Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log: Felly

In the last 7 days:

activity # timemileskm+m
  Cross Training2 2:10:21
  Strength and Conditioning2 2:00:00
  Orienteering4 1:22:16 9.9(8:18) 15.94(5:10) 133
  Running3 1:15:43 8.68(8:44) 13.97(5:25) 76
  Drills/Mobility3 13:30 0.98(13:43) 1.58(8:32)
  Total7 7:01:50 19.56 31.48 210
averages - sleep:7 weight:75.6kg
«
1:50
0:00
WeThFrSaSuMoTu

Monday Mar 27 #

4 PM

Cross Training (Spinning ) 50:21 intensity: (35:43 @1) + (14:38 @2)
ahr:114 max:135 shoes: Inov8 F-lite 240

Talking orienteering with Nixon.

Strength and Conditioning 1:00:00 [1]
slept:8.0 weight:75.6kg shoes: Inov8 F-lite 240

Gym

Main sets: OH squats, back squats, Bulgarian squats, hip thrusters. Worked hard. #squatlyf

Sunday Mar 26 #

12 PM

Running 12:00 [2] 2.0 km (6:00 / km)
shoes: Inov8 X-talon 212 - Feb 2017

Jog to start, had a lot of trouble finding the tapes.

Drills/Mobility 4:00 [3] 0.4 km (10:00 / km)
shoes: Inov8 X-talon 212 - Feb 2017

Orienteering race 37:45 intensity: (3:14 @3) + (19:46 @4) + (14:45 @5) 6.53 km (5:47 / km) +91m 5:24 / km
ahr:177 max:189 shoes: Inov8 X-talon 212 - Feb 2017

Midlands Champs - Selection Race

The plan for this race was the usual - don't rush, stay in control and find the kites, with an added emphasis on compass.

Started well through the first few, then failed to make a plan for #5 as I was fighting through the green out of #4, so I wasn't confident on which ride I was on and hesitated a lot going into the control, quite lucky to find it really. Then nicely through the next few including the tricky (wrong?) #8, and I was surprised to see Jack on my entry to #9. This threw me a little and I lost my direction going into it, realised quite quickly though.

Jack gunned it away and I tried to up my pace to stay with him, whilst still doing my own thing. Saw Alex also going into #13. They got a fair bit of distance on me but I knew that being clean was the way to go, and sure enough caught them at #15 when they missed.

Then from here on I was running with them, trying to keep my head but I was running out of my comfort zone so inevitably missed in a fair few circles - #17,18,19, bananaed into #20 and poor route to #21. Still, as the pace was high I was on for a very good result, but running too fast always has a high risk and this was realised at #23, where I was chasing the boys down the hill and didn't have a plan, so binned a minute searching for the control (which was on its side tucked behind a rootstock). Very annoying.

Luckily I wasn't the only one to lose time today so the result is better than I'd expected, so I'm relatively happy, but need to be better at the JK.




http://3drerun.worldofo.com/index.php?id=-409061&a...

Running 11:10 [2] 2.1 km (5:19 / km)
shoes: Inov8 X-talon 212 - Feb 2017

Back with Ali T.

Saturday Mar 25 #

11 AM

Running 7:24 intensity: (48 @1) + (2:11 @2) + (4:25 @3) 1.43 km (5:11 / km) +11m 4:59 / km
ahr:142 max:161 shoes: Icebug acceleritas4 - June 16

Started in flats then quickly realised it was too slippy.

Running 4:43 intensity: (6 @1) + (14 @2) + (4:22 @3) + (1 @4) 0.9 km (5:14 / km) +8m 5:01 / km
ahr:151 max:165 shoes: Icebug acceleritas4 - June 16

Drills/Mobility 2:54 intensity: (1:52 @3) + (1:02 @4) 0.36 km (7:59 / km)
ahr:161 max:172 shoes: Icebug acceleritas4 - June 16

Didn't get a full stride set in but not too bad.

