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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: FJohnson

In the 31 days ending Mar 31, 2017:

activity # timemileskm+mload
  Football 11 6:35:00960.0
  Orienteering 8 5:45:57 20.13(17:11) 32.4(10:41) 66328 /30c93%1056.5
  Handball 3 3:35:00775.0
  Running6 2:40:21 21.88(7:20) 35.22(4:33) 347606.1
  Turbo4 2:02:09 31.82(15.6/h) 51.21(25.2/h)320.0
  Warm up/down9 1:40:46 5.18(19:28) 8.33(12:06) 101138.2
  Swimming2 1:30:00315.0
  Strength/gym 5 1:25:00 2.83 4.56180.0
  Total41 25:14:13 81.85 131.72 111128 /30c93%4350.7

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Friday Mar 31, 2017 #

8 PM

Strength/gym 10:00 [3]

Rolling

Wednesday Mar 29, 2017 #

1 PM

Football 50:00 [3]

4 PM

Turbo warm up/down 8:14 [2] 2.0 mi (14.6 mph)
ahr:119 max:153

Turbo 22:49 [3] 8.0 mi (21.0 mph)
ahr:144 max:155

Tuesday Mar 28, 2017 #

1 PM

Football 30:00 [3]

Monday Mar 27, 2017 #

1 PM

Football 45:00 [2]

Sunday Mar 26, 2017 #

11 AM

Warm up/down warm up/down 13:16 [2] 1.18 km (11:15 / km) +21m 10:19 / km
ahr:141 max:167 shoes: Inov8 X-Talon 212

Orienteering race (Midlands) 58:15 [5] **** 9.7 km (6:00 / km) +93m 5:44 / km
ahr:180 max:190 spiked:17/19c shoes: Inov8 X-Talon 212

Bentley woods
Came 8th which I am happy about after what happened last time I was in the Midlands.
Made a meal of #1 cos I thought I had gone to far but turns out I hadn't gone far enough
And #10 it said it was on a open patch but there was literally no open at all where the control was.
Good running in terrain but could've of been quicker on tracks.

Saturday Mar 25, 2017 #

Event: Warwickshire Orienteering Weekend
 
8 PM

Strength/gym 15:00 [2]

Friday Mar 24, 2017 #

1 PM

Football (Rugby) 30:00 [3]

Thursday Mar 23, 2017 #

2 PM

Warm up/down warm up/down 5:03 [2] 0.59 km (8:34 / km)
ahr:132 max:158 shoes: Asics Gel-Fuji Trabuco 5

Running race (Set run) 26:34 [5] 6.18 km (4:18 / km) +60m 4:06 / km
ahr:183 max:189 shoes: Asics Gel-Fuji Trabuco 5

Annual lrgs set run came 1st in year 10. Didn't feel great though as I have had a headache recently and my stomach didn't feel good either. Hope I will be fine for Sunday.

Wednesday Mar 22, 2017 #

5 PM

Turbo warm up/down 10:00 [2] 2.26 km (13.6 kph)
ahr:111 max:145

Turbo 20:00 [3] 6.53 km (19.6 kph)
ahr:135 max:146

9 PM

Strength/gym 20:00 [1]

Rolling

Tuesday Mar 21, 2017 #

11 AM

Swimming 45:00 [3]

Water polo
1 PM

Football 40:00 [3]

Monday Mar 20, 2017 #

1 PM

Football 20:00 [2]

4 PM

Running warm up/down 6:19 [2] 1.25 km (5:03 / km) +23m 4:38 / km
ahr:144 max:163 shoes: Asics Gel-Fuji Trabuco 5

Run along road to trim trail.

Running tempo 5:10 [4] 1.28 km (4:02 / km) +8m 3:55 / km
ahr:174 max:181 shoes: Asics Gel-Fuji Trabuco 5

Tempo on wood chips

Running 19:56 [3] 4.18 km (4:46 / km) +35m 4:35 / km
ahr:173 max:180 shoes: Asics Gel-Fuji Trabuco 5

Run round uni. Achilles hurt a bit after the tempo bit so took it a bit slower

Warm up/down warm up/down 1:43 [1] 0.12 km (14:18 / km) +2m 13:12 / km
ahr:148 max:178 shoes: Asics Gel-Fuji Trabuco 5

Saturday Mar 18, 2017 #

9 AM

Running (Park run ) 21:41 [3] 5.0 km (4:20 / km) +48m 4:08 / km
ahr:184 max:193 shoes: Asics Gel-Fuji Trabuco 5

New Pb but annoyed as I slipped on a wet section and tightened my calf which slowed me down.

Warm up/down warm up/down 12:33 [2] 1.03 km (12:11 / km) +13m 11:28 / km
ahr:133 max:166 shoes: Asics Gel-Fuji Trabuco 5

Thursday Mar 16, 2017 #

1 PM

Handball 1:00:00 [3]

2 PM

Running 29:20 [4] 6.63 km (4:25 / km) +59m 4:14 / km
ahr:180 max:187 shoes: Asics Gel-Fuji Trabuco 5

Didn't feel any where near as good as I did on Tuesday which was annoying and have hurt the top of my shins because of the road running hope it won't be too bad.

