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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 7 days ending Apr 26, 2018:

activity # timemileskm+m
  Orienteering6 3:37:11 27.87(7:48) 44.85(4:51) 456
  Running5 2:39:14 18.68(8:32) 30.06(5:18) 263
  Yoga1 1:15:00
  Gym1 40:00
  Total10 8:11:25 46.55 74.91 719
  [1-5]10 7:56:25

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FrSaSuMoTuWeTh

Thursday Apr 26, 2018 #

6 PM

Orienteering 58:28 intensity: (43:28 @2) + (10:00 @3) + (5:00 @4) 11.3 km (5:10 / km) +219m 4:43 / km
shoes: Black Mizuno

As EOC relevant a sprint as I could get in Leeds - thanks Tessa! :)
Unfortunately the Miles Hill map was incredibly out of date (to the point where an entire block of flats no longer exists, and a bunch of paved areas had been grassed over) so I must've spent at least 1/3 of the course fannying around thinking I was lost which was not ideal. Ran up lots of hills though!
C • Oh shame! 3

Wednesday Apr 25, 2018 #

6 PM

Orienteering 1:02:41 intensity: (42:41 @2) + (20:00 @3) 12.0 km (5:13 / km) +192m 4:50 / km
shoes: Black Mizuno

Steady orienteering trying to preserve my ankles in the rocky woods. Good fun, especially the river crossing :-) & I saw a high speed car chase on the way home which was most exciting.

Tuesday Apr 24, 2018 #

7 PM

Running 51:26 [2] 10.09 km (5:06 / km) +160m 4:43 / km
shoes: Black Mizuno

Another easier run - my legs felt too tired for the track and I also want to recover fully so that I can do a couple of decent sessions later this week

Monday Apr 23, 2018 #

12 PM

Gym 40:00 [1]

Upper body and core only. I actually just wanted to lie down on the floor.
6 PM

Running 31:57 [2] 6.39 km (5:00 / km) +32m 4:53 / km
shoes: Black Mizuno

My legs are tired
8 PM

Yoga (hot yoga ) 1:15:00 intensity: (15:00 @0) + (1:00:00 @1)

This was lovely

Sunday Apr 22, 2018 #

9 AM

Orienteering 49:39 intensity: (10:00 @2) + (29:39 @3) + (10:00 @4) 10.71 km (4:38 / km) +5m 4:38 / km
shoes: Black Mizuno

Birthday sprintervals in Selby
Lots of fab head to head racing, extra barriers, and route choice

Saturday Apr 21, 2018 #

9 AM

Running warm up/down 19:30 [2] 3.62 km (5:23 / km) +37m 5:07 / km
shoes: X Talon 190 (June 15)

Orienteering race 13:54 [5] 3.14 km (4:26 / km) +13m 4:20 / km
shoes: X Talon 190 (June 15)

York Uni - pre running the junior selection race - a couple of minor time losses, but felt like I was shifting well and taking good routes

Running warm up/down 10:35 [2] 1.86 km (5:42 / km) +4m 5:38 / km
shoes: X Talon 190 (June 15)

12 PM

Running warm up/down 15:02 [2] 2.49 km (6:03 / km) +25m 5:46 / km
shoes: X Talon 190 (June 15)

Orienteering race 10:35 [5] 2.51 km (4:13 / km) +5m 4:11 / km
shoes: X Talon 190 (June 15)

QF - mass start with runners choice
I’ve never done a runners choice before so that was good fun. I picked the 2nd best option but executed it well so actually came out of it into the common part in the lead.

Running warm up/down 9:35 [2] 1.87 km (5:07 / km)
shoes: X Talon 190 (June 15)

4 PM

Running warm up/down 12:30 [2] 2.12 km (5:53 / km) +6m 5:49 / km
shoes: X Talon 190 (June 15)

Orienteering 10:44 [5] 2.49 km (4:19 / km) +10m 4:14 / km
shoes: X Talon 190 (June 15)

SF - mass start runners choice
Again I didn’t pick the best option but the others got stuck with some unmapped fences so I got lucky there. Too many tourists to contend with!
Legs also dying from half way - this knock out sprint programme is really blooming hard!

Orienteering race 11:10 [5] 2.71 km (4:07 / km) +12m 4:02 / km
shoes: X Talon 190 (June 15)

Straight to the final, crying! It was ungaffled which made for some interesting tactics (e.g. when to make your move), but lots of fun. Tried really hard to do my own thing and be decisive in my routes which seemed to work. I had mentally given up when Charlotte came past in the middle bit of the course but we chose different route choices near the end & I decided that was the moment to go all in and I managed to get enough of a gap. I definitely prefered being at the front of the pack though; super stressful and tempting to follow when you’re chasing or sitting in.
An incredibly tiring day physically, mentally, emotionally... but fab to try out the new sprint format. Learnt a lot. Big up GG.

Running warm up/down 8:39 [2] 1.62 km (5:21 / km)
shoes: X Talon 190 (June 15)

Crawl

Friday Apr 20, 2018 #

11 AM

Note

Sports massage - tight back, hips, glutes, itb, hamstrings... essentially everything!

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