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Training Log: Felly

In the last 7 days:

activity # timemileskm+m
  Cross Training3 2:46:15
  Orienteering4 2:35:13 15.47(10:02) 24.9(6:14) 338
  Strength and Conditioning2 2:15:00
  Running3 57:17 6.53(8:46) 10.51(5:27) 72
  Total8 8:33:45 22.0 35.41 409
averages - sleep:4.5 weight:77kg
«
2:19
0:00
WeThFrSaSuMoTu

Monday Feb 20 #

6 AM

Note
slept:3.5

✈️
3 PM

Cross Training 46:15 intensity: (12:14 @1) + (31:14 @2) + (1:28 @3) + (1:19 @4)
ahr:125 max:175 shoes: Nike Zoom Winflo 2

Spin in the park gym with Klára, Ewan and Tam on rubbish bikes. Staring at the map I wish I was running on.

Strength and Conditioning 1:00:00 [1]
shoes: Nike Zoom Winflo 2

Standard Monday sesh, had to use our imagination to get some of the stuff done.

Sunday Feb 19 #

10 AM

Running 7:48 intensity: (3:00 @2) + (4:48 @3) 1.35 km (5:47 / km) +2m 5:45 / km
ahr:143 max:163 shoes: Nike Zoom Winflo 2

Orienteering 16:55 intensity: (3:06 @2) + (1:02 @3) + (46 @4) + (12:01 @5) 3.83 km (4:25 / km) +4m 4:24 / km
ahr:175 max:190 shoes: Nike Zoom Winflo 2

Scottish Sprint champs - Part 1 - Lossiemouth Forest

An exercise in aiming off. Felt shocking warming up but as soon as I started the adrenaline took over and I ran well, navigation was good too. Loved it! Managed to sneak in front of Ali for the win :)

Running 8:00 [2] 1.7 km (4:42 / km)
shoes: Nike Zoom Winflo 2

Went for a dip. Garmin died :(
2 PM

Running 10:00 [2] 1.5 km (6:40 / km)
shoes: Nike Zoom Winflo 2

Orienteering 15:10 intensity: (2:00 @4) + (13:10 @5) 4.0 km (3:48 / km) +20m 3:42 / km
shoes: Nike Zoom Winflo 2

Scottish Sprint champs - part 2 - Lossimouth urban and quarry

Excited going into this with a lead to defend and I feel like I did as well as I could, held nothing back and no major mistakes, just a few poor routes, so not too disappointed to be pipped by Ali overall. Another top notch area to finish a highly enjoyable weekend!

Running 12:00 [2] 2.5 km (4:48 / km) +15m 4:40 / km
shoes: Nike Zoom Winflo 2

Saturday Feb 18 #

6 PM

Running 7:26 intensity: (2:01 @1) + (5:25 @2) 1.37 km (5:26 / km) +13m 5:11 / km
ahr:120 max:139 shoes: Inov8 X-talon 212 - Feb 2017

Orienteering 58:33 intensity: (22 @1) + (1:51 @2) + (12:22 @3) + (39:02 @4) + (4:56 @5) 8.36 km (7:00 / km) +179m 6:19 / km
ahr:170 max:188 shoes: Inov8 X-talon 212 - Feb 2017

Scottish Night Champs - Darnaway

Running 12:03 intensity: (1:12 @1) + (10:43 @2) + (8 @3) 2.09 km (5:45 / km) +43m 5:14 / km
ahr:133 max:147 shoes: Inov8 X-talon 212 - Feb 2017

Friday Feb 17 #

Cross Training (Swimming) 45:00 [3]

With Klára, good fun having someone to chase! Felt the best I have swimming, very nice. Only taken a year to get to a decent level...

Thursday Feb 16 #

7 AM

Strength and Conditioning 1:15:00 [1]
slept:7.0 weight:77kg shoes: Inov8 F-lite 240

Feeling tired and tight. Abs still sore so reduced core.


Seriously looking forward to having a break from uni next week, and getting some much needed sun.
6 PM

Orienteering 39:51 intensity: (6:32 @1) + (26:22 @2) + (6:50 @3) + (7 @4) 5.09 km (7:49 / km) +96m 7:09 / km
ahr:132 max:167 shoes: Inov8 X-talon 212 - Feb 2017

Putting out controls for my FwtN at Craigmillar. Nowhere near as grotty as I'd feared. Took me longer than I'd expected.

Orienteering 24:44 intensity: (2:31 @1) + (15:01 @2) + (7:05 @3) + (7 @4) 3.61 km (6:52 / km) +39m 6:31 / km
ahr:137 max:171 shoes: Inov8 X-talon 212 - Feb 2017

Collecting about half the controls as the great dalkeith lads got a load for me :)

Think it went well, people said they liked the course :)

Wednesday Feb 15 #

1 PM

Cross Training (Aquajogging) 1:15:00 [2]
slept:3.0

Dreaming

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Lower LegAchilles Tendonitis213+days
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Training Targets

Jan 1 – Dec 31 (365d)
Total 2500km
actual:340.2km13%
projected:2435.1km97%
Total 400:00:00
actual:68:12:2517%
projected:488:08:52122%

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