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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: FJohnson

In the 30 days ending Apr 30, 2017:

activity # timemileskm+mload
  Road Cycling5 5:35:40 63.73(11.4/h) 102.56(18.3/h) 406937.2
  Orienteering 10 4:55:16 29.76(9:55) 47.89(6:10) 822172 /185c92%1272.1
  Warm up/down9 2:04:40 8.39(14:51) 13.51(9:14) 833 /3c100%341.1
  Running5 1:59:08 12.76(9:20) 20.54(5:48) 159362.3
  Turbo4 1:58:29 39.78(20.1/h) 64.02(32.4/h)372.3
  Football 3 1:40:00270.0
  Handball 2 1:30:00180.0
  Athletics1 45:00135.0
  Strength/gym 3 30:0030.0
  Total34 20:58:13 154.42 248.52 1470175 /188c93%3900.0

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Tuesday Apr 25, 2017 #

11 AM

Handball 45:00 [2]

Monday Apr 24, 2017 #

Note
(sick)

Thought I had recovered but woke up this mornin with a really bad throat

Sunday Apr 23, 2017 #

3 PM

Running 15:44 [3] 3.65 km (4:19 / km) +35m 4:07 / km
ahr:169 max:181 shoes: Brooks Aduro 3

Nice an hot. Half enjoyable run today which is a swag change.
So happy I am here and not in Sicily.

Running intervals 9:56 [5] 2.08 km (4:47 / km) +3m 4:44 / km
ahr:164 max:188 shoes: Brooks Aduro 3

Intervals FTW

Running 9:12 [3] 2.12 km (4:20 / km) +29m 4:04 / km
ahr:173 max:181 shoes: Brooks Aduro 3

Run back

Saturday Apr 22, 2017 #

10 AM

Road Cycling 45:51 [2] 13.21 km (17.3 kph) +30m
ahr:138 max:160

Ride out to event.
11 AM

Orienteering 11:27 [3] ** 2.21 km (5:11 / km) +2m 5:09 / km
ahr:171 max:179 spiked:23/23c shoes: Brooks Aduro 3

Local schools league thing ran longest course won by 3 mins
12 PM

Orienteering 10:51 [3] *** 2.3 km (4:43 / km) +2m 4:42 / km
ahr:177 max:182 spiked:26/26c shoes: Brooks Aduro 3

Had quickest time on this course as well but went full retard mode and just forgot to punch the control as I ran by
2 PM

Running 25:00 [1] 2.0 km (12:30 / km) +4m 12:23 / km
ahr:110 max:139 shoes: Brooks Aduro 3

Collecting controls
3 PM

Road Cycling 51:56 [3] 17.45 km (20.2 kph) +71m
ahr:148 max:179

Ride home

Thursday Apr 20, 2017 #

1 PM

Football 30:00 [2]

2 PM

Athletics 45:00 [3]
shoes: Brooks Aduro 3

Did 15,20,25,30 and 100m sprints.
Javelin:16.1
Long jump:3.4
Triple jump:8.4
C • wow youre shit at long jump... 2

Wednesday Apr 19, 2017 #

1 PM

Football 40:00 [3]

5 PM

Turbo warm up/down 10:00 [2] 2.42 mi (14.5 mph)
ahr:117 max:158

Turbo 20:00 [3] 7.36 mi (22.1 mph)
ahr:145 max:159

Tuesday Apr 18, 2017 #

11 AM

Handball 45:00 [2]

1 PM

Football 30:00 [3]

Sunday Apr 16, 2017 #

11 AM

Warm up/down warm up/down 10:00 [2] 1.24 km (8:04 / km)
ahr:123 max:151 shoes: Inov8 X-Talon 212

12 PM

Orienteering long 1:02:32 [5] **** 10.66 km (5:52 / km) +185m 5:24 / km
ahr:176 max:191 spiked:12/17c shoes: Inov8 X-Talon 212

Shit.
Illness wasn't that bad today but I still kinda felt it.
Really poor navigation in places and shite route choices probably lost me a top 5 maybe.
Got 19th today 1s off eirik which was annoying and 12th overall.
But will get some rest tomorrow get training again and go again at British.

