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Training Log Archive: Leakie

In the 7 days ending May 30:

activity # timemileskm+m
  Running8 5:32:34 43.09(7:43) 69.35(4:48) 509
  S&C1 40:00
  Orienteering2 25:46 3.93(6:33) 6.32(4:04) 82
  Total9 6:38:20 47.02 75.67 590

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Sunday May 30 #

7 PM

Running 40:37 intensity: (42 @1) + (34:07 @2) + (1:24 @3) + (3:50 @4) + (34 @5) 9.3 km (4:22 / km) +27m 4:18 / km
ahr:144

15min canal tempo - testing the 3 race combo. Legs were actually fine with it, surprisingly so considering I didn’t properly stretch after the second race yesterday. Nice blast from the past running here for the first time in ~8 years :)

Saturday May 29 #

10 AM

Running warm up/down 15:38 intensity: (40 @1) + (11:13 @2) + (3:35 @3) + (10 @4) 2.81 km (5:33 / km)
ahr:150 max:172 shoes: NVii xxc

Orienteering 11:50 intensity: (2:28 @2) + (9:22 @3) 2.73 km (4:20 / km) +56m 3:56 / km
ahr:156 max:162 shoes: NVii xxc

Sprint test race 2 - MacRosty Park - 2nd again to Meg (+29s). Ran ok, just a bit conservatively, plus the standard control picky time losses. Short steep hills are definitely the one to work on.

Running warm up/down 13:23 intensity: (12 @1) + (4:18 @2) + (8:53 @3) 2.28 km (5:53 / km) +3m 5:51 / km
ahr:153 max:161 shoes: NVii xxc

3 PM

Running warm up/down 16:44 intensity: (26 @1) + (14:18 @2) + (1:33 @3) + (27 @4) 3.28 km (5:07 / km) +10m 5:02 / km
ahr:147 max:178 shoes: NVii xxc

Orienteering 13:56 intensity: (2:41 @2) + (7:53 @3) + (3:22 @4) 3.59 km (3:53 / km) +25m 3:45 / km
ahr:164 max:179 shoes: NVii xxc

Sprint test race 3 - Bannockburn - good. 2nd to Meg (again haha) but only by 3 seconds this time - fun to have a close race, especially being able to see each other round the last loop! :) Finally found that zip / aggression & control flow that I’ve been missing in the last couple of races, and felt properly calm & in the zone for this one. Happy to nail it when it mattered & just loved being back racing so much. Cracking day.

Running warm up/down 13:45 intensity: (53 @2) + (11:08 @3) + (1:44 @4) 2.38 km (5:47 / km) +13m 5:38 / km
ahr:163 max:177 shoes: NVii xxc

Friday May 28 #

10 AM

Running 33:41 intensity: (2:05 @1) + (25:27 @2) + (6:09 @3) 6.88 km (4:54 / km) +55m 4:42 / km
ahr:142 max:168 shoes: Asics Gel Kayano

Pre travel jog & strides

Thursday May 27 #

7 PM

Running 25:29 intensity: (4:03 @1) + (21:26 @2) 5.46 km (4:40 / km) +37m 4:31 / km
ahr:132 max:145 shoes: Asics Gel Kayano

Easy loop, hoping my legs will feel fresh again asap!

Wednesday May 26 #

6 PM

Running 55:55 intensity: (12:18 @1) + (43:37 @2) 10.99 km (5:05 / km) +132m 4:48 / km
ahr:130 max:143 shoes: Asics Gel Kayano

Long overdue catch up with Leila

Tuesday May 25 #

6 PM

Running warm up/down 16:45 intensity: (43 @1) + (3:25 @2) + (10:09 @3) + (2:28 @4) 3.52 km (4:45 / km) +54m 4:25 / km
ahr:158 max:175

Running (Track) 32:51 intensity: (2 @1) + (1:21 @2) + (17:17 @3) + (13:50 @4) + (21 @5) 8.25 km (3:59 / km)
ahr:168 max:185

2k (3), 2 x 1k (3), 4 x 500 (75s) - grim weather & heavy legs, but actually going faster than 3 weeks ago despite feeling awful today.

Running warm up/down 16:45 [2] 3.28 km (5:06 / km) +30m 4:53 / km

Monday May 24 #

12 PM

S&C 40:00 [1]

Back to the gym after ages - must get back into a proper routine again
5 PM

Running 51:01 [3] 10.92 km (4:40 / km) +148m 4:23 / km
shoes: Asics Gel Kayano

Bit of a slog back up the hill for the last 3km but feeling perkier than recent days

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