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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Felly

In the 7 days ending May 20:

activity # timemileskm+mload
  Running8 4:48:08 36.46(7:54) 58.68(4:55) 662229.8
  Strength and Conditioning2 2:00:0030.0
  Cross Training2 1:50:0055.0
  Orienteering2 1:39:49 10.96(9:06) 17.64(5:39) 501166.4
  Total10 10:17:57 47.43 76.33 1162481.2
  [1-5]10 10:17:48
averages - weight:71.4kg

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Sunday May 20 #

10 AM

Running 18:22 [2] 3.01 km (6:06 / km)
shoes: Inov8 X-talon 212 - March 18

Orienteering 33:52 [4] 6.64 km (5:06 / km) +95m 4:45 / km
shoes: Inov8 X-talon 212 - March 18

British Relays

My legs were feeling very tired warming up but I was confident I'd be able to do my job of keeping up with Nixon and sending Sasha off with a chance, if I orienteered properly and found my controls. I knew that it was highly gaffled and there was huge variation in distance but there was no point worrying about it and I just hoped I had a fair chance.

Alex did his job and I went out with Nixon and Josh. We all split round the first loop and I did okay, bar a 15 second miss at #1, and I came out with Nixon, having dropped Josh and gone past Jonny. The next section I was racing Nixon but we had different gaffles so we kept crossing. I didn't realise at the time but I had a shorter gaffle in the far section and Nixon nearly followed me to my control, so I got ahead slightly, but then a 10 second wobble to #8 and a longer #9 got Nixon back to me, which was always easy to do in this terrain when you can see the lines the guy in front is taking. We took different lines going to #10 so I knew I had another different gaffle, and I took a safe line in to be sure going into the green. As I got close things stopped making sense (hilltop to my right wasn't there, then the green wasn't clear at all) and I hesitated a bit, but then saw the open and got my control. Maybe 15 seconds lost due to the hesitation, but Nixon also had a much shorter gaffle of maybe 1 minute, so he got away.

I kept pushing on and ran really well from there, hoping for a shorter gaffle to get me back in touch and give Sasha a shot, but I had another long gaffle in the last section and Nixon had the shortest one. As I ran back to the crossing point Josh punched and turned and I clung on back to the finish, sending Sasha off with Matt but 3 mins behind Kris.


I'm annoyed. I feel that I did my job well and I couldn't have done much more. Nixon wasn't much better than me today, and to lose 3 minutes on the last 3rd of the course with minimal mistakes is hard to take.

Perhaps I could have been fresher and perhaps I could have got more of a gap when I had a shorter gaffle in the far section, but I was never gonna taper for this and I guess I'm not yet confident enough to push off on my own at this level. Also I wasn't racing for a time, I was racing for a position, which I think is the right thing to do.

Ahh well, it was really fun and hopefully with another year of fitness and experience I'll be able to do better, and not let the team down again.

Running 8:00 [2] 1.17 km (6:50 / km) +4m 6:42 / km
shoes: Inov8 X-talon 212 - March 18

Running 2:53 [2] 0.48 km (5:58 / km)
shoes: Inov8 X-talon 212 - March 18

Saturday May 19 #

7 AM

Running 16:03 [2] 3.38 km (4:45 / km) +24m 4:35 / km
shoes: Nike Vomero 10

Gorgeous morning jog with Ali.
1 PM

Running 8:52 [2] 1.69 km (5:15 / km) +66m 4:24 / km
shoes: Inov8 X-talon 212 - March 18

Wu with Bash and Alex. Forced to walk for 1km so we didn't scare some horses and I very nearly missed my start..

Orienteering 1:05:57 [4] 11.0 km (6:00 / km) +406m 5:04 / km
shoes: Inov8 X-talon 212 - March 18

British Champs

Felt great and orienteered very well, apart from switching off behind spongey and getting lost on the (maybe badly mapped?) slope at #3 and binning ~2 mins. Apart from that all good and I'm very happy with the shape I'm in.

Awesome to win by a big margin, although Joe snuck ahead on M18 so big respect for that!

No water stations on a race like this (especially for the elites) is dangerous in my opinion. It seems no lessons were learned from the same situation at the Scottish 6 days last year. It would have been so easy to do today as well.

Running 15:15 [3] 2.62 km (5:49 / km) +19m 5:37 / km
shoes: Inov8 X-talon 212 - March 18

Friday May 18 #

7 AM

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

With Beth.
6 PM

Running 40:16 [2] 8.6 km (4:41 / km) +250m 4:05 / km
shoes: Nike Pegasus 32

Lovely easy loop around forest tracks from the FSC. Feeling fresh after an unplanned rest day yesterday.

Thursday May 17 #

7 AM

Running 3:31 intensity: (18 @1) + (2:24 @2) + (49 @3) 0.72 km (4:53 / km)
ahr:132 max:160 shoes: Asics Gel-Galaxy 8

Running 3:40 [2] 0.69 km (5:20 / km) +5m 5:08 / km
shoes: Asics Gel-Galaxy 8

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

Wednesday May 16 #

8 AM

Cross Training (Aquajogging) 50:00 [2]

6 PM

Running 18:27 intensity: (32 @1) + (5:48 @2) + (11:45 @3) + (22 @4) 3.72 km (4:58 / km) +25m 4:48 / km
ahr:147 max:175 shoes: Salomon Sense Pro 2

Running 10:20 [5] 3.15 km (3:17 / km) +19m 3:11 / km
ahr:165 max:172 shoes: Salomon Sense Pro 2

Meadows 2 mile race - 3rd

I was really looking forward to a nice fun race with some of my favourite boys but an easy start with Ali was apparently too much for Dan, Tim and Tam and I never saw them again. Got to race a couple of guys though with Ali way off the front, and I out sprinted Pat Gie for 3rd. Quite happy with this.

Running 26:34 [2] 5.2 km (5:06 / km) +11m 5:03 / km
ahr:169 max:184 shoes: Salomon Sense Pro 2

Tuesday May 15 #

2 PM

Running 25:29 intensity: (6 @0) + (2:23 @1) + (18:28 @2) + (4:31 @3) + (1 @4) 4.57 km (5:34 / km) +21m 5:27 / km
ahr:136 max:170 shoes: Salomon Sense Pro 2

Left shoe nearly got a hole in the side.

Running 30:00 intensity: (6:00 @2) + (24:00 @4) 7.49 km (4:00 / km) +6m 3:59 / km
ahr:161 max:186 shoes: Salomon Sense Pro 2

3 x 8 mins [2 mins]

Feeling good for once, yey! Treated this like a race and I think this is the right approach for me.

Gonna turn my wrist HR monitor (Garmin forerunner 235) off, it's had far too many chances and is definitely getting worse. Wouldn't recommend, hopefully the next edition will be better.

Running 30:31 intensity: (10 @1) + (5:03 @2) + (24:01 @3) + (1:06 @4) + (11 @5) 6.22 km (4:55 / km) +134m 4:26 / km
ahr:154 max:178 shoes: Salomon Sense Pro 2

Extended cool down ft strides.

Monday May 14 #

5 PM

Running 3:12 intensity: (3 @0) + (13 @1) + (1:05 @2) + (1:51 @3) 0.75 km (4:16 / km)
ahr:138 max:150 shoes: Asics Gel-Galaxy 8

Running 26:43 intensity: (24 @1) + (12:24 @2) + (13:55 @3) 5.22 km (5:07 / km) +80m 4:45 / km
ahr:146 max:164 shoes: Asics Gel-Galaxy 8

Little jog on the seat. Would have done longer but was feeling quite sick.

Strength and Conditioning 1:00:00 [1]

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