Saturday Apr 15, 2017 #

1 PM

Warm up/down warm up/down 30:11 [3] ** 3.04 km (9:56 / km)
ahr:135 max:169 spiked:3/3c shoes: Inov8 X-Talon 212

Orienteering race 28:28 [5] *** 5.0 km (5:42 / km) +70m 5:19 / km
ahr:181 max:193 spiked:20/22c shoes: Inov8 X-Talon 212

Came 6th beatin matt for the first time in the forest so rly happy.
But again I didn't feel great and 2 tiny mistakes.
Got a bit of a bruise after my slide.
Tomorrow should be hard.

Friday Apr 14, 2017 #

Event: JK 2017 - Jan Kjellström International Festival of Orienteering
 
12 PM

Warm up/down warm up/down 23:52 [3] 2.03 km (11:45 / km) +6m 11:35 / km
ahr:131 max:167 shoes: Brooks Aduro 3

1 PM

Orienteering race 16:03 [5] **** 3.52 km (4:34 / km) +10m 4:30 / km
ahr:181 max:195 spiked:17/18c shoes: Brooks Aduro 3

My illness had a effect on me today as my stomach wasn't feeling great.
But happy to get 8th as there was error and I wasn't feeling good.
10 PM

Strength/gym 10:00 [1]

Rollin

Thursday Apr 13, 2017 #

9 PM

Strength/gym 10:00 [1]

Rollin

Wednesday Apr 12, 2017 #

3 PM

Warm up/down warm up/down 4:27 [1] 0.8 km (5:34 / km) +2m 5:30 / km
ahr:142 max:163 shoes: Brooks Aduro 3

Orienteering 6:39 [3] 1.4 km (4:45 / km) +8m 4:37 / km
ahr:175 max:185 spiked:6/6c shoes: Brooks Aduro 3

Same place as last week but different courses.
Felt fine apart from my knees aching a bit
But as it was my last bit of prep for jk sprint I am happy.

Orienteering 7:17 [3] *** 1.6 km (4:33 / km) +11m 4:24 / km
ahr:173 max:186 spiked:11/11c shoes: Brooks Aduro 3

Running 15:32 [1] 2.59 km (6:00 / km) +24m 5:44 / km
ahr:157 max:165 shoes: Brooks Aduro 3

Jogged home with ma mum

Tuesday Apr 11, 2017 #

4 PM

Turbo warm up/down 8:00 [2] 2.0 mi (15.0 mph)
ahr:120 max:162

Turbo 21:17 [4] 8.0 mi (22.6 mph)
ahr:151 max:162

Been bunged up all day so thought I should do something. Tried this and didn't feel to bad so fingers crossed I will be ok
C • #pray4finlay 1

Sunday Apr 9, 2017 #

11 AM

Orienteering race 34:27 [4] *** 4.77 km (7:13 / km) +130m 6:21 / km
ahr:177 max:190 spiked:12/12c shoes: Inov8 X-Talon 212

Wasn't feeling great in my throat or stomach so decided to do green instead of blue.
Walked a bit of the hills cos I just felt shit.
But when I got to 8 I sped up cos it was down hill and I felt a bit better.

Warm up/down warm up/down 9:07 [2] 0.68 km (13:24 / km)
ahr:141 max:164 shoes: Inov8 X-Talon 212

Saturday Apr 8, 2017 #

9 AM

Running race (Parkrun) 21:23 [4] 5.0 km (4:17 / km) +55m 4:03 / km
ahr:181 max:195 shoes: Asics Gel-Fuji Trabuco 5

Felt like dog shite all the way round but still got a pb

Warm up/down warm up/down 10:37 [3] 1.17 km (9:04 / km) +15m 8:32 / km
ahr:136 max:158 shoes: Asics Gel-Fuji Trabuco 5

3 PM

Road Cycling 1:24:32 [3] 20.5 km (14.6 kph) +102m
ahr:126 max:175

Absolute madness two bits of training in one day !
Just a gentle ride with ma mum.

