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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Felly

In the 7 days ending May 27:

activity # timemileskm+m
  Running6 5:44:19 41.9(8:13) 67.44(5:06) 1130
  Cross Training2 1:49:04
  Strength and Conditioning2 1:20:00
  Orienteering1 35:55 4.03(8:55) 6.48(5:33) 227
  Total8 9:29:18 45.93 73.92 1357
averages - weight:71kg

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MoTuWeThFrSaSu

Sunday May 27 #

4 PM

Running 1:26:54 [2] 16.27 km (5:21 / km) +349m 4:49 / km
shoes: Salomon Sense Pro 2

Windy kerridge with relay relevant map. Feeling fine.

Saturday May 26 #

8 AM

Running 19:41 [2] 3.78 km (5:12 / km) +28m 5:01 / km
shoes: Nike Pegasus 32

Feet hurting during this but fine once the race started, and fine after.

Running 18:02 [5] 5.06 km (3:34 / km) +100m 3:14 / km
shoes: Nike Pegasus 32

Macclesfield Parkrun - 1st

I was hoping for the course record (17:28) as it's a new one but knowledge of the course would have been extremely helpful with all the climbs and unclear turns. Off the front the whole way but didn't gain at all after the first kilometre. Probably the funnest parkrun I've done and lots of grass to keep the legs happy.

Running 27:40 [2] 5.29 km (5:14 / km) +19m 5:08 / km
shoes: Nike Pegasus 32

ft downhill strides.

Running 13:44 [2] 2.74 km (5:01 / km) +60m 4:31 / km
shoes: Nike Pegasus 32

6 PM

Cross Training (Cycling) 1:06:46 [2]

Borrowed Tom's fancy road bike, it was very enjoyable. Extreme crosswinds on the ridge though.

I was planning on doing this yesterday morning but it was raining and I couldn't get the hang of the rollers - probably would have died.

Friday May 25 #

Note

Lots of walking around Manchester and then at a concert in the evening. It's a shame to miss the Scottish but this had been booked before I knew of the clash.

Thursday May 24 #

2 PM

Strength and Conditioning 40:00 [1]

Garden gym. Did most stuff but couldn't think of a way to do deadlifts..
5 PM

Running 29:27 [2] 5.25 km (5:37 / km) +116m 5:03 / km
shoes: Inov8 X-talon 212 - March 18

Orienteering 35:55 [3] 6.48 km (5:33 / km) +227m 4:43 / km
shoes: Inov8 X-talon 212 - March 18

Lyme Park

Rich Robinson turned up so I ran slightly harder than intended, but got the win so all good :) not sure this can ever be called Orienteering for me but whatever.

Been doing a partially planned tempoey race the day after a session for the last few weeks now to prepare for the back to back racing at jwoc and I think it's working well.

Running 18:02 [2] 3.36 km (5:22 / km) +43m 5:02 / km
shoes: Inov8 X-talon 212 - March 18

Wednesday May 23 #

1 PM

Running 24:03 [1] 3.75 km (6:25 / km) +73m 5:51 / km
shoes: Nike Pegasus 32

Running 32:00 intensity: (8:00 @2) + (24:00 @4) 7.72 km (4:09 / km) +133m 3:49 / km
shoes: Nike Pegasus 32

4 x 6 mins [2 mins]

On a rough path so not ideal shoe choice but it was okay. Feeling quite good after the double rest day and nice to have the wind behind me on the uphill.

Running 16:23 [1] 3.03 km (5:24 / km) +3m 5:23 / km
shoes: Nike Pegasus 32

6 PM

Running 54:52 [3] 10.47 km (5:15 / km) +206m 4:46 / km
shoes: Nike Pegasus 32

Nice kerridge run with Tom. Left ankle hurting a little.

Tuesday May 22 #

Note
(rest day)

I was intending to do some easy cross training today but I ran out of time and had a train to catch. There was time in the morning but it didn't happen. Annoying but I was feeling very tired anyway after the weekend so another day of rest probably is only a good thing (shut up Dan ;) ).

Monday May 21 #

4 PM

Running 3:31 [2] 0.71 km (4:58 / km)
shoes: Asics Gel-Galaxy 8

Cross Training (Spinning) 42:18 [2]

Strength and Conditioning 40:00 [1]
weight:71kg

Feeling really quite tired so cut quite a lot out. A few aches and pains, most notably in my left hip flexors and left side of left foot.

Went and played some footy after which definitely won't have helped.

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