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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 7 days ending May 7, 2023:

activity # timemileskm+m
  Running7 3:18:44 24.18(8:13) 38.92(5:06) 253
  Orienteering4 1:47:50 12.15(8:53) 19.55(5:31) 167
  S&C1 30:00
  Total8 5:36:34 36.33 58.47 419
  [1-5]8 5:36:19

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MoTuWeThFrSaSu

Sunday May 7, 2023 #

10 AM

Running warm up/down 13:09 intensity: (2:18 @1) + (10:51 @2) 2.32 km (5:40 / km) +83m 4:49 / km
ahr:135 max:151 shoes: X-Talon 212

Orienteering 44:22 intensity: (19 @1) + (3:47 @2) + (19:44 @3) + (18:10 @4) + (2:22 @5) 5.26 km (8:26 / km) +123m 7:33 / km
ahr:167 max:191 shoes: X-Talon 212

British Middles - Drumkeeragh Forest
No pressure, was focussed on the orienteering, enjoyed myself, and got on the podium, go figure. These are the feelings that I want! :) v annoyed at number 7 though (lost 4 mins and my gps shows I was basically next to it inside the control circle twice grrr). Also lost 1min right at the end (number 20) following the wrong ditch too far left (tired), plus small direction wobble on 3 (too low, 30s). So a good race, but could’ve been really good. Still happy. More of this please.

Running warm up/down 16:24 intensity: (3:18 @1) + (11:41 @2) + (1:25 @3) 3.06 km (5:21 / km) +70m 4:48 / km
ahr:137 max:164 shoes: X-Talon 212

Saturday May 6, 2023 #

11 AM

Running warm up/down 10:06 intensity: (1:59 @1) + (8:07 @2) 1.94 km (5:12 / km)
ahr:129 max:147 shoes: Adidas Terrex

Orienteering 14:42 intensity: (34 @1) + (1:16 @2) + (6:02 @3) + (6:50 @4) 3.01 km (4:53 / km) +26m 4:41 / km
ahr:164 max:178 shoes: Adidas Terrex

Armagh - Sprint Quali

Running warm up/down 5:46 intensity: (15 @1) + (5:22 @2) + (9 @3) 1.09 km (5:17 / km)
ahr:135 max:156 shoes: Adidas Terrex

4 PM

Running warm up/down 14:11 intensity: (1:00 @1) + (13:03 @2) + (8 @3) 2.79 km (5:05 / km)
ahr:139 max:157 shoes: Adidas Terrex

Orienteering 15:36 intensity: (19 @1) + (9:25 @2) + (5:52 @3) 3.53 km (4:25 / km)
ahr:152 max:171 shoes: Adidas Terrex

Final. Head and heart just not in it at the moment. Was either great or a disaster (lost 30s to number 7 for example, running literally straight past it). Was a good course, I just wasn’t having fun today & it showed in my orienteering. Know how to fix it, just hard to do.

Running warm up/down 8:19 intensity: (56 @1) + (6:12 @2) + (1:11 @3) 1.42 km (5:51 / km) +1m 5:50 / km
ahr:141 max:161 shoes: Adidas Terrex

Friday May 5, 2023 #

6 PM

Running 26:04 [2] 5.16 km (5:03 / km) +16m 4:58 / km
shoes: Asics Gel Kayano 28

Joggle to the beach

Thursday May 4, 2023 #

5 PM

Running warm up/down 10:33 intensity: (11 @1) + (6:32 @2) + (3:50 @3) 2.21 km (4:46 / km)
ahr:150 max:167 shoes: Asics Gel Kayano 28

Orienteering 33:10 intensity: (30 @1) + (2:05 @2) + (26:50 @3) + (3:45 @4) 7.75 km (4:17 / km) +18m 4:14 / km
ahr:163 max:174 shoes: Asics Gel Kayano 28

Carrickfergus Urban - one mapped gap fenced off otherwise pretty straightforward, nice to be by the sea

Running warm up/down 5:14 intensity: (21 @1) + (4:53 @2) 0.98 km (5:20 / km) +2m 5:17 / km
ahr:138 max:150 shoes: Asics Gel Kayano 28

Wednesday May 3, 2023 #

8 AM

Running 48:15 intensity: (15 @0) + (10:10 @1) + (34:20 @2) + (3:16 @3) + (14 @4) 9.88 km (4:53 / km) +12m 4:51 / km
ahr:136 max:172 shoes: Asics Gel Kayano 28

Belfast - an exploration down the river before a full day of sightseeing

Tuesday May 2, 2023 #

Note
(rest day)

Work and travel day

Monday May 1, 2023 #

9 AM

S&C 30:00 [1]

10 AM

Running 40:43 intensity: (5:19 @1) + (34:17 @2) + (1:07 @3) 8.07 km (5:03 / km) +68m 4:51 / km
ahr:132 max:161 shoes: Asics Novablast 2

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