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Training Log: Felly

In the last 7 days:

activity # timemileskm+m
  Cross Training3 2:23:00
  Strength and Conditioning2 1:45:00
  Orienteering2 1:41:20 10.54(9:37) 16.97(5:58) 531
  Running3 1:39:02 10.95(9:03) 17.62(5:37) 109
  Drills/Mobility2 36:41 0.43 0.7
  Total9 8:05:03 21.92 35.28 640
averages - sleep:7 weight:76kg
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1:31
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FrSaSuMoTuWeTh

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.

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.

Tuesday Mar 21 #

7 AM

Drills/Mobility 30:00 [1]
slept:8.0 weight:75.2kg shoes: Inov8 F-lite 240

5 PM

Running 14:31 intensity: (21 @1) + (5:55 @2) + (8:15 @3) 2.9 km (5:00 / km) +20m 4:50 / km
ahr:146 max:157 shoes: Nike Zoom Winflo 2

DVC then a lap.

Drills/Mobility 6:41 intensity: (21 @1) + (2:08 @2) + (3:41 @3) + (31 @4) 0.7 km (9:33 / km)
ahr:148 max:167 shoes: Nike Zoom Winflo 2

Cold drills.

Running intervals 16:59 intensity: (5:19 @2) + (1:57 @3) + (8:17 @4) + (1:26 @5) 3.8 km (4:28 / km)
ahr:163 max:183 shoes: Nike Zoom Winflo 2

3 x ~1km [~3 mins]

Really struggled, stomach issues. Not exactly confidence boosting. Left my watch on indoor setting so no GPS data.

3:04, 3:08, 3:12

Running 18:57 intensity: (27 @1) + (16:38 @2) + (1:52 @3) 3.5 km (5:25 / km) +10m 5:20 / km
ahr:139 max:150 shoes: Nike Zoom Winflo 2

To the library for a pit stop then a lap on my own. Cold and slow.

Monday Mar 20 #

4 PM

Cross Training (Spinning) 33:00 intensity: (32:51 @1) + (9 @2)
ahr:106 max:120 slept:8.0 weight:76.8kg shoes: Inov8 F-lite 240

5 PM

Strength and Conditioning 45:00 [1]
shoes: Inov8 F-lite 240

Struggled to get myself into gear tonight.

Sunday Mar 19 #

8 AM

Running 13:36 intensity: (55 @1) + (8:38 @2) + (4:02 @3) + (1 @4) 2.02 km (6:44 / km) +23m 6:22 / km
ahr:138 max:167 shoes: Inov8 X-talon 212 - Feb 2017

Running 4:15 intensity: (38 @2) + (3:37 @3) 0.59 km (7:13 / km)
ahr:149 max:155 shoes: Inov8 X-talon 212 - Feb 2017

Orienteering 31:49 intensity: (3 @2) + (5:02 @3) + (20:58 @4) + (5:46 @5) 5.46 km (5:50 / km) +113m 5:17 / km
ahr:173 max:191 shoes: Inov8 X-talon 212 - Feb 2017

BUCS Relays

2nd leg for the 2nd team with Alex and Tim. I knew that Alex had a high chance of coming back at the front, so I was worried when I felt awful warming up (wonder why :p). He came through spectator a few minutes down which took some of the pressure off and I got sent out on my own with a few teams to chase.

Same aims as yesterday, keep calm and stay in control, knew that a lot of people would be making mistakes. Started well choosing the left route to #1 and nicely ticked off the first few. Saw Colm going into #4 and worked hard to catch him up the path to #5. I asked him which way he wanted to do the long leg and he wasn't set so I decided to nail it straight, I thought with 2 of us we could find some nice lines through the grot. It went fairly nicely other than having to backtrack though 1 patch of brambles.

We compared codes going into #6 and happily saw we shared the next 6 controls, and I took the lead and tried to push hard. Little slip in the circle of #11 and then I had to let Colm take me to #12 cos I had a sticker over it (thanks mate), then we said our fairwells and parted ways, for about 200m before we came back together again along with Duncan.

Next few up to spectator were poor, I was hesitant and picked some bad lines, and ended up way left of #17, losing a big chunk of time and getting dropped by the boys. Worked really hard through the spectator to try to rejoin but had to calm myself down going into the last loop. Saw Colm dipping into #21 just as I was about to get confused by the dodgy circle/contour mapping, then followed him and Duncan towards their control beneath the path, realising I was too low far too late. Still, managed to get to #23 at the front of our pack and saw Mikey coming out of it, so chased him down to the finish, not quite making the catch but sending Tim off in the pack fighting for bronze. Job done.

Really happy with this preformance, I get distracted when racing others far too frequently so pleasing to stay focused for most of the course. Felt really good physically also and gave everything (as the people on the finish can account for).

A fantastic day for EUOC winning both relays and bringing Fergus home. So great to be part of this team!

BUCS Relay Quickroute

Results

Running 8:44 intensity: (38 @1) + (6:04 @2) + (2:02 @3) 1.25 km (6:58 / km) +11m 6:40 / km
ahr:137 max:150 shoes: Inov8 X-talon 212 - Feb 2017

Saturday Mar 18 #

12 PM

Running 8:27 intensity: (8 @1) + (6:26 @2) + (1:53 @3) 1.59 km (5:20 / km) +11m 5:09 / km
ahr:138 max:150 slept:7.0 shoes: Inov8 X-talon 212 - Feb 2017

With P

Running 4:17 intensity: (13 @1) + (39 @2) + (3:13 @3) + (12 @4) 0.45 km (9:29 / km)
ahr:151 max:169 shoes: Inov8 X-talon 212 - Feb 2017

Orienteering 1:09:31 intensity: (12:26 @3) + (52:32 @4) + (4:33 @5) 11.5 km (6:03 / km) +418m 5:07 / km
ahr:172 max:195 shoes: Inov8 X-talon 212 - Feb 2017

BUCS Individual - Wharncliffe

Went into this race with the aim of having a good mindset and staying in control from start to finish, as practice for the more important races to come. As a result I'm very happy with my performance, pretty much everything I could control on the day went well.

However, I felt bad physically the whole way round, and unable to push when I really wanted to. This caused the bad routechoice to 6, going up to the path and losing ~1 minute, as I thought I'd lose more time struggling through the terrain. Speed down the paths and on the open was just not good enough. Hopefully when I actually taper, this will improve.

Still, a good first outing at BUCS, really enjoyed the course (a LOT better than I'd feared due to previous outings in this area), and good performances from EUOC putting us in a good place going into the relays. Got some serious chafing though! #bloodynips

Results/Map

BUCS Quickroute

Running 9:16 intensity: (1:11 @1) + (3:34 @2) + (4:04 @3) + (27 @4) 1.51 km (6:07 / km) +35m 5:29 / km
ahr:142 max:172 shoes: Inov8 X-talon 212 - Feb 2017

Friday Mar 17 #

2 PM

Cross Training (Swimming) 30:00 [1]
slept:6.0 (rest day)

Easy swim.

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