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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 7 days ending May 5, 2019:

activity # timemileskm+m
  Running4 3:21:03 24.34 39.17 297
  Orienteering3 2:41:53 15.35(10:33) 24.7(6:33) 452
  Gym2 1:10:00
  Yoga1 1:00:00
  Total9 8:12:56 39.69 63.87 749
  [1-5]8 7:02:22

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MoTuWeThFrSaSu

Sunday May 5, 2019 #

12 PM

Orienteering 1:30:49 intensity: (23 @1) + (12:58 @2) + (1:14:39 @3) + (2:49 @4) 13.98 km (6:30 / km) +387m 5:42 / km
ahr:162 max:177

British Long - Arncliffe
Started last (whyyy?!) so just out by myself pottering about & having a nice time. Physically struggling with the hills & wobbling about in the rocks but I enjoyed myself. Other than bad direction at the start of the long leg & a stupid 2-3 min error right at the end I did actually orienteer well & felt quite happy with my run.

Saturday May 4, 2019 #

12 PM

Running warm up/down 18:25 intensity: (1:01 @1) + (17:24 @2) 3.69 km (5:00 / km) +20m 4:52 / km
ahr:143 max:154 shoes: Gel Kayano 24

Orienteering 14:58 intensity: (11:37 @2) + (3:21 @3) 3.28 km (4:34 / km) +30m 4:22 / km
ahr:151 max:160 shoes: Adizero adios (blue)

Mixed Sprint Relay - Bradford Uni
Absolutely loving life, first leg MSR is just the most fun :) But also a good reminder of the *many* things I need to work on over the next year - getting boxed in at the start and not getting on top of the control flow until I was on the way to 4 wasn’t ideal & meant a lot of energy trying to fight back to the front (nice to have some acceleration back to be able to do this though!). Checked my descriptions & still got number 6 wrong (but very unconvinced by it). Then went through a really good patch (notably when there were fewer people around) where I was reading ahead and totally in control. Big mistake to 11 though :-( I didn’t see the gap between the buildings (probs oxygen debt) & went for the “crossable wall” that I couldn’t physically cross because it was so high. Easily binned 20sec faffing about and went from 1st to 3rd. Then it was a bit of a physical struggle back up the hill hanging onto Mary for the final loop. Very happy that I could run hard for about 2/3 of this before dying though - big improvements on the JK feels when it just felt unpleasant the whole way :-)
Also got those really good sprint vibes for the first time in ages!
Not sure why my HR was so low....?

Running warm up/down 12:45 intensity: (20 @1) + (12:25 @2) 2.41 km (5:17 / km) +35m 4:55 / km
ahr:142 max:150 shoes: Gel Kayano 24

Friday May 3, 2019 #

6 PM

Yoga (hot yoga) 1:00:00 [0]
(rest day)

Thursday May 2, 2019 #

12 PM

Gym 30:00 [1]

5 PM

Running 42:54 intensity: (40:28 @1) + (2:26 @2) 8.05 km (5:20 / km)
ahr:125 max:132 shoes: Black Cloudflyers

Easy on the treadmill pre event safety workshop since I didn’t have time to go home after work

Wednesday May 1, 2019 #

6 PM

Orienteering 56:06 intensity: (22 @0) + (5:05 @1) + (44:44 @2) + (5:27 @3) + (28 @4) 7.43 km (7:33 / km) +34m 7:23 / km
ahr:143 max:180

Orienteering at Plumpton Rocks - what a fabulous area!
3 x 1.5km courses around the rock maze / miniature Czech Republic :) Went through tunnels, caves, tiny passages, along ledges & had a great time. Descriptions were vital. Absolutely the most fun I’ve had orienteering in ages.

Tuesday Apr 30, 2019 #

6 PM

Running warm up/down 17:44 intensity: (12 @0) + (2:07 @1) + (14:12 @2) + (1:13 @3) 3.64 km (4:52 / km) +63m 4:29 / km
ahr:139 max:166 shoes: Gel Kayano 24

Running 32:04 intensity: (3:34 @1) + (14:20 @2) + (13:12 @3) + (58 @4) 7.86 km (4:05 / km)
ahr:148 max:178 shoes: Gel Kayano 24

Track. Sooo happy with this - I kept up!! :D
Miles off where I was this time last year but the first time I’ve been able to run fast in such a long time :) :)
5 x 600 (200), 300 (400)

Running warm up/down 16:32 intensity: (22 @1) + (11:00 @2) + (5:08 @3) + (2 @4) 3.14 km (5:16 / km) +24m 5:05 / km
ahr:151 max:176 shoes: Gel Kayano 24

Running (Drills) 10:00 [0]

Monday Apr 29, 2019 #

12 PM

Gym 40:00 [1]

Stability work - clams, single leg squats, bulgarian split squats, bridges etc. Plus a load of unlogged stretching (I'm getting much better at remembering to do this after running as well!)
6 PM

Running 50:39 intensity: (23:12 @1) + (26:59 @2) + (28 @3) 10.38 km (4:53 / km) +156m 4:32 / km
ahr:136 max:155 shoes: Black Mizuno 2018

Easy run. Got myself a HR monitor :)

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