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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: FJohnson

In the 31 days ending Jan 31, 2018:

activity # timemileskm+mload
  Turbo9 4:41:13 88.78(18.9/h) 142.88(30.5/h)721.8
  Running10 4:01:17 29.2(8:16) 47.0(5:08) 600738.3
  Orienteering 3 2:20:07 8.02(17:29) 12.9(10:52) 12630 /30c100%390.0
  Road Cycling1 2:05:29 20.78(9.9/h) 33.45(16.0/h) 136376.5
  Football 2 1:15:00110.0
  Basketball1 35:0035.0
  Strength/gym 1 15:0015.0
  Warm up/down1 5:00 0.31(16:06) 0.5(10:00)5.0
  Total26 15:18:06 147.1 236.73 86230 /30c100%2391.6

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Wednesday Jan 31, 2018 #

2 PM

Running warm up/down 4:08 [1] 0.69 km (5:59 / km) +23m 5:08 / km
ahr:146 max:162 shoes: Brooks Aduro 3

WU

Running 22:35 [3] 5.0 km (4:31 / km) +60m 4:16 / km
ahr:180 max:194 shoes: Brooks Aduro 3

Parkrun loop
Watch was really wrong today cos it saying 4.75 normally much closer to 5km and more height gain usually.

Running 3:07 [3] 0.44 km (7:05 / km)
ahr:156 max:164 shoes: Brooks Aduro 3

WD

Tuesday Jan 30, 2018 #

5 PM

Turbo 35:00 [3] 18.78 km (32.2 kph)
ahr:144 max:169

Monday Jan 29, 2018 #

5 PM

Turbo 30:00 [2] 15.4 km (30.8 kph)
ahr:134 max:156

Sunday Jan 28, 2018 #

3 PM

Running warm up/down 5:35 [1] 1.0 km (5:35 / km) +4m 5:28 / km
ahr:154 max:169 shoes: Brooks Aduro 3

WU

Running 38:04 [3] 7.65 km (4:59 / km) +87m 4:42 / km
ahr:177 max:187 shoes: Brooks Aduro 3

Relatively hard birthday run
Felt alright tbf
C • Happy 4

Running warm up/down 1:19 [1] 0.22 km (5:59 / km)
ahr:160 max:164 shoes: Brooks Aduro 3

WD

Saturday Jan 27, 2018 #

3 PM

Running warm up/down 5:56 [2] 1.0 km (5:56 / km) +16m 5:30 / km
ahr:153 max:169 shoes: Brooks Aduro 3

WU

Running hills 31:15 [4] 6.18 km (5:03 / km) +63m 4:49 / km
ahr:173 max:184 shoes: Brooks Aduro 3

Easy run with hill reps in middle

Running warm up/down 1:08 [1] 0.19 km (5:58 / km) +1m 5:49 / km
ahr:164 max:174 shoes: Brooks Aduro 3

WD

Thursday Jan 25, 2018 #

5 PM

Turbo 29:24 [3] 16.09 km (32.8 kph)
ahr:142 max:165

Hit 122 rpm on 17 sprocket with only 162 bpm

Wednesday Jan 24, 2018 #

2 PM

Running 39:51 [3] 7.63 km (5:13 / km) +135m 4:48 / km
ahr:179 max:189 shoes: Brooks Aduro 3

Just felt terrible in my legs.
Went easy cos first run for a bit and it was quite muddy

Tuesday Jan 23, 2018 #

12 PM

Basketball 35:00 [1]

C • Swish 11
5 PM

Turbo 30:00 [3] 15.95 km (31.9 kph)
ahr:141 max:165

Monday Jan 22, 2018 #

5 PM

Turbo 31:41 [2] 16.09 km (30.5 kph)
ahr:139 max:161

Easy

Sunday Jan 21, 2018 #

5 PM

Turbo 30:00 [1] 13.86 km (27.7 kph)
ahr:130 max:151 (sick)

Hr a bit high

Friday Jan 19, 2018 #

8 PM

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

Core
No EUOC weekend cos my family has been ill for like 2 weeks and no is right

Tuesday Jan 16, 2018 #

12 PM

Football 40:00 [1]
(sick)

C • "ill" 2

Saturday Jan 13, 2018 #

10 AM

Running warm up/down 15:01 [2] 2.45 km (6:08 / km) +10m 6:00 / km
ahr:156 max:169 (sick) shoes: Brooks Aduro 3

WU
Jog down to event.
Didn't feel great when I started but thought it might just blow off

Warm up/down warm up/down 5:00 [1] 0.5 km (10:00 / km)
ahr:150 max:160 (sick) shoes: Inov8 X-Talon 212

Drills
11 AM

Running race 12:32 [5] 2.97 km (4:13 / km) +49m 3:54 / km
ahr:187 max:193 (sick) shoes: Inov8 X-Talon 212

Lancaster district xc 2nd
Felt really bunged up all way round so was hindered a bit.
But I actually felt in control for once and actually paced really well.

Wednesday Jan 10, 2018 #

2 PM

Running hills 22:32 [4] 4.48 km (5:02 / km) +67m 4:41 / km
ahr:162 max:190 shoes: Brooks Aduro 3

WU

Steep but short hills

WD

Tuesday Jan 9, 2018 #

12 PM

Football 35:00 [2]

5 PM

Turbo 35:00 [3] 19.01 km (32.6 kph)
ahr:137 max:162

Better distance wise today

Monday Jan 8, 2018 #

6 PM

Turbo 30:08 [2] 16.1 km (32.1 kph)
ahr:143 max:162

Old turbo much better but New wheel so distance wasn't covered as quick as it should of been with the new wheel size

Saturday Jan 6, 2018 #

11 AM

Running warm up/down 5:00 [1] 0.81 km (6:10 / km)
ahr:105 max:145 shoes: Asics Gel-FujiRunnegade 2

Definitely didn't deck myself

Orienteering 49:42 [2] 3.46 km (14:22 / km)
ahr:133 max:162 shoes: Asics Gel-FujiRunnegade 2

Talk/walk o with Carys
1 PM

Orienteering 35:31 [2] 2.09 km (17:00 / km)
ahr:144 max:176 shoes: Asics Gel-FujiRunnegade 2

Friday Jan 5, 2018 #

12 PM

Road Cycling 2:05:29 [3] 33.45 km (16.0 kph) +136m
ahr:133 max:173

Easy ride with the fam turned into a bit of a workout. Went along the canal which turned into a cyclo cross and it wouldn't be cx without a crash. My mum stopped at the top of a steep cobbled bridge and I just fell and slid back to the bottom. Fun!

Thursday Jan 4, 2018 #

5 PM

Turbo 30:00 [4] 11.6 km (23.2 kph)
ahr:141 max:176

New turbo is way too hard cos 95 rpm on the lowest gear meant a 150+ hr but still a good session even if the speed and distance isn't right for the effort

Wednesday Jan 3, 2018 #

1 PM

Running intervals 28:39 [3] 5.76 km (4:58 / km) +52m 4:46 / km
ahr:169 max:185 shoes: Brooks Aduro 3

Increase of speed on up gradients

Monday Jan 1, 2018 #

Event: SROC New Year Cracker
 
1 PM

Orienteering race 54:54 [4] *** 7.35 km (7:28 / km) +126m 6:53 / km
ahr:177 max:189 spiked:30/30c shoes: Asics Gel-FujiRunnegade 2

SROC new year cracker odds and evens score.
2nd 300 points
Got every control and felt good for once
Got beat by mathew elkinton but no complaints
Good start to the year
2 PM

Running warm up/down 4:35 [1] 0.53 km (8:39 / km) +33m 6:36 / km
ahr:144 max:154 shoes: Asics Gel-FujiRunnegade 2

Wd

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