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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: FJohnson

In the 30 days ending Nov 30, 2018:

activity # timemileskm+mload
  Running11 5:40:54 43.55(7:50) 70.08(4:52) 607972.8
  Road Cycling3 3:48:07 56.99(15.0/h) 91.71(24.1/h) 690684.3
  Turbo8 3:38:45 75.79(20.8/h) 121.97(33.5/h)501.6
  Orienteering 7 2:47:58 18.57(9:03) 29.89(5:37) 423730.7
  Strength/gym 1 1:15:00225.0
  Warm up/down3 47:26 4.2(11:18) 6.76(7:01) 81128.5
  Total28 17:58:10 199.09 320.41 18013242.9

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Friday Nov 30, 2018 #

2 PM

Strength/gym 1:15:00 [3]

Gym with Jongy and Buzz
Legs core and a bit of upper body

Thursday Nov 29, 2018 #

5 PM

Turbo 30:00 [3] 16.75 km (33.5 kph)
ahr:141 max:169

Wednesday Nov 28, 2018 #

2 PM

Running 27:14 [3] 6.0 km (4:32 / km) +66m 4:18 / km
ahr:169 max:187 shoes: Brooks Aduro 3

Down along canal quite windy

Tuesday Nov 27, 2018 #

5 PM

Turbo 27:14 [2] 16.09 km (35.4 kph)
ahr:141 max:168

Sunday Nov 25, 2018 #

12 PM

Running 57:09 [3] 12.1 km (4:43 / km) +70m 4:35 / km
ahr:166 max:179 shoes: Brooks Aduro 3

Finally doing a longer one, out to river and meadows then back along canal

Saturday Nov 24, 2018 #

12 PM

Road Cycling 1:52:52 [3] 44.83 km (23.8 kph) +560m
ahr:144 max:181

Relatively easy ride up to trough of Bowland with dad and quick descent down as well which was a bit crazy

Friday Nov 23, 2018 #

3 PM

Running hills 34:46 [3] 6.71 km (5:11 / km) +125m 4:44 / km
ahr:157 max:180 shoes: Brooks Aduro 3

After the good news did 6 and 6 reps on trig point hill

Thursday Nov 22, 2018 #

5 PM

Turbo 27:27 [2] 16.09 km (35.2 kph)
ahr:139 max:160

Wednesday Nov 21, 2018 #

2 PM

Running 26:34 [3] 6.25 km (4:15 / km) +58m 4:04 / km
ahr:173 max:187 shoes: Brooks Aduro 3

Felt pretty good fo this one

Sunday Nov 18, 2018 #

11 AM

Warm up/down warm up/down 13:47 [2] 2.26 km (6:06 / km) +7m 6:00 / km
shoes: Inov8 X-Talon 212

WU/WD

Orienteering race (BSOC) 30:58 [5] 5.81 km (5:20 / km) +99m 4:55 / km
shoes: Inov8 X-Talon 212

British schools 4th
Around 3 mins to flurry again
Felt good on the decents and no real mistakes till 11 where I didn’t go far enough.
Felt really sluggish and tired on the last few controls across the fields but should be set for Estonia next year

Saturday Nov 17, 2018 #

11 AM

Warm up/down warm up/down 16:56 [3] 2.43 km (6:58 / km) +51m 6:18 / km
shoes: Asics Gel-FujiRunnegade 2

WU/WD Almost died in the start box on slippery rocks
12 PM

Orienteering race (WSQE) 40:17 [5] 6.33 km (6:22 / km) +91m 5:56 / km
shoes: Asics Gel-FujiRunnegade 2

4th around 3 mins off flurry
Pretty decent run legs felt quite heavy on the hills but when it flattened out I got quite a bit of speed.
Caught Rueben at 6 after thinking I wasn’t doing great and from then on I set a good pace and he helped me into a few controls.
Think I’ve done just enough with tomorrow to go.
4 PM

