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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Felly

In the 7 days ending Jun 3:

activity # timemileskm+m
  Running5 5:22:10 41.51(7:46) 66.81(4:49) 536
  Cross Training2 2:59:52
  Strength and Conditioning3 2:00:00
  Orienteering1 35:07 4.67(7:31) 7.52(4:40) 23
  Total7 10:57:09 46.18 74.33 559
averages - weight:71kg

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MoTuWeThFrSaSu

Sunday Jun 3 #

Note

Just over a month until JWOC! Got 4 weeks of training to go, most of which will be spent on training camps focusing on orienteering, then into the taper. I'm very excited to be so close now, and really motivated to work hard over the next month to be in the best possible shape in Hungary.
7 AM

Running 1:34:12 [3] 20.49 km (4:36 / km) +352m 4:14 / km
shoes: Nike Pegasus 32

Lovely braids and craigmillar lap with Peter. First time joining these 2 places up so it was good to get a tour.

Saturday Jun 2 #

Note
(rest day)

Friday Jun 1 #

2 PM

Running 30:51 [2] 5.66 km (5:27 / km) +16m 5:22 / km
shoes: Nike Vomero 10

Full drill set.

Running intervals 29:31 intensity: (9:31 @2) + (20:00 @5) 6.85 km (4:18 / km) +5m 4:17 / km
shoes: Nike Vomero 10

5 short killing fields lap ~ 4 mins [2 mins]

Felt grim from the 2nd rep onwards and wanted to stop but the times didn't get much slower so I finished it. Really pleased with this one.

A storm erupted during my warm up making things rather slippy, but kept me nicely cool so all good.

Running 13:23 [2] 2.32 km (5:47 / km) +62m 5:06 / km
shoes: Nike Vomero 10

Grim up the hill, had to weave it.
6 PM

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

With Nixon

Thursday May 31 #

7 PM

Running 5:15 [2] 1.15 km (4:33 / km)
shoes: Nike Vomero 10

Cross Training (Spinning) 2:02:26 [2]

Been feeling a lot better all day so went ahead with this.

Running 5:12 [2] 1.08 km (4:49 / km) +16m 4:29 / km
shoes: Nike Vomero 10

Strength and Conditioning 20:00 [1]

Mobility.

Wednesday May 30 #

7 PM

Running 1:23:19 [3] 17.19 km (4:51 / km) +57m 4:46 / km
shoes: Nike Pegasus 32

Chatty countryside score with Tom and Pete.

Feeling quite fluey all evening after this. A bit better in the morning.

Tuesday May 29 #

6 PM

Strength and Conditioning 40:00 [1]

Garden gym.

Cross Training (Cycling) 57:26 [2]

Venturing beyond my kingdom.

Monday May 28 #

10 AM

Running 19:40 [2] 3.47 km (5:40 / km)
shoes: Nike Pegasus 32

Took a while to wake my legs up.

Orienteering 35:07 intensity: (15:00 @2) + (20:07 @4) 7.52 km (4:40 / km) +23m 4:36 / km
shoes: Nike Pegasus 32

York Sprintervals

Split the mens open course into the 3 technical sections which I took hard and jogged the dog legs in between without planning ahead. Very busy in town and feeling quite tired which took some of the quality out of this, and stopped punching the controls after a bit as it was ruining flow. Lots of controls in ambiguous places as usual, never went to one of them which was under a bridge, I just ran over and couldn't be bothered to go back. Gorgeous day though and it was fun as usual dodging the crowds in the centre.

Running 40:47 [2] 8.59 km (4:45 / km) +26m 4:41 / km
shoes: Nike Pegasus 32

Tired and hot to Poppleton.

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