation course as a warm up, Starts exercise (10 x ~45s courses with 2 controls on each) as intervals with 1min between each to refocus, Long/Short legs course split into 3 x ~3min sprintervals with 30s rest between (practicing planning ahead & when to do it), warm down jog

Wednesday Jul 18, 2018 #

5 PM

Running 30:46 [2] 6.04 km (5:05 / km) +62m 4:50 / km
shoes: Black Mizuno 2018

Sleepy plod around Calendar Park, beaut

Tuesday Jul 17, 2018 #

7 PM

Running warm up/down 16:09 [2] 3.34 km (4:50 / km) +41m 4:33 / km
shoes: Mizuno (June 15)

Orienteering 14:11 [3] 3.05 km (4:39 / km) +38m 4:22 / km
shoes: Mizuno (June 15)

Sprint training

Running warm up/down 17:57 [2] 3.77 km (4:45 / km) +14m 4:40 / km
shoes: Mizuno (June 15)

Monday Jul 16, 2018 #

1 PM

Gym 30:00 [1]

Much less pain today, hoorah
7 PM

Running 47:26 [3] 10.04 km (4:43 / km) +115m 4:28 / km

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