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Training Log: Felly

In the last 7 days:

activity # timemileskm+m
  Cross Training4 3:03:28
  Orienteering3 2:33:41 15.48(9:56) 24.91(6:10) 497
  Running4 2:23:13 16.53(8:40) 26.59(5:23) 317
  Strength and Conditioning2 1:15:00
  Drills/Mobility1 30:00
  Total11 9:45:22 32.0 51.5 814
  [1-5]11 9:35:52
averages - weight:71.2kg
«
2:08
0:00
SuMoTuWeThFrSa

Saturday Oct 21 #

2 PM

Running 13:36 intensity: (2:54 @1) + (8:39 @2) + (2:03 @3) 2.58 km (5:17 / km) +76m 4:36 / km
ahr:132 max:155 shoes: Inov8 X-talon 212 - Feb 2017

Orienteering 38:56 intensity: (23 @1) + (19 @2) + (13:07 @3) + (25:06 @4) + (1 @5) 6.52 km (5:59 / km) +309m 4:50 / km
ahr:165 max:182 shoes: Inov8 X-talon 212 - Feb 2017

Mass start course on whinny planned by Andrew. Really good fun, tussling with Stephen the whole way and cos I kept making mistakes he beat me by about a minute.

Running 12:53 intensity: (14 @0) + (25 @1) + (12:00 @2) + (14 @3) 2.14 km (6:01 / km) +83m 5:03 / km
ahr:134 max:145 shoes: Inov8 X-talon 212 - Feb 2017

Friday Oct 20 #

1 PM

Cross Training (Aquajogging) 1:00:00 [2]

Crip club reunion!!

Thursday Oct 19 #

7 AM

Strength and Conditioning 1:00:00 [1]
weight:71.4kg

Doing a proper session now, nice.
6 PM

Running 13:51 intensity: (53 @0) + (5:02 @1) + (7:56 @2) 2.07 km (6:41 / km) +67m 5:45 / km
ahr:121 max:137 shoes: Salomon Sense Pro 2

Orienteering 44:31 intensity: (1:15 @0) + (13:23 @1) + (29:46 @2) + (7 @3) 6.41 km (6:57 / km) +116m 6:22 / km
ahr:122 max:145 shoes: Salomon Sense Pro 2

Compass course at Braids. Not the best.

Running 9:50 intensity: (14 @0) + (3:19 @1) + (6:17 @2) 2.03 km (4:51 / km) +23m 4:35 / km
ahr:120 max:129 shoes: Salomon Sense Pro 2

Wednesday Oct 18 #

7 AM

Cross Training (Aquajogging) 1:00:00 [2]

With Beth and Catrina.
5 PM

Cross Training (Spinning) 43:15 intensity: (2:53 @0) + (18:43 @1) + (21:39 @2)
ahr:117 max:137

Klára joined me at the end.

Tuesday Oct 17 #

7 AM

Drills/Mobility 30:00 [1]
weight:71.2kg shoes: Nike Zoom Winflo 2

5 PM

Running 19:12 intensity: (43 @0) + (2:29 @1) + (15:57 @2) + (3 @3) 3.28 km (5:51 / km) +5m 5:49 / km
ahr:125 max:157 shoes: Salomon Sense Pro 2

Running tempo 30:49 intensity: (4:00 @2) + (2:06 @3) + (22:20 @4) + (2:23 @5) 7.39 km (4:10 / km) +4m 4:10 / km
ahr:169 max:202 shoes: Salomon Sense Pro 2

3 x 7 mins [1 min], 6 x 60m.

Felt a lot grimmer than last week, due to eating too soon (again!), the weather being awful, not having a constant group to run with, and wrecked my calves on monday doing lots of exercises for no reason. Also forgot my heart rate monitor so data is dodge and forgot to program the session into my watch. Still, got it done and I think the pace was decent, running with the boys for a change although they were all dead from the fras.

Running 13:54 intensity: (11 @1) + (3:17 @2) + (8:53 @3) + (1:33 @4) 2.27 km (6:08 / km) +55m 5:28 / km
ahr:151 max:178 shoes: Salomon Sense Pro 2

Monday Oct 16 #

Note

Both my compasses are dodgy now so will need to buy a new one at some point, thinking about trying out str8 but will probably just stick to what I'm used to. If anyone has any advice I'd love to hear it.
5 PM

Cross Training (Spinning) 20:13 intensity: (2:31 @0) + (5:25 @1) + (12:17 @2)
ahr:120 max:138 weight:71kg

One day I'll organise my life well enough to do the planned 30 mins, but that is not this day.
6 PM

Strength and Conditioning 15:00 [3]

More testing. Feels like a waste of time..

Sunday Oct 15 #

11 AM

Running 19:06 intensity: (35 @0) + (3:38 @1) + (14:53 @2) 3.17 km (6:01 / km) +1m 6:01 / km
ahr:123 max:138 shoes: Inov8 X-talon 212 - Jan 2017

With Madža. Scenic af.

Orienteering 1:10:14 intensity: (53 @1) + (7:06 @2) + (9:09 @3) + (53:06 @4) 11.98 km (5:52 / km) +72m 5:41 / km
ahr:163 max:181 shoes: Inov8 X-talon 212 - Jan 2017

Sol 6 - Forvie.

Wasn't expecting much after last year's JIRCs here but most of it was actually really nice. Started in the fast technical stuff so was good fun, even if the map isn't very readable. Most of my nav was very good, just a couple of mistakes. Then a slog to get home, felt pretty tired and slow. Not sure I'll ever win a SOL by 16 minutes again...

Forvie SOL QR

Running 10:02 intensity: (12 @0) + (39 @1) + (7:39 @2) + (1:32 @3) 1.67 km (6:01 / km) +4m 5:57 / km
ahr:135 max:163 shoes: Inov8 X-talon 212 - Jan 2017

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Jan 1 – Dec 31 (365d)
Total 2500km
actual:1908.9km76%
projected:2369.9km94%
Total 400:00:00
actual:313:56:3178%
projected:389:45:2897%

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