Turbo 20:00 [1] 8.92 km (26.8 kph)
ahr:133 max:147

Very easy 20 loosening legs after standing around for ages

Friday Nov 16, 2018 #

5 PM

Turbo 30:00 [3] 16.01 km (32.0 kph)
ahr:134 max:140

Easy 30

Wednesday Nov 14, 2018 #

2 PM

Running 31:48 [3] 6.16 km (5:10 / km) +106m 4:45 / km
ahr:156 max:172 shoes: Brooks Aduro 3

Rolled my ankle on second lap so had to walk it off a bit

Tuesday Nov 13, 2018 #

3 PM

Running 41:35 [3] 9.01 km (4:37 / km) +34m 4:32 / km
ahr:156 max:180 shoes: Brooks Aduro 3

Back on that football pitch action

Monday Nov 12, 2018 #

5 PM

Turbo 30:00 [1] 15.93 km (31.9 kph)
ahr:115 max:138

Easy

Sunday Nov 11, 2018 #

12 PM

Warm up/down warm up/down 16:43 [3] 2.07 km (8:05 / km) +23m 7:39 / km
shoes: Asics Gel-FujiRunnegade 2

WU/WD

Orienteering 33:23 [4] 4.32 km (7:44 / km) +94m 6:58 / km
shoes: Asics Gel-FujiRunnegade 2

Holme fell green
Decided to do green cos wasn’t wanting to just have a slog on a fell so hoped for some more technical but fast stuff in the bottom.
Went as fast as the terrain seemed to let me without taking risks.
One parallel error to 5 and slight one to 8- 2-3mins maybe
Backed off on the fell cos my legs still a bit tight

Saturday Nov 10, 2018 #

12 PM

Road Cycling 24:58 [3] 7.98 km (19.2 kph) +68m
ahr:96 max:124

Riding to park and back

Running warm up/down 2:49 [1] 0.41 km (6:52 / km) +5m 6:29 / km
shoes: Brooks Aduro 3

WU

Orienteering 22:25 [3] 4.35 km (5:09 / km) +86m 4:41 / km
shoes: Brooks Aduro 3

Local event with some annoying routes which either took u down some crags, a seriously slippy path or a muddy bank so not very enjoyable

Thursday Nov 8, 2018 #

4 PM

Orienteering 10:18 [2] 2.02 km (5:06 / km) +31m 4:44 / km
shoes: Brooks Aduro 3

Park legs felt really tight

Running 10:51 [1] 2.06 km (5:16 / km) +39m 4:49 / km
ahr:113 max:166 shoes: Brooks Aduro 3

Collecting controls

Wednesday Nov 7, 2018 #

2 PM

Running 40:47 [3] 8.24 km (4:57 / km) +65m 4:46 / km
ahr:160 max:185 shoes: Brooks Aduro 3

Pouring it down on intervals session with school. Not a fan when they force u to stand still to rest in the freezing cold

Tuesday Nov 6, 2018 #

6 PM

Turbo 26:52 [3] 16.09 km (35.9 kph)
ahr:140 max:167

Higher gears for 6 of the efforts

Monday Nov 5, 2018 #

3 PM

Running 44:46 [3] 9.2 km (4:52 / km) +37m 4:46 / km
ahr:151 max:181 shoes: Brooks Aduro 3

Football pitches and press ups again

Sunday Nov 4, 2018 #

Road Cycling 1:30:17 [3] 38.9 km (25.9 kph) +62m
ahr:148 max:180

Easy ride out and back with dad but with 13 hard laps of salt ayre

Saturday Nov 3, 2018 #

10 AM

Running warm up/down 22:35 [2] 3.94 km (5:44 / km) +2m 5:43 / km
shoes: Brooks Aduro 3

WU/WD
11 AM

Orienteering 14:50 [5] 3.49 km (4:15 / km) +6m 4:13 / km
shoes: Brooks Aduro 3

Sprint races in south Manny M21E
1 error went down wrong alley
12 PM

Orienteering 15:47 [5] 3.57 km (4:25 / km) +16m 4:19 / km
shoes: Brooks Aduro 3

2nd race
Few hesitations and got chased by a grumpy dog

Friday Nov 2, 2018 #

6 PM

Turbo 27:12 [3] 16.09 km (35.5 kph)
ahr:144 max:162

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