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Training Log: Leakie

In the last 7 days:

activity # timemileskm+m
  Orienteering6 3:14:12 24.74(7:51) 39.81(4:53) 65
  Running4 2:51:06 18.88(9:04) 30.39(5:38) 105
  Gym1 30:00
  Yoga1 25:00
  Total9 7:00:18 43.62 70.2 170
  [1-5]8 6:34:08
«
1:49
0:00
WeThFrSaSuMoTu

Tuesday Oct 15 #

9 AM

Orienteering 57:03 intensity: (1:33 @1) + (7:49 @2) + (42:35 @3) + (5:06 @4) 10.34 km (5:31 / km)
ahr:159 max:178 shoes: Saucony iso

Odense control pick - such a nice city :)

Monday Oct 14 #

10 AM

Yoga 25:00 [0]

Namaste
3 PM

Orienteering 50:30 intensity: (36 @0) + (39:09 @1) + (10:45 @2) 10.09 km (5:00 / km) +41m 4:54 / km
ahr:119 max:150 shoes: Saucony iso

Horsens - a fun head to head with Charlotte plus some jogging round other controls

Sunday Oct 13 #

9 AM

Running warm up/down 19:15 intensity: (42 @1) + (18:15 @2) + (18 @3) 3.53 km (5:27 / km) +3m 5:26 / km
ahr:142 max:158 shoes: Saucony iso

Slipped & went over on my ankle, cry

Orienteering 10:24 intensity: (21 @1) + (10:03 @2) 2.36 km (4:25 / km)
ahr:140 max:147 shoes: Saucony iso

Knock out sprint - Quali - Vejen V
Such a fun little area!

Running warm up/down 14:28 intensity: (19 @1) + (9:44 @2) + (4:25 @3) 2.87 km (5:02 / km) +2m 5:01 / km
ahr:151 max:165 shoes: Saucony iso

1 PM

Running warm up/down 16:11 intensity: (54 @1) + (15:17 @2) 3.26 km (4:58 / km)
ahr:133 max:147 shoes: Saucony iso


Orienteering 6:08 intensity: (18 @1) + (4:36 @2) + (48 @3) + (26 @4) 1.63 km (3:46 / km)
ahr:148 max:181 shoes: Saucony iso

Knock out sprint - QF
Wanted to practice a proper full day of knock out so I decided to just run everything hard even though I didn’t really need to.
Had a great start when my EmiTag didn’t register at no.1 though & I went from the front to the back, mare! Got back in front at 3 & led the train around the rest of the course.
Note to self to be aware of crossable/uncrossable features in advance to avoid faffage.

Running warm up/down 11:15 intensity: (46 @1) + (10:29 @2) 2.26 km (4:58 / km)
ahr:136 max:147 shoes: Saucony iso


Orienteering 5:05 intensity: (29 @1) + (3:54 @2) + (42 @3) 1.32 km (3:51 / km)
ahr:140 max:161 shoes: Adizero adios (blue)

Semi Final
Decided to try to be aggressive (what I failed to do in Switzerland) & just immediately get on the front, foot down & go. Quite surprised everyone followed on my appalling route choice to 2. Got my act together after that, went a different (better) way to 3 & got the gap which I held. A fast & furious race for the win (not that we needed to, but it was a good opportunity to practice orienteering under stress).
I never thought I would like knock out, but I’ve actually really enjoyed both Switzerland & today, so I could be convinced.

Running warm up/down 6:55 intensity: (1:18 @1) + (5:28 @2) + (9 @3) 1.23 km (5:38 / km)
ahr:133 max:163 shoes: Adizero adios (blue)


Orienteering 7:11 intensity: (17 @1) + (5:56 @2) + (9 @3) + (36 @4) + (13 @5) 1.76 km (4:05 / km)
ahr:146 max:184 shoes: Adizero adios (blue)

Final - 1st :)
Trying to channel a positive mindset & actually believe in myself for once. Also took it as a good chance to try some new things without consequence. I properly enjoyed the manic nature of this hah - the constant changing of the lead & how the smallest of mistakes or hesitations could send you from 1st to last. Super fun.
Got a bit overexcited & smashed it to number 1 lol. Then I definitely had a panic that I was going to the wrong side of the fence at 3, & was so relieved to see the control! Spotted that you could only get into no. 4 from behind it (I don’t think anyone else did) & suddenly found myself alone. More panic that I’d missed a gap but nope I was in the lead. Immediately lost that though when I didn’t realise the control was up on a roof & you had to go up a spiral staircase which I didn’t see. Cecilie, Maria & Charlotte came past at speed whilst I was fannying about looking for a passageway, oops. Took a sneaky shortcut & was back in the lead at the arena passage. Cecilie came zooming past but ran to the wrong number 7 so I was back in front but with everyone right behind. Saw it was all easy navigation from then onwards so I decided to just go all in for it from far out & try desperately to hang on.

Running warm up/down 13:00 intensity: (19 @2) + (9:47 @3) + (2:54 @4) 2.41 km (5:24 / km)
ahr:167 max:175 shoes: Adizero adios (blue)

Saturday Oct 12 #

2 PM

Running warm up/down 18:23 intensity: (21 @0) + (3:32 @1) + (14:30 @2) 3.77 km (4:52 / km)
ahr:129 max:153 shoes: Saucony iso

Orienteering 16:33 intensity: (6:51 @2) + (8:56 @3) + (46 @4) 3.9 km (4:14 / km) +24m 4:07 / km
ahr:157 shoes: Adizero adios (blue)

Haderslev sprint - good in places, scrappy in places. Pleased with most of my route choices but my execution wasn’t always the best today (missed some of the smoother lines & faffing about a bit near the controls without a clear picture). Hamstring also not the happiest it’s ever been :(

Running warm up/down 13:34 [2] 2.67 km (5:04 / km)
ahr:148 max:154 shoes: Adizero adios (blue)

Comparing splits

Friday Oct 11 #

12 PM

Note

To Denmark for a mini WOC2020 camp - wanted to get out here at some point before world champs but very unlikely I will have enough annual leave next year (& had some still to use before January) so this worked well
4 PM

Orienteering 41:18 intensity: (13 @0) + (1:14 @1) + (38:34 @2) + (1:17 @3) 8.42 km (4:54 / km)
ahr:140 max:160 shoes: Saucony iso

Grindsted - route choices under pressure - quite a timely training session after my route choice fail the other weekend
7 long tricky legs with barriers, interspersed with control picks. Happy with 6 of my route choices & good fun despite the rain!

Thursday Oct 10 #

12 PM

Gym 30:00 [1]

Wednesday Oct 9 #

6 PM

Running 30:11 intensity: (2:14 @1) + (26:56 @2) + (52 @3) + (9 @4) 4.18 km (7:14 / km) +36m 6:56 / km
ahr:141 max:172 shoes: Gel Kayano 24

Run with GoodGym to dig some trenches & build some fences in the pouring rain for a community allotment :) Loved the activity bit of it, but the running was painfully slow!

Running 27:54 intensity: (34 @1) + (16:18 @2) + (10:26 @3) + (36 @4) 4.2 km (6:38 / km) +65m 6:10 / km
ahr:149 max:174 shoes: Gel Kayano 24

Run back to Hyde Park

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