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Training Log: Mattfelly

In the last 7 days:

activity # timemileskm+m
  Running4 3:29:30 22.56(9:17) 36.31(5:46) 851
  Strength and Conditioning2 2:00:00
  Cross Training2 1:40:51
  Orienteering2 48:41 6.59(7:23) 10.61(4:35) 104
  Drills/Mobility2 36:07 0.39 0.63
  Total9 8:35:09 29.55 47.55 955
averages - sleep:4 weight:76kg
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Saturday Jan 21 #

2 PM

Running 9:17 intensity: (34 @1) + (5:25 @2) + (3:18 @3) 1.51 km (6:09 / km) +3m 6:06 / km
ahr:139 max:160 shoes: Nike Zoom Winflo 2

Orienteering 23:55 intensity: (16 @2) + (3:43 @3) + (19:56 @4) 5.25 km (4:33 / km) +72m 4:16 / km
ahr:170 max:180 shoes: Nike Zoom Winflo 2

Big Weekend - City race.

Ran down to minimise road running, with the aim to do the same as yesterday but better. Went quite well, made a few mistakes and messed up the route on the long leg but mostly quite happy. Really good course!

Running 9:55 intensity: (5:04 @2) + (2:36 @3) + (2:15 @4) 1.85 km (5:21 / km) +19m 5:06 / km
ahr:149 max:180 shoes: Nike Zoom Winflo 2

Friday Jan 20 #

Note

Analysed last weeks camp with Nixon, really happy with how it went and where my technique is at the moment. Now I've got to work on making it all faster.
7 PM

Running warm up/down 6:36 intensity: (43 @1) + (3:35 @2) + (2:18 @3) 1.0 km (6:35 / km) +2m 6:32 / km
ahr:137 max:158 shoes: Nike Zoom Winflo 2

Orienteering 24:46 intensity: (38 @2) + (6:06 @3) + (18:01 @4) + (1 @5) 5.35 km (4:38 / km) +32m 4:30 / km
ahr:168 max:182 shoes: Nike Zoom Winflo 2

Big Weekend - FWTN at KB.

Aimed to take this at a cruisy tempo pace and nail the controls, but my nav was shocking so lost a tonne of time. Definitely need to improve my sprint technique! Really enjoyed it though.

Running warm up/down 6:09 intensity: (16 @1) + (5:27 @2) + (26 @3) 1.08 km (5:43 / km)
ahr:138 max:147 shoes: Nike Zoom Winflo 2

Thursday Jan 19 #

7 AM

Strength and Conditioning 1:00:00 [1]
slept:3.0 weight:75kg shoes: Inov8 F-lite 240

Blimey this was a struggle... Different exercises to Monday, good fun! #benchlyf
4 PM

Cross Training (Spinning) 1:00:23 intensity: (10:07 @1) + (45:00 @2) + (5:16 @3)
ahr:132 max:154 shoes: Inov8 F-lite 240

With Klára and Madara.

Wednesday Jan 18 #

2 PM

Running 1:32:46 intensity: (11 @1) + (19:21 @2) + (54:40 @3) + (18:34 @4) 15.8 km (5:52 / km) +564m 4:59 / km
ahr:154 max:180 shoes: Nike Zoom Winflo 2

Long and hilly with EUOC. Felt good until MFD then felt like death after that. Very sore now. Think I'm getting fitter though so thats nice.

Tuesday Jan 17 #

7 AM

Drills/Mobility 30:00 [1]
slept:5.0 weight:77kg shoes: Inov8 F-lite 240

Tired but really good stuff. Will try to make this more of a regular thing.
5 PM

Running warm up/down 22:21 intensity: (43 @1) + (9:50 @2) + (11:46 @3) + (2 @4) 4.31 km (5:11 / km) +47m 4:55 / km
ahr:144 max:166 shoes: Nike Zoom Winflo 2

Drills/Mobility 6:07 intensity: (25 @1) + (49 @2) + (4:53 @3) 0.63 km (9:43 / km)
ahr:148 max:159 shoes: Nike Zoom Winflo 2

Running intervals 44:01 intensity: (2:22 @2) + (26:34 @3) + (14:52 @4) + (13 @5) 7.59 km (5:48 / km) +168m 5:13 / km
ahr:159 max:188 shoes: Nike Zoom Winflo 2

New year, new session - power hills. Absolutely loved it!

6 x 1 min [3 mins]
8 x 30s [2 mins]

Was too slippy for flats but not too bad. The 1 mins were tough and I was just off the back of the boys but in the 30s felt strong and was in the bunch - weird feeling! Even had a go on the last rep but Alex just pipped me :'(

So much more enjoyable than the threshold reps, will aim to get to these every week.

Running warm up/down 18:25 intensity: (1:34 @2) + (13:59 @3) + (2:52 @4) 3.17 km (5:49 / km) +49m 5:23 / km
ahr:159 max:169 shoes: Nike Zoom Winflo 2

With Mikey and Madara, then showed Mikey the delights of my flat...

Monday Jan 16 #

4 PM

Cross Training (Spinning ) 40:28 intensity: (15:09 @1) + (24:49 @2) + (30 @3)
ahr:122 max:148 shoes: Inov8 F-lite 240

Easy pre gym.
5 PM

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

New session, did it with Alex. Makes a nice change.

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