Orienteering 15:10 intensity: (1:41 @3) + (2:38 @4) + (10:51 @5) 3.89 km (3:54 / km) +13m 3:50 / km
ahr:182 max:196 shoes: Icebug acceleritas4 - June 16

Warwick Uni - Special Selection Race

Generally pretty average, getting some routes right and some wrong, and not quite on the pace. Would have been happy enough with that though as it's probably where I am right now, but then made a couple of stupid mistakes right at the end which cost me a few places. Frustrating, 5 more opportunities though.

Having looked at winsplits apparently I wasn't running fast enough off the start. Having talked to Nixon maybe I was running fast enough, but not smooth enough.

http://obasen.orientering.se/winsplits/online/en/d...

Running 18:10 intensity: (1:24 @1) + (13:02 @2) + (3:21 @3) + (23 @4) 3.32 km (5:28 / km) +26m 5:16 / km
ahr:136 max:181 shoes: Icebug acceleritas4 - June 16

Friday Mar 24 #

4 PM

Orienteering 20:31 intensity: (2:17 @1) + (17:44 @2) + (30 @3) 3.53 km (5:49 / km) +12m 5:43 / km
ahr:131 max:156 (rest day) shoes: Nike Zoom Winflo 2

Nice jog around a course at Lancaster uni. Illness pretty much gone, although been having nose bleeds all day. Left shin irritated, what's new there.

Thursday Mar 23 #

7 AM

Strength and Conditioning 1:00:00 [1]
slept:6.0 shoes: Inov8 F-lite 240

Mainly did mobility with the weekend in mind. Feeling a little ill.
3 PM

Running 10:11 intensity: (48 @1) + (8:00 @2) + (1:23 @3) 1.97 km (5:11 / km) +15m 4:59 / km
ahr:133 max:150 shoes: Nike Zoom Winflo 2

With Ali.

Drills/Mobility 6:36 intensity: (16 @1) + (3:15 @2) + (3:05 @3) 0.82 km (8:03 / km)
ahr:144 max:163 shoes: Nike Zoom Winflo 2

Running 1:04 intensity: (1:03 @2) + (1 @3) 0.22 km (4:58 / km)
ahr:134 max:145 shoes: Nike Zoom Winflo 2

Orienteering 8:50 intensity: (42 @3) + (8:08 @4) 1.98 km (4:27 / km) +17m 4:16 / km
ahr:166 max:180 shoes: Nike Zoom Winflo 2

Sprint around KB, trying to run at the limit of my technique. Some good, some bad, but looking forward to Saturday very much now.

Been feeling sick all day so wasn't sure if i was gonna run but just thought it probably wouldn't make me any worse for the weekend, felt fine during and for a bit after so glad i did it.

Running 11:01 intensity: (27 @1) + (8:54 @2) + (1:15 @3) + (25 @4) 2.04 km (5:24 / km) +17m 5:12 / km
ahr:135 max:172 shoes: Nike Zoom Winflo 2

Wednesday Mar 22 #

1 PM

Cross Training (Aquajogging) 1:05:00 [2]
slept:7.0

Easy with Beth and Klára. Nice and fun, good chat.

Woke up with a sore throat this morning, praying it won't turn into anything.

Cross Training (Swimming) 15:00 [3]

Weird not having a Scraniel to show me how slow I am.

« Earlier

Recent Comments

more...

Next Up

Injuries

Lower LegAchilles Tendonitis248+days
complete history

Training Targets

Jan 1 – Dec 31 (365d)
Total 2500km
actual:627km25%
projected:2660.9km106%
Total 400:00:00
actual:121:38:1930%
projected:516:15:25129%

Reports

Search Log

 

Flag Counter



Recent Weeks:

Week
Ending
Training hours by intensity
01234567891011
12
Apr 2
Mar 26
Mar 19
Mar 12
Mar 5

Week
Ending
Training hours by activity
01234567891011
12
Apr 2
Mar 26
Mar 19
Mar 12
Mar 5

Week
Ending
Training kilometers by activity
0102030405060708090
100
Apr 2
Mar 26
Mar 19
Mar 12
Mar 5

all weeks | months | years | as calendar