Friday Apr 7, 2017 #

3 PM

Turbo warm up/down 7:52 [2] 2.0 mi (15.3 mph)
ahr:117 max:164

Turbo 21:26 [4] 8.0 mi (22.4 mph)
ahr:152 max:165

Thursday Apr 6, 2017 #

3 PM

Road Cycling 23:58 [2] 6.5 km (16.3 kph) +55m
ahr:120 max:142 shoes: Asics Gel-Fuji Trabuco 5

Riding to and from starts.
4 PM

Warm up/down warm up/down 4:51 [2] 0.84 km (5:46 / km) +3m 5:40 / km
ahr:146 max:161 shoes: Asics Gel-Fuji Trabuco 5

Orienteering 2:25 [4] ** 0.61 km (3:58 / km) +6m 3:47 / km
ahr:167 max:178 spiked:2/2c shoes: Asics Gel-Fuji Trabuco 5

Sprint training at Lanny uni.
Short course.

Orienteering 3:29 [4] ** 0.81 km (4:18 / km) +11m 4:02 / km
ahr:175 max:184 spiked:4/4c shoes: Asics Gel-Fuji Trabuco 5

Medium course.

Orienteering 6:33 [4] *** 1.6 km (4:06 / km) +12m 3:57 / km
ahr:178 max:188 spiked:14/14c shoes: Asics Gel-Fuji Trabuco 5

Long course.
Feel pretty good for JK sprint.
5 PM

Running intervals 22:21 [5] 3.1 km (7:13 / km) +9m 7:06 / km
ahr:157 max:185 shoes: Asics Gel-Fuji Trabuco 5

Laps around footy pitches with increased speed at some points.
Also two shuttles on every line till the halfway.
Includes rests/ pauses.

Wednesday Apr 5, 2017 #

5 PM

Turbo warm up/down 8:04 [3] 2.0 mi (14.9 mph)
ahr:121 max:164

Turbo 21:50 [3] 8.0 mi (22.0 mph)
ahr:151 max:164

Put the gears up by one this time

Tuesday Apr 4, 2017 #

2 PM

Road Cycling 2:09:23 [3] 44.9 km (20.8 kph) +148m
ahr:135 max:183

Ride out to coast with da dad.
It was hella windy which meant legs were shattered at the end.
Top notch sprint on salt ayre feeling good for the series.

Sunday Apr 2, 2017 #

Event: Interland
 
9 AM

Warm up/down warm up/down 8:12 [3] 0.81 km (10:07 / km) +2m 10:00 / km
ahr:136 max:165 shoes: Inov8 X-Talon 212

Orienteering race (Interland) 1:02:39 [5] ***** 7.85 km (7:59 / km) +290m 6:44 / km
ahr:180 max:191 spiked:12/16c shoes: Inov8 X-Talon 212

Interland in Herbeument, Belgium.
Toughest race of my life!
Made loads of little mistakes mainly due to the vegetation being so vague. Plus the hills absolutely killed me.

#3- Got lost in a patch of green and wasn't sure which green it was
#4- Didn't have a great plan and was too far right but relocated quickly
#8- Saw another control thought it looked right but it took me too high and i took my time to work out where i was.
#14- Just had absolutely no plan and only found the control cos a Belgian went into it ahead of me.

Overall i am happy with 6th due to me being a year younger than everyone else but also i think i could of done better if i had got more sleep than 3 or 4 hours.
11 PM

Strength/gym 10:00 [1]

Rolling on bottles
C • Why 6

Saturday Apr 1, 2017 #

3 PM

Warm up/down warm up/down 23:23 [3] 2.9 km (8:04 / km) +55m 7:22 / km
ahr:153 max:173 shoes: Inov8 X-Talon 212

Orienteering 42:26 [3] **** 5.56 km (7:38 / km) +85m 7:05 / km
ahr:169 max:184 spiked:13/14c shoes: Inov8 X-Talon 212

Interland training at Grandvoir.
Just messin about and looking at platforms in prep for the race on sunday.
Messed one up cos the vegetation was so vague.
Got some mad hang time of a jump which was sick and got quickest run in time out of everyone #beast.

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