Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Leakie

In the 7 days ending Mar 8, 2015:

activity	#	time	miles		km		+m
Running	5	4:01:52	27.68	(8:44)	44.54	(5:26)	355
Orienteering	2	1:52:25	12.6	(8:56)	20.27	(5:33)
Spin	1	1:00:00
Total	8	6:54:17	40.27		64.81		355

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Sunday Mar 8, 2015 #

3 PM

Running 57:00 [3] 11.0 km (5:11 / km) +135m 4:53 / km
shoes: Asics Gel Kayano 20 (White)

Nice run out north of Caversham

Saturday Mar 7, 2015 #

Event: Oxford City Race

11 AM

Orienteering warm up/down 17:00 [1] 2.8 km (6:04 / km)
shoes: Asics Gel Kayano 20 (White)

Really fun day of training :)

Orienteering race 21:25 [4] 4.6 km (4:39 / km)
shoes: Asics Gel Kayano 20 (White)

Oxford "sprint" - was doing really well, almost identical splits to Ruth for 27 of the legs which I didn't expect. Unfortunately my brain went into panic mode in the final urban part & I thought that we couldn't cross the lawns & turned back to go round the path to 18 - turns out we could run across & I lost 20seconds doh!! Ended up 25 seconds down so pretty annoyed at myself haha. Was really really fun though - I love sprinting :)

1 PM

Orienteering 1:14:00 [3] 12.87 km (5:45 / km)
shoes: Asics Gel Kayano 20 (White)

Sprintervals - had a really good group out & so many courses planned, was brilliant :)

Course 2 - Splits

Friday Mar 6, 2015 #

6 PM

Spin 1:00:00 [2]

Mostly easy spinning with a few efforts thrown in

Thursday Mar 5, 2015 #

6 PM

Running warm up/down 12:19 [1] 1.87 km (6:35 / km)
shoes: X Talon 212

Running 33:00 [4] 5.48 km (6:01 / km) +220m 5:01 / km
shoes: X Talon 212

Back to some kenyan hills with Ruth - headtorches out for 5 x 5mins
Is it weird to enjoy this session?! :)
Calves a bit dead now though...

Running warm up/down 12:12 [1] 1.76 km (6:56 / km)
shoes: X Talon 212

Wednesday Mar 4, 2015 #

Running 36:00 [2] 6.4 km (5:37 / km)
shoes: Asics Gel Kayano 20 (White)

Usual Wednesday loop - great to be back to normal!

6 PM

Running warm up/down 22:55 [1] 3.8 km (6:02 / km)
shoes: Asics Gel Kayano 20 (White)

Running intervals 27:26 [5] 5.83 km (4:42 / km)
shoes: Asics Gel Kayano 20 (White)

Time to drop some speedwork -
6 x 800m (but weaving around slower people so garmin says 6 x 840m!)
2:52, 2:46, 2:48, 2:50, 2:51, 2:52
Was really up for this & it felt good :)

Tuesday Mar 3, 2015 #

Running 41:00 [3] 8.4 km (4:53 / km)

Starting to feel normal again :) enjoyed this one

Monday Mar 2, 2015 #

Note

Walking in the cold & snowy Pennines - really enjoyable day off work :)

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