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Training Log: Leakie

In the last 7 days:

activity # timemileskm+m
  Running7 5:39:40 43.14(7:52) 69.43(4:54) 387
  Gym2 1:20:00
  Yoga1 40:00
  Orienteering2 24:55 3.68(6:47) 5.92(4:13) 66
  Total10 8:04:35 46.82 75.35 452
  [1-5]9 7:23:54
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FrSaSuMoTuWeTh

Thursday Sep 19 #

12 PM

Gym 40:00 [1]

Found some good circuits to try out
5 PM

Running warm up/down 17:03 intensity: (8 @0) + (4:40 @1) + (11:13 @2) + (1:02 @3) 3.39 km (5:02 / km) +36m 4:47 / km
ahr:130 max:166 shoes: Saucony iso

Running 19:34 intensity: (1:02 @1) + (9:36 @2) + (7:59 @3) + (52 @4) + (5 @5) 4.49 km (4:22 / km)
ahr:148 max:182 shoes: Saucony iso

8min tempo (90s), 8 x 200 (45s)

Running warm up/down 15:34 intensity: (16 @1) + (13:41 @2) + (1:13 @3) + (24 @4) 3.03 km (5:08 / km) +31m 4:53 / km
ahr:143 max:174 shoes: Saucony iso

Wednesday Sep 18 #

12 PM

Yoga 40:00 [0]

This was nice
5 PM

Running 52:52 intensity: (19 @0) + (8:24 @1) + (14:57 @2) + (25:46 @3) + (3:26 @4) 10.05 km (5:16 / km) +89m 5:02 / km
ahr:149 max:178 shoes: Saucony iso

Ran to get plant food cos middle age

Tuesday Sep 17 #

12 PM

Gym 40:00 [1]

6 PM

Running 1:02:11 intensity: (2:32 @1) + (17:33 @2) + (34:09 @3) + (6:28 @4) + (1:29 @5) 13.4 km (4:38 / km) +163m 4:22 / km
ahr:156 max:191 shoes: Inov8 roclites (pink)

Back to Leeds City training after many months away :)
Fartlek session on the golf course, 4x30, 4x60, 2x90, 2x2, 2x90, 4x60, 4x30 (half time jog recovery). Chatty & controlled.

Monday Sep 16 #

Note

Not managing the work / training / life balance very well...

Sunday Sep 15 #

11 AM

Running 1:23:21 intensity: (10 @0) + (9:44 @1) + (21:42 @2) + (19:03 @3) + (31:46 @4) + (56 @5) 17.12 km (4:52 / km)
ahr:155 shoes: Saucony iso

Back in the flatlands of Selby.
Saw a doggy flyball competition taking place :D

Saturday Sep 14 #

10 AM

Running warm up/down 15:00 intensity: (21 @1) + (13:29 @2) + (1:10 @3) 3.06 km (4:54 / km) +16m 4:47 / km
ahr:142 max:161 shoes: Saucony iso

Orienteering 12:31 intensity: (15 @1) + (9 @2) + (4:47 @3) + (4:49 @4) + (2:31 @5) 2.99 km (4:11 / km) +21m 4:03 / km
ahr:170 max:188 shoes: Adizero adios (blue)

British Sprint Quali - Loughborough University - Heat A - 1st
Weird starting by myself.
Did some controls fast just to get my head into things & then chilled.

Running warm up/down 11:31 intensity: (13 @1) + (1:01 @2) + (4:18 @3) + (5:46 @4) + (13 @5) 2.4 km (4:48 / km) +18m 4:37 / km
ahr:167 max:184 shoes: Adizero adios (blue)

2 PM

Running warm up/down 18:23 intensity: (22 @1) + (17:09 @2) + (52 @3) 3.48 km (5:17 / km) +15m 5:10 / km
ahr:141 max:161 shoes: Adizero adios (blue)

Orienteering 12:24 intensity: (4 @1) + (20 @2) + (4:48 @3) + (5:10 @4) + (2:02 @5) 2.92 km (4:15 / km) +45m 3:56 / km
ahr:171 max:189 shoes: Adizero adios (blue)

Final - 2nd :) so so nice to be back racing!
Always knew this area didn’t suit my strengths, so I’m actually quite relieved to be on the podium (definitely had the fear!), if a bit disappointed in the time (lost 25 seconds combined on 4, 5 & 9 - all missing the nice smooth routechoices).
Running wise going about the same as Meg but I really need to figure out how to improve at the accelerations/changes of direction needed to do well on these control picky campus areas. Just bleeding away the seconds faffing about.
Plenty of decent stuff though & lots to build back up on over the next 6 months or so :D definitely starting to feel keen again!
On a side note I don’t feel that I got everything out of myself physically today. Like I really pushed myself to the max in Vienna but I just couldn’t get myself to that same point today...?

Running warm up/down 13:18 intensity: (37 @1) + (10:06 @2) + (1:57 @3) + (38 @4) 2.26 km (5:52 / km) +19m 5:38 / km
ahr:143 max:174 shoes: Adizero adios (blue)

Friday Sep 13 #

5 PM

Running 30:53 intensity: (4 @0) + (47 @1) + (19:34 @2) + (7:07 @3) + (3:20 @4) + (1 @5) 6.75 km (4:35 / km)
ahr:147 max:183 shoes: Saucony iso

Joggle & strides

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