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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leon

In the 7 days ending Oct 8, 2016:

activity # timemileskm+m
  Running9 6:55:44 55.8(7:27) 89.8(4:38) 505
  Urban Orienteering1 47:12 6.2(7:37) 9.98(4:44) 40
  Total10 7:42:56 62.0(7:28) 99.78(4:38) 545

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Saturday Oct 8, 2016 #

2 PM

Running warm up/down 12:00 [2] 1.5 mi (8:00 / mi)

Running race 19:34 [5] 3.6 mi (5:26 / mi) +55m 5:11 / mi

National 6 Stage, Leg 4, 19.34

I would have taken this beforehand, having noticed I did 20.04 2 years ago.
But a bit more thought suggests that was an absolute mare in reality, and this time is at the poorer end of what I should have run, the upper end being 19.15ish. But have stepped up the training last few weeks so probably a little jaded.
As Tom would say, was in a pit from early doors, and looked at my watch and it said 7 mins, knew this wasn't going to be pretty. Worst bit was the out and back, was struggling to keep moving at any pace. Managed to pull myself back up to the ice cream van and catching the two ahead going down the hill kept me going and then it was just whatever was left to the finish.
3 PM

Running warm up/down 24:00 [3] 2.9 mi (8:17 / mi) +70m 7:42 / mi

Friday Oct 7, 2016 #

Note
(rest day)

Thursday Oct 6, 2016 #

6 PM

Running 35:00 [3] 4.5 mi (7:47 / mi) +80m 7:22 / mi

Nice run home from ApBr
Felt quite good so had to hold myself back until it was time for strides thru Highroyds

Wednesday Oct 5, 2016 #

12 PM

Running 31:30 [3] 4.0 mi (7:53 / mi) +10m 7:49 / mi

Cycle loop NW quad
Dull boring jog, but legs felt better than I thought they would
6 PM

Urban Orienteering 47:12 [3] 6.2 mi (7:37 / mi) +40m 7:28 / mi

Starbeck to Harrogate and then the lamp O, which I took easy and got them all which was very achievable, though don't think I took the best route. Enjoyable

Tuesday Oct 4, 2016 #

12 PM

Running 30:00 [3] 4.0 mi (7:30 / mi) +20m 7:23 / mi

Fishing Lake Loop
6 PM

Running 1:08:15 [3] 9.5 mi (7:11 / mi) +60m 7:03 / mi

Track - 10x 70s on, 50s off.
Big group.
Felt like hard work, prob harder than it should.
About 72-73 400m pace for the most part, almost got a full lap in last rep

Monday Oct 3, 2016 #

12 PM

Running 28:50 [3] 4.0 mi (7:13 / mi)

Floating along
6 PM

Running 1:01:30 [3] 8.7 mi (7:04 / mi) +60m 6:55 / mi

Another run feeling very comfortable with Nick who wanted to go further, seeing as we left everyone else behind whilst not going very quickly I was obliged to say with him. Light at the start, dark at the finish. GC loop, plus road loop at the end.

Sunday Oct 2, 2016 #

10 AM

Running long 1:45:05 [3] 13.1 mi (8:01 / mi) +150m 7:45 / mi

Headingley - Roundhay and back with Harriet
Easy pace but had to be
Stiffened up v quickly once finished
Great running weather

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