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Training Log Archive: Leakie

In the 7 days ending Sep 29:

activity # timemileskm+m
  Running7 3:45:10 28.0(8:03) 45.06(5:00) 271
  Orienteering6 1:19:42 10.78(7:24) 17.34(4:36) 65
  Gym1 40:00
  Total10 5:44:52 38.77 62.4 336
  [1-5]9 5:04:35

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MoTuWeThFrSaSu

Sunday Sep 29 #

1 PM

Running warm up/down 17:11 intensity: (1:29 @1) + (15:42 @2) 3.37 km (5:06 / km)
ahr:135 max:151 shoes: Saucony iso

Hurt my hamstring so no warm-down. Also too excited watching the men’s race.

Orienteering 15:20 intensity: (32 @1) + (4:35 @2) + (2:50 @3) + (6:59 @4) + (24 @5) 3.78 km (4:03 / km) +30m 3:54 / km
ahr:164 max:183 shoes: Adizero adios (blue)

World Cup sprint - Laufen - 12th
Damn, would’ve taken 12th before this weekend, but so so gutted to be one route-choice away from an almost podium (was in 7th place, equal time with Merja at number 14, but dropped 10-15 seconds from 14-15 on the long route back & she finished 6th). Also can’t believe I’m disappointed with a 12th place hah.
Started steady as per & had an ok first loop (lost a few seconds hesitating to 4 but nothing too much). Heard I was 13 seconds down through the arena so kicked it up another gear as per on the long route to 9 (but possibly too much as I was really getting into the red already by number 12). Had made back those 13 seconds by 14. Only saw the left or right options to 15. Never even saw the option through the middle. 2 seconds invested in planning would for sure have been worthwhile!! Binned all my gained time on that leg, oops. Then absolutely dying round the last loop. But also just loved this weekend. Zero nerves & all the enjoyment :D so so motivated for winter.

Saturday Sep 28 #

8 AM

Running warm up/down 16:26 intensity: (1:42 @1) + (14:44 @2) 3.16 km (5:12 / km)
ahr:136 max:148 shoes: Saucony iso

Orienteering 10:37 intensity: (1 @1) + (29 @2) + (2:19 @3) + (6:25 @4) + (1:23 @5) 2.46 km (4:19 / km)
ahr:172 max:187 shoes: Adizero adios (blue)

Knockout sprint qualification race - Zwingen - 5th in heat B (top 12 to qualify)
Much harder than I was expecting. I didn’t start well & felt really stressed in the castle bit, slipping all over the place & struggling to see the routes. Then I could see 2 girls from the minute behind closing in so I pulled myself together & absolutely smashed the second half in v high stress mode. Was OK in the end though. So relieved to finish top 6 as that was my only route into tomorrow’s A final (have no world ranking points this year).

Running warm up/down 6:40 intensity: (6 @1) + (3:16 @2) + (2:28 @3) + (50 @4) 1.3 km (5:07 / km)
ahr:153 max:178 shoes: Adizero adios (blue)

10 AM

Running warm up/down 11:22 intensity: (20 @1) + (9:56 @2) + (1:05 @3) + (1 @4) 2.23 km (5:06 / km)
ahr:145 max:170 shoes: Saucony iso

Orienteering 8:00 intensity: (15 @1) + (1:56 @2) + (4:48 @3) + (1:01 @4) 1.88 km (4:15 / km)
ahr:155 max:180 shoes: Adizero adios (blue)

Quarter Final - 3rd (top 3 to qualify)
Wanted to try something different from last year so I took it out hard & on my own route choice - v proud of myself for not just following :-)
Knew we had a butterfly / some kind of gaffling & I didn’t see anyone for either of the loops which was nice as I could just do my own thing stress free.
Got confused coming out of 12 & the Swiss girls caught me when I had to stop to double check what I was doing. Happy to just cruise in in 3rd (but wish I’d run harder now as that was the difference between 7th & 9th place in the end!)

Running warm up/down 6:40 intensity: (1 @1) + (5:08 @2) + (1:17 @3) + (14 @4) 1.27 km (5:14 / km)
ahr:150 max:177 shoes: Adizero adios (blue)

Running warm up/down 4:00 intensity: (55 @2) + (3:05 @3) 0.69 km (5:49 / km)
ahr:157 max:166 shoes: Adizero adios (blue)

2 PM

Running warm up/down 13:43 intensity: (13:10 @2) + (33 @3) 2.75 km (5:00 / km)
ahr:148 max:160 shoes: Adizero adios (blue)

Orienteering 6:26 intensity: (14 @1) + (41 @2) + (4:35 @3) + (56 @4) 1.63 km (3:56 / km)
ahr:159 max:176 shoes: Adizero adios (blue)

Semi final - Laufen - 3rd (top 2 qualify)
Ah damn. This was much shorter than I was expecting & I left myself with too much to do. Should’ve attacked the first part much much harder. Almost worked my way back but came up 1 second short! Soooo close!
On the positive I’m very happy that I took my own route-choices again - a big step forward from the alice that just liked to follow! :) & another top 10, yay! :D

Running warm up/down 8:46 intensity: (1:12 @1) + (7:34 @2) 1.48 km (5:55 / km)
ahr:132 max:141 shoes: Saucony iso

5 PM

Orienteering 10:25 intensity: (6 @0) + (4:10 @1) + (6:09 @2) 1.91 km (5:28 / km)
ahr:127 max:152 shoes: Saucony iso

Cruise round the final course with Charl & Meg

Friday Sep 27 #

1 PM

Orienteering 28:54 intensity: (1 @0) + (1:22 @1) + (19:07 @2) + (8:00 @3) + (24 @4) 5.68 km (5:05 / km) +35m 4:56 / km
ahr:145 max:179 shoes: Saucony iso

Model event

Thursday Sep 26 #

Note
(rest day)

Travel day

Wednesday Sep 25 #

7 PM

Running 33:04 intensity: (10 @0) + (12:56 @1) + (18:55 @2) + (1:03 @3) 6.53 km (5:04 / km) +60m 4:50 / km
ahr:127 shoes: Gel Kayano 24

Tired. Long day at work & sorting stuff out.

Tuesday Sep 24 #

6 PM

Running warm up/down 14:03 intensity: (31 @1) + (11:41 @2) + (1:45 @3) + (6 @4) 2.93 km (4:47 / km) +28m 4:34 / km
ahr:142 max:171 shoes: Inov8 roclites (pink)

Running 35:51 intensity: (38 @1) + (9:25 @2) + (22:43 @3) + (2:50 @4) + (15 @5) 8.2 km (4:22 / km) +66m 4:12 / km
ahr:157 max:186 shoes: Inov8 roclites (pink)

Grass fartlek - nice big group out tonight :)
4x30 (15), 4x60 (30), 2x90 (45), 2x3 (90), 2x90 (45), 4x60 (30), 4x30 (15)

Running warm up/down 17:55 intensity: (17 @1) + (43 @2) + (8:51 @3) + (7:38 @4) + (26 @5) 3.42 km (5:14 / km) +37m 4:58 / km
ahr:167 max:185 shoes: Inov8 roclites (pink)

In the dark!! Bye bye summer

Monday Sep 23 #

12 PM

Gym 40:00 [0]

Managed to fall over in the shower (I mean who even does this) & bang my head & knee pretty hard, so I didn’t do any weights or dynamic stuff today - core & stability work instead
6 PM

Running 39:29 intensity: (2:42 @1) + (17:55 @2) + (16:55 @3) + (1:57 @4) 7.72 km (5:07 / km) +81m 4:52 / km
ahr:149 max:174 shoes: Saucony iso

Little potter about in the rain

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