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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 7 days ending Mar 6, 2016:

activity # timemileskm+m
  Orienteering7 4:45:34 30.01(9:31) 48.29(5:55) 589
  Running2 1:43:20 12.45(8:18) 20.04(5:09) 161
  Circuits1 50:00
  Swimming1 45:00
  Yoga1 30:00
  Total10 8:33:54 42.46 68.33 750
  [1-5]10 8:01:14

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MoTuWeThFrSaSu

Sunday Mar 6, 2016 #

9 AM

Orienteering 47:00 intensity: (2:32 @0) + (16:38 @1) + (27:50 @2) 4.71 km (9:58 / km) +161m 8:31 / km
ahr:123 max:149 shoes: x talon 212

Forest
11 AM

Orienteering 42:28 intensity: (8 @0) + (7:22 @1) + (17:48 @2) + (17:10 @3) 7.7 km (5:31 / km) +17m 5:27 / km
ahr:138 max:162 shoes: Asics Gel Kayano 20 (Pink)

Sprintervals in Gloucester

Saturday Mar 5, 2016 #

11 AM

Orienteering 55:46 intensity: (4:16 @1) + (17:55 @2) + (33:13 @3) + (22 @4) 10.59 km (5:16 / km) +201m 4:48 / km
ahr:149 max:175 shoes: Asics Gel Kayano 20 (Pink)

Ross on Wye - w/u courses on hand drawn 'simplified' maps, shadowed by Kim which made me focus, looking for remarkable features, good - then a course on a proper map with extra fences & shadowed again which went well apart from not always knowing the description - jogged up to a different area but quite tired by that point so didn't get a lot out of the course up there & just came back
4 PM

Orienteering 31:18 intensity: (1:23 @1) + (14:55 @2) + (6:25 @3) + (8:35 @4) 6.38 km (4:54 / km) +53m 4:42 / km
ahr:153 max:182 shoes: Asics Gel Kayano 20 (Pink)

MSR + various running - felt great for about 5 mins & then died, great fun though

Friday Mar 4, 2016 #

8 AM

Orienteering warm up/down 22:20 intensity: (8:46 @1) + (13:34 @2) 2.96 km (7:33 / km) +21m 7:17 / km
ahr:121 max:141 shoes: x talon 212

w/u jog & drills

Orienteering 9:53 intensity: (15 @1) + (27 @2) + (8:02 @3) + (1:09 @4) 2.23 km (4:26 / km) +11m 4:19 / km
ahr:165 max:177 shoes: x talon 212

Mass start sprint - quite fun racing a gaffled course against the boys too

Orienteering warm up/down 5:52 intensity: (20 @1) + (4:51 @2) + (41 @3) 1.16 km (5:03 / km) +1m 5:02 / km
ahr:141 max:152 shoes: x talon 212

11 AM

Orienteering 37:46 intensity: (2:06 @1) + (17:23 @2) + (15:00 @3) + (3:17 @4) 6.78 km (5:34 / km) +83m 5:15 / km
ahr:150 max:181 shoes: Asics Gel Kayano 20 (Pink)

Bristol Uni - w/u, course 1, shadowed chris round course 1, was shadowed by chris round course 2 - useful to see how someone else orienteers & have some pressure to do mine properly & get feedback

Orienteering warm up/down 2:52 intensity: (3 @1) + (2:28 @2) + (21 @3) 0.48 km (5:58 / km) +18m 5:02 / km
ahr:144 max:150 shoes: Asics Gel Kayano 20 (Pink)

1 PM

Orienteering 30:19 intensity: (2:15 @1) + (11:52 @2) + (10:30 @3) + (5:42 @4) 5.29 km (5:44 / km) +23m 5:37 / km
ahr:152 max:180 shoes: Asics Gel Kayano 20 (Pink)

Got stuck in a holly bush & got in a grump :P

Thursday Mar 3, 2016 #

Note
(rest day)

Probably going to be another big volume weekend & I got ill after the last one, so precautions

Wednesday Mar 2, 2016 #

Running 40:50 [2] 7.89 km (5:11 / km) +95m 4:53 / km
shoes: x talon 212

Away on a training course so couldn't make track. Nice foresty run instead.

Yoga 30:00 [0]

Really been neglecting this - need to get back to a class soon

Tuesday Mar 1, 2016 #

Running 1:02:30 intensity: (1:44 @1) + (57:28 @2) + (3:18 @3) 12.15 km (5:09 / km) +66m 5:00 / km
ahr:136 max:157 shoes: Asics Gel Kayano 21 (Green)

Bit of a struggle to start with but feeling okay by the end

Circuits 50:00 [1]

Enjoyed this once I got going

Monday Feb 29, 2016 #

Swimming 45:00 [1]

Some hamstring pain still so another day of cross training & stretching / rolling - feeling better afterwards

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