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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 7 days ending Jul 21:

activity # timemileskm+m
  Running6 3:50:34 29.28(7:52) 47.12(4:54) 386
  Orienteering3 1:39:18 12.18(8:09) 19.6(5:04) 378
  Yoga1 40:00
  Gym1 40:00
  Total8 6:49:52 41.46 66.72 764
  [1-5]7 6:09:03

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MoTuWeThFrSaSu

Sunday Jul 21 #

10 AM

Running warm up/down 15:38 intensity: (2:17 @1) + (13:21 @2) 3.14 km (4:58 / km) +19m 4:49 / km
ahr:127 max:135 shoes: Saucony iso

Would like to run more on this canal, was pretty

Orienteering 44:42 intensity: (26 @0) + (12 @1) + (16:08 @2) + (25:56 @3) + (1:45 @4) + (15 @5) 7.65 km (5:51 / km) +276m 4:57 / km
ahr:156 max:185 shoes: Inov8 roclites (pink)

Hebden Bridge Urban
A bit too much non urban and uphill for my liking! The veteran courses looked much more fun. Still it was a good day out and kilometres in the legs, and also really nice to go to another new place and sample their cafes. Excellent dog to human ratio.

Saturday Jul 20 #

10 AM

Running warm up/down 16:17 intensity: (15 @0) + (4:44 @1) + (10:39 @2) + (39 @3) 3.25 km (5:01 / km) +44m 4:42 / km
ahr:128 max:163 shoes: Saucony iso

Orienteering 18:50 intensity: (17 @1) + (25 @2) + (2:40 @3) + (13:58 @4) + (1:30 @5) 4.04 km (4:40 / km) +52m 4:23 / km
ahr:174 max:186 shoes: Adizero adios (blue)

Mytholmroyd North / sprint 1
Hmmm not my best. Found it hard to have my head in the map as much as I needed to without slipping down every set of wet stairs. A couple of none optimal routes near the start, hesitant coming out of 13 in the wrong direction & then managed to run down a private driveway instead of the road to 15 & had to double back which was less than ideal.
+18 to Charlotte which I’d guess is pretty much bang on what I lost. Much to improve on!

Running 9:23 intensity: (50 @1) + (8:33 @2) 1.87 km (5:01 / km)
ahr:132 max:154 shoes: Adizero adios (blue)

Orienteering 17:46 intensity: (31 @1) + (2:56 @2) + (1:56 @3) + (12:09 @4) + (14 @5) 4.02 km (4:25 / km) +36m 4:14 / km
ahr:166 max:183 shoes: Adizero adios (blue)

Mytholmroyd South / sprint 2
Fewer hills and fewer steps meant my orienteering greatly improved, hoorah. Maybe 2 routes that could’ve been slightly better but not much to be gained. Really it was just noticeable that I haven't got a top speed or ability to accelerate at the moment. I think as my fitness improves again then I can work on being more aggressive & getting more of the micro routechoices. -18s to Charlotte so we tied overall haha :-)

Running warm up/down 14:08 intensity: (16 @1) + (13:03 @2) + (49 @3) 2.62 km (5:23 / km) +36m 5:02 / km
ahr:143 max:158 shoes: Adizero adios (blue)

Friday Jul 19 #

Note
(rest day)

Thursday Jul 18 #

12 PM

Gym 40:00 [1]

5 PM

Running 54:42 intensity: (8:35 @1) + (27:26 @2) + (18:41 @3) 12.02 km (4:33 / km) +73m 4:25 / km
ahr:142 max:166 shoes: Gel Kayano 24

15 warm up, 25 progressive tempo on the canal with Leila, 15 warm down

Wednesday Jul 17 #

6 PM

Running warm up/down 20:26 intensity: (8:45 @1) + (11:41 @2) 4.07 km (5:01 / km) +54m 4:43 / km
ahr:128 max:147 shoes: Gel Kayano 24

Orienteering 18:00 intensity: (27 @1) + (9:40 @2) + (7:10 @3) + (41 @4) + (2 @5) 3.89 km (4:38 / km) +13m 4:33 / km
ahr:149 shoes: Gel Kayano 24

Last event of the summer sprint league - really enjoyable apart from the nettley bit... & the rain!

Running warm up/down 6:36 intensity: (26 @1) + (6:10 @2) 1.29 km (5:07 / km) +18m 4:47 / km
ahr:136 max:143 shoes: Gel Kayano 24

Tuesday Jul 16 #

7 PM

Running 51:17 intensity: (8 @0) + (5:02 @1) + (46:07 @2) 10.72 km (4:47 / km) +67m 4:38 / km
ahr:134 max:152 shoes: Black Mizuno 2018

Legs are still heavy from Sunday so just an easy one. Busy day at work anyway so my head wasn’t really in it.
Disappointingly warm & muggy but no actual sunshine. Where is summer even at?

Monday Jul 15 #

12 PM

Yoga 40:00 [0]

6 PM

Running 42:07 intensity: (15:15 @1) + (26:20 @2) + (26 @3) + (6 @4) 8.13 km (5:11 / km) +74m 4:57 / km
ahr:127

Beautiful route :-)

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