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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 7 days ending Aug 25, 2019:

activity # timemileskm+m
  Running6 3:28:37 27.24(7:40) 43.83(4:46) 290
  Orienteering5 2:58:24 20.8(8:35) 33.47(5:20) 344
  Gym1 40:00
  Total9 7:07:01 48.04 77.31 634
  [1-5]9 7:05:07

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MoTuWeThFrSaSu

Sunday Aug 25, 2019 #

11 AM

Orienteering 1:29:25 intensity: (20 @0) + (18:16 @1) + (52:40 @2) + (13:13 @3) + (4:52 @4) + (4 @5) 16.98 km (5:16 / km) +115m 5:06 / km
ahr:138 shoes: Saucony iso

2 x sprint courses in Scarbados with Kirstin & Ian - super beaut weather. Thank you to Steve for planning these for us.
Need the speed of the first one & the accuracy of the second!
Longer warm down in Peasholm Park since it was so nice and fish & chips on the cliffs :)

Saturday Aug 24, 2019 #

6 PM

Running 1:03:47 intensity: (13:32 @1) + (32:46 @2) + (12:24 @3) + (5:05 @4) 13.22 km (4:49 / km) +137m 4:35 / km
ahr:140 max:179 shoes: Saucony iso

Nice in the evening sun

Friday Aug 23, 2019 #

Note
(rest day)

Thursday Aug 22, 2019 #

12 PM

Running 38:19 intensity: (3:36 @1) + (29:51 @2) + (3:41 @3) + (1:08 @4) + (3 @5) 8.28 km (4:38 / km) +34m 4:32 / km
ahr:138 shoes: Saucony iso

Escaping from work
7 PM

Running 33:37 intensity: (5:43 @1) + (20:36 @2) + (5:30 @3) + (1:26 @4) + (22 @5) 7.89 km (4:16 / km) +1m 4:15 / km
ahr:138 max:187 shoes: Adizero adios (blue)

Leeds Dock Relay with Suzzi, Lee & Claire. Had to do as many laps as possible within the hour. We managed 3 each & 2nd place :D
Went all out on the first one in the mass start & died a sad death on the third one haha

Wednesday Aug 21, 2019 #

6 PM

Running warm up/down 14:38 intensity: (6:19 @1) + (8:19 @2) 2.94 km (4:58 / km) +31m 4:44 / km
ahr:126 max:138 shoes: Saucony iso

Orienteering 28:09 intensity: (22 @0) + (11 @1) + (5:41 @2) + (17:14 @3) + (4:41 @4) 5.6 km (5:02 / km) +103m 4:36 / km
ahr:161 max:180 shoes: Saucony iso

Love Knaresborough & a really fun course tonight - like an extra long sprint with lots of good description reading required :)
body feeling run down & knackered though (trying to keep the work ship afloat whilst everyone’s on holiday). no zip & my tonsils are up, boooo

Running warm up/down 14:17 intensity: (1:12 @1) + (13:05 @2) 2.84 km (5:01 / km) +29m 4:47 / km
ahr:132 max:151 shoes: Saucony iso

Tuesday Aug 20, 2019 #

5 PM

Orienteering 18:20 [1] 2.0 km (9:10 / km)
shoes: Saucony iso

Indoor orienteering - great fun but I really was absolutely terrible at it haha! I did not get how the stairs joined up & kept doing laps of the floors only to arrive back at basically the same point I’d set off from lol.
7 PM

Running warm up/down 10:57 intensity: (4 @0) + (2:03 @1) + (8:49 @2) + (1 @3) 2.17 km (5:02 / km) +44m 4:35 / km
ahr:131 max:146 shoes: Saucony iso

In a rush to start before the courses closed after helping & way too hungry for a warm down after

Orienteering 15:41 [3] 3.48 km (4:30 / km) +77m 4:03 / km
shoes: Saucony iso

Quick blast round Lister Park. A bit hard to read the detail on the photocopied map but awesome that we had 200 people taking part on a Tuesday evening!

Monday Aug 19, 2019 #

12 PM

Gym 40:00 [1]

6 PM

Running warm up/down 20:52 intensity: (21 @0) + (7:29 @1) + (13:02 @2) 4.19 km (4:59 / km) +4m 4:57 / km
ahr:127 max:142 shoes: Black Cloudflyers

Orienteering 26:49 intensity: (29 @0) + (8:08 @1) + (1:33 @2) + (11:28 @3) + (5:11 @4) 5.41 km (4:57 / km) +49m 4:44 / km
ahr:149 max:177 shoes: Black Cloudflyers

Race the Castles at Thornes Park - neither urban nor a sprint, shorts & trainers were a bad shout! Just cruising round tonight getting some control flow going as I have a lot of racing this week / my legs felt pants. Would make a cracking night o area.

Running warm up/down 12:10 intensity: (18 @0) + (3:26 @1) + (8:26 @2) 2.3 km (5:18 / km) +10m 5:11 / km
ahr:127 max:148 shoes: Black Cloudflyers

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