Wednesday Mar 15, 2017 #

1 PM

Football 50:00 [3]

Tuesday Mar 14, 2017 #

11 AM

Swimming 45:00 [4]

Water polo
1 PM

Football 40:00 [2]

4 PM

Warm up/down warm up/down 6:32 [2] 0.21 km (31:07 / km) +5m 27:48 / km
ahr:135 max:155 shoes: Asics Gel-Fuji Trabuco 5

Running 19:39 [3] 3.87 km (5:05 / km) +43m 4:49 / km
ahr:156 max:170 shoes: Asics Gel-Fuji Trabuco 5

One lap of field loop and back down off second loop.

Running hills 12:01 [5] 2.08 km (5:47 / km) +27m 5:26 / km
ahr:170 max:179 shoes: Asics Gel-Fuji Trabuco 5

Did 3 sets of my 1/3 ting, on my second loop.
Felt better than I think I ever have so pretty hyped.

Monday Mar 13, 2017 #

1 PM

Football 35:00 [2]

Sunday Mar 12, 2017 #

Event: CompassSport Cup Heat
 
10 AM

Orienteering race 41:45 [4] **** 5.03 km (8:18 / km) +70m 7:46 / km
ahr:179 max:190 spiked:11/11c shoes: Inov8 X-Talon 212

Simpson Ground
Really disappointed with my run today I felt as tho at some points I was going well but others I was running at a pace at which I usually run in training which was annoying. Made an absolute meal of my routes to 7 and 8, just had the wrong ideas.
2nd overall on green men but 1st on my course.
C • James Mccan beat you 3

Warm up/down warm up/down 22:32 [1] 2.08 km (10:50 / km) +23m 10:16 / km
ahr:147 max:172 shoes: Inov8 X-Talon 212

Saturday Mar 11, 2017 #

5 PM

Turbo warm up/down 10:00 [1] 2.37 mi (14.2 mph)
ahr:113 max:154

Turbo 20:00 [3] 6.42 km (19.3 kph)
ahr:142 max:156

Thursday Mar 9, 2017 #

3 PM

Handball 35:00 [5]

Handball tournament
Scored 2 goals
Played 5 games out of 6
3 starts 2 subs
Just got eliminated by 1 point :(
C • Watch out 3

Handball warm up/down 1:00:00 [2]

General warm up and keeping legs moving between games

Wednesday Mar 8, 2017 #

1 PM

Football 30:00 [1]

Tuesday Mar 7, 2017 #

10 AM

Strength/gym 10:00 [1]

Rolling
11 AM

Strength/gym 30:00 [3] 4.56 km (6:35 / km)

Rowing machine
5 PM

Turbo warm up/down 8:16 [2] 2.0 mi (14.5 mph)
ahr:115 max:154

Turbo 22:50 [3] 8.0 mi (21.0 mph)
ahr:144 max:156

Monday Mar 6, 2017 #

11 AM

Football 25:00 [2]

Sunday Mar 5, 2017 #

10 AM

Warm up/down warm up/down 20:59 [1] 1.35 km (15:33 / km) +19m 14:31 / km
ahr:130 max:165 shoes: Inov8 X-Talon 212

11 AM

Orienteering 27:56 [2] 2.49 km (11:13 / km) +77m 9:43 / km
ahr:142 max:163 shoes: Inov8 X-Talon 212

Long legs couldn't get my concentration right so messed one or two up

Orienteering 30:00 [2] 2.3 km (13:03 / km) +55m 11:39 / km
ahr:127 max:151 shoes: Inov8 X-Talon 212

Control pick again rly tired and not good concentration
3 PM

Orienteering 27:15 [2] 1.21 km (22:31 / km) +51m 18:36 / km
ahr:120 max:140 shoes: Inov8 X-Talon 212

Shite area so walked round

Orienteering 16:14 [1] 0.65 km (24:58 / km) +30m 20:18 / km
ahr:10 max:144 shoes: Inov8 X-Talon 212

Walked round control pick with Ben

Saturday Mar 4, 2017 #

11 AM

Warm up/down warm up/down 11:05 [1] *** 1.2 km (9:14 / km) +12m 8:48 / km
ahr:100 max:112 shoes: Inov8 X-Talon 212

Orienteering 50:19 [3] 4.42 km (11:23 / km) +93m 10:18 / km
ahr:155 max:174 shoes: Inov8 X-Talon 212

Long legs could remember the area from January so pretty easy
12 PM

Orienteering 21:45 [2] 2.1 km (10:21 / km) +55m 9:09 / km
ahr:149 max:166 shoes: Inov8 X-Talon 212

Just jogging round getting it right
2 PM

Orienteering 36:21 [2] 2.04 km (17:49 / km) +66m 15:20 / km
ahr:140 max:169 shoes: Inov8 X-Talon 212

Were meant to do a line but did a normal course instead with Ben
3 PM

Orienteering 36:07 [4] 2.46 km (14:41 / km) +73m 12:47 / km
ahr:152 max:187 shoes: Inov8 X-Talon 212

Clock relay with Patrick I tried to keep us in it but one big misplace by Patrick meant we lost about 10 mins

Thursday Mar 2, 2017 #

1 PM

Handball 1:00:00 [5]

It was my last chance to get in the team so I absolutely battered myself. Well happy to get in.
C • ooooohhh well happy! 1
2 PM

Running (Set run practice ) 19:41 [4] 4.75 km (4:09 / km) +44m 3:58 / km
ahr:181 max:191 shoes: Asics Gel-Fuji Trabuco 5

Felt really tired after handball but some how managed to get 3rd.
3 PM

Warm up/down warm up/down 7:03 [1] 0.57 km (12:22 / km) +6m 11:45 / km
ahr:122 max:129 shoes: Asics Gel-Fuji Trabuco 5

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