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Attackpoint - performance and training tools for orienteering athletes

Training Log: FJohnson

In the last 7 days:

activity # timemileskm+m
  Orienteering 5 1:53:55 10.49(10:51) 16.89(6:45) 21772 /73c98%
  Strength/gym 3 50:00
  Football 1 45:00
  Turbo1 35:41 12.0(20.2/h) 19.31(32.5/h)
  Running5 24:12 2.38(10:10) 3.83(6:19) 26
  Cycling2 15:26 2.54(9.9/h) 4.08(15.9/h) 45
  Warm up/down1 14:12 0.87(16:19) 1.4(10:09) 7
  Total13 4:58:26 28.28 45.51 29572 /73c98%
averages - weight:62kg
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Saturday Apr 21 #

10 AM

Warm up/down warm up/down 14:12 [3] 1.4 km (10:09 / km) +7m 9:54 / km
ahr:158 max:179 (sick) shoes: Brooks Aduro 3

WU
11 AM

Orienteering race 18:48 [5] ***** 3.62 km (5:12 / km) +12m 5:07 / km
ahr:189 max:195 spiked:17/17c (sick) shoes: Brooks Aduro 3

York university 12th
Navigation again good one or two maybe slightly slower route but chest was killing me and had a lack of energy towards end. Legs felt relatively alright but just not recovered fully enough to go faster.

Running warm up/down 4:46 [2] 0.71 km (6:43 / km)
ahr:158 max:168 (sick) shoes: Brooks Aduro 3

Attempted WD with Louis

Thursday Apr 19 #

4 PM

Cycling 5:58 [3] 1.34 km (13.5 kph) +23m
ahr:123 max:143 (sick) shoes: Brooks Aduro 3

Cycle to the uni

Running warm up/down 2:33 [1] 0.39 km (6:32 / km)
ahr:142 max:155 (sick) shoes: Brooks Aduro 3

WU

Orienteering 2:51 [3] *** 0.57 km (5:00 / km)
ahr:165 max:177 spiked:2/3c (sick) shoes: Brooks Aduro 3

Over shot one cos the map seemed wrong

Orienteering 2:29 [4] *** 0.53 km (4:41 / km)
ahr:169 max:182 spiked:3/3c (sick) shoes: Brooks Aduro 3

Orienteering 2:32 [4] *** 0.56 km (4:31 / km) +5m 4:20 / km
ahr:171 max:183 spiked:5/5c (sick) shoes: Brooks Aduro 3

Orienteering 2:58 [4] **** 0.63 km (4:43 / km) +2m 4:38 / km
ahr:171 max:184 spiked:4/4c (sick)

Orienteering 4:51 [3] **** 1.11 km (4:22 / km) +8m 4:13 / km
ahr:177 max:187 spiked:4/4c (sick) shoes: Brooks Aduro 3

Legs felt good apart from shin which was tight
5 PM

Cycling 9:28 [2] 2.74 km (17.4 kph) +22m
ahr:130 max:149 (sick) shoes: Brooks Aduro 3

WD
9 PM

Strength/gym 15:00 [1]
(sick)

Rolling

Wednesday Apr 18 #

2 PM

Football 45:00 [3]
(sick)

Very hot
3 PM

Running warm up/down 3:43 [2] 0.6 km (6:12 / km) +5m 5:57 / km
ahr:144 max:161 (sick) shoes: Brooks Aduro 3

WU

Orienteering 2:30 [4] *** 0.55 km (4:33 / km) +3m 4:25 / km
ahr:172 max:183 spiked:4/4c (sick) shoes: Brooks Aduro 3

Sprint training at the uni
Felt tired after football so could’ve gone faster
Wanted to use the really technical bits but they were in construction

Orienteering 1:36 [4] *** 0.38 km (4:13 / km) +3m 4:03 / km
ahr:175 max:185 spiked:3/3c (sick) shoes: Brooks Aduro 3

4 PM

Orienteering 3:40 [4] *** 0.75 km (4:53 / km) +4m 4:46 / km
ahr:181 max:191 spiked:5/5c (sick) shoes: Brooks Aduro 3

Orienteering 6:19 [4] **** 1.3 km (4:52 / km) +11m 4:40 / km
ahr:182 max:191 spiked:7/7c (sick) shoes: Brooks Aduro 3

Legs were really tired at this point

Running warm up/down 10:08 [2] 1.77 km (5:44 / km) +21m 5:24 / km
ahr:159 max:173 (sick) shoes: Brooks Aduro 3

WD
Legs still feel rubbish on hills
9 PM

Strength/gym 10:00 [1]

Stretching

Tuesday Apr 17 #

12 PM

Strength/gym 25:00 [1]
(sick)

Ankle strengthening
5 PM

Turbo 35:41 [3] 19.31 km (32.5 kph)
ahr:143 max:159 weight:62kg (sick)

Hr much lower on a much harder sesh #promising

Sunday Apr 15 #

12 PM

Orienteering race 1:05:21 [5] **** 6.89 km (9:29 / km) +169m 8:27 / km
ahr:177 max:192 spiked:18/18c (sick) shoes: Asics Gel-FujiRunnegade 2

LOC long- 24th
Another perfect run but just as soon as it went uphill I was walking. Had some decent speed and footwork on the downhills but knew I was never gonna run a lot
2 PM

Running warm up/down 3:02 [1] 0.36 km (8:26 / km)
ahr:157 max:167 (sick) shoes: Asics Gel-FujiRunnegade 2